Blue Ridge Marathon Video

Check out the video of our run at the Blue Ridge Marathon last Saturday:

Blue Ridge Marathon

My last big training run for the Everest prep was the Blue Ridge Marathon in Roanoke yesterday. This was the inaugural race of the event after a 20-year hiatus of marathons in Roanoke. They came up with a doozy.

This race was billed as one of the most challenging and beautiful marathons on the east coast. They got that right. The marathon had 3,076 feet of climbing, almost all of it in climbs of Roanoke and Mill Mountains in the first 14 miles. Part of the race route is on the Blue Ridge Parkway.

Therese and I headed down to the 'oke after work on Friday afternoon. Race headquarters was in the downtown historic district. It's a nice area where they are trying to do some redevelopment with cultural, entertainment, shopping and dining attractions. Not too many people around, though, and by 7:00 everything was closed except for the restaurants.

We were hungry and went into the first restaurant that had some pasta dishes. The dinner was pretty lame -- lousy wine, terrible service and so-so food. Oh well, at least it wasn't too expensive. We should have walked around a bit more. After dinner we walked by a number of restaurants that looked a lot more interesting. C'est la vie.

Back to the hotel and bed, only to be awoken by Katie's 1:20 am text to Therese. I went back to sleep but Therese was up for the duration. We were up at 5:00 am and off to the race headquarters by 6:00 am. The race start was at 7:30. For some strange reason, they had everyone pick up their timing chips just before the start of the race rather than the night before at packet pickup. Fortunately, they only had about 1,000 runners in the marathon, half marathon and marathon relay so it wasn't too crazy.

Just before the race start, we found our friend Grandison Burnside and her friend, Laurie Benton, who were running the marathon. Grandison and I had run a couple of trail races earlier in the year -- the Swing Bridge 35K and the snowy trek, also known as the Holiday Lake 50K. She's taken a "break" from doing Ironman triathlons to try something different with the trail runs and mountain marathons. Laurie was running her first marathon in 5 or 6 years following the birth of her two children. (Under the "it's a small world" category, I found out about half way through the race that Laurie was a neighbor when we lived in Forest Hill Terrace!) Therese was running the half marathon, continuing her comeback from a knee injury by racing on hilly courses. Great idea.

My race plan was get in a hilly 4 1/2 hour run. This would be great prep for the Everest Marathon where it will probably take me 6 to 8 hours to finish. Therese wanted to run about 2:15 for the half, Grandison and Laurie weren't sure but said something about 5 1/2 hours -- no way!

The gun went off at 7:30 sharp and we all started off together through the streets of downtown Roanoke at an easy pace -- it always seems way too easy at the start, but you pay for it at the end if you go out too fast. We didn't know how hard the climbs would be, but we didn't want to be out of gas at 14 miles.

Therese took off ahead like she always does (we'll see her again). Laurie was itching to go ahead but we reminded her to take it easy through the hills.

The easy running was over at 1 1/2 miles as we started the first long climb. It wasn't particularly steep but just steady. It was 2 miles long. We caught back up to Therese about half way up. I ran with her until about 4 miles to where the half marathoners turned around to go up Mill Mountain. A lot of people were walking the steeper sections. I kept plugging along "running", but the runners seemed to be about the same pace as the walkers!

From 4 to 8 miles the course climber steadily up to Roanoke Mountain and the highest point on the route. I caught back up to Grandison and Laurie at about 5 miles.

Amazingly, the race organizers had aid stations every miles or so with water, energy drink and various snacks and goodies. There were also a lot of spectators on the course even up in the mountains. They all were very supportive and enthusiastic. It was great.

The last big climb of the day was to the top of Mill Mountain and the Roanoke Star which can be seen from all over the city. The last climb was pretty steep. Grandison and Laurie were running at 14:00 per mile and then started walking like everyone else -- at 14:00 per mile!

We had some fabulous views of the city and then began the long descent back into town. On the way down, we passed the big stone castle that sits just below the Star. A couple was sitting at a cloth covered table in the finely manicured lawn enjoying a bottle of bubbly. They were watching all of the runners going by and having a great time. It reminded me of what the French do watching the Tour de France.

By 15 1/2 miles, we were back in town. We thought that the hills were over. The big climbs were done but there were still a lot of up and downs, some very steep. In fact, one block-long downhill was so steep that some runners were walking down the hill!

We ran through several nice neighborhoods and lot of residents were out cheering on the runners. Everyone was very friendly and into the event.

The last part of the couple had seemingly dozens of turns. I have no idea where we were, but the course was well and and marshalled and traffic control was excellent.

We clicked through the final miles together, running at a faster and faster pace. We felt pretty good.

Everything was going along fine until the last water stop at 25 miles. Grandison and Laurie knocked elbows a couple of times and Grandison went down hard. Bloody knee, bloody hands and a scraped hip. But she got back up quickly and gathered herself. We walked a few yards and then began running again to the finish. Our last mile was the fastest at about 7:50.

We finished in 4:08, quite a bit faster than planned. Our second half was 2:01, a negative split by 6 minutes.

Therese finished the half marathon in 2:09, went back to the hotel, showered and returned to the finish line to see us finish. She also hunted out and sampled the post-race food including her favorite, the spicy buffalo wings (after a race?).

Grandison went to the EMS truck to get her cuts and scrapes taken care of. Some of Laurie's family who live in the Roanoke area were at the finish line cheering her on. (Her young daughter ran the last 100 yards with her to the finish line.)

All in all, everyone did quite well in the race. Therese finished first in her age group in the half, Grandison and Laurie were 3rd and 4th in their age group. I was sixth.

Overall, times were slow due to the tough course. The winning men's time was 2:42; the winning female ran 3:30.

I used this race to test some of the equipment and nutrition that I plan to use for the Everest Marathon. The hydration pack and electrolyte solution worked well. I used the Gu Blocks rather than gels. They tasted like orange gummy bears but were easier to get down than the gels. I think that I'll use them for the race. The pack has a lot of pockets to stow things. I carried a camera and was able to shoot some pictures and video along the way. I'll post something when I get a video edited.

So the major preparation for Everest is finished. I'll run easy for a week to ten days and then get in a couple of long trail runs just before I leave on the 12th.

It's getting close.

Last Big Training Race Before Everest

I've been doing quite a bit of trail and mountain -- hill -- running as part of my preparations for the Tenzing Hillary Everest Marathon.

In January, I ran the Swinging Bridge 35K along the Willis River in Cumberland County, VA. It's a pretty tough course -- rough trails and some of them not very well marked. I got lost three or four times but fell only twice. I felt pretty good at the finish considering I really hadn't been putting many miles in.

In February, I ran my first ultra, the Holiday Lake 50K near Appomatox, VA. This is supposed to be an "easy" ultra. However, we had the snowiest winter in central Virginia in a long time and there was 10" of untracked snow on the ground. It also snowed at the beginning of the race. I wore YakTrax and slipped and slided to a 6:28 finish. I've never run that far or long before but I now know that I can at least keep moving for 6+ hours which will serve me well for the race in Nepal.

March's race was the Terrapin Mountain Half Marathon near Bedford, VA. Other than the first and last miles, it's all trails and some pretty rough ones at that. We crossed about 10 streams and climbed (and descended) 3,600 feet in elevation. The descents were definitely the toughest part of the race, but good preparation for what we will face in May.

Early April was the Charlottesville 10 Miler, a hilly road race. I planned to run easy on the flats and uphills, but push hard on the down hills (again, good preparation for May). Unfortunately, I got caught up in the competitiveness of the race and pushed pretty hard for the entire last half. My time wasn't great, but I was first in my age group!

My last preparation race will be this Saturday, the inaugural Blue Ridge Marathon in Roanoke, VA. The race is all on roads, but has some significant climbing and descending, particularly in the first half of the race. I will be testing out my new hydration pack on this run as well as different energy blocks and fluid. I plan to run easy (yeah, right) and try to get a 4 1/2 hour run in. I need to put in a lot of hours on my feet. The forecast is for rain, so it should be a lovely run.

I'll post a report this weekend.

Getting Equipped for Everest

So much to buy, so little time. Thank God for online commerce!

Trying to pack for a trip like this is difficult. We are going to be trekking for 16 days. We'll be outside the entire time with temps ranging from 70 F down to 15 F (sometimes in the same day), wind, and possible rain. We'll need gear to stay warm and dry.

Plus, we'll need the proper clothing and gear to run a trail marathon -- trail running shoes, hydration backpack, power gels and fluid.

Camera, netbook, personal items, etc., etc.

The list goes on and on. However, we're limited to 30 lbs. on the trek. This will be interesting.

I'm compiling a checklist of everything I will need to take on the trip. This is essential because I'm bound to forget something -- I just want to minimize the important items that I leave behind. And it's not like you can run to a local Walmart to pick up something you forgot.

So I started off with sleeping gear: 15 degree down bag, thermarest pad and -- a pillow (wimp!). It's all lightweight and packs to a small size.

Next is clothing, the tough part. Facing such a wide range of conditions, I'll need a variety of clothing: down jacket, stocking cap, gloves, fleeces, rain suit, long- and short-sleeve tech shirts, pants, shorts, socks, underwear, etc., etc. The hardest question is how many of each? There will be some opportunities to wash clothes but they will be limited (but once you wash them, will they dry?). There are no laundromats in the Himalayas. We will also need to leave a drop bag with clothing in Namche Bazaar, the race finish. Our gear from the race start at Everest Base Camp will not arrive at Namche until evening, many hours after the finish.

Running gear is pretty straight forward. Depending on the temps at the start of the race, I'll wear shorts or tights. I'll wear a hydration backpack that can also carry the clothes I'll need to strip off as we go lower in altitude and it gets warmer. I have my trail running shoes and will take my YakTrax. I don't know if I'll wear the YakTrax. The first part of the race is on the Khumbu Glacier which will be snow covered.

Then there are the odds and ends: water bottles, first aid kit and medications (what to bring for the inevitable diarrhea), toiletries, race food (gu, energy bars, electrolyte powder), camera, books, good sunglasses (I need to get some), sunscreen, washcloth and towel. . . . I know that I've forgotten a bunch of things.

That adds up to 30 lbs., right?

I haven't done any camping in years, so I need to buy a lot of this gear, especially the winter equipment. That's a little tough in Richmond in the spring -- most of the stores only have their summer items in stock.

So off to the Internet and online commerce. This is really the way to buy stuff these days. You can see the full range of products available, get reviews (which were very helpful to me), and then search for the best prices. For example, I bought a North Face Nuptse down jacket (I had to get a North Face and the Nuptse, I'm going to Everest. Online prices ranges from $132 (in an odd color and my size S) to $219. Obviously, it pays to look around rather than going to the local Dick's Sporting Goods.

The UPS and FedEx guys have been making regular visits to my house. The boxes from Amazon, Campmor and REI have been rolling in. Of course, this has been driving Therese nuts. I can hardly wait for the Visa bill to come in next month. Oh, I'll be on the trip then. Good timing.

Namaste

If we're going to spend nearly a month in Nepal, I need to learn at least some basic phrases and sentences in Nepali. I don't want to be the ugly American (or Gerry the ugly Irishman) and expect everyone to speak English. I'll make an attempt to learn a bit.

However, learning languages is not my forte. My entire exposure to other languages is two years of German in high school -- and I was not the best student. So this is going to be a challenge.

Unfortunately, Nepali is not a language that is taught through the popular online programs such as Berlitz or Rosetta Stone. I did find one CD at Amazon and some online print material, but YouTube is the motherload for instruction in Napali. The videos that are posted are pretty basic and don't use the modern language teaching techniques used by the big online providers. But I can hear the pronunciation and try to follow it.

Here's the basic phrases so far:

Namaste -- Hello.

Mero naam Mark Willis ho -- My name is Mark Willis.

Tapaaiko naam ke ho? -- What is your name?

Kasto chha? -- How are you?

Sanchai -- Fine.

Yasko kati ho? -- How much is this?

Mero saathi biraami bhayo -- My friend is sick.

La, dishaa laagnu jasto cho - Looks like he has the runs.

Namaste - Good bye.

Well, there's the basics. I have a lot more to do.

Pick Your Poison

In preparation for the trip to Nepal and the Tenzing Hillary Mt. Everest Marathon, I've been reading up on how to prepare, what to bring, what to expect, the Nepali language and culture and so forth. A good reference is the Lonely Planet, Trekking in the Nepal Himalayas. My copy is a bit dated (2001), but provides plenty of information about Kathmandu and several of the more popular treks (including the Everest Base Camp trek which is generally what we will be doing).

So I'm reading through the book and they have page after page of all of the different ailments you can get (and their suggested preventative actions or treatments). I guess it's their "buyer beware" message. Everyone thinks about the exotic culture and glorious alpine scenery from such a trip but not about the discomforts of living three weeks in an environment with no transportation (except your own two feet), limited communications, bare bones accommodations (camping or lodges -- indoor camping for the most part), cold weather, poor food and "hygiene challenges".

The two biggest health issues that we will face are the effects of high altitude and, how do I say this delicately, gastrointestinal "stability". A lot has been written in the Nepal travel guides about altitude sickness and how to deal with it. Some people are more susceptible to altitude sickness and more extreme altitude problems than others. It's difficult to predict who might be affected. It really doesn't matter how young or old you are or even how physically fit you may be. Marathoners are not immune. It's all a matter of how your body will adapt to the thinner oxygen levels as you go higher.

When you fly in a plane, the cabins are pressurize at about 10,000 feet. For our trip, the trek begins at Lukla at 9,400 feet and goes up to 17,600 feet at Everest Base Camp (we take a quick side trip up to the Kala Pattar peak at 18,200 feet). Of course, the people who climb Mt. Everest start at Base Camp and go up another 11,400 feet to 29,000. To them Base Camp is oxygen-rich and where they come to rest and recover!

The standard method for preventing or minimizing altitude sickness (headaches, nausea, difficulty sleeping) is to limit the the amount of altitude gained each day and to build in rest days to acclimatize to the higher altitudes. You can take drugs (Diamox) as a preventative measure but there are side effects. If you get altitude sickness, you have to take extra acclimatization days or, in severe cases, go back down to a more comfortable altitude until the symptoms subside. The body will eventually adjust to the thinner oxygen levels; it might just take a little longer for some individuals. I have a prescription for Diamox but I'm not sure yet whether I will use it.

The second, very common affliction for many trekkers are the various gastrointestinal distresses. Things we take for granted in the West -- clean water supply, toilets and sanitary systems, hygienic food preparation practices, quick access to medical care -- are limited to non-existent when you get into the mountain regions. Of course, where you have primitive sanitation, the likelihood of illnesses through contaminated food and water is quite high. Lonely Planet has several pages on these problems and issues. (I never knew there were so many types of diarrhea -- viral, bacterial, protozoal. It's all the same to me!) The probability is that you'll get something at some point during the trek. You just need to be prepared for a few days of discomfort (and misery).

So why is it again that we're going?

Good question. For me, a big part is just facing the physical, mental and emotional challenges of being in such a different and foreign environment. I've done marathons, ultras and mountain trail races which I think are more of a mental than physical challenge. But can I do this with the environmental and cultural issues thrown in on top? Can I handle it? How will I react?

It's a risk-reward thing, as well. This will be one hellava experience if we can pull it off!

The Everest Marathon?

It seemed like a good idea.

Running a marathon in the Himalayas? How the heck did I get into this?

I've been a runner for 33 years: 50+ marathons (and 1 ultra) in the eastern and midwest United States, Bermuda and Ireland. Flat races, mountain races, races in blizzards, trail races -- I've done all kinds. As I've gotten older and my road racing times have gotten progressively slower (ah, the effects of aging), I've gravitated toward racing in unusual locales (Connemara Ireland) or venues (trail races). The challenge is to make an adventure out of a race and not worry about the (slower) times.

Since a boy, I've always been fascinated by the Himalayas and the expeditions to climb Mt. Everest. I'd read the National Geographic reports about the attempts to climb the world's highest peak -- the month-long trek to base camp, establishing Camps I through IV by climbing through the Khumbu Icefall, up the Western Cwm to the South Col and then the summit attempt. I've read some of the popular books about climbing Everest and K2 -- Krakauer's "Into Thin Air", "K2" by Ed Viesturs and "Everest The Hard Way" by Chris Bonington. I figured that I'd never get into the expedition climbing thing -- it takes too long -- but that part of the world has always intrigued me. Would I ever get to see Everest?

Hmmm. How about combining the two? An adventure run and a Nepal trek? There's got to be something like that. In fact, there are a couple. But one in particular caught my attention: the Tenzing Hillary Everest Marathon held each year on May 29th, the anniversary of the first summit of Mt. Everest by Norgay Tenzing and Sir Edmund Hillary in 1953.

The race starts at Everest Base Camp (ooh, there's one item checked off the bucket list) at 17,500 feet, traverses the Khumba Valley below the Hamalaya giants, and finished at the famous Sherpa village of Namche Bazaar at 11,300 feet. It's all downhill! What more could I ask for?

Although I planned to do this race by myself (my wife, Therese, could not take the long flights, three weeks of camping, few showers or clean clothes), I had one friend who would really be pissed if I didn't let him in on it: Gerry Kealy of Grangegeeth, County Meath, Ireland. Also known as the terror of Richmond, Virginia in the late 1990s and 2000s. Gerry has some legendary tales and running adventures and loves to travel. Of course, he'd be up for it. He was.

OK, so we've got the destination, the event and the participants. Can we do the logistics to pull this off? Actually, it was quite easy. The race, as well as the trek, is handled by Himalaya Expeditions, a treking and mountaineering company in Kathmandu, Nepal. They manage all of the logistics (accommodations, meals, transportation, porters, cooks, support) from the time you arrive in Nepal on May 14 until you leave on June 4. All we have to do is get ourselves to Kathmandu by May 14. No problem.

Stay tuned.