Phil Hargis – A Man Of Many Interests

Help Me Run the 2011 Boston Marathon for Back on My Feet

Save the Date: Saturday, April 9th, 2011 at 4PM

Donate NOW:  http://www.active.com/donate/BOMFBostonMara2011/PHargis

Donate NOW:  http://www.active.com/donate/BOMFBostonMara2011/PHargis

Almost everyone knows, I kinda like to run….and run…and run….long distances. For the past 4 years I have been running 6-7 days a week every week, year round, including 6 full marathons. I like to stay in marathon shape year round and plan to for the rest of my life.

Back in March I started volunteering with a new non-profit in the area called “Back on My Feet”. They are an amazing charity that promotes self sufficiency for homeless men and women in Washington DC using running as the means to create peer support and morale development for these amazing people. So, the marriage between charity and running made this a no brainer group for me to support.

It was so important to me that I made them the very first guests on my latest TV show “Gotta Get Running” last June. Chris and I interviewed the Senior Program Director Wyle Belasik. You can watch the first show on http://www.gottagetrunning.com . Just last month, the group that I run with weekly, Clean and Sober Streets, had 6 of its members complete their first ever 1/2 marathon….after less than 6 months of training, it was a remarkable achievement. Next spring, they will be running their first

Recently the opportunity presented itself that would allow me to raise $$$ ($7,200 to be exact – the cost to finance 4 members in the program @ $1,800 a pop) for Back on My Feet and run the Boston Marathon at the same time. The Boston Marathon is the oldest marathon in the US and entry to the race is highly coveted. Normally admittance is only available through extremely challenging qualifying standards (like running fast as hell for 26.2 miles…something that is tough for a guy the size of an NFL offensive lineman)….so this makes the opportunity even more unique.

All donations are tax-deductible and 100% of the funds go directly to Back on My Feet.
Donate NOW:  http://www.active.com/donate/BOMFBostonMara2011/PHargis

The address is:

Breakers in Fairfax
9715 Fairfax Blvd
Fairfax, VA 22031

(Between the Harley Davidson dealership and Fast Eddies / Bowl America) on Lee Hwy (29) / Arlington Blvd (50))

Donate NOW:  http://www.active.com/donate/BOMFBostonMara2011/PHargis

Crystal City Friday 5k Event #3

I am racing the Lousiville Half Marathon on the last weekend of April….so as always, I try to find a good 5k to race in the weekend before a big race. It gets you into racing mode preps you for all the variables that can come into play on race day…such as things you need to take to the race with you…and finally it gives you a really good idea of where your current level of fitness is. My last two races were “off”. I ran poorly in both the National Half Marathon 1:58 and the Cherry Blossom was an utter distaster at 1:33 after suffering a horrible battle with heat exhaustion in Tampa over Easter weekend. So I needed a good race on top of just a calibration of fitness levels.

The weekend of April 16th had a bunch of 5ks to choose from…but seeing how I work in Arlingon and love all Pacers runs…especially when I can run at night. So the Crystal City Fridays 5k was a no brainer. I emailed Pacers and let them know I could help out…so I got set up with the packet pickup group and some fellow Pacers Ambassadors…Rebecca, Angie and a couple of others. I arrived down there around 5 and the wind was gusting and a storm was threatening. Eventually the weather gave up and the wind settled down and we had perfect conditions come race time.

There were a lot of people coming to get their bibs and had a solid flow for the hour and a half leading up to race time. We kept busy passing out bibs, safety pins and shoe ties. People kept asking us what the dated flaps on the bottom of the bib were for, so we need to make sure everyone knows that gets them free beer. I love the chance to talk to all the runners that show up for these races. Everyone is thrilled to be out there for whatever there racing goal is. Finally, it was 6:30 and time to race.

Angie covered for all the rest of us who were running…so she was a total trooper. The rest of us headed to the start line with almost perfect conditions. The gun went off and away we went. I started off nice and quick, feeling great. Within minutes we were near the after party location and up towards the airport and then a quick turnaround back down towards Crystal Gateway North turnaround. I eased a tad because I wasn’t sure where the turnaround was…but then once we turned I planned to apply the gas at 12th Street. When I hit that it was all out. I was crusing well by that point and zipped past the finish line in 23:43. My best 5k time in over 2 years.

After the race…i got over to the Powerade station and no one was there..so I hung out and passed out Powerade for a while and congratulated everyone on the race and asked them how they liked it. A little while later, I found my buddy and we decided to head up to the after party.

We got to the after party which was a bit of a hike from the finish area. But we had a nice private area to ourselves and some very LOUD music…probably a little too loud to enjoy talking to the other runners. But everyone was having a great time talking about their race and getting the weekend off to a healthy start. After 2 beers, I had to head home and get some food and rest for a 10 mile run the next morning.

Pacers Four Courts 4 Miler

I got there a little after 7 and went inside to find Kristin and some of the other volunteers at the packet pickup area inside the always awesome Four Courts. This was nice, since it was inside and totally pouring outside. I got seated at the pickup next to Sarah (ambassador Harold’s wife) and Lynn and a couple of other girls. We started handing out bib and more and more people started arriving as we got closed to race time. The only issue we really had was people arriving to the table without knowing their bib assignment. But Sarah in her thunderous teacher voice made it known to all runners entering room that they needed their # to get a bib. No other issues at all.

At 8:30 I was ready to wrap things up and go get warmed up for the race. But it was so rainy out that I decided to skip my usual 2 mile or so breeze to start the race in favor of the warm gear and shoes. This worked out great for 2 reasons. 1. I had dry shoes and gear to start the race, 2. I got a chance to meet and talk to Anne briefly. She is the founder of a charity called “Back on Your Feet” and had just moved here from Philly. Her charity sounds amazing and I look forward to volunteering with them and their incredible cause which she also explained to me was something that Pacers was going to be involved with. Typical Pacers class and community involvement….Awesome!

At 9 o’clock it was race time, I walked outside, the rain had totally stopped…just a nice mist….and the gun sounded and we started our short march from the Four Courts to the start-line and then down the hill we all went. It was practically a sprint down Wilson Boulevard toward Jefferson Davis Highway…everyone was joking about how easy it was but we knew we had to deal with it again in a couple miles. Making the turn and gradual uphill climb towards mile two….some of the elites come flying by us. Always fun to see those guys coming back at you…knowing the U turn was right ahead. And before we knew it…the mile 2 turn was upon us and Mr. Dalby was at the turn directing people across the timing mat and back towards the Four Courts, just 2 miles away. Unfortunately the timing clock was not working here, but hey….you don’t expect there to be many power sources in the middle of the road..no big deal….most people have watches anyway. I stopped wearing one a year or two ago….I was just getting too tied up and distracted from my race. I am definitely contemplating getting one of those GPS watches though so I can track my distances on training runs and anticipate once I do….I’ll be back to my good old habits.

Around the turn we go and there’s a slight downhill on Jeff Davis on the route back to Wilson and the Four Courts. I backed off my pace just a tad here because I wanted to pass people like crazy going up the hill in Wilson. Making the turn back onto Wilson, I planned to step on the gas about the time of the bridge and those slippery grates at the bottom of Wilson….and that’s where I started moving….passing many and getting passed by a few…including the leaping lepraucaun….Robbie Wade…who despite a 9 minute delayed start still came flying by me in his obnoxious green lepraucaun suit I said something, he turned and smiled and said something back…and vanished into the misty morning…and I continued on towards the finish line. Crossing at about 33 minutes gun (32:46 chip) to the always welcoming sound of music, crowds and the green sea of people surrounding the finish line. I see Wade out there drinking a Guiness already.

As I entered the finishers area…there was plenty of water…chatted it up with a bunch of runners. Most were spent from just finishing that 1 mile climb up Wilson…nobody had anything bad to say and everyone was ready to dry off and start partying. I went inside cashed in my free beer….grabbed my warmup jacket and see Anne again…we trade times…she introduced me to another “Back on Your Feet” rep and I told him I’d see them at Pacers on Monday for their seminar…and went back into the crowd to see how everyone else was doing. After a while, I went outside…ran a short cool down…then dried off….jumped into my car and headed home.

It was a really fun and successful race…and aside from some crazy rain just before the start….the weather cooperated for a dry race start. The only partial complaint I would have is that the timer at mile 2 didn’t work…but like I said before that doesn’t bother me really…but some might have liked to know where they stood. It also looked like Arlington County did a good job filling pot holes on Wilson….I didn’t see too many at all. Another great race Pacers…can’t wait for next years already.

Love the Run You’re With 5k in Pentagon City

I was not racing today, but I arrived to the Pentagon City race site for the “Love the Run You’re With” 5k at 7am sharp to do my first volunteer shift as a Pacers Ambassador. I was told to meet down by the ice rink and I rolled on in and was hanging out with a group of guys wearing Pacers and other various running gear, near the new “Pacers Van”. Chris Farley was the only one I recognized and I introduced myself and took a sip of my Starbucks as I waited around for something to do. I was expecting to see more volunteers and wasn’t sure who was a volunteer and who was a Pacers employee. We ended up hanging around for a while waiting for the police to come shut down Joyce Street and the rest of the race course. We were told that the police were able to get free coffee from Starbucks which was a nice touch.

Finally, the road was closed and we started setting up the race barricades for the start corral and finishing area. The barricades had to be taken out of the van, one by one, and they were freezing. Next winter event, I need to make sure to remember the gloves. The American University wrestling team all showed up and eagerly and efficiently made quick work of setting up the finish area and refreshments. After a couple of unsuspecting drivers ventured into our closed off area, we were set up and ready to race and more and more runners were showing up.

Around 8:30 the Pacers Race MC went live and kept the crowd entertained and informed of the various sponsors. He introduced the VIPs that were in attendance. About 8:45 he called all the runners to the starting area and the race day excitement was there for me even though I was not running. The elites were doing their last minute race prep strides and sprints in front of the start area. And right at 9:00 the starting gun shot off, the elites vanished down Joyce Street and the rest of the runners marched towards the start line and then started their run.

Those of us not running and the family and friends and loved ones of the runners all eagerly anticipated their return back after the 3.1 miles. About 15 minutes later, we saw the police escort arrive at the bottom of the hill, he stopped and then a few seconds later, we saw the silhouette of a super fast runner coming flying towards us. He was the only one on Joyce Street as he barreled towards the finish tape… and after about 15:30 minutes, Robbie Wade was the first one across. Local speedster Steve Crane finished about 30 seconds later. And not too much later…female champion Katie Read broke the females winning ribbon in about 17:30 minutes.

The runners really started pouring in around 24 or 25 minutes and a steady stream of them continued to cross for until just about 10:00 AM. As they passed the finish line, all runners were handed a gift card to Champps and herded around to courtyard area where they were provided with water and powerade and directed to go inside Champps where it was warm and they could eat, drink and break it down.

The American wrestling team helped us break down and load up the barricades into the truck. Not too much later, the roads were re-opened, we put the leftover drinks away finished packing up the van and then we were done. It was a great day, a exciting new race, I met a lot of new and interesting people and look forward to the Four Courts 4 miler on March 13th. We will see you then.

2010 Training Schedule

1/1/10 Friday 4 miles ACTUAL = 0
Sat 4 miles
Sun 16 miles: ACTUAL = 6
1/4/10 Monday 2 miles
Tue 16 miles
Wed OFF
Thu 3 miles
Fri 5 miles
Sat 12 miles middle 3 miles at 7:45 – 8:00 min/mile pace
Sun 4 miles
1/11/10 Mon 8 miles over hills, moderate effort on the up hills (pushing a little, but mostly comfortable)
Tue 4 miles
Wed 6 miles over a hilly course, easy effort
Thu 2 or 3 miles very easy ACTUAL = 0
Fri 3 miles
Sat 17 miles
Sun off
1/18 Mon 5 miles
Tue 6x a 2 minute hill at a comfortably hard effort on the up hills, easy jog down as recovery ACTUAL = 6 easy
Wed 4 miles
Thu 5 miles ACTUAL = OFF (hammy)
Fri 4 miles, during the run do 5x a 1 minute “pickup” at a comfortably fast pace… keep it light, relaxed, and smooth striding; don’t force anything… this isn’t about hard effort work or “sprinting”, keep it comfortable; jog for at least 2 minutes between the efforts (the total distance is 4 miles… do it as part of the run) ACTUAL = OFF (hammy)
Sat 3 miles very easy ACTUAL = 3 (hammy)
Sun 14 miles, run the last 4 or 5 miles at low 8′s pace on flat terrain ACTUAL = 6 (hammy)
1/25 Mon off (hammy)
Tue 5 miles very easy ACTUAL = 3 (hammy)
Wed 5 miles (back to “normal”)
Thu 5 miles
Fri 4 miles
Sat 15 miles, last 4 miles at low 8′s (first 10 very easy, 4 at low 8′s, 1 mile very easy) ACTUAL = 10 miles in blizzard (then back tightened up)
Sun off ACTUAL = 5 miles

TOTAL JANUARY MILES = 146. Rough month with some minor hammy and back problems

2/1 Mon 6 miles over a hilly course
Tue 4 miles
Wed 6 miles, in the middle of this run and on a flat section of road or bike trail I want you to do 4 miles at 7:45-8:00 pace
Thu 3 miles
Fri 16 miles ACTUAL = 6 (knee)
Sat OFF
Sun 5 miles ACTUAL = 2
2/8 Mon 8 miles ACTUAL = 5
Tue 3 miles
Wed 8 miles over hills… on the treadmill: 5x 2 minutes at 6% at a moderate effort ACTUAL = 5 easy on treadmill
Thu 4 miles
Fri 4 miles and strides ACTUAL = 0 (road trip for heating part, move long to Sun)
Sat 4 miles and strides (5 – 1 min strides at 7:00 pace)
Sun 16 miles easy
2/15 Mon OFF
Tue 5 miles
Wed 8x a 2 minute hill (6%) at a comfortably hard effort with a 3 minute jog between efforts, get in 60 minutes of running
Thu 5 miles
Fri 3 miles
Sat 14 miles, run 9 miles at an easy effort, then do 4 miles at 7:30 pace, then one mile easy to warm down
Sun off
2/22 Mon 3 miles
Tue 3 miles
Wed 3 miles
Thu 3 miles ACTUAL =2
Fri 3 miles ACTUAL =2
Sat 18 miles

TOTAL MILEAGE FOR FEBRUARY = 130 miles (276 miles year to date)

3/1 Mon 30 minutes very easy
Tue 6x 3 minutes of up hill running (on the treadmill that should be at 4-6%, outside… a moderate sloped hill), at a comfortably hard effort, jog back down at a fairly easy pace as recovery or do 3 minutes of easy jogging on the mill, get in 60-70 minutes for the whole run
Wed 6 miles easy ACTUAL = 5 (ooops)
Thu 3 miles
Fri off
Sat 4 miles
Sun 5 miles
3/8 Mon 12 miles, do 7 at an easy pace, then do 4 miles at a moderate effort, then 1 mile easy as a jog down
Tue off
Wed 6 miles
Thu 4 miles
Fri 3 miles
Sat Race 4 miles, do a very easy 2 mile warm up and run for a mile after you finish Time: 32:46
Sun off
3/15 Mon 8 miles VERY easy
Tue 2 miles
Wed 3 miles
Thu off
Fri 2 miles
Sat Race National 1/2 Marathon TIME: 1:58.09
Sun off
3/22 Mon 3 mile
Tue 5 miles
Wed 3 miles (3 miles, but fell and busted up my knee good)
Thu 3x 2 miles @ 8:30-8:40 pace with a 4 minute walk/jog as recovery between efforts, do a couple miles to warm up and at least a mile as a warm down (off to rest swollen knee contusion)
Fri 4 miles (3 miles – knee but swelling is down)
Sat 4 miles (4 back on track)
Sun 18 miles very easy… just get the distance
3/29 Mon off
Tue 5 miles
Wed 8 miles

TOTAL MILEAGE FOR MARCH = 131 (407 miles year to date)

4/1 Thu 3 miles
Fri 4 miles
Sat 4 miles
Sun 14 miles, run the middle 5 miles at mid 8′s (ACTUAL: 10 miles)
4/5 Mon off
Tue off
Wed 2 miles
Thu 6 miles very easy
Fri 3 miles
Sat 2 miles
Sun Cherry Blossom 10M TIME: ~93 mins
4/12 Mon off
Tue 3 miles
Wed 6 miles very easy
Thu 2 miles
Fri 5km race TIME: 23:43
Sat 10-11 miles of very easy running
Sun off
4/19 Mon 3 miles
Tue 6 miles over some easy hills
Wed off
Thu 2 miles
Fri 2 miles
Sat race Louisville 1/2 Marathon
Sun off
4/26 Mon 3 miles very easy
Tue 5 miles very easy
Wed 5 miles
Thu 10 miles
Fri 3 miles

TOTAL MILEAGE FOR APRIL = 134 (541 miles year to date)

5/1 Sat 4 miles
Sun 4 miles
5/3 Mon 3 miles
Tue 4 miles
Wed 6×3 minute hill get 75 minutes of total running
Thu 4 very easy miles
Fri 5 miles
Sat 2 miles
Sun 3 mile time trial = 22:49
5/10 off
Tue 6 VE miles
Wed 3 miles
Thu 3 miles
Fri 2 miles
Sat 2 miles
Sun Race Marine Corps Historic 1/2 Marathon
5/17 off
Tue 20 mins
Wed 30 VE mins
Thu 45 VE mins
Fri 30 VE mins
Sat 30 VE mins
Sun 15 VE miles
5/24 off
Tue 4 miles
Wed 8 miles
Thu 4 miles
Fri 6 miles
Sat 4 miles
Sun 4 miles
5/31 2 miles

TOTAL MILEAGE FOR MAY= 134 (673 miles year to date)

6/1 Tue Off
Wed  Off
Thu 20 VE mins
Fri  20 VE mins
Sat 45 VE mins
Sun Off
6/7  3 miles
Tue 14 miles
Wed Off
Thu Off
Fri 30 mins and 5 x pickups
Sat  6 x 2 min hill 75 mins total
Sun 30 VE mins
6/14   45 VE mins
Tue 40 mins with 20 mins tempo in the middle
Wed 30 mins
Thu 45 mins
Fri  Off
Sat 30 mins
Sun 30 mins
6/21   15 miles
Tue  30 mins
Wed 40 mins
Thu 20 mins
Fri 30 mins
Sat 20 mins
Sun 40 mins
6/28  8 miles
Tue  Off
Wed  20 mins

TOTAL MILEAGE FOR JUNE= 103 (776 miles year to date)

7/1 Thu  30 mins
Fri 4 miles
Sat 11 miles
Sun Off
7/5 30 mins
Tue 45 mins with 20 mins tempo in the middle
Wed 40 mins
Thu 40 mins
Fri 60 mins
Sat Off
Sun  40 mins
7/12 Off
Tue  Off
Wed 30 mins
Thu Off
Fri 20 mins
Sat 30 mins
Sun 45 mins
7/19 30 mins
Tue Off
Wed 30 mins
Thu 5 x 2 min hill 10 mins warm/cool
Fri 20 mins
Sat Crystal City Twilight 5k
Sun 75 mins
7/26 40 mins
Tue 30 mins
Wed 60 mins
Thu 45 mins over hills
Fri 30 mins
Sat 20 mins

TOTAL MILEAGE FOR JULY = 100  (876  miles year to date)
Caught a cold in NY around July 10th.  Last almost 2 weeks.   I didnt’ mind since the temps were incindiary.

8/1 Sun 12 miles
Mon Off
Tue 45 mins
Wed Off (travel in  Huntsville)
Thu 30 mins
Fri 30 mins
Sat 20 mins
Sun Leesburg 10k
8/9 Mon off
Tue 75 minutes easy over a hilly loop
Wed 20 minutes very easy
Thu 45 mins over hills
Fri  14 miles
Sat  Off
Sun 30 mins
8/16  Mon 30-40mins
Tue  6 x 2 min hill 60 mins total running
Weds  30 mins
Thu 75 mins
Fri 20 mins
Sat 3 miles
Sun 20 mins
8/23 Mon 40 mins
Tue 35 mins
Wed 60 mins
Thu 40 mins
Fri 20 mins
Sat 17 miles
Sun Off
8/30 Mon 5 miles
Tue 5 x 2 min hills then 3 miles at low 9s

TOTAL MILEAGE FOR AUGUST = 161  (1,037  miles year to date)

9/1 Wed  35 mins
Thu 40 mins
Fri 20 mins
Sat 18 miles
Sun Off
9/6 Mon 20 mins
Tue 60 mins
Wed 20 mins
Thu 30 mins
Fri 20 mins
Sat 20 miles
Sun Off
9/13 Mon 30 mins
Tue 30 mins
Wed 60 min hills, moderate effort on up hills
Thu 45 mins
Fri 30 mins
Sat 30 mins
Sun Race the Wilson Bridge 1/2 Marathon TIME:  2:02
9/20 Mon Off
Tue 45 mins
Wed 30 mins
Thu 50 mins in AM, 30 mins in PM
Fri 40 mins
Sat 18 miles
Sun Off
9/27 Mon Off
Tue 30 mins
Wed 60 mins
Thu 40 VE mins

TOTAL MILEAGE FOR AUGUST = 173  (1,210 miles year to date)

10/1 Fri 20 VE mins
Sat Race 5k
Sun Off
10/4  Mon 30 VE minutes
Tue 45 VE mins
Wed Off
Thu 35 VE mins
Fri 20 VE mins
Sat 15 VE mins
TOTAL MILEAGE THRU CHICAGO  (1,230 miles year to date)

10/10/10 Sun Race the Chicago Marathon