A Dope Costume

My professional cycling costume is coming along nicely....

Bulleit Rye Bloody Mary

The perfect post-marathon drink, a beautiful combination of rye whiskey, spice, and bacon. It's basically a rye version of the Bourbon Boar, which I discovered watching Bar Rescue on television.

Tastes great on a Sunday, tastes even better after 26.2 miles.

• 1.25 oz Bulleit Rye Whiskey
• 4 oz Bloody Mary mix
• 2 dashes Worcestershire Sauce
• 1 bacon strip
  
  Add liquid ingredients to ice in a shaker, shake for a minute, serve with bacon strip.

Race Report: Marine Corps Marathon 2013

I came into my third Marine Corps Marathon with a decent training year. Even as a new father, I managed to get close to my usual annual mileage, and I was looking forward to the year's peak race.

The Expo

The expo at the DC Armory was a complete hassle, as usual. Expos at the Armory are always a zoo, and I figured the Boston Marathon bombing would make security even worse...and I was right. I showed up on Friday morning to avoid the Saturday rush, and there was already a long line snaking through the grass outside the outdoor tent to get bibs. There were no ropes and no one organizing the line, and it just snaked back and forth in the grass for about an hour. There was a small security check just to check into the bib tent. Then runners had to walk across the street to the Armory where another line and a more thorough security check was waiting to get into the expo for shirts, vendors, etc. The expo had all the usual booths, Brooks was again the title store, but for some reason it seemed less exciting than in years past. Maybe I've just seen all these vendors too many times. I still picked up a few goodies like a running jacket from Wear Blue Run to Remember, restocked my Nuun supply, and even bought my daughter a few fun running items. Between security and wandering around the expo, it took most of the morning.

Turns out going on a weekday was a fantastic call though, because the lines on Saturday were hours long, hours! Add to that a power failure with a generator and some people waited four hours to get their bib. Then once inside the Armory, those same people found the Brooks store sold out of race jackets, sizes, etc. This really isn't a surprise though, as it seems like every year there are major hassles and logistical failures with MCM. I run Marine Corps Marathon because it's the largest local marathon, but I always say I run MCM in spite of all its warts; I'm not sure how it ends up on so many runner bucket lists and gets its "good for first-timers" reputation.

The Course

The 2013 course cut out a major hill after Canal Road, opting for a flatter course with miles 6-9 going along Rock Creek and Potomac Parkway. The course started between Arlington Cemetery and the Pentagon, cut through Rosslyn with some hills, and then crossed Key Bridge into Georgetown and along M Street. After coming off the course change at mile 9, it was past the Kennedy Center, Theodore Roosevelt Bridge, and Lincoln Memorial before hitting halfway on the windy and remote Hains Point peninsula. The course then passed the Tidal Basin with a view of the Jefferson Memorial and turned to run along the National Mall, eventually turning after an up-close view of the US Capitol building. The course went back along the Mall to 14th St, passed the Holocaust Museum, and then hit the 14th Street Bridge for the long gut-check miles over the water. The course finally wound through Crystal City, past the Pentagon, and up the final hill to the Marine Corps War Memorial.

Removing the hill near Georgetown was a very welcome change this year, and certainly earned everyone an extra minute or two on their time. Unfortunately there's no way to flatten out the first 5k.

Race Day

After running 2011 with ice on the first overpass and running 2012 in the opening winds of Superstorm Sandy, it was pleasant to wake up for MCM 2013 to a perfect running day. The temperature was perfect and there was limited wind along the water, even on Hains Point. After dropping my bag at the Pacers hospitality tent, I walked through charity village; it's always motivating to walk along the tents and see the wounded warriors and wheelchair racers getting set up. And it helps that charity village has some hidden banks of bathrooms. I then made my way to the starting line to listen to the pre-race broadcast and watch some of the ceremonies. Since I ran a positive split in prior years and my goal time slotted nicely with pace groups, I decided to turn the thinking over to a pacer and stood near the gentleman holding the '3:15' balloons.

The first 5k was almost all uphill, and I was thankful to be in a pace group to avoid going out too hard. Although between the tens of thousands of runners and the hill, even our pace group was already a minute or two behind when we hit the 5k mark. We were confident the pacer would make up that time and by the time we cleared 10k we were looking better at 7:31 pace versus a goal of 7:26. Our pacer was very chatty, and we kept hearing old war stories through mile 9 as we were exiting the Parkway. It was about this time where I got tired of jokes and stories and wanted to run my race, so I started getting 50 yards or so ahead of him and just making sure I stayed there. As we hit 20k at 7:33 pace and breezed through Hains Point, we were still a minute and a half off our target time and I slowed up to check the pacer's timing. He kept saying the course mile markers were off and that his watch showed us being okay; that's when I started getting very concerned. The course mile markers aren't that far off, and I know the 13.1 mat was near spot on. Also, GPS watches are notoriously wrong, and I was simply shocked that our pacer would be relying solely on that when so many external factors were saying we were behind.

After Hains Point we did a quick up-and-back for miles 15-17 along the Tidal Basin, where I saw my parents twice and even walked next to them for a few paces to say hello. I was feeling really good, getting a bit ahead of the pacer, and at this point I realized how far I'd come from the prior year. I wasn't really breathing too deep or going too hard, it was just comfortable, and I felt very confident in maintaining that effort. The run along the Mall was fun and the crowds ballooned as I crossed the 30k mat in 7:27 pace, very close to goal but knowing the bridge would sap some of that. I contemplated booing the Capitol building...the government shutdown weeks earlier caused so much drama and cancellations in the DC running world. I was at mile 20 and the bridge in no time. I gave my parents another thumbs up here and set off for the long, lonely miles of 20-22 where it's just inclined concrete with no crowds and no real landmarks. Around this point I was pretty sure our pace group was going to miss its mark, but I figured I'd rather maintain an even effort and turn it up at mile 24 if I still had anything left in the tank.

Crystal City with its twists and turns, not to mention a few small hills, is always challenging. It's after a tough stretch on the bridge and it's where the accumulated fatigue really hits. Even though I was in better spirits than prior marathons, I was still ready for it to be over halfway through Crystal City at mile 23. As I cruised to the Pentagon and hit mile 24, the pacer and the small group remaining caught up, and it was about that time I realized I probably didn't have enough in the tank to clear 3:15. I still turned it up a little bit to earn back some time lost on the bridge, pushing past my parents at mile 26 and into the finishing chute. After tackling the final hill at the end (thanks Marines!), I hit the finish line at 3:16:36, missing my target but still very, very pleased with the run.

After we crossed the pacer said "you guys can take a couple minutes off your time, the course was long." No, it wasn't. He just failed as his primary responsibility. I was a little disappointed in how the pace group worked out, but at least I wasn't going for Boston and absolutely needing to be under 3:15. I wasn't disappointed though in my effort. I feel I left it all on the road and to be honest, may not have had a 3:15 in me that morning, pace group or not.

The Results

10k :         46:46  |  7:31 /mi
20k :       1:33:53 |  7:33 /mi
30k :       2:19:03 |  7:27 /mi
40k :       3:06:19 |  7:29 /mi
Final:   3:16:36  |  7:29 /mile 

The Pictures

C's first MCM shirt	Reading the MCM children's book	Course view near Lincoln Memorial
Coming through Tidal Basin area	Mile 20, about to hit The Bridge	Final push at mile 26
MCM 2013 medal	My biggest fan	MCM signage
Early miles near water	Passing the US Capitol	14th Street near mile 20
Coming up the final hill	In the finish chute	OORAH!

Images marked with MCM logo courtesy of MCM Flickr page.  Image proofs from MarathonFoto used in accordance with fair use four factors. 

Earn Up to 5 Medals! So much bling!

Does this just represent another reason races cost so much?

Or does it represent everything wrong with races?

Words to Live By

Ragnar DC Packing List

After going through several blogs, Google searches, and running club meetings, I pieced together a very detailed and comprehensive Ragnar packing list. And after wrapping up Ragnar DC 2013 (click here for race report), I decided to share it with the blog audience since others may have the same questions. Feel free to print out and use as your Ragnar checklist; note that this packing list is for the DC race, so adjust for your local race's temperature and weather.

Runner Packing List

1. Duffel bag or backpack. Bags with frames, suitcases, and roller bags are harder to pack in vans.
2. Three (3) sets of running clothes (important to have dry socks, shorts, shirts etc for smell and chafing); possibly pack an additional set if space allows. I had to pick up an additional leg in DC and it was nice to have that extra set.
3. Running shoes; two pairs if preferred. Due to humidity and sweating in DC, I rotated two pairs of my standard training shoe. 
4. Visor/hat/headband. Again, if humid or raining, a second hat or head covering is a good idea. My hat was soaked in sweat on the first 9-mile leg and never dried out; thankfully I had back-up options.
5. Sunglasses (for running and driving)
6. Cold weather gear: running sleeves, running gloves, light beanie (may not be needed in all locations)
7. Flip-flops or sandals to rest feet between runs
8. Dry clothes/compression for relaxing between runs and sleeping.
9. Lightweight jacket, windbreaker, or rain jacket
10. Toilet paper (porta potties will run out)
11. Baby wipes (the portable shower)
12. Body Glide or other anti-chafing products
13. Sunblock, bug spray
14. Hydration handheld/belt/etc. I ran the 9-mile legs with no support, so I carried a Salomon hydration backpack. On shorter runs around 5 miles, my team carried Nathan Quick Draw handhelds.
15. Race belt. Avoid the pins and attach your bib to a race belt to easily switch between running outfits for each leg.
16. Beach towel to sit on, dry off, cover up to change outside. Go with the beach towel over a regular towel, it's easier to change under and covers an entire van seat.
17. Gallon ziploc bags or trash bags to separate clean and dirty clothes. Pack each set of running clothes in its own bag, return dirty clothes to that bag and seal.
18. Sleeping bag/pillow/eye mask/ear plugs. Whatever you need to sleep (for two hours). To cut down on gear, I left out the pillow and stuffed my sleeping bag sack with clean clothes, a jacket, and clean towel for a pillow.
19. Car chargers or extra batteries for cell phone, GPS, headlamp, etc.
20. Toothbrush, toothpaste, other personal sundries
21. Planned meals (food, snacks) - see separate food section.  
22. Map and route information for your assigned legs. Fold up and carry with you on course. 

Van / Team Packing List

1. Two (2) copies of the Ragnar Race Bible / Ragmag
2. List of team phone numbers for contacting and texting between vans. 
3. Cooler(s) for drinks and ice for personal use. We carried one in the back of the van and one between the driver and front seat passenger.
4. Team hydration/snacks. Each of our vans carried a couple cases of water and Gatorade, and a few pastries, to supplement runners' personal food.
5. Flashlight for van. Small flashlight for reading Ragmag and navigating.
6. First aid kit (Tums, band aids, antibiotic cream, alcohol preps, gauze, NSAIDs, vaseline, nail clippers, tape)
7. Duct tape or electrical tape. Fixes backpacks, handhelds, shoes, everything.
8. Swiss Army knife or multitool
9. Tarp or ground covering. We used our tarp for covering the ground when sleeping, foam rolling on, or just sitting when changing shoes in the morning dew.
10. Foam roller or Stick. If possible, pack a smaller foam roller since the three-foot versions just take more space.
11. GPS/maps. Every smartphone has a GPS app, but it was nice to have a standalone Garmin GPS unit so we didn't have to keep switching phones or burning iPhone batteries.
12. Power strip. If you have an adapter, it's nice to have a power strip to charge several devices at once. Some rental vans also have USB connections for charging devices.
13. Trash can or trash bags for van. You'd be surprised how many banana peels, water bottles, and bar wrappers a van of runners can produce.
14. Cameras
15. Required Ragnar safety equipment: reflective vests, headlamps, rear LED lights 

 

Sample 27-Hour Food Menu

A lot of blogs cover general Ragnar packing lists, but few tackle the food area. As with all running nutrition, it's very dependent on your personal preferences and what works for you. I saw some runners who ate the pasta, BBQ, and pancakes offered at major exchanges and were fine. I know one runner who said they can never eat much during Ragnar and went most of the 27 hours with just snacking. So there you have it, you can eat a lot, you can eat nothing, and it may work for you.

If you've read my blog previously, you know I'm a strict advocate of not experimenting during race day. So I stuck with foods I'm used to eating before races; I tried to treat each major leg as a training run and follow my usual prep and recovery eating and drinking. That said, it is hard to time the meals right, and I ended up eating too close to one leg (burp). And I packed too much food.

1. General Snacking: Through the race we kept a bag of pretzel nuggets between the front seats. Since I drove most of the way I pretty much always had a hand in there. Also snacked on some cheese sticks and mini Babybel cheese when I found my way to the back cooler. Due to the heat and humidity, we were constantly hydrating when in the van. 
2. Leg 1 "Lunch": Snacked on banana and Clif Bar through early team legs, ate peanut butter & honey sandwich two hours before running. Half sleeve of Clif Shot Bloks 30 minutes before leg.
3. Leg 1 Nutrition (9 miles): Honey stinger gel. ~30 oz Nuun water in hydration backpack (hot and humid 92 degrees).
4. Leg 1 Recovery: Chocolate milk, coconut juice.
5. Exchange "Dinner" (Friday PM): Two small sandwiches of bread roll, salami, cheese slice, and cream cheese. Clif Bar. Banana chips.
6. Leg 2a Nutrition: Picked up extra 5.0 mile leg from dropped runner on short notice. Had time for a half sleeve of Clif Shot Bloks before, carried 20 oz Nuun water in handheld Nathan Quick Draw.
7. Leg 2b "Breakfast" (Sat 12:30a): Same as leg 1 lunch. Banana, Clif Bar, PB & honey sandwich.
8. Leg 2b Nutrition (9.2 miles): Honey stinger gel. ~30 oz Nuun water in hydration backpack.
9. Leg 2b Recovery: Chocolate milk, coconut juice.
10. Leg 3  "Breakfast" (Sat 6:00a): Dry cereal, banana.
11. Leg 3 Nutrition: Short leg, hydration handheld only.
12. Leg 3 Recovery: Beer. Beer. Beer.

Not Necessary (in my opinion)

1. Tent/sleeping pad. Yes, sleeping in a tent would be more comfortable than sleeping outside, but at least in DC 2013, there was an abundance of comfortable grass areas and available van benches; adding six sleeping pads and a tent would've been too much for the van as it was. Some of us slept, or tried, under the stars; others caught their z's in the van. Obviously this depends greatly on temperature, weather, and location; DC was hot and humid in 2013.
2. Entertainment. Bring a small paperback if you're easily bored. But between team camaraderie, laughing, and cheering, no one on our team had time to pull out their books, iPads, etc.
3. A dedicated driver. I initially thought it was a mistake to not have dedicated drivers who were not runners, but it really didn't impact us. In fact, we found it very helpful to have the extra space in the van by not having a driver, their gear, etc. This depends on your team composition of course; we had a couple people who enjoyed driving and didn't need much sleep.
4. Shower. Seriously, those of us who took extensive baby wipe baths after each leg smelled the same at the end of the day as those who waited in line at the exchange and took a shower.
5. A functioning federal government! DC Ragnar was a blast and overcame all obstacles, including the federal government shutdown which results in a rerouted leg 11 and doubling up on the three final legs.

General Logistics / Tips

1. Driver rotation. As we didn't have a dedicated driver, we set our rotation with the next runner driving and the last runner navigating; for example, for leg 2 we had the leg 1 runner navigating and the leg 3 runner driving. This allowed the prior runner to sit in the front seat, rehydrate, cool down, and stretch out. And the next runner up used the driving leg to hydrate, wake up, etc. 
2. Have the van stop at or at least visually inspect each major intersection. On legs with easy access and van support, have the van stop at major intersections, especially in the dark, to help runners stay on course. And if you're not able to pull over safely, at least have your navigator inspect the intersection to make sure it's clear for the runner. There was a tricky turn or two, and one of them had a sign knocked over, so by anticipating issues we were able to drive back and warn our runner. 
3. We kept a running text message session between a couple contacts in van 1 and van 2. As we got closer to exchanges, one van started texting when each runner started their leg, and the other van texted where they were located in the parking lot or exchange. It's very important to maintain communication and update the resting van on the current pace; you don't want the active van to have a runner get to an exchange point and the other van still be in their sleeping bags.
4. Bring a cowbell and keep the windows down cheering for other teams. Our team got ahead of pace and didn't see too many vans, but the ones we did weren't too outgoing. Cheer for other runners, give them a wave, and enjoy the camaraderie. Especially on the overnight legs, it was a real boost to get a honk, a wave, and some encouragement.

Race Report: Ragnar DC 2013

Ragnar DC was my first exposure to team racing, overnight racing, and relay racing. It was a new experience, and one that exceeded my expectations in every way. Our relay team was made up of ten coworkers and clients, and it was a nice bonus that my firm picked up most of the tab. We were a collection ranging from non-runners to ultra runners, and we were all first-time Ragnarians.

The Background

Not going to lie, I was a little concerned about our team the night before the race. We had a bunch of "non-runners," some with limited training, and we went into the relay with only 10 members. Teams are supposed to split the 36 legs between 12 runners, but due to late defections and injuries, we were left with 10 and some people had to run an extra leg or two. Also, the federal government was shut down and some of the legs had to be either altered or cancelled since all federal facilities, including the C&O Canal and other parks, were closed. The Ragnar organization did a fantastic job of communicating and adjusting; they altered a few legs slightly and had runners double up on the final three legs. It was kind of fun to have our runners in van 2 get to run with a friend for their last leg, and it let me cross the finish line rather than run the second-to-last leg as originally scheduled.

Each of our vans was a 12-person cargo van from Avis, and we needed every inch of space. You'd be surprised how much five runners can cram in a van for 199 miles.

See my Ragnar DC Packing List post for a lot more details on logistics, packing, and food.

The Course

Ragnar DC is a 199 mile course from weaving from Cumberland, Maryland to Washington DC. Per the Ragnar website:

"With a course that will take you through historic towns and sites and a finish line party in the nation's capital, this course is often called "Ragnar's Best Kept Secret". You'll start running from the town of Cumberland, Maryland and your team will head east through thick forest trails and scenic paths. Around nightfall, you'll run through the quiet streets of many charming historic Civil War-era towns, ultimately passing within the shadows of the Washington Monument and the Lincoln Memorial. Celebrate with your teammates as you storm the finish line together in Washington DC."

Race Day(s)

My van (van 2 FTW!) had a bit more distance and a bit less rest time, but at least we didn't have to wake up at 3:00a. After a few hours of extra sleep, we met up before daybreak, grabbed some coffee, and headed up to Maryland to start our race at Exchange 6. We arrived, completed our safety briefing, and our first runners started getting prepared and hydrating. It was an unseasonably warm October, with temperatures hitting the mid-90s coupled with high humidity. In no time our van's first runner was on the course and we set off.

My first run came on leg 11, a 9-mile run rated "very hard" in the middle of the afternoon. Due to the heat and humidity, I carried a Salomon hydration backpack (you can read all about my nutrition and hydration schedule in the Ragnar DC Packing List post). My first seven miles were a scenic run along the Western Maryland Rail Trail, a converted railroad. Heat aside, it was a gorgeous run; the leaves had changed into their fall colors, the trail was covered in a coat of leaves, but enough leaves clung to the trees to make it look like I was running through a tunnel of oranges and reds. The scenic tunnel also shaded runners a bit from the harsh sun. Another nice feature of the Rail Trail was there were mile markers, so I always knew where I was on course and how my pace was progressing. Due to the federal government shutdown, the final couple miles were altered and sent me along a country road. These final two miles were pretty brutal; there was no shoulder and I was running on exposed concrete, the sun was beating down, and the roadway was reflecting heat back. There was also the addition of a couple-hundred foot incline at the very end just to make sure you felt the heat and humidity a bit more before respite. I came into my exchange in about 1:07:00, or around 7:30 pace for the 9 miles.

Van 2's first rest point was an elementary school just before sunset. We all took the time to eat something, top off our fluids, and try to get some rest. Half rested in the van, and the other half took to the grass. I was in the latter group, laying out my sleeping bag on the grass and trying to get a couple hours of rest. Unfortunately it was warm, the sky was still light, and it just wasn't conducive to getting decent sleep...not to mention we were excited from our first running legs. So another teammate and I just laid out for a couple hours listening to music. There were varying reports from the van on if anyone inside managed a decent nap. We then proceeded to The Creamery, a dairy facility, to start our nighttime miles.

Since we were down one runner, I picked up an extra leg and kicked off our van's evening with leg 19, a quick 5 miles with some rolling hills through Middleton, MD. The first few miles were pitch black through farmland on a very small road. I was very concerned with the local cars plowing towards me and took to the unstable shoulder or roadside ditch quite a bit, almost turning an ankle. It was also a bit disconcerting at times since I didn't see a Ragnar sign or van for the first 2.5 miles...I had an irrational fear of getting lost since this was the one leg where I wasn't carrying a map (it wasn't on my original running schedule). I actually did get turned around in a residential area where the Ragnar signs seemed to point the wrong way at one alley. But it wasn't a strenuous leg, the heat of the day had dissipated, and even with a bit of misdirection I completed it in 38:00 (7:45 pace).

My next run was just around the corner with leg 23, another "very hard" rated 9.2 miles over almost 1,000 feet of elevation gain around Sugarloaf Mountain Park starting at 1:40a. This leg went down as one of my favorite running experiences in memory; almost five miles were on a dirt and gravel road with no homes or lights visible. It was both serene and eery at times, with just the light of a headlamp to show me the path ahead. I spent most of the run without music and even slowed down to glance up at the stars occasionally. On one particularly steep section, a local resident put out some signs with famous movie scenes, including Forrest Gump running (from zombies no less), Rocky running up stairs, Rocky posing at the top, and others. It was a nice little reminder of civilization at 2:00a in the morning. Other than that, I was left with my thoughts for the run. I saw maybe a couple other vans and no runners, hearing only my footsteps; it remains a very fond lasting memory from the race. I wrapped up the leg on some paved roads and came in at 1:13:30 for a relaxed 7:59 pace.

Van 2's second rest point was a random parking lot around 5:00a. We were one of the first to arrive and again our team split between sleeping inside and outside. I took the inside option this time, stretching out over a van bench with some compression socks on and my feet elevated. It was at this exchange where I finally managed to close my eyes, catching about two hours of sleep before van 1 was knocking our windows and letting us know it was almost time for us to bring it home.

Due to the federal shutdown, my original leg 35 was cancelled and so we doubled-up on leg 36, allowing me to run the final leg, 4.2 miles over the Woodrow Wilson Bridge to National Harbor. It started with a mile in Alexandria on brick walkways and through traffic intersections; the folks out strolling for their morning coffee probably thought we were crazy running along the sidewalks with race bibs on. We quickly hit the incline of the bridge and the sun just started draining all our energy. The sun was at its highest point and we had nowhere to hide. At the top of the bridge my teammates said to go ahead to stop the team's clock at the finish, so I went solo, powering down the descent and into National Harbor hovering around 8:00 pace. It was an honor to cross under the Ragnar arch and be able to represent 10 first-time relay runners and fantastic teammates.

The Results

Final Time :     26:13:11

Overall Place:  # 45 / 305 teams

The Proof

Packed and ready to roll	Exchange 6 check-in	Vans lined up at Exchange 6
Jens Voigt shout out!	Fall colors at Exchange 9	Good omen to start my race
Leg 11 map	Finishing out leg 11	The Creamery, Exchange 18
Ready to rock leg 19	Leg 19 map	Leg 23 map
Sign on Sugarloaf Mountain	Leg 36 map	Finishing for team 145!
The finish line	Crossing under the arch	The bling!