David Griffin with the City of Rocky Mount wanted to share information about the city's plans regarding our greenways. Once the plan is completed, it will provide guidance for sidewalk and trail construction in Rocky Mount for years to come. Public input and support is crucial!
Click this link to learn more. You are also welcome to participate in the online survey.
Thursday, April 28, 2011
Monday, April 25, 2011
RACE REPORT: Boston Marathon #2
Submitted by: Brian Lankford
First I must say that Boston is the coolest city I've ever visited, clean, safe, historical and very walker friendly. Sandy and I thoroughly enjoyed our time there with each other and friends. Boston also has an incredible marathon they've been hosting for the last 115 yrs. You may have heard about it. Let me tell you about my experience in that race.
Marathons require training, lots and lots of training. No ones training ever goes as planned but come race day you got what you got and you run the race you brought. In spite of the 19 alcohol injections in the foot, and a 16 mile run as my longest run, I felt like my training went well and I was in great shape (and I was).
I have run 2 marathons in my brief running career and I am fortunate to say that Boston is one of them. Therefore I am no expert on running marathons and being new to the experience, well sometimes the excitement can be overwhelming. I'm a reader, one who studies. I have a great library of running books and I've read them all. I can talk to you about any aspect of training, VO2 max, aerobic, anaerobic, tempo, speed, interval, I've studied it all. And during my training I amassed a great amount of information and did numerous calculations of that data to arrive at paces, carb depletion and fluid replacement. I was ready.I was fortunate to start Boston in the 1st corral of Wave 2. That means I started right on the starting line with a clear and empty downhill road ahead of me in Hopkington. I was right in the middle of the starting line with the official starting clock and starters gun just to my right. Everyone in corral 1 counted down in unison. 10,9,8,7,6,5,4,3,2,1. BANG! The gun went off in my right ear!, and all my numbers, calculations, deep thoughts of running philosophy, pace, form and all running wisdom went flying out of my left ear! I WAS RUNNING THE BOSTON MARATHON!!! Holy Cow, this is so cool. I don't know if my feet were even touching the ground as I ran. The crowd started about 5 feet from the start with cowbells and cheers.
I blew through the first mile 10 seconds too fast. I told my self to calm down. The 2nd mile was 10 seconds too fast. I said, "Brian get it under control." And now it is time to start hydrating. I have very little experience drinking on the run because...I don't do it. I made eye contact with the volunteer at the first water station, pointed to her cup as I ran and snagged it like a pro without spilling a drop. I squeezed the top of the cup to form a small opening just like I read. And at a 7:00 pace I lifed the cup, put it to my mouth and poured 6 oz. of Gatorade up my nose over my face and down my chest. 2 oz went down my throat and 1 oz went down my wind pipe. I dopped my cup and kept on gettin it coughing and hacking like a 4 pack a day smoker. I ran the 3rd mile 15 seconds too fast. I told myself this would not work and to get a hold of myself. The 4th mile again was 10 seconds too fast. I was on fire with enthusiasm and loving every minute of it. Being in the 1st corral, I believe the crowd was cheering extra loud because the first wave was gone and we were the new group and I was eating it up. It was the greatest feeling.It was chilly, no it was cold, at the athletes village and although I stripped down to shorts, I kept my long sleeved shirt, tobogan, and light gloves at the start. Around mile 4 gloves, hats and various items of clothing were strewn on the road or thrown into the crowd. The little kids on the side of the road were yelling "Throw us some clothes!" So I figured I didn't need my hat anymore, it was pretty hot and I was already sweating pretty good. I hated to take it off because I knew I would have "sweaty head" and my hair would look stupid for any pictures. But I took it off and made it to the side of the road and tossed it to a little guy about 6 yrs. old. Running at 8.5 MPH and throwing an object at about 5.5 MPH meant that the unsuspecting little kid got a sweaty sock hat in the face at about 15 MPH. I believe I lost a little time right there laughing, but the look on his face was priceless.
As far as the water stops go, I learned by mile 4 that even though there may be 6-8oz of fluid in the cup you grab, you must sqeeze the top of the cup then pour out all but about 3oz. then put it to your mouth and take it all down. Water stations were a breeze after learning that. In fact I got to the point where I was taking water from small children and elderly women in addition to the aid stations.
At this point in the race I knew I was in flameout mode but I didn't care. I was having fun and actually just taking it all in. I didn't know how far I would make it but I couldn't recover at this point and the running philosophy became: Have fun. I adapted to that philosophy quite well it just felt right. I ran past the girls at Wellesley (however you spell it) and their screams were just as ear splitting as I was told they would be. I kept the crazy pace up through the half way point with a potential 3:06 finishing time. Ya Right. The downhill and the crowds continued through all the towns with cowbells ringing. At mile 16 I knew the hills were coming and the potential flameout also. And here we go. The first of the Newton Hills. Hey, not too bad, in fact that wasn't bad at all. And here we go again. Hey, I'm feeling this one, ya I'm feeling it. And here's another one, Woah, this is tough, ya it's pretty tough. I believe there is one more but I don't see anything ahead. Oh, there it is. Ya, that's a big one. Ya, it's big and I'm pretty tired now. I'll just shorten my stride and lean forward and pump my arms suck some air and just-feel-like-dying. The top of Heart Break Hill. No glory, no medal, just tired. Well, I was wondering when the flameout would occur. It was somewhere around mile 20 or so. I can't really say because the glycogen to the ol brain was running pretty low at this point.
There's a nice downhill after Heart Break but me and gravity didn't really have any deals going at that point. My legs really couldn't tell much about the topographics of the course at this point. The next water station, which I will now refer to as water stops because I used these to stop running at mile 21, 22, 23, 24. There's a couple of nice things about walking through a water station. You get a lot more fluid and you get to STOP RUNNING. The worst thing about walking through a water station is you have to start running again. The legs really don't like this little joke you just played on them and they honestly have more control over who gets the last laugh than you might like to think. They definitely rebel and make you pay, but in reality they really appriciate it also though they might not admit it.
After mile 24 I knew my loving wife, who had put up with 16 weeks of training, complaining of how cold it was, how hard it was, and how much my foot hurt, would be in the crowd somewhere between here and the finish. I just didn't know where. Therefore I had to run, and I had to run the entire 2.2 miles without stopping. I could never, ever, ever let her see me walking. It's a man thing. So I ran. I passed people who were walking and I felt their pain, I saw people standing still just swaying back and forth about to topple and I wanted to give them a shoulder to lean on. I passed people who were collapsed on the ground and I wanted give them some of my strenght I had left. But I kept running, feeding on the cheers of the crowd. I made the left hand turn onto Boylston and say the finish lineabout a half mile down the road. I had nothing left except what the crowd could give. They gave me a lot and I actually passed people in that final stretch. I knew the end of my Boston was coming to an end and Mr Boston might be laughing at me but I enjoyed my run he's put on for the last 115 years and I even qualified to run him again with a 3:29:25 as I crossed his finish line. Not a smart marathon, but a fun marathon. Not my fastest marathon, but my best marathon. Could I have run faster, ya I believe so. Could I have had more fun, no way. So now I've run 2 marathons: Qualified for Boston twice and run Boston once. Would I run another marathon............?
Thursday, April 21, 2011
RACE REPORT: Boston Marathon
Submitted by: Derek Hurdle
It was finally here the week leading up to Boston and I was feeling confident. And rightfully so, my training had been spot on-my long runs were done and they were ran fast and almost effortless. The training was over and this week was all about avoiding turning an ankle on a rock or consuming too many calories too early in the week and putting on extra weight. All week I went to bed early cuz thats what you do marathon week-except I couldn't sleep. I was too excited-way more than last year(my first Boston) because this year I was finally going to get over my marathon plateau (3:10 the last several marathons). Not only had my previously mentioned training go well but the B.A.A. had provided motivation by going to a rolling registration and increasing the Boston "standards" in years to come. So motivation was there and I felt like I had something to prove not to anyone in particular-well maybe just one person...myself
So the wife and I hit the road on Friday picking up John and Jeanette along the way. We drove to do this thing on the cheap (or as cheap as possible). I had laid out the whole weekend which was gonna be kinda low key filled with just dinner reservations (you gotta eat) and the only definate event was Gena and I going to a Sox game on Saturday.
We arrived in Boston Friday night checked into the hotel got a good nights sleep and then it happened...I woke up Saturday. I woke up with a little scratchiness in the throat-not a big deal I thought just the AC in the room was turned up. Then we went to the Sox game and yeah it was really cold. But it seemed not to bother Gena (who is always cold) and I was shivering. We went to dinner that night and I felt a little feverish. Saturday night I couldn't sleep coughing, clearing throat I definately knew I had something now. Sunday came and I feel asleep watching Bart Yasso and Amby Burfoot present a Seminar on how to run your best Boston. I had a fever and I was on edge all day-I snapped at everyone around me. I was depressed, down, I knew I didn't feel my best and I was worried what it would do to my perfect race I wanted to run. All my Sunday energy was used in aggervation and negativity-a complete 360 to the positivity that I was gloating with just a few days earlier. I went to bed Sunday night mad at the world. I woke up several times Sunday night in a pool of sweat.
Race day morning came and while throat was still scratchy I didn't feel that fever anymore-maybe I had "broke" it in my sleep the night before. I still couldn't escape the negative thoughts as we left the hotel to set out to the athletes village I still couldn't find my "happy" place. We arrived in a wind-blown athletes village to rest for a few. But I was on edge my stomach hurt but I was having trouble having "sucess".
Finally at 9:20 I had my "sucess" too bad I was suppose to leave for my corral at 9:15. So I ran back saw John who had been waiting for me and told him to head on as I applied Body Glide, changed shoes, etc. Nothing was going to plan-gotten sick, battled with everyone the day before instead of resting and instead of taking my time walking to my corral-concentrating on the road ahead I was rush, rush, rush.
I tried to leave the negativity at the starting line and for awhile fooled myself. I ran the first half of the race as I trained-I hit my mark at the halfway point but felt in my head that this day was not gonna turn out well for me. Then something weird started to happen-my head went a little loosy, I couldn't concentrate my legs were fine but my head had gone amuck. I remember thinking it was all the negativity I brought to the race catching up to me-No thats not it I am just getting a little dehydrated...so now every water stop I would drink water + gatorade. Hell when I saw a kid with a cup of water I would accept (I usually say no thanks to civilians and only take course certified fluids). I drank everything offered to me maybe that will clear my head. By the time I hit the height of heart break hill I felt weak. Weaker than usual-my legs felt strong I just didn't feel like I was fueled. I had taken my Gu's every 6 miles or so-drank plenty I thought....so maybe I need to drink more. Put fuel back in my body.
The last 4 or 5 miles were a blur-I mean a long slow blur to me. My splits went down, my motivation gone, I felt sick and had no energy...again my legs were fine. My goal went from 3 hours to surely I got 3:05 that will meet the new "Boston standards" to with 2 miles left I thought I would have to settle for 3:07. And then I finally crossed the line at 3:09:04.
That sucked I thought....atleast my legs were fine. Medical staff wanted to help me walk I told them I was fine but my back hurt so I bent over to stretch it-then I lifted my head up and when I did that I got a lil woosy. Or apparently enough to catch the medical staffs eye and there in wheel chair I sat on the way to the medical tent. Well atleast I can get a message here without waiting in line and then I can get back to the hotel and start swallowing beers to drown my sorrows. As soon as the doctor saw me he wanted to draw blood-I looked around the room and saw runners in a lot of pain so I told the doctor no worries here just get me a back massage and I am on my way. He said not quite so fast, took my blood and said I had hyponatremia. How can it be I thought I drank plenty of gatorade. The next 2 hours of my life were spent with this doctor (I am only attracted to women but this guy could have doubled for Dr. McDreamy) as he served me hot water and chicken bonoun cubes-to try and get my sodium level back to normal. I left and I felt totally zapped (my legs were fine) but I was weak and had no energy. But no stiffness
I won't really know what went wrong that day. Hyponatremia seems like it should be totally avoidable I had a gatorade the day before the race and the morning off (I only drink Gatorade around marathons-other wise I will not drink the stuff) and thats my usual practice. I drank gatorade at every stop a long the course. I have asked several physicians if 1+1 =2 with my virus leading to my hyponatremia experience-they wouldn't say a definite yes but said it probably contributed. And as far as being sick it has gotten much worse since the marathon-I lost my voice on Tuesday and Wednesday, and now its totally turned into a full blown Sinus infection.
So what have I learned from all this? Other than the fact that you can feel so high and on top of life one day and so very low the next...I guess I am reminded that life is not always fair. I was reminded that the marathon humbles you and there are so many variables that go into the actual marathon that just 1 little wrinkle can throw your whole day off. I was also reminded that there are more important things than the time it takes you to finish the marathon-its the journey. I couldn't have done anymore that day with what I was given-and thats all that matters. Do the most with what you are given in life no matter your circumstances, talent level or financial status just like Pre said "to give anything less than your best is to sacrifice the gift".
It was finally here the week leading up to Boston and I was feeling confident. And rightfully so, my training had been spot on-my long runs were done and they were ran fast and almost effortless. The training was over and this week was all about avoiding turning an ankle on a rock or consuming too many calories too early in the week and putting on extra weight. All week I went to bed early cuz thats what you do marathon week-except I couldn't sleep. I was too excited-way more than last year(my first Boston) because this year I was finally going to get over my marathon plateau (3:10 the last several marathons). Not only had my previously mentioned training go well but the B.A.A. had provided motivation by going to a rolling registration and increasing the Boston "standards" in years to come. So motivation was there and I felt like I had something to prove not to anyone in particular-well maybe just one person...myself
So the wife and I hit the road on Friday picking up John and Jeanette along the way. We drove to do this thing on the cheap (or as cheap as possible). I had laid out the whole weekend which was gonna be kinda low key filled with just dinner reservations (you gotta eat) and the only definate event was Gena and I going to a Sox game on Saturday.We arrived in Boston Friday night checked into the hotel got a good nights sleep and then it happened...I woke up Saturday. I woke up with a little scratchiness in the throat-not a big deal I thought just the AC in the room was turned up. Then we went to the Sox game and yeah it was really cold. But it seemed not to bother Gena (who is always cold) and I was shivering. We went to dinner that night and I felt a little feverish. Saturday night I couldn't sleep coughing, clearing throat I definately knew I had something now. Sunday came and I feel asleep watching Bart Yasso and Amby Burfoot present a Seminar on how to run your best Boston. I had a fever and I was on edge all day-I snapped at everyone around me. I was depressed, down, I knew I didn't feel my best and I was worried what it would do to my perfect race I wanted to run. All my Sunday energy was used in aggervation and negativity-a complete 360 to the positivity that I was gloating with just a few days earlier. I went to bed Sunday night mad at the world. I woke up several times Sunday night in a pool of sweat.
Finally at 9:20 I had my "sucess" too bad I was suppose to leave for my corral at 9:15. So I ran back saw John who had been waiting for me and told him to head on as I applied Body Glide, changed shoes, etc. Nothing was going to plan-gotten sick, battled with everyone the day before instead of resting and instead of taking my time walking to my corral-concentrating on the road ahead I was rush, rush, rush.I tried to leave the negativity at the starting line and for awhile fooled myself. I ran the first half of the race as I trained-I hit my mark at the halfway point but felt in my head that this day was not gonna turn out well for me. Then something weird started to happen-my head went a little loosy, I couldn't concentrate my legs were fine but my head had gone amuck. I remember thinking it was all the negativity I brought to the race catching up to me-No thats not it I am just getting a little dehydrated...so now every water stop I would drink water + gatorade. Hell when I saw a kid with a cup of water I would accept (I usually say no thanks to civilians and only take course certified fluids). I drank everything offered to me maybe that will clear my head. By the time I hit the height of heart break hill I felt weak. Weaker than usual-my legs felt strong I just didn't feel like I was fueled. I had taken my Gu's every 6 miles or so-drank plenty I thought....so maybe I need to drink more. Put fuel back in my body.
The last 4 or 5 miles were a blur-I mean a long slow blur to me. My splits went down, my motivation gone, I felt sick and had no energy...again my legs were fine. My goal went from 3 hours to surely I got 3:05 that will meet the new "Boston standards" to with 2 miles left I thought I would have to settle for 3:07. And then I finally crossed the line at 3:09:04.
That sucked I thought....atleast my legs were fine. Medical staff wanted to help me walk I told them I was fine but my back hurt so I bent over to stretch it-then I lifted my head up and when I did that I got a lil woosy. Or apparently enough to catch the medical staffs eye and there in wheel chair I sat on the way to the medical tent. Well atleast I can get a message here without waiting in line and then I can get back to the hotel and start swallowing beers to drown my sorrows. As soon as the doctor saw me he wanted to draw blood-I looked around the room and saw runners in a lot of pain so I told the doctor no worries here just get me a back massage and I am on my way. He said not quite so fast, took my blood and said I had hyponatremia. How can it be I thought I drank plenty of gatorade. The next 2 hours of my life were spent with this doctor (I am only attracted to women but this guy could have doubled for Dr. McDreamy) as he served me hot water and chicken bonoun cubes-to try and get my sodium level back to normal. I left and I felt totally zapped (my legs were fine) but I was weak and had no energy. But no stiffnessI won't really know what went wrong that day. Hyponatremia seems like it should be totally avoidable I had a gatorade the day before the race and the morning off (I only drink Gatorade around marathons-other wise I will not drink the stuff) and thats my usual practice. I drank gatorade at every stop a long the course. I have asked several physicians if 1+1 =2 with my virus leading to my hyponatremia experience-they wouldn't say a definite yes but said it probably contributed. And as far as being sick it has gotten much worse since the marathon-I lost my voice on Tuesday and Wednesday, and now its totally turned into a full blown Sinus infection.
So what have I learned from all this? Other than the fact that you can feel so high and on top of life one day and so very low the next...I guess I am reminded that life is not always fair. I was reminded that the marathon humbles you and there are so many variables that go into the actual marathon that just 1 little wrinkle can throw your whole day off. I was also reminded that there are more important things than the time it takes you to finish the marathon-its the journey. I couldn't have done anymore that day with what I was given-and thats all that matters. Do the most with what you are given in life no matter your circumstances, talent level or financial status just like Pre said "to give anything less than your best is to sacrifice the gift".
Monday, April 18, 2011
Congrats Boston Finishers!
The RMEC had an excellent showing today at the 115th running of the Boston Marathon. It was a world record day with Kenyan Geoffery Mutai running a 2:03:02 to outlast fellow countryman Moses Mosop (2:03:06). This was a marathon debut for Moses. Ryan Hall set the American record taking fourth overall with a 2:04:58. A time lime Ryan's would have won most Boston Marathons, but not today.
On the women's side, an American had the lead coming in to the final mile, but it wasn't the favored Kara Goucher. Desiree Davila had the lead, but was out kicked by Kenya's Caroline Kilel who finished in 2:22:36. Desiree came in only two second behind. Kara Goucher took 5th in 2:24:52.
Closer to home, the RMEC posted the following equally amazing times:
- 2:54:33 - John Batchelor (622nd AG)
- 3:06:53 - Ashley Bass (95th AG)
- 3:09:04 - Derek Hurdle (1696th AG)
- 3:11:02 - John Clark (1900th AG)
- 3:20:42 - Dave Lavely (588th AG)
- 3:22:53 - Jeff Miller (2764th AG)
- 3:29:55 - Brian Lankford (986th AG)
My sincere congratulations to all six of you for amazing performances at the crown jewel of marathon races. Well done!
 |
| Derek, Jeff, John, and Dave |
Friday, April 15, 2011
RUN RSVP: Saturday Harris Teeter @ 7:00 am
Oh wow! You can't beat this weather (minus the pollen). It is going to be a great morning for a run. Please come out and join the RMEC tomorrow at 7:00 am. If you have not been to a group run for a while. . . or even if you have never been. Come join us!The forecast 56F at 7:00 am and 61F by 10:00 am. Don't waste your time inside. I will once again have RMEC hats to give out to members, so please come by and grab yours.
Dont forget you can also race this weekend a the Galberry Stampede 2k/5k/10k in Scotland Neck.
Thursday, April 14, 2011
Good Luck to the Boston Crowd
The RMEC is fortunate to have six club members racing this coming Monday in the Boston Marathon. Lets all wish Ashley, John, Derek, Dave, Brian, and Jeff a great race.If you can work it out to watch the Boston Marathon on Monday, I highly recommend it. It will get you excited for doing one of your own. You can also sign up to track athletes online. You will need their bib numbers to do this:
- 1750 John - Wave 1 / Corral 2
- 1982 Ashley - Wave 1 / Corral 2
- 5030 Derek - Wave 1 / Corral 6
- 5945 Jeff - Wave 1 / Corral 6
- 6296 Dave - Wave 1 / Corral 7
- 9351 Brian - Wave 2 / Corral 1
Good luck everyone. Have fun!
Tar Heel and Flying Pirate Results
The RMEC had a good group of runners out racing this past weekend. We were running anything from 4-milers, to 10-milers, to half marathons. Below are the results:
Tar-Heel 10M
The Tar-Heel 10-miler is a challenging course through Chapel Hill. It is not called "Chapel Flat" afterall. Everyone did exceptionally well on a near perfect race morning.
In the Flying Pirate Half Marathon, Ron Fleming was literally "flying"'. Ron has discovered a new level of speed that not even he saw coming. After running a 19:00 5k last weekend, Ron decided to test things out at a longer distance. His 1:29:54 was good enough to crack the top 20 overall, and take third in his age group. Make no mistake about it, this is an impressive time in a big race. Ron has now joined a select group from the RMEC to have broken 1:30 in the half.
Congrats to everyone. Keep up the racing RMEC! If I missed anyone, please let me know.
Tar-Heel 10M
- 1:17:37 Scott Wingfield
- 1:18:00 Greg Delbridge
- 1:22:03 Leigh Anne Wingfield
- 1:27:15 Jon Shingleton
- 1:37:17 Brad Weisner
- 1:38:11 Amber Shingleton
- 1:43:05 Elaine Weisner
- 1:43:43 Misty Schmitt
- 1:53:31 Eric Ghiloni
Tar-Heel 4M
- 1:00:32 Alane Floyd
- 1:00:33 Brandie Ghiloni
Flying Pirate Half
- 1:29:54 Ron Fleming
The Tar-Heel 10-miler is a challenging course through Chapel Hill. It is not called "Chapel Flat" afterall. Everyone did exceptionally well on a near perfect race morning.
In the Flying Pirate Half Marathon, Ron Fleming was literally "flying"'. Ron has discovered a new level of speed that not even he saw coming. After running a 19:00 5k last weekend, Ron decided to test things out at a longer distance. His 1:29:54 was good enough to crack the top 20 overall, and take third in his age group. Make no mistake about it, this is an impressive time in a big race. Ron has now joined a select group from the RMEC to have broken 1:30 in the half.
Congrats to everyone. Keep up the racing RMEC! If I missed anyone, please let me know.
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