Roll & Roll, Running, and Racing- “Oh My!” We’re On The Run!

The Latest Running News and Notes from the “757” from Sportswrap Running Reporter, Jon “Flex” Leiding

Time to be Quick

Last weekend some great efforts were all over the place.  Mount Trashmore hosted the Run for Hope 5k last Sunday and…. Aendel Mendoza was the Overalll Winner with a time of 19:43, while Speedy Jamie Dockiewicz was the Ladies Champ with a strong 20:11.

Shout Out TimeBrooke Sheetz-Harrison was sixth Overall and won the Female 30-39 age group with a 21:53.  Nice Job!

The day before, the Mariner’s Museum played host to the Heart in Africa Run For Hope 10K and 5K.

Good friend of “On The Run” and the man in charge of RC3 Running, Ryan Carroll won the 6.2 mile event in 33:47.

Ryan Carroll is Always a Champ "On The Run!"
Ryan Carroll is Always a Champ “On The Run!”

That’s a swift 5:27 per mile pace.  Whew!  Williamsburg’s Jessica Riggs won the Women’s Title with a solid 41:50.

The 5K looked the same on the Men’s side as Ryan Carroll threw down a 16:28, for a 5:18 per mile pace, while Fifteen year old, Kelly Rock took the Ladies Title with a 20:57.   Super Shout Out TimeRobert S White, of Hampton VA put in a time of 41:26.  Did I mention he’s 91 years old???  AMAZING!!!

Also, from the World Championship Games in China, Portsmouth’s Lashawn Merritt helped bring a Gold Medal home from the Games in the 4 X 400 Relay. He also won a Silver in the 400 Meters, an event he won Gold at the 2008 Olympics.

Francena sharing her 2012 Gold Medal with Great Young Friends!
Francena sharing her 2012 Gold Medal with Great Young Friends!

On The Ladies side, Francena McCorory, straight out of Bethel High School and Hampton University Alum, helped the US Women take the Silver in the 4 X 400 Relay.  She’s still has her goals set on next year’s Olympics.  She was part of the 2012 Gold Medal winning 4 X 400 Relay team.

Jam on it!  Let’s rock this weekend!

Well it is official. Summer is about to leave us. Before we start crying, we still have one big race coming up, the Rock and Roll Half Marathon at the Virginia Beach Oceanfront. Many of my great running friends will be “hitting the beach” and taking on the 13.1 mile course. The Rock and Roll Half Marathon also offers a 5K run on Sunday as well as a Saturday one mile race in the sand.

For those of you who have never run this event, this course travels from the Virginia Beach Convention Center, to the boardwalk then General Booth Boulevard, and into Camp Pendleton before returning back to the boardwalk.  Along the course, there will be several bands “rockin’ out” some great tunes. No need for headphones at this event. You will hear music almost every mile along the way plus, neighborhoods come out to play along the course. The local neighbors know how to throw a Summer party.

No matter how many times I’ve run this event, it always challenges me at many different points. The first three to four miles, can be run on adrenaline. That can be a bad thing. This is a Half Marathon, not a sprint. Pace yourself going out in the 1st mile to go just a bit over your projected goal pace, then reduce your speed as needed to adjust. After making the turn onto Prosperity Road you will find some shade.  There’s a slight incline near the Red Wing Golf Course.

Rock N' Roll time, Hampton Roads!
Rock N’ Roll time, Hampton Roads!

The real challenge of this Half Marathon begins just past the relay exchange at the corner of Birdneck and Prosperity Road. It seems the sun and humidity always seemed to peak at this point and stay with you for the next 3 miles. Inside Camp Pendleton,  there is no shade and the sun will be on you as you we through the course. I have seen some runners actually break down in Camp Pendleton due to the humidity and lack of fluids. Please hydrate! If the humidity is up for Sunday, back off your pace just a bit and you should be fine. Our friends at the WAVY Weather Center will do their best to bring moderate temperatures for the weekend.

What you leave Camp Pendleton and return back to General Booth Boulevard, the real race actually begins.  Just 3.1 miles to finish up around the loop, then back on to the boardwalk for the big finish.  Stay to the left when going up the Rudee Inlet bridge.  You’ll be tired so, save some energy.

Finish Strong for a great Finish Line Photo!
Finish Strong for a great Finish Line Photo!

Here’s a tip: Master your Finish Line photo. Many people fall into the trap of looking down at stopping their watch to get an exact time. This is great but, your picture of your finished push oh you’re looking down. Instead, run through the finish area and subtract  five seconds off your time. This way you will have a good picture plus a great time to gauge.

Now that you’ve mastered the 13.1 miles, here’s the real payoff: a rock concert! The American music festival will be at the oceanfront all weekend and Sunday nights concert is free to all who run the 5K and half marathon. Sheryl Crow is the headliner Sunday night. You can get one last summer rock festival in your memory banks this weekend.

To all of you lacing them up this weekend, good luck! I hope to see you out there. As one of my good running inspirations, Steve Speirs often says: “Bring your Best!  Until next time, I’ll catch you on the run!