This year I am dedicating my racing to the American Cancer Society. I do this in the memory of those I have known who have lost their battle to cancer -- my grandfather Fred Ashe, my cousin Harvey Laub, our running coach Mike Broderick, my uncle's siblings Ben Gautreaux and Doris Baggett -- I do this in celebration of those I have known who have won their fight against cancer -- my Uncle Max, my friends' son Avi, my former paralegal Brian. I do this for those I don't even know who are battling cancer this very minute.
My race schedule this year includes: the Charlottesville Marathon on April 9, the Potomac River Run Marathon on May 1, the Eagleman 70.3 Triathlon on June 12, Rocketts Landing Olympic Distance triathlon on July 24, and Marine Corps Marathon on October 30. Who knows, there will likely be even more races added to my calendar.
I ask you for your support in helping me meet my own personal of raising funds, but more important in supporting the American Cancer Society in meeting its goals of finding a cure. You can visit my fundraising site at http://main.acsevents.org/goto/gregoryashe to make your contribution.
The great sage Hillel said: If I am not for myself, who will be? But if I am for myself only, who am I? And if not now, when?
Thank you.
Monday, March 7, 2011
Wednesday, March 2, 2011
Training Updates - January and February 2011
After an 8 year hiatus in group training, I'm participating in the Boston Bound Spring Marathon Training program. (As I mentioned, Jordana normally has done either a spring or fall marathon training program, but has decided to give coaching a try and is a pace coach for the MCRRC spring half marathon training program -- since their long run/track days are different from Boston Bound's, it allows me to try the group training). First off, I really like running in a group. I think I've been solo training for so long I forgot how much fun it can be to run in a group. To listen to eveyone's stories. To push each other when you're feeling tired. And to keep each other in check on those long runs when the pace starts drifting too fast.
Equally important, Boston Bound has shown me what I learned the hard way in 2009. I was training to fast. My problem is that I was running too few miles in the past (typically in the upper 30's/low to mid 40's). But to compensate for fewer miles, I was running everything faster than I should. Long runs at 7:30 or faster. Speedwork at 6:00 pace.
In Boston Bound, my miles are averaging just north of 50 miles a week (last week I ran 65 miles), but my pace is much slower. My pace group is the 7:45 - 8:00 group (which means I run my long run at 7:45). My speedword is mostly at lactate threshold pace (or 6:30) with only a rare track work at VO2max (6:00). My base weekly miles are rarely faster than 7:00 (I'll run one midweek tempo run at marathon pace - 6:50) but most are around 7:15 or even 7:30. And I've been doing a 4 mile recovery run on Sundays at 12:30 pace -- running with my 9 year old (which has its own benefits beyond running!!)
As I've talked with other runners (those who have cracked the 3 hour barrier), they are amazed that I've been able to run marathons as fast as I have with such low mileage. I think the reason why I've always crashed at around mile 23 in the marathon (that is, my overall pace usually crosses above the 3 hour pace around then) is because I just never had enough miles in the tank. While I certainly think I can still tweak my fueling and hydrating techniques, it's all about miles. As the late Mike Broderick would say - the key to marathoning is miles -- lots of them, at slow pace. So mileage is way up and my overall pace is down. We'll see how that plays out...
Oh yeah, the other great benefit of Boston Bound is that Jordana and I now have another shared experience. While we're both runners (and both marathon runners at that), we've never trained the same. She's always done either Boston Bound in the spring (in 2009 and 2010) or XMP (experienced marathon program) in the fall (in 2010, 2009, 2008, and 2007). She would toss out phrases like the Leland Hills, the Bingham Box, the CCT, Mormon Temple hills, and these were just words that meant nothing to me other than places she and her friends had done. Now I understand what she means. Sort of like Darmok and Jalad at Tanagra.
For her part, Jordana is seriously considering JFK 50 miler this fall and we're both planning on doing Rocketts Landing Olympic triathlon this July. Juliet on the balcony... (if you get Darmok and Jalad at Tanagra, you'll understand this as well)
It's also the end of the month, so I'll summarize my first two months of running in 2011. I ran 24 days in January for a total of 195.47 miles. I ran 22 days in February for a total of 207.03 miles. Total year to date mileage: 402.5 miles. Well well well on track to break 2000 miles this year.
Can't report as much for the other triathlon disciplines. I haven't so much as gotten on a bike since Naylor's Beach last September. I swam a bit in January, but took February off while Jordana was taking a coaching course. Resumed masters swim last Thursday (boy did my arm muscles ache). Once my spring marathons are over, I'll start swimming and biking with more discipline. Right now, I'm just enjoying running. Can you fault me?
So there you have it sports fans. 2011 is looking good. My mileage is way up and, knock on wood, everything feels fine.
Equally important, Boston Bound has shown me what I learned the hard way in 2009. I was training to fast. My problem is that I was running too few miles in the past (typically in the upper 30's/low to mid 40's). But to compensate for fewer miles, I was running everything faster than I should. Long runs at 7:30 or faster. Speedwork at 6:00 pace.
In Boston Bound, my miles are averaging just north of 50 miles a week (last week I ran 65 miles), but my pace is much slower. My pace group is the 7:45 - 8:00 group (which means I run my long run at 7:45). My speedword is mostly at lactate threshold pace (or 6:30) with only a rare track work at VO2max (6:00). My base weekly miles are rarely faster than 7:00 (I'll run one midweek tempo run at marathon pace - 6:50) but most are around 7:15 or even 7:30. And I've been doing a 4 mile recovery run on Sundays at 12:30 pace -- running with my 9 year old (which has its own benefits beyond running!!)
As I've talked with other runners (those who have cracked the 3 hour barrier), they are amazed that I've been able to run marathons as fast as I have with such low mileage. I think the reason why I've always crashed at around mile 23 in the marathon (that is, my overall pace usually crosses above the 3 hour pace around then) is because I just never had enough miles in the tank. While I certainly think I can still tweak my fueling and hydrating techniques, it's all about miles. As the late Mike Broderick would say - the key to marathoning is miles -- lots of them, at slow pace. So mileage is way up and my overall pace is down. We'll see how that plays out...
Oh yeah, the other great benefit of Boston Bound is that Jordana and I now have another shared experience. While we're both runners (and both marathon runners at that), we've never trained the same. She's always done either Boston Bound in the spring (in 2009 and 2010) or XMP (experienced marathon program) in the fall (in 2010, 2009, 2008, and 2007). She would toss out phrases like the Leland Hills, the Bingham Box, the CCT, Mormon Temple hills, and these were just words that meant nothing to me other than places she and her friends had done. Now I understand what she means. Sort of like Darmok and Jalad at Tanagra.
For her part, Jordana is seriously considering JFK 50 miler this fall and we're both planning on doing Rocketts Landing Olympic triathlon this July. Juliet on the balcony... (if you get Darmok and Jalad at Tanagra, you'll understand this as well)
It's also the end of the month, so I'll summarize my first two months of running in 2011. I ran 24 days in January for a total of 195.47 miles. I ran 22 days in February for a total of 207.03 miles. Total year to date mileage: 402.5 miles. Well well well on track to break 2000 miles this year.
Can't report as much for the other triathlon disciplines. I haven't so much as gotten on a bike since Naylor's Beach last September. I swam a bit in January, but took February off while Jordana was taking a coaching course. Resumed masters swim last Thursday (boy did my arm muscles ache). Once my spring marathons are over, I'll start swimming and biking with more discipline. Right now, I'm just enjoying running. Can you fault me?
So there you have it sports fans. 2011 is looking good. My mileage is way up and, knock on wood, everything feels fine.
Winter Wonderland or Out with the Old, In with the New
The close of an old year and the beginning of a new one provides such fertile ground...where to start.
Let's start with the end. 2010 is over and done. Thank God!! That year started out pretty damn crappy -- not running, depressed, dual pelvic stress fractures. But it ended on a high note -- return to running, venturing into triathlon territory, kick ass Army 10 miler, easy 3:12 at Rehoboth. So I guess all's well that ends well, or at least all's well that ends.
The last week of 2010 was perfect. The family headed down south to Virginia Beach for the New Years. Of course, they got a foot of snow while Potomac, MD got zilch. So, Jordana and I packed up our cross-country skis and off we went. Wednesday Dec 29 we went to Seashore State Park (excuse me, First Landing State Park). Spent about an hour and half skiing along the Cape Henry Trail and the Bald Cypress Trail. Beautiful. The cypress swamps with the spanish moss hanging, snow covered, was truly a sight to see. Thursday, Dec 30, we went to Bayville Farms Park and went skiing on the frisbee golf course -- still snow covered. Had to duck the occasional frisbee -- yep, a hardy band of three college kids were playing with bright orange and yellow frisbees. Jordana and I spent about an hour there, then drove back to my folks, changed from ski boots to running shoes, and did a very slippery 5.3 miles to Witchduck Point and back. The weather was getting warmer with each passing hour and by Friday Dec 31, the sidewalks along Great Neck Road (where my sister lives) were pretty much clear. So what better way to end the year (before the partying, I mean) than a nice 10 miler with Jordana? Certainly allows one to over-indulge in the sangria later that night?
And, of course, what better way to begin the new year than an easy 5 miler with Jordana on New Year's Day? Now, before you think we're crazy to be running 5 miles on New Years Day morning, let me tell you that we saw at least a dozen or so other crazyy folks out there running too.
So how did 2010 measure up, running-wise? Total miles: 1041.72 -- third lowest in the 8 years I've been keeping my running log (missed 4th by 0.7 miles). Ran 153 days or 42% of the year (the lowest percentage so far). Also one of my lowest racing years -- only 4 races (two tri's, Army 10 miler, and Rehoboth marathon). But I did pass the 10,000 mile mark in total running miles since 2003 when I started the log (although I guesstimate that my total lifetime miles is closer to 30,000 miles. But who's counting).
Moving to 2011. What's in store for me this year? Well, for starters, smarter training. I never want to repeat the end of 2009/beginning of 2010 again. Never.
So far I have two races definitely on the calendar: Charlottesville Marathon on April 9 and the Eagleman 70.3 (half-ironman) triathlon on June 12. I'm planning on Marine Corps Marathon in October (trying to finally join the 5 timers club) but registration is several weeks away.
And taking a page from the what's old is now new book, I signed up for a spring marathon training program. Normally, Jordana would be doing the Boston Bound spring marathon training program, but she's now on the A-list in the running club, having been asked to be a pace coach in the spring half marathon training program. Since they do long runs on Sunday and track Wednesday nights and Boston Bound does their long runs on Saturday and track Tuesday nights, we can both train. I'm actually very excited about doing Boston Bound. I'm hoping a professional training program will be what it takes for me to finally shave off those remaining 90 seconds and run that elusive sub-3 hour marathon at Charlottesville.
So what are my running/training/racing resolutions for 2011?
(1) train smarter -- more miles, but at slower pace
(2) try not to run alone so much
(3) hydrate better during races -- slow down if need be, but drink two cups per water station
(4) work on lowering my T1 and T2 times -- I'm sure I can put on bike/running shoes faster
(5) cycle faster by cycling smarter -- never going to get an age group award in a tri if I don't improve the middle segment
(6) and finally, run with Jordana any chance I can get. Not to get all mushy on you, but one of the benefits of my getting injured was being forced to run at a slower pace (for me at least) which meant running with my wife. For any of you that remember my earliest notes, Jordana and I used to run together before we were married and right after when we lived in Van Ness. I think we fell in love with each other way back when, partly on those runs. I wrote back in March 2009 about that time: "Those were great days. Jordana and I ran a lot together when we were in DC. I miss that now, but with each of us training for marathons and with three small kids requiring one of us to remain at home while the other runs, we rarely run together anymore." Now, I get to run with her again, not every time, but enough. It's like falling in love with her all over again. And I love it.
Life is good, friends.
Let's start with the end. 2010 is over and done. Thank God!! That year started out pretty damn crappy -- not running, depressed, dual pelvic stress fractures. But it ended on a high note -- return to running, venturing into triathlon territory, kick ass Army 10 miler, easy 3:12 at Rehoboth. So I guess all's well that ends well, or at least all's well that ends.
The last week of 2010 was perfect. The family headed down south to Virginia Beach for the New Years. Of course, they got a foot of snow while Potomac, MD got zilch. So, Jordana and I packed up our cross-country skis and off we went. Wednesday Dec 29 we went to Seashore State Park (excuse me, First Landing State Park). Spent about an hour and half skiing along the Cape Henry Trail and the Bald Cypress Trail. Beautiful. The cypress swamps with the spanish moss hanging, snow covered, was truly a sight to see. Thursday, Dec 30, we went to Bayville Farms Park and went skiing on the frisbee golf course -- still snow covered. Had to duck the occasional frisbee -- yep, a hardy band of three college kids were playing with bright orange and yellow frisbees. Jordana and I spent about an hour there, then drove back to my folks, changed from ski boots to running shoes, and did a very slippery 5.3 miles to Witchduck Point and back. The weather was getting warmer with each passing hour and by Friday Dec 31, the sidewalks along Great Neck Road (where my sister lives) were pretty much clear. So what better way to end the year (before the partying, I mean) than a nice 10 miler with Jordana? Certainly allows one to over-indulge in the sangria later that night?
And, of course, what better way to begin the new year than an easy 5 miler with Jordana on New Year's Day? Now, before you think we're crazy to be running 5 miles on New Years Day morning, let me tell you that we saw at least a dozen or so other crazyy folks out there running too.
So how did 2010 measure up, running-wise? Total miles: 1041.72 -- third lowest in the 8 years I've been keeping my running log (missed 4th by 0.7 miles). Ran 153 days or 42% of the year (the lowest percentage so far). Also one of my lowest racing years -- only 4 races (two tri's, Army 10 miler, and Rehoboth marathon). But I did pass the 10,000 mile mark in total running miles since 2003 when I started the log (although I guesstimate that my total lifetime miles is closer to 30,000 miles. But who's counting).
Moving to 2011. What's in store for me this year? Well, for starters, smarter training. I never want to repeat the end of 2009/beginning of 2010 again. Never.
So far I have two races definitely on the calendar: Charlottesville Marathon on April 9 and the Eagleman 70.3 (half-ironman) triathlon on June 12. I'm planning on Marine Corps Marathon in October (trying to finally join the 5 timers club) but registration is several weeks away.
And taking a page from the what's old is now new book, I signed up for a spring marathon training program. Normally, Jordana would be doing the Boston Bound spring marathon training program, but she's now on the A-list in the running club, having been asked to be a pace coach in the spring half marathon training program. Since they do long runs on Sunday and track Wednesday nights and Boston Bound does their long runs on Saturday and track Tuesday nights, we can both train. I'm actually very excited about doing Boston Bound. I'm hoping a professional training program will be what it takes for me to finally shave off those remaining 90 seconds and run that elusive sub-3 hour marathon at Charlottesville.
So what are my running/training/racing resolutions for 2011?
(1) train smarter -- more miles, but at slower pace
(2) try not to run alone so much
(3) hydrate better during races -- slow down if need be, but drink two cups per water station
(4) work on lowering my T1 and T2 times -- I'm sure I can put on bike/running shoes faster
(5) cycle faster by cycling smarter -- never going to get an age group award in a tri if I don't improve the middle segment
(6) and finally, run with Jordana any chance I can get. Not to get all mushy on you, but one of the benefits of my getting injured was being forced to run at a slower pace (for me at least) which meant running with my wife. For any of you that remember my earliest notes, Jordana and I used to run together before we were married and right after when we lived in Van Ness. I think we fell in love with each other way back when, partly on those runs. I wrote back in March 2009 about that time: "Those were great days. Jordana and I ran a lot together when we were in DC. I miss that now, but with each of us training for marathons and with three small kids requiring one of us to remain at home while the other runs, we rarely run together anymore." Now, I get to run with her again, not every time, but enough. It's like falling in love with her all over again. And I love it.
Life is good, friends.
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