The longest run before THE run

Last Saturday, we went up to Washington, DC for the weekend to visit good friends and attend their annual party at their new town home in the city. Since it was exactly 4 weeks out from the Marine Corps Marathon, I needed to get in a long run and what better timing than to be in the city where I could run on the marathon course. Prior to our trip, I scoped out the 2009 marathon course (which has changed a bit from the course I ran in 2006) and than mapped my own 22-23 miler that would include a good portion of the course I will be running on October 25.

I run with a digital runner's watch that uses pedometer functionality to fairly accurately gauge my time and distance. I use gmap.pedometer.com to map out and estimate mileage on my route and than compare it to my watch results and record it on my runner's log at LogYourRun.com. Gmap is powered by Google Maps. For those of you who are friends with me on facebook.com or followers of my fan page for the marathon charity run on facebook, you also know that LogYourRun syncs with facebook and posts run results as they are logged for my status. Additionally, my facebook fan page syncs with my twitter page and tweets my updates to my followers. At the end of the day, these technologies aren't necessary but they make training more fun, have encouraged me to work harder since my training results and race times are public and most importantly; they create buzz about my fund raising effort for the Multiple Myeloma Research Foundation and my running of the marathon on their team.

So this past Saturday, my long run started off on Pennsylvania Avenue as I exited the Foggy Bottom metro station and took me through Georgetown, along the Capital Crescent Trail, along Rock Creek Parkway, past the JFK Center, Lincoln Memorial, FDR Memorial, Jefferson Memorial, around Hains Point Park, past the Washington Monument, up Constitution Ave, past the Smithsonian American History and Natural History museums, past the US Capitol, down Jefferson Dr, past the Smithsonian American Indian and Air and Space museums, the Smithsonian Castle, the Holocaust museum, across the Potomac River, along the Mt Vernon Trail, across the Potomac again, back through Georgetown and again back to Pennsylvania Avenue. The total mileage was roughly 22.5 miles with about a .5 mile walk to the metro.

I had a great run and felt pretty good and strong throughout. There were plenty of other runners out there with me, some alone and many with groups. I ran with my fuel belt carrying 4 bottles of Powerade (same brand and flavor as the marathon will have in a month) and a couple energy gels. Luckily, I found a team water cooler on the backside of the Lincoln Memorial and refilled my bottles with plain water about mile 14. I really think running the course in advance will help me a lot on race day and covering the distance at a reasonable pace last weekend has done a lot for my confidence. Obviously, race day will be harder since its 26.5; not 22.5 miles and because the crowd around me will severly impact my time during the first 1/3 of the race. I got 3.5 more weeks of runs in Raleigh to go before race day and that also leaves YOU with 25 days to donate to my cause. Thanks for your support and stay tuned for more hot blog action about race day.

Carpe Viam!

VIR - Remember when

While my history and memories of Virginia International Raceway (VIR) only date back to October 2002 (shortly after it was reopened and renovated in 2000), the track's history dates back to its construction and opening in 1957. If you have followed or reviewed my blog or photo galleries, you know how much I love VIR. I try to go at least once and sometimes up to 3 times per year to events at the track in southern Virginia which is only a little over an hour from home.

Today, many small and larger road racing series compete there including the Grand Am Rolex Series, Grand Am Koni Challenge Series, AMA Pro Racing and Superbikes, SCCA Trans-Am Series, Skip Barber National Championship, Formula BMW and Star Mazda however the names of other series, manufacturers, teams and drivers that have competed there reads like an encyclopedia of American road racing icons.

In 1957, Carroll Shelby raced and won at VIR driving a Jaguar D-type roadster in the inaugural race and a recently discovered color photo of him racing up the uphill esses was posted on the VIR facebook page. Along with it, someone else posted a black and white of the same view taken in 1966 which shows the first drive over bridge that is now much bigger and one of the often recognized symbols at VIR.

I really enjoy studying the history of VIR and other old road and oval tracks in the US and wanted to share these two cool pics from VIR's first 10 years. There are many others available at http://www.virhistory.com/vir.html and plenty of my current ones from 2002 to the present on my sports car gallery page - http://racephan.smugmug.com/Motorsports/Sports-Cars

I have never made it up to this part of the track to take a photo of this view from the inside however here are a couple from the other direction opposite the bridge and on the bridge looking towards the esses.

In a few weeks, I'll be out at VIR again for the Grand Am fall weekend of racing dubbed the Bosch Octoberfest for 2009. Based on the events listed, it should be a good day of action and offer plenty of chances to get some good photos.

Half way there

As I continue to focus on the upcoming Marine Corps Marathon in 7 weeks from now, I interrupted the monotony of training to run the Virginia Beach Rock N Roll half marathon this past weekend. It was my third year in a row running the event and I wanted to redeem myself for last year's lousy performance. I ran a PR at the event in 2007 and a personal worst last year.

We got to town on Saturday and spent the afternoon at the beach and the night in Norfolk, eating dinner at a Macaroni Grill to prevent a repeat of the shitty service at Bella Monte last year. All I really need the night before a race is a basic pasta dish with tomato and meat sauce, lots of bread, a garden salad and a bourbon on the rocks. No hassle, no excuses and no wait. We almost scored a perfect 100 at Macaroni Grill since I was able to call ahead and get a table for 2 despite the 40 min wait. Our wait was less than 20 once we arrived and the food and service was just fine. In bed by 9:30 and out by 10 PM because a 4 AM wake-up was just around the corner.

The morning started well as we were up and out the door by 5 AM with a 20 minute drive to the beach. Logistically, it could not have worked out any better as I was able to drive into VA Beach and park in the deck of our hotel from last year which happened to be adjacent to the finish line beach party. Score!

Michelle set off to find caffeine and a spot to watch the race while I hiked up to the start line and took a couple last minute squirts. I started in the back of corral 7 out of 22 so I had lots of people ahead of me and plenty more behind me. My goal was to start slow, accelerate after the half way point and finish strong. Unfortunately, I forgot to start my watch as I crossed the start line and only noticed halfway down 19th St. into mile 1. I started it and had to guesstimate my time from than on.

My first mile was an easy jog, 9:something pace and I was already passing people (last year, by mile 2 - I was walking and getting passed). By mile 4, I was passing runners with the 1:52 pace group so I felt energized. I remained conservative and by mile 6, I was ready to go. Last year, this was the same point I almost quit.

I ran a reasonable pace and ate my gels during the middle stage of the race, which is also the lamest as it runs around the Marine Corps base which has NO scenery and few spectators. Luckily, the band on base was rocking some old Zeppelin tunes and a Buffett tribute band at the entrance was jamming something familiar. I gave them my best Fins move and almost fell over a curb, lol. That would have sucked.

About the same time I entered the base, about mile 7, I noticed I had picked up a pacer. A younger girl was running my exact pace and had been for a 1/2 mile or so. We ended up running the same pace, exchanging positions all the way to the finish. We spoke after the race, she had started in corral 5 with her Dad and dropped him about mile 6. We both finished right under two hours on the race clock and my official chip time was 1:52:02 which is my second best half time and 1:03 slower than 2007. If only I had started my watch on time! My pacer for the second half; she was 15 and said she won her age group in the Yuengling Shamrock half back in March. I wouldn't be surprised if she won it in this race too. My legs barely lasted 3 miles when I was 15, let alone 13.1 miles.

As always, Michelle was there to support me before, during and after the race. She does a great job being there for me and knows how to help but stay out of the way :) Big thanks honey!

The original RNR Half Elvis and this year's prop guitar. He ran a 1:49 in that outfit.

Parking in the hotel deck nearby worked out perfect. We were able to change into beach wear, grab the stocked cooler and chill on the beach for the post race party. It is always fun and great people watching; especially with a bottle of something special. After another nice day on the beach and a semi-decent brunch at Luna Sea, we grabbed dinner at Gorden Biersch and headed home. Despite only being gone for 1 night and two days, it was a great get-a-way and a solid training run for me plus I got some more bling to add to the collection.

Ready to Rock

This weekend, I am headed to Virginia Beach with Michelle to run the Rock N Roll Half Marathon again. It will be the third year in a row that I run this event and I am hoping to improve on my less than stellar performance last year. I ran a PR for the half marathon distance here in 2007 and than had a rocky run-walk to the finish in 2008 due to a variety of reasons including the humidity, a hangover and poor training.

The event itself is an excellent race with lots of great entertainment, sponsors, crowd and runner participation. Along with the race bands on the course, Virginia Beach is also packed with music fans who are attending the annual Verizon Music Festival held on and around the beach all weekend long. This year, Heart and The Black Crows are the headliners while in the past we have seen INXS, The B-52s, Starship and KC & The Sunshine Band play there.

Most likely, we will miss out on both headliners this year since we are making it a short weekend in VA Beach. This was a last minute decision for me this year as I wanted to run a half event 6-8 weeks out from the Marine Corps Marathon.

Fortunately, the weather for Sunday's race looks much better than last year. Hot, yes but humid, no which is the key for me. Oh, and I'm not going to be sucking down beers the days before this time either. With age, I have found my tolerance for pre-race partying has evaporated. I am sure my liver doesn't mind :)

So I thought I'd post a little about my personal "night before" preparation and what I will be needing race day. Each time I do an event, there are variations of what I wear, carry, eat and drink pre-race.

For Sunday, I will have the following ready to go:

• Sleeveless microfiber tech tee
• Running shorts
• Microfiber socks
• Running shoes - currently, a pair of Brooks
• Running hat - I only wear Nike Dri-Fits
  
• Digital runners watch - mine is a runners pedometer, not a GPS
• Race number attached to a race belt
• Gel packets - extra energy on the course
• Anti-chaffing, blister stick
  
• Sunglasses
  
• A smile
  

Normally, I also wear a Fuel Belt with bottles of water with GU2O powder mixed in and carry my cell phone in a pouch. I am not sure yet if I will wear the belt for Sunday's race. I also normally wear an iPod mp3 player and headphones for most events with the exception of the RNR half since there is so much live music on the course. This year, I have done all my training music free and intend to run my events the same way this fall.

Carpe Viam!

Marathoning for Multiple Myeloma Research

Thanks to all my friends who have already donated to my charity running of the Marine Corps Marathon to support the Multiple Myeloma Research Foundation. This weekend, I will be running the Virginia Beach Rock N Roll Half Marathon as a warm-up for the marathon that is just 7 weeks away.


As many of you know, my uncle David Shayt passed away suddenly this past fall after a fight with multiple myeloma; a treatable but incurable cancer of the plasma cells. David was an important member of our family and loving husband, father, son, brother and uncle who spent the last 30 years of his career working as a curator at the Smithsonian National Museum of American History in Washington, DC. Before college, David also served his country as a US Marine embassy guard stationed in Haiti and Guyana. His life's work took him on both exotic and not so exotic travels throughout the world.

Back in 2006, when I ran my first marathon in Washington, DC, David and my aunt joined my wife Michelle to cheer me through to the finish of the Marine Corps Marathon. It was special to me that my uncle, a former US Marine and long time Washington, DC area resident, was there than for me on one of the biggest days of my life.

Now, three years later, in honor of David's life and time in Washington, DC and the Marine Corps, I am training to return to DC for another run of the Marine Corps Marathon. This year, the 34th annual event will occur on David's birthday - October 25, 2009; and I am running the 26.2 miles to raise money for multiple myeloma research and the Multiple Myeloma Research Foundation in his memory.

Please join me by donating to the cause and helping me find a cure to defeat multiple myeloma. Your tax-deductible donation will go solely to the foundation and does not fund any part of my race entry, training or travel and expenses for the event. The MMRF makes a commitment to put 94% of money raised directly towards funding research and medical trials to defeat multiple myeloma. To donate, you can use the Make a Contribution box HERE or send your donation check to me made out to MMRF by October 23, 2009. Please contact me at racephan@nc.rr.com for the mailing address.

Thank you for your support!

The Smithsonian Bell, one of David's many contributions to the museum's exhibits and collections, sits atop the Smithsonian Castle on the National Mall.

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