Welcome to Fall! Saturday is going to be a perfect day for a long run. The OBX schedule calls for a 6 mile (half) and 12 mile (full) run. The plan has this as a recovery week, but if you are like me you need to log extra miles. Based on that, I went simple and posted the triple-loop route. This is the easiest to adjust and keeps everyone close to fluids.
I put a 7:00 am start time because heat is not a worry, and this will allow for more daylight. I know many of you will start earlier (myself included). If you do, try to get back by the Teeter so we can all leave at 7:00 am.
We have run out of fluids a few times recently. PLEASE COMMENT IF YOU ARE COMING. Even in cooler weather, hydration is still critical.
This is a repeat for many of you, but new information to some of our new members. Never hurts to hear it again. The weather is going to turn cool this weekend (finally). The low of Saturday is 42F, and the high is only 66F. This means two things: 1) it is easier to run in the afternoon, and 2) if you run in the morning you need to be prepared for the temperature change.
Here are some tips:
Wear Layers - You can always take extra clothing off as you warm up. If you however start with just your base layer and a heavy jacket, you have no "middle ground". You are likely too hot or too cold. If you have layers, you can peal them off little by little.
Be Technical - Be sure to keep technical clothing as your bottom layer. It is fine to throw an old cotton t-shirt on as a middle or top layer, or a sweatshirt. Just keep some wicking clothing on as a base layer. This will pull the sweat away from your body.
Head and Hands - Do not forget to keep your head and hands warm. If you don't have one, go buy a cheap stocking hat. An ear warmer is fine too, but with temps in the 20s and 30s you will want to hold in the heat. As for gloves, go cheap. My recommendation is going to the kids department in Target. You can buy a two pack of kids gloves for $1.49. They are super stretchy, and you can put on both pair at once. If your hands get hot, peal off a single pair. These gloves fit my hands in case you are wondering how stretchy they are.
Band aides and Body Glide - Don't forget this! Guys, protect your chest. Cold weather can make you chafe badly (things get perky). You do not want to finish your run with a bloody shirt. Also when you are not sweating, your clothing does not have a layer of moisture to glide against. This can mean chafed thighs, legs, etc.
Get Warm - When you finish your run get warm! Have something in your car to put on. Once you stop running, your body will very quickly get a chill. Don't take a chance at getting sick. You may even need to take of wet clothes and replace with something dry.
Most of these tips really apply to much colder temperatures, but you can start planning now for what is ahead.
Keeping with the OBX schedule we posted before, this is a recovery week. I realize most of you are on your own plans, so adjust the distance to meet your needs. An 8 mile and 13 mile route is posted below.
As always, review the routes. the 13 miler is not a normal route for us and does not hit fluids until Mile 7. I will put out fluids unless someone else speaks up. Good luck to the Hinson Lake crowd this weekend.
The RMEC will be well represented this weekend at the 6th Annual Hinson Lake 24 Hour Ultra Classic. This event is pretty simple to understand, but takes determination to do well. The goal? Simple. . . run as many miles as you can in a 24-hour period while circling Hinson Lake on a 1.52 mile loop.
Good luck to Frank, Arthur, Margaret, Amber, Jon, Eric, Brandie, Alane, and Elizabeth. If I get any updated, I will share them on the RMEC Facebook page.
How could you not love this weather! As Arthur said, it feels "marathony" out there right now. Looks like it could be rainy, but don't let that stop you. Keep your training going in the right direction. Keeping with the OBX schedule we posted before, we will have a 16 mile and a 7 mile route tomorrow.
Please note, we are now starting at 6:30 am, so you get an extra 30 minutes of sleep. As always, review the routes. I am not able to run tomorrow, but can put out fluids at my house. There is also water fountains by City Lake and the tennis courts. If anyone else can put out fluids, speak up. Thanks!
Okay RMEC. . . Medoc needs you! We need 8-10 volunteers willing to help clean Medoc Mountain State Park trails this coming Sunday afternoon. We had tried to do this last Sunday but there just were not enough volunteers.
We plan to meet at the Picnic Shelter at 2:00 PM and with enough help we should finish by 4:30 or 5:00. Bring work gloves, a rake and either clippers or loppers. This is not super hard work . . . no chain saw cutting or major tree removals needed. Park Rangers have done all that already. Just getting the major limbs off the trails that Irene hammered!
If you can help, please call Frank Lilley at 252-586-4307 and let him know that you can help!
Since it is a holiday tomorrow, some folks have expressed an interest to have a group run. Come join us if you want to get in some extra weekend miles. The distance and route is up to you. Wake up early and run! Margaret has volunteered to put out fluids. Thank you Margaret!
It feels like Fall just might have arrived! Should be a great day for a long run. Keeping with the OBX schedule we posted before, we will have a 14 mile and a 6 mile route tomorrow. Don't miss this chance to keep your training going in the right direction. Wake up early and run!