Three days out from the Charlottesville Marathon - my (hopeful) return to marathon racing (as you will recall, I did not "race" Rehoboth). Feeling pretty good. I had my last track workout last night -- 2 mile warm up, 3 miles at marathon pace (although I really ran it at lactate threshhold pace, but don't tell anyone), then 3 miles of cool down (running circles around a track can be very addictive!!)
Anyhow, I've been training with the Boston Bound Marathon Program (which could be also called the spring marathon training program) so we'll see if organized training, and training smarter than I have in the past, pays off. Of course, I could have picked an easier marathon to run. According to their website, the Charlottesville Marathon has 3400 feet of elevation change -- I think mostly in the first half. At least, I've gotten a fair bit of hill training -- Leland Hills, Beach Drive, Mormon Temple Hill, and of course the good ole Rockville Millenium Trail. And several weeks ago, our track workout consisted of 16 x 200m hill repeats at VO2max.
Meanwhile, I am feeling pretty confident about Saturday. Several weekends ago I raced the MCRRC Piece of Cake 10K (definitely not a piece of cake course -- very hilly). Anyhow, I ran a 17 second PR -- 38:42 (or a 6:14 pace). I was hoping to run a 6:10 pace (predicts a sub-3 hour marathon), but a 6:14 pace is close enough for government work, no? I was 12th overall and 3rd in my age group. So I was pretty pleased. And the PR I beat was from 4 years ago -- not too shabby for a 44 year old guy!
Meanwhile, I continue on track for running WAY more miles this year than I've ever done. My March stats: I ran 245.14 miles over 25 days (running 80.6% of the month). My year to date mileage is 647.64 miles. My average run length is 9.1 miles. And I've run 73 days (or 79% of the year).
On the multi-sport front, I don't have as much to report. I only swam 5 times for a total of 13,800 meters. And the bike? Haven't ridden it since Naylor's Beach last September. And if Jordana wasn't using it, my indoor trainer would probably have cobwebs by now. Oh well, Eagleman 70.3 is not until June 12. I figure after the Potomac River Marathon on May 1, I'll start bike training. In any event, if I can run a marathon, I should be able to bike 56 miles. Right?
So there you have it sports fans.
Oh yeah -- if you haven't done so already, please consider joining me in raising funds for cancer research by visiting my donation page at the American Cancer Society: http://main.acsevents.org/goto/gregoryashe
Wednesday, April 6, 2011
Monday, March 7, 2011
DetermiNation
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.
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.
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.
Thursday, December 23, 2010
Rehoboth Marathon Recap
That was the easiest marathon I've run so far!
But first, I have to say that when this year began, I wasn't sure I'd ever run another marathon. I won't bore you by repeating the recovery saga, but suffice to say I was unceratin when I'd run 26.2 again. By the fall, I was feeling pretty good and thought, hmmm, maybe.
As you may be aware, this year is the 2,500th anniversary of the Battle of Marathon -- fabled beginning of the marathon. Do you really think I could let this anniversary year pass without running a marathon? Now, my doctor back in March told me I could not race a marathon this year. Okay. I won't race. But what about just "running" a marathon? What about one in December? Hello Rehoboth Seashore Marathon.
I decided to enter this one on a whim. After she BQ'ed at her sixth Marine Corps, I convinced Jordana to sign up on a whim as well. We could have her folks watch the kids and we could make a weekend out of it (her folks have a place in Bethany Beach). It could be a nice romantic marathon-running weekend!
My main race was Army 10 miler, and up to that race date, I followed a 10 miler training schedule. With Army 10 Miler done, I switched into marathon training mode. But this time, a very conservative mode -- ramped up the miles to 16 then 18 then one 20 miler then tapering back down.
I had been doing speedwork on the Mall at lunch with friends -- mainly Yasso 800s (the Yasso 800s are a great marathon predictor -- you run 8 to 10 800s with 400 recovery, average the times, and the average time in minutes and seconds is a strong predictor of your marathon time in hours and minutes). My Yasso 800s predict that I have the ability to run sub-3. But I knew I did not have the mileage in me to carry that speed to marathon distance. At least not yet. I mean, criminy -- I had run only one 20 miler, and had yet to crack a 40 mile week.
So I decided to treat Rehoboth as a long run -- go out at my LSD pace (8:00 per mile) and see how I feel. At the halfway point, if I felt good, I figured I might increase the pace to 7:30s. Run negative splits. The 2011 Boston Marathon already closed out, and I'll be 45 at the 2012 Boston Marathon. Qualifying time for a 45 year old is 3:30. If I followed my plan, I would a 3:25 marathon, fast enough to BQ.
All that remained was whether I had the discipline to restrain myself from going all out. Not to keep you waiting, the answer was, mmmm, sort of.
With the grandparents watching the kids, Jordana and I packed our gear and headed to packet pick up in Rehoboth (easy 3 hour drive). Went back to her parents' condo in SeaColony for a nice pasta dinner for two, easy on the red wine. Then to bed. Race start was 7 am, and we wanted to arrive by 6 to get good parking and wait in the usual port-a-john lines.
Race Morning
Woke up 5am to a cold but not rainy day (earlier forecasts had predicted rain on Saturday but that got pushed back to Sunday). Temps were forecasted to remain in the 30s. I triple-shirted and double-gloved it -- I do not want to repeat my hypothermia experience from the 2007 Boston marathon.
We arrived in Rehoboth around 6:10. We parked right next to the finish line (near Rehoboth Running Company). What a great parking spot! The running store had set up a huge tent (with walls and heated) where we hung out a bit. There were ample port-a-johns with LITTLE TO NO WAIT! Incredible!
We walked to the start line (near the Rehoboth Bandstand). Kissed each other good bye and made off for our starting corrals -- her the 9 min per mile sign, me the 8 min per mile sign. Turned on my Garmin, established the signal, and waited for the 7 am start.
The Start
The race started and off we went. As I said earlier, my goal was to start out with 8 minute miles. I started running at what I thought was a nice steady pace. I ran for a few minutes then decided to check my Garmin to see what my pace was. CRAP! My stupid watch lost signal -- or rather never had a signal. All I had was a large bulky chronograph on my wrist. At least, I had the watch in my standard race mode (which means I turn auto-lap off and manually record the mile marks). So I would have to wait until the first mile mark to know whether I was running too fast, too slow, or just right.
Miles 1 - 5 (7:34, 7:20, 7:14, 7:16, 7:15)
The course started from the Rehoboth Bandstand and headed inland, past the Starbucks and then back towards the beach. Hit the 1 mile mark at 7:34. A bit faster than I'd planned, but not bad. So I kept at that pace. We turned north along a road the paralleled the beach. The benefit of a 7 am start became apparent because the sky was breathtaking as the sun rose over the Atlantic Ocean. Reds and oranges and yellows. The sea was aflame with the rising sun. But no time for that, I have 25 miles to go!! Hit the 2 mile mark at 7:20. Damn, I have to work on my pacing. I wanted to go slower not faster.
Just after mile 2, I did something I've never done in a marathon -- I made a new friend. Another runner sees my Garmin and asks what pace I'm running. I tell him about 7:20s and I'm hoping to run around a 3:20 or so. Me too, he says. And we fall into chatting. We ended up talking for the next 18 miles! Something about being engaged in conversation really helps even out the pace -- miles 3, 4 and 5 were about as flat as can be at 7:14, 7:16, and 7:15. By now the course had taken away from the beachfront community and back into greater metropolitan Rehoboth.
Miles 6 - 10 (7:05, 7:18, 7:19, 7:33, 7:08)
Just past mile 5 we turned on to the Junction & Breakers Trail that connects Rehoboth and Lewes. The trail is a wonderful packed dirt/gravel trail. We skirted agricultural fields, we crossed marshlands, we ran through new housing developments. Overhead, numerous V's of Canada geese passed us by honking noisily. Were they cheering us on? Let's pretend they were.
As the miles wore on, Dan (at this point we did not know each other's names) and I talked about running and compared training programs. Another runner joined us for a mile or so in conversation as we discussed the 50 State club (running a marathon in all 50 states). Both of them are attempting that -- Dan wanting to complete all 50 states by his 50th birthday (in 7 years). We joked that other than to cross off Delaware from the list, why else would you wake up at 7 am on a 30 degree day in Delaware.
To the Half (miles 11, 12 and 13 - 7:14, 7:16, 7:18)
Just past mile 11 we hit our first "hill" - the drawbridge over the Intercoastal Waterway in Lewes. We were greated by the loud honking of a fishing boat. The crew meant well, but the boat released (in addition to sound) a not-so-welcome blast of diesel smoke. It was pretty nasty. Anyhow, we headed into Lewes and turned north toward Cape Henlopen.
Hit the half-way mark just before entering Cape Henlopen state park. My 13.1 split was 1:35:39, I was averaging 7:19 miles.
To the 20 Mile Mark (7:21, 7:31, 7:09, 7:27, 7:29, 7:34, 7:35)
The course entered Cape Henlopen just past the halfway point. This is a wonderful park -- nicely paved trails running through a coastal forest. Very similar to Seashore State Park (for my Virginia Beach fans). Last Presidents Day Weekend, when the east coast was digging out of yet another blizzard, Jordana and I spent a romantic weekend in Bethany Beach. We brought our cross-country skis and skiied along the very paths we were running now. And yes, I talked about what a nice weekend that was while we ran.
Now it was during this portion of the marathon that the scars of last winter resurfaced. The orthopedist warned me that I would probably feel the scars from the combination stress fractures/torn rectus abdominus muscle for a long time. About the half-way point I started feeling "something" down in the pubic region. Was it the muscle scar? or did I have to pee? Eventually around mile 16 the "something" was too much. I sped ahead, found a tree, and for the second time did something I'd never done in a marathon. After that, the pubic region felt much better! I had to hoof it to catch up with Dan. "Thought I'd let you beat me?" I joked as I caught back up.
We also encountered the two other "hills" on the course -- two great sand dunes. On one, the remnants of a World War 2 coastal battery silently guarding the mouth of the Delaware Bay and the ports of Philadelphia and Wilmington from the German invasion that never came. On the other, a Coast Guard station providing navigation assistance to the maritime traffic. We called up to the radar operators in the tower, who waved back to us.
At a water station somewhere past mile 17, I joked "if we were Kenyans, we'd be done by now!" No one laughed.
We left Cape Henlopen and started the return trip back (the course was a modified out and back). We passed a closed-for-the-season Dairy Queen. I wish that was open, Dan quipped. Anything is better than chocolate GU.
Mile 20 was just past the Intercoastal Waterway drawbridge. Luckily, no diesel smoke awaited us.
"That was a nice 20 mile warm up," I said, "who's ready for a 10K?" Again, no one laughed.
The Last 10K (7:26, 7:08, 7:39, 7:39, 7:39, 7:15)
"You go on. I'll see you at the finish. By the way, my name's Dan." "See you at the finish. My name's Greg." And with that, I pulled on ahead. It really is true that a marathon is a 10K race with a 20 mile warmup.
Funny anecdote: as we were driving to Rehoboth the day before, my Mom calls. "I didn't know you were running a marathon," she says, "I thought you and Jordana were just running a 10K." "We are" I replied, "there's just a 20 mile warm up." You see, previously I had made the same joke to my Dad. He didn't get it either, and told my Mom we were just running a 10K. Oh well.
Back to the race. Around mile 21, I was passed by the first place female runner. I talked with her at the finish. As it turns out, she and her husband run in the same running club as Jordana and I (Montgomery County Road Runners) (her husband knew my wife from XMP -- Jordana knows everybody!!) (Indeed, after the finish, Jordana commented on how many MCRRC people she saw on the course -- both as runners and as spectators. I wish I were that popular).
I settled into a pace and hit a string of 7:39s. I felt remarkably not tired. The course wound its way back along the Junction and Breakers Trail. I wasn't really paying attention to my overall time until I hit the 25 mile mark. I realized that I was close to running sub 3:15 which was much faster than I had planned. A younger runner tried to pass me but with a mile to go, I kicked into 4th gear. Ran the last mile at 7:15 and the last 1/4 at a 7:10 pace.
Finish time: 3:13:08. As usual, I ran postive splits: my second half time was 1:37:30 (7:27 pace). My overall pace was 7:23. A Boston Qualifier. I finished 41st overall out of 619, 40th out of 407 males, and 7th out of 79 in my age group.
Dan finished in 3:19, also a BQ.
Post Race
I went into the nicely heated tent -- scarfed down a veggie burger. Walked about 100 yards to my car and put on a sweatshirt (it was in the mid 30s remember) and waited at the finish for Jordana. Before the race, she said she was also going to just jog it -- maybe finish around 4:15. Somehow, I knew she would not settle for a time over 4 hours. Sure enough, she came in at 3:58 looking wonderful! I gave her a sweaty finish line hug and we went back to the tent for more food. Another veggie burger, pancakes with blueberry syrup, micro-brewed amber lager, topped off with Starbucks!
So, as I said at the beginning, this was the easiest marathon I've ever run. I hit a 3:13 without really breaking much of a sweat and without every really feeling that tired or exhausted. I am very psyched that a sub-3 hour may actually be do able.
But more important than all of that, I felt a tremendous sense of thankfulness, of gratitude, of relief, of overwhelming joy. I could run marathons again. And I felt so happy that I could share that marathon with Jordana.
Life is good, friends.
But first, I have to say that when this year began, I wasn't sure I'd ever run another marathon. I won't bore you by repeating the recovery saga, but suffice to say I was unceratin when I'd run 26.2 again. By the fall, I was feeling pretty good and thought, hmmm, maybe.
As you may be aware, this year is the 2,500th anniversary of the Battle of Marathon -- fabled beginning of the marathon. Do you really think I could let this anniversary year pass without running a marathon? Now, my doctor back in March told me I could not race a marathon this year. Okay. I won't race. But what about just "running" a marathon? What about one in December? Hello Rehoboth Seashore Marathon.
I decided to enter this one on a whim. After she BQ'ed at her sixth Marine Corps, I convinced Jordana to sign up on a whim as well. We could have her folks watch the kids and we could make a weekend out of it (her folks have a place in Bethany Beach). It could be a nice romantic marathon-running weekend!
My main race was Army 10 miler, and up to that race date, I followed a 10 miler training schedule. With Army 10 Miler done, I switched into marathon training mode. But this time, a very conservative mode -- ramped up the miles to 16 then 18 then one 20 miler then tapering back down.
I had been doing speedwork on the Mall at lunch with friends -- mainly Yasso 800s (the Yasso 800s are a great marathon predictor -- you run 8 to 10 800s with 400 recovery, average the times, and the average time in minutes and seconds is a strong predictor of your marathon time in hours and minutes). My Yasso 800s predict that I have the ability to run sub-3. But I knew I did not have the mileage in me to carry that speed to marathon distance. At least not yet. I mean, criminy -- I had run only one 20 miler, and had yet to crack a 40 mile week.
So I decided to treat Rehoboth as a long run -- go out at my LSD pace (8:00 per mile) and see how I feel. At the halfway point, if I felt good, I figured I might increase the pace to 7:30s. Run negative splits. The 2011 Boston Marathon already closed out, and I'll be 45 at the 2012 Boston Marathon. Qualifying time for a 45 year old is 3:30. If I followed my plan, I would a 3:25 marathon, fast enough to BQ.
All that remained was whether I had the discipline to restrain myself from going all out. Not to keep you waiting, the answer was, mmmm, sort of.
With the grandparents watching the kids, Jordana and I packed our gear and headed to packet pick up in Rehoboth (easy 3 hour drive). Went back to her parents' condo in SeaColony for a nice pasta dinner for two, easy on the red wine. Then to bed. Race start was 7 am, and we wanted to arrive by 6 to get good parking and wait in the usual port-a-john lines.
Race Morning
Woke up 5am to a cold but not rainy day (earlier forecasts had predicted rain on Saturday but that got pushed back to Sunday). Temps were forecasted to remain in the 30s. I triple-shirted and double-gloved it -- I do not want to repeat my hypothermia experience from the 2007 Boston marathon.
We arrived in Rehoboth around 6:10. We parked right next to the finish line (near Rehoboth Running Company). What a great parking spot! The running store had set up a huge tent (with walls and heated) where we hung out a bit. There were ample port-a-johns with LITTLE TO NO WAIT! Incredible!
We walked to the start line (near the Rehoboth Bandstand). Kissed each other good bye and made off for our starting corrals -- her the 9 min per mile sign, me the 8 min per mile sign. Turned on my Garmin, established the signal, and waited for the 7 am start.
The Start
The race started and off we went. As I said earlier, my goal was to start out with 8 minute miles. I started running at what I thought was a nice steady pace. I ran for a few minutes then decided to check my Garmin to see what my pace was. CRAP! My stupid watch lost signal -- or rather never had a signal. All I had was a large bulky chronograph on my wrist. At least, I had the watch in my standard race mode (which means I turn auto-lap off and manually record the mile marks). So I would have to wait until the first mile mark to know whether I was running too fast, too slow, or just right.
Miles 1 - 5 (7:34, 7:20, 7:14, 7:16, 7:15)
The course started from the Rehoboth Bandstand and headed inland, past the Starbucks and then back towards the beach. Hit the 1 mile mark at 7:34. A bit faster than I'd planned, but not bad. So I kept at that pace. We turned north along a road the paralleled the beach. The benefit of a 7 am start became apparent because the sky was breathtaking as the sun rose over the Atlantic Ocean. Reds and oranges and yellows. The sea was aflame with the rising sun. But no time for that, I have 25 miles to go!! Hit the 2 mile mark at 7:20. Damn, I have to work on my pacing. I wanted to go slower not faster.
Just after mile 2, I did something I've never done in a marathon -- I made a new friend. Another runner sees my Garmin and asks what pace I'm running. I tell him about 7:20s and I'm hoping to run around a 3:20 or so. Me too, he says. And we fall into chatting. We ended up talking for the next 18 miles! Something about being engaged in conversation really helps even out the pace -- miles 3, 4 and 5 were about as flat as can be at 7:14, 7:16, and 7:15. By now the course had taken away from the beachfront community and back into greater metropolitan Rehoboth.
Miles 6 - 10 (7:05, 7:18, 7:19, 7:33, 7:08)
Just past mile 5 we turned on to the Junction & Breakers Trail that connects Rehoboth and Lewes. The trail is a wonderful packed dirt/gravel trail. We skirted agricultural fields, we crossed marshlands, we ran through new housing developments. Overhead, numerous V's of Canada geese passed us by honking noisily. Were they cheering us on? Let's pretend they were.
As the miles wore on, Dan (at this point we did not know each other's names) and I talked about running and compared training programs. Another runner joined us for a mile or so in conversation as we discussed the 50 State club (running a marathon in all 50 states). Both of them are attempting that -- Dan wanting to complete all 50 states by his 50th birthday (in 7 years). We joked that other than to cross off Delaware from the list, why else would you wake up at 7 am on a 30 degree day in Delaware.
To the Half (miles 11, 12 and 13 - 7:14, 7:16, 7:18)
Just past mile 11 we hit our first "hill" - the drawbridge over the Intercoastal Waterway in Lewes. We were greated by the loud honking of a fishing boat. The crew meant well, but the boat released (in addition to sound) a not-so-welcome blast of diesel smoke. It was pretty nasty. Anyhow, we headed into Lewes and turned north toward Cape Henlopen.
Hit the half-way mark just before entering Cape Henlopen state park. My 13.1 split was 1:35:39, I was averaging 7:19 miles.
To the 20 Mile Mark (7:21, 7:31, 7:09, 7:27, 7:29, 7:34, 7:35)
The course entered Cape Henlopen just past the halfway point. This is a wonderful park -- nicely paved trails running through a coastal forest. Very similar to Seashore State Park (for my Virginia Beach fans). Last Presidents Day Weekend, when the east coast was digging out of yet another blizzard, Jordana and I spent a romantic weekend in Bethany Beach. We brought our cross-country skis and skiied along the very paths we were running now. And yes, I talked about what a nice weekend that was while we ran.
Now it was during this portion of the marathon that the scars of last winter resurfaced. The orthopedist warned me that I would probably feel the scars from the combination stress fractures/torn rectus abdominus muscle for a long time. About the half-way point I started feeling "something" down in the pubic region. Was it the muscle scar? or did I have to pee? Eventually around mile 16 the "something" was too much. I sped ahead, found a tree, and for the second time did something I'd never done in a marathon. After that, the pubic region felt much better! I had to hoof it to catch up with Dan. "Thought I'd let you beat me?" I joked as I caught back up.
We also encountered the two other "hills" on the course -- two great sand dunes. On one, the remnants of a World War 2 coastal battery silently guarding the mouth of the Delaware Bay and the ports of Philadelphia and Wilmington from the German invasion that never came. On the other, a Coast Guard station providing navigation assistance to the maritime traffic. We called up to the radar operators in the tower, who waved back to us.
At a water station somewhere past mile 17, I joked "if we were Kenyans, we'd be done by now!" No one laughed.
We left Cape Henlopen and started the return trip back (the course was a modified out and back). We passed a closed-for-the-season Dairy Queen. I wish that was open, Dan quipped. Anything is better than chocolate GU.
Mile 20 was just past the Intercoastal Waterway drawbridge. Luckily, no diesel smoke awaited us.
"That was a nice 20 mile warm up," I said, "who's ready for a 10K?" Again, no one laughed.
The Last 10K (7:26, 7:08, 7:39, 7:39, 7:39, 7:15)
"You go on. I'll see you at the finish. By the way, my name's Dan." "See you at the finish. My name's Greg." And with that, I pulled on ahead. It really is true that a marathon is a 10K race with a 20 mile warmup.
Funny anecdote: as we were driving to Rehoboth the day before, my Mom calls. "I didn't know you were running a marathon," she says, "I thought you and Jordana were just running a 10K." "We are" I replied, "there's just a 20 mile warm up." You see, previously I had made the same joke to my Dad. He didn't get it either, and told my Mom we were just running a 10K. Oh well.
Back to the race. Around mile 21, I was passed by the first place female runner. I talked with her at the finish. As it turns out, she and her husband run in the same running club as Jordana and I (Montgomery County Road Runners) (her husband knew my wife from XMP -- Jordana knows everybody!!) (Indeed, after the finish, Jordana commented on how many MCRRC people she saw on the course -- both as runners and as spectators. I wish I were that popular).
I settled into a pace and hit a string of 7:39s. I felt remarkably not tired. The course wound its way back along the Junction and Breakers Trail. I wasn't really paying attention to my overall time until I hit the 25 mile mark. I realized that I was close to running sub 3:15 which was much faster than I had planned. A younger runner tried to pass me but with a mile to go, I kicked into 4th gear. Ran the last mile at 7:15 and the last 1/4 at a 7:10 pace.
Finish time: 3:13:08. As usual, I ran postive splits: my second half time was 1:37:30 (7:27 pace). My overall pace was 7:23. A Boston Qualifier. I finished 41st overall out of 619, 40th out of 407 males, and 7th out of 79 in my age group.
Dan finished in 3:19, also a BQ.
Post Race
I went into the nicely heated tent -- scarfed down a veggie burger. Walked about 100 yards to my car and put on a sweatshirt (it was in the mid 30s remember) and waited at the finish for Jordana. Before the race, she said she was also going to just jog it -- maybe finish around 4:15. Somehow, I knew she would not settle for a time over 4 hours. Sure enough, she came in at 3:58 looking wonderful! I gave her a sweaty finish line hug and we went back to the tent for more food. Another veggie burger, pancakes with blueberry syrup, micro-brewed amber lager, topped off with Starbucks!
So, as I said at the beginning, this was the easiest marathon I've ever run. I hit a 3:13 without really breaking much of a sweat and without every really feeling that tired or exhausted. I am very psyched that a sub-3 hour may actually be do able.
But more important than all of that, I felt a tremendous sense of thankfulness, of gratitude, of relief, of overwhelming joy. I could run marathons again. And I felt so happy that I could share that marathon with Jordana.
Life is good, friends.
Friday, December 3, 2010
Pictures
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| My wife at Annapolis 10 miler -- Being strong is sexy |
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| Me at Naylors Beach Olympic Tri - self confidence is sexy |
Old Friends
Yesterday, I ran the bridges course (my 7 1/2 mile course that goes from my office, down the Mall, past the Lincoln Memorial, across the Memorial Bridge into Virginia, south along the Mt. Vernon bike path along the Potomac, back to DC across the 14th Street bridge, and back to the office). This was the last of my regular running routes that I finally ran since returning to running from my injury (the others being the Millenium Trail near home and the memorials 6 1/2 miler at work). Not sure why it took me so long to run this one again.
As I ran the course for the first time in well over a year, everything about the route seemed familiar. I thought to myself, and hopefully this isn't too goofy, it's like seeing an old friend again. I've run these routes so many times, I could probably do them with my eyes closed. There is a comfortableness, a familiarity. A sense that I can just relax on these runs and let my thoughts wander. No need to concentrate on where I am, how to get back to the start, what the road conditions might be like, etc. that you might experience on a new running route.
It's like being with old friends -- you can just be yourself. You don't need to put on airs, or engage in the awkward just-met-someone small talk. It's comfortable, familiar, and relaxing.
I think I may do that route again today.
As I ran the course for the first time in well over a year, everything about the route seemed familiar. I thought to myself, and hopefully this isn't too goofy, it's like seeing an old friend again. I've run these routes so many times, I could probably do them with my eyes closed. There is a comfortableness, a familiarity. A sense that I can just relax on these runs and let my thoughts wander. No need to concentrate on where I am, how to get back to the start, what the road conditions might be like, etc. that you might experience on a new running route.
It's like being with old friends -- you can just be yourself. You don't need to put on airs, or engage in the awkward just-met-someone small talk. It's comfortable, familiar, and relaxing.
I think I may do that route again today.
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