MCM preview: Miles 1-13

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MCM preview: Miles 1-13

Want to know what to expect from the course of the 37th Marine Corps Marathon? CSNwashington.com's resident MCM veteran is here to give you the skinny on what to expect on race day in a two-part MCM preview.

Have a pair of old running shoes lying around?  Bring them with you to the Health and Fitness Expo at the DC Armory where you'll pick up your race day packet.  There you can donate your old shoes to local homeless shelters and receive a 5 dollar gift card from DSW in return.  The Expo will be held Thursday, October 25 from 4-8 p.m., Friday, October 26 from 10 a.m.-7 p.m. and Saturday, October 27 from 9 a.m.-7 p.m. 

Grab your race bib in the pick-up tent across from the Armory then head inside to expo to claim your MCM long-sleave shirt and check out over 200 vendors.

The metro will open at 5 a.m. on race day and runners should use the Pentagon station to access the MCM starting line.  Race day parking is also available in Crystal City at 23rd Street and Crystal Drive with shuttle service that will bring you to the Runners Village.  Post-race shuttles and taxis will also be available at the Finish Festival, which is accessible from the Rosslyn Metro Station.  

This year's start line is located jut beyond the Pentagon, along Arlington National Cemetery.  Runners will head north down Route 110 and will pass the first mile marker directly in the heart of Rosslyn. Be prepared for a slow start after the gun --you might have a lengthy wait to reach the start but this will be subtracted from your official time. After passing that first mile marker (just 25.2 more to go!), you'll hang a right onto North Lynn Street, avoiding a very daunting Wilson Boulevard hill looming ahead. You won't be skirting an incline entirely though. Before reaching the Key Bridge you'll turn up Lee Highway and begin to ascend its slightly less-steep cousin where the course rises about 150 feet in elevation from the first mile marker to just beyond the second.

With the largest hill of your 26.2-mile journey behind you, you'll find the first water station. Now, I'm not here to tell anyone how to run their race, but chances are most runners won't need water after just two miles. If you happen to be with me on that, avoid the slowdowns on the sides of the streets and stick to the middle of the road --the second water and gatorade station lies just two more miles ahead. From this point you'll enjoy a little better than a mile-and-a-half of down hill running along tree-lined Spout Run and George Washington Parkway.  You may still find yourself cutting around other runners but the course will open up a bit more after the Mile-4 marker when you reach the Key Bridge.

As you make your way up the slight incline to the bridge (and are blinded by the morning sun) you'll hear the roar of thousands of spectators waiting to greet you as you cross into DC. From here you should find a bit more separation from other runners and will be able to begin settling into your target pace. After crossing the bridge, the course takes a turn away from Georgetown and heads into the woods along Canal Road before looping back to MacArthur Boulevard between Miles 6 and 7. The turn will also bring you through the Palisades neighborhood as you climb the second largest, but thankfully last significant, hill of the course on MacArthur. On the downward slope back to Georgetown, you'll reach Mile-8 just before hopping on M Street to make your way through picturesque Georgetown and the first big pop of spectators.

Just beyond nine miles in you'll come across the first food station: oranges!  Grab a few wedges to refuel before exiting Georgetown onto the Rock Creek Parkway, where you'll follow the Potomac River notching Mile 10 after the Kennedy Center and Mile 11 at the Lincoln Memorial, then continue along the Potomac on Ohio Drive to head out to Hains Point, a somewhat lonely and sparsely spectator-lined place.  The MCM crew seems to think of everything though: to counter the lack of traditional crowd noise you'll find several stages set up along the 3-mile loop featuring bands and dance groups -plenty of entertainment to keep you motivated out on the island.  

Or simply find your own motivation in hitting the halfway point. Your call.

Either way, there will be a band, a Clif Shots station and, thankfully, a water station to follow. Keep it up -you're half way there.

Part Two: Miles 14-26.2

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Ravens linebacker Zach Orr to retire due to shoulder injury

Ravens linebacker Zach Orr to retire due to shoulder injury

Ravens starting inside linebacker Zach Orr has decided to retire due to a serious shoulder injury, according to Ian Rapoport of NFL Network. Only 24 years old, Orr led the Ravens in tackles last season after winning a starting job for the first time, and his career was trending upward. Losing Orr, an undrafted free agent from North Texas, leaves the Ravens with another void to fill after a disappointing 8-8 season.

The Ravens scheduled an 11 a.m. press conference Friday in which further details on Orr’s retirement were expected.

Orr played in all but one game last season, but sat out the season finale with what was termed a neck injury. He is one of the team’s most popular players in the locker room, working his way from undrafted free agent, to special teams standout, to starter.

Related: Steve Smith addresses coaching rumors

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Prediction recap: Offense stays red-hot in win over Blues

Prediction recap: Offense stays red-hot in win over Blues

The Capitals offense showed no signs of cooling down in Thursday’s 7-3 win over the St. Louis Blues.

Here’s a recap of the three bold predictions.

1. Alex Ovechkin will get more points than Vladimir Tarasenko - Correct

Ovechkin was not among the Caps’ seven goal scorers on the night, but he did record two assists. Tarasenko, meanwhile, was held off the scoresheet.

RELATED: Caps getting goals from everyone on epic hot streak

2. St. Louis’ goaltending will have a save percentage under .900 for the game - Very, very right

The fact that Jake Allen was pulled twice in this game should tell you all you need to know about how good St. Louis’ goaltending was on Thursday. With seven goals, Washington would have needed 70 shots on goal or more to prove me wrong. Obviously that didn’t happen. No, the Caps recorded only 18 shots on goal leaving Allen and Carter Hutton with a combined save percentage of .611. No bueno.

3. Washington will get at least two fewer power plays than the Blues - Wrong

The whistles weren’t very active on Thursday with only three minors called in the game. The Caps actually had the advantage with two power plays compared to the Blues’ one.

2017 Results: I’m slowly climbing my way back to respectability with my predictions.

Correct: 9
Wrong: 21
Push: 0

MORE CAPITALS: Caps' offense explodes again in rout of Blues