Spring 2025 Races

While I obsess over Hyrox training, I manage to do several events this spring: 

HUA HIN 10.5k RUN 

Another lovely sightseeing run that turns into interesting competitive challenge.  

I start out conservatively then settle into a pack on a long out and back stretch. 

You can see from my splits and map how I enjoyed long stretch on hard packed sandy beach around the 9th kilometer.  At this point I was confident I had age group victory wrapped up.

But then I spotted an old guy gaining on me (he turned out to be 59). I accelerate through the streets on the final stretch to hold onto my lead among over 50s, and finish 6th overall out of some 900 runners 

Spartan Super 

I regretted signing up for the Spartan obstacle race - paying $135,  then having most of my teammates decide not to join, then enduring the long train/bus journey, followed by long registration lines, the whole time dreading thought of  screwing up various obstacles I have no real opportunity to practice, having to do penalty burpees, and listening to my gerontologist warning me again about risk of traumatic  injury falling off obstacle.  

I decide this will be my last Spartan race. 

But it goes well.  I finally succeed on the dreaded Twister obstacle (which is thankfully the first obstacle) insert pix

The monkey bars and rings at end seem easy. 

I feel strong on the sandbag and barrel carries. 

I do struggle on Olympus and Stairway to Sparta, but only fail the spear throw

My net time is 1:35 – so most likely I would have finished a close 4th (out of 30 total) in my age group and suffered agony of being just off the podium, so I guess maybe it is better that I did the afternoon wave. 

Hyrox Training

My endurance sports training this year is totally centered around training for a Hyrox race on August 9th. 

 Hyrox is a relatively new event which combines 1-kilometer running segments with eight different functional workout stations.   

I obsess over Hyrox training and am relatively less consumed with triathlon, Spartan, and various run events. 

As passionate as I may be about the training, the training regiment itself has been chaotic and ad hoc.   Hyrox training lacks the simplicity of, say, marathon training (essentially add steadily more miles to Sunday long runs).  

Though it is much easier to do Hyrox event specific training than Spartan, it is challenging to specifically train for all EIGHT stations.

I have been trying to do two full gym sessions per week plus make effort to add certain exercises during runs.  I have cobbled together various venues in effort to cover the different stations as best I can -- 

1.    Club360 – Only chance to do sled push, sled pull, ski-erg (and utilize whole array of different weights). 50-minute coached session for 3,500 yen.  Have managed to make it to four sessions

2.    Tokyo Public Gym – Rowing machine, plus dumb-bells for use on farmers carry and lunges

3.    Apartment – I purchased a 5 kilogram medicine ball which I use at home for wall-ball training on bedroom wall and weighted lunges across living room.

4.    Park – Trying to do burpee broad jumps

I have limited expectations for how well I will place at Hyrox.  I am not particularly competitive at many of the stations - it has been taking me 8 or more minutes to complete burpee broad jump, lunges, or wall-balls - well over the 5-minute standard for the average Hyrox male finisher. 

 It is hard to gauge much improvement over the last couple months, but hopefully I am building a base of fitness in these exercises.  And improving my overall health. 

Togane Half Marathon 2025

 

I return to Togane Half Marathon to improve on time from last year and try to win big prizes again.  

 

I succeed on the latter- capturing first place, but am unable to improve on last year's  time.  In fact I am over a minute slower, clocking 1:28.

 In my Togane post last year I made snide, critical comments about my teammates using the wind as an excuse for slower performance.  This year I am totally keen to blame the wind. 

I have read that for run performance, the negative impact of a headwind is 2x the benefit one receives from a tailwind.  I am sure most runners would feel that the negative ratio is far higher.  I felt limited benefit from the tailwind during the first half of race, sitting comfortably in the large 4-minute per kilometer pack, trying to resist speeding up beyond my goal pace. 

 

I was feeling confident about staying with pack and on pace as we approached 11k.  Then we turned back toward start and I was shocked by strength of wind.  And unfortunately the large pack had spread out by this point, just when I needed it.   

We faced a constant, stiff headwind through 17k, which I mostly struggled against, until I caught up with a petite girl who ultimately was 3rd place female. 

At least I am smiling at the end this year's Togane event.  Happy to win my age group.

I had thoughts of doing another half-marathon this year and trying again to clock the time I think I am capable of based on my training.  But my knee ached so much after event. 

US X-C Championship at Chambers Bay

 

After years of whining about my struggles with cross country races (versus road/track races)  see here and here - I gain some redemption this month at the national championship in Chambers Bay near Seattle. 

Club Northwest is hosting the big national championship and the Club's focus on the race, along with the timing of the event right before Christmas (enabling family visit) compels me to sign up.  Remarkably, I am eligible for the championship event even though I missed all the local and regional qualifying (and Club even pays my entry fee)  

I am seeded at the very back of the field and so I am not burdened by any expectations or pressure to perform well and score for the team.  Nonetheless I am absolutely dreading the thought of winter cross country running.  The weather service issues severe weather alerts the morning of the event. When we arrive wind and rain are screaming in off the Puget Sound at the gorgeous Chambers Creek Regional Park.

 

 

So just getting out of the car and preparing for the event evokes strong memory of my experience at many triathlons - the most stressful part of event is the pre-race logistics with its decisions and shock of cold water.  Once the gun goes off it gets simpler - just run. 

I have one plan.   Start slowly.   I am seeded at the very back which helps.  You can actually see my foot (black shoe and compression sock) at very back of pack in the photo below:

Right after we start the sun bursts out and I am struck by the sublime beauty of the setting and the sheer spectacle and aura of being in the national championship here -- surrounded by this group of very old men splashing through puddles like school children 

You can see my splits from Strava below - I do my best to draft behind other team's runners on the windy sections and then pass as many competitors as possible - working my way up from very back of field to top third.  

 

 

I help my team with my much lower finishing place than 4th teammate (top three of five runners score in master's cross country).  

 

While I am totally satisfied with my effort on the day, I am not accustomed to having so many other elderly runners ahead of me.  How would I do against this same field on a flat, fast, paved course?  I tried not to talk about this and obsess about this.  All I can say is the field would likely be much more compressed.  Maybe I would place higher, but this day is about cross country running. 

Toda 10k 2024 - Joy of running above "threshold"

 I probably should save energy for the following week's dreaded cross country race in the Seattle area. 

 
And I don't feel in PB shape.  And I am lazy.  And prefer not to be uncomfortable. 

So I decide to try and run this year's Toda 10k at my recent "threshhold workout" pace (3:55 to 4:00 per kilometer). 

I have struggled with pacing before, but Toda goes perfectly.  

The first 3 kilometers I am right on - just above 4 minutes.  Then at 4k I tuck in behind another old guy and stay at around 3:56 until my final surge. 

To test that I am actually at tempo pace, I do "talk test" at around 8k.   Idea being that if you are in zone 3 above threshold you can still talk, but in shorter, less complete sentences.  I comment on the lovely weather and the wind being less strong than last year's event,  I even switch into simple Japanese (which I don't even hardly use any time, let alone in middle of race).  The guy just grunted in reply.   

Remarkably my finishing time of 39:19 is faster than last year's painful, all-out effort.   I even move up to 5th on the all-time Toda 10k age-group list, and take 2nd in age group.  

As I lamented in my recent post about 5k time trials,  I have been fall off a CLIFF when I try to sustain pace much below 3:50.   It is interesting to see just how comfortable it was to sustain 3:55+ pace for 10k. 

Lake Whatcom Triathlon - July 2024

I compete in one triathlon again this year.  This is fifth year - (see 2018, 2019, 2022, and 2023) - of my ongoing effort to sign up for one annual summer triathlon to incentivize myself to do some swimming, and feel that I am able to identify as a "triathlete"   

This year my bike training is essentially zero given my recent Spartan Race, my May 5k race, the Thailand trip road runs and general lack of desire to sign up for Zwift indoor cycling or fix my triathlon bike.   So I am totally delighted to finish in 2:57, bettering my time from 2 years ago by 3 minutes.   

My swim felt smooth and strong.   I was actually not in last place at the first buoy like last time.   My bike effort was acceptable -- I try not to worry about what other people think of my humble bike equipment.  This year, the racks seemed to be filled with state of the art, $10,000+ bikes and my 20-year old bike that only emerges from the garage once a year looks particularly noncompetitive.   

I fade quite a bit toward end of the 40k course and clock 1:31:19.   

I have a surprising amount of energy when we start running and manage 47:21, on the hilly course good for 13th run leg overall.     

Maybe the highlight was my transitions.  In recent years I haven't thought much at all about transitions given my slower overall times.  This year a teammate comments on how difficult it is to make up time on the run compared to striving for faster times in T1 and T2.   So I practice each step the day before and am 2 minutes faster than last time and fastest in age group - even with lace-up running shoes and trekking cycle shoes.    

Swim - 34:01 - 107th

Bike - 1:31:19 - 94th 

Run -  47:31 - 13th 

I even manage 3rd in age group ->

LG Championship 10k

We schedule two races on consecutive weekends in Thailand as excuse for budget holiday.  The 2nd race turns out to be much bigger than the small neighborhood park run we anticipated.  4,000 runners materialize at 4am for a 10k and 5k race around the historic center of Bangkok. 

Fortunately we are staying right across the street at this amusingly antiquated hotel

Unfortunately the huge race means that my late entry and seeding in the B block puts me behind 1,300 runners in a narrow starting chute -- a disadvantage I only realize 10 minutes before the race starts.  I exercise my “white privilege” (really “old, foreigner who recently clocked a 38 10k privilege”), and I cut under a barrier to move at least up into the middle of the A block runners. 

 

Still it takes me a full 23 seconds to shuffle forward to the starting line chip mat, and 4:48 to first 1k mark.  

This slow start actually seems to work out well though. I feel so much better than the previous week at Laguna as I move past other runners along the dark streets, even enjoying the spectacular Grand Palace as we pass by.  Maybe I am enjoying the sights too much?  I have a fair bit of kick at the end, enough to pass one ancient guy, but not enough to pass a grey-haired geezer 9 seconds ahead of me. 

 

15 minutes later the results are posted showing me as the winner ->

Technically the gun time should determine the winner right?  Races should strive to be direct, real-time battle between competitors – it is just more fun that way, any child knows this.  And, scrutinizing the chip vs. gun results, I have to acknowledge that the 3^rd place finisher (lacking foreigner privilege) had to fight his way past many more runners during the early part of the race. .   

 

But I have no qualms accepting the first place trophy and the small cash prize money.  Hey, I am not as acclimated to the 33-degree conditions as these guys who have been training in record 40-plus degree conditions in Southeast Asia this past spring, right? 

 

The other old age group winners are so friendly and keen to chat and to celebrate.  Especially the guy you see dressed up as Puma

 

I finish 128th out of 3,735 participants. 

 

Laguna Phuket 10k

 

I return to Laguna Phuket, site of triathlon triumph and misadventure numerous years ago.  

It is distressing to see that the roads around the sprawling resort, which were quiet and bike-able 10 years ago are now clogged with cars.  Phuket is, of course, ground zero for the explosion of global tourism - what is surprising on this trip is the number of Russian speaking visitors.  I seem to be the only non-Russian at the SkyPark condominium.   The rooftop pool and terrace is packed with young Russian speaking families with the father constantly hunched over a laptop computer.   I am very curious to learn the background story of these families, but it seems terribly inappropriate and intrusive to approach them.

The field for the 10k event is more internationally diverse, with a majority local Thai runners. 

A gauge at the starting line read 29 degrees.  It seems hotter. And the sun has not even risen.  

I run first kilometer in 4:08, which is slower than my tempo / threshold training pace. Even this feels too fast for me.  According to my heart rate I am already starting to struggle. 

 

I remind myself that finishing time is not important – my goal is to win my age group.  At this point there appears to be no aged runners ahead of me and I deliberately slow down.  But then at around 1.5k a terrible thing happens -- a tall, Swedish, 60-year old guy lopes by me.  

I speed up and struggle to tuck in behind him, and maintain contact.  From 3k my pace is slowing down – but fortunately my rival, the Swedish guy, is fading even more.  I move past him and other runners, even as my pace fades disastrously as the sun rises above horizon on the resort landscape.

At around 9k my stomach cramps up sharply and I slow to a jog.    Fortunately the race is almost over, and I manage to struggle to finish line.  Unlike the Laguna Triathlon in 2013 I don't throw up on the medical tent.  

In fact I feel OK, at least after confirming that I managed to hold on and capture first place in age group (out of 56 participants), and finish 25th of 854 overall.

My time of 44 minutes seems quite slow for the effort, even taking into account the heat.  But you can see I am all smiles on the podium - in contrast to the Swedish guy who faded to a time of 48 minutes ->      

Spartan Obstacle Race 2024

After reading Outlive, the best selling book about living longer and healthier, I am an even stronger proponent of obstacle course racing.   The Outlive author is a big fan of strength exercise (particularly carrying heavy objects and improving grip strength). along with maximizing VO2 max, maintaining balance, and adequate zone 2 training.  Obstacle races seem like the perfect target for training that would incorporate all of these objectives. 

My gerontologist is more of a marathon runner and seems concerned about the accident risks of a Spartan Race - when I suggest that more elderly people should sign up for Spartan events as a big motivator for maintaining an optimal exercise regime, reply is  - "the Spartan race sounds like a recipe for injury"

And in fact I am a little beat up from last weekend's Spartan race.  But it is my chronic running pains that I mostly feel after the event in an unhealthy way.  My arms and core feel the good kind of muscle soreness you expect after a hard effort on obstacles I don't have opportunity to practice on. 

The caliber of field seems to have improved since my last event.  Even the ancient, wizened group you see in this picture of my age-group wave looks pretty intense.

I improve my time to 1 hour 33 minutes on the 12.6 kilometer course with 25 obstacles.  This time works out to about a minute improvement versus same course back in 2019 when I was younger...  

5k - Hopelessly lost death spiral

The 5k track run has been consistent gauge of fitness for me.  Having not clocked a satisfying 5k effort since December 2020, and feeling my recent intervals workouts would project a good time, I sign up for the May 19 MxK event with its paced waves.

The last couple years, I have become obsessed with my struggle with the 5k pace groups instituted at our monthly time trials — I repeatedly try to stay with aspirational pace group and then, when I (almost inevitably) lose contact with the group, I go into a "death spiral" 

For the event on May 19 I vow to:

1) do proper rest/warm-up going into effort
2) select proper pace group 

3) stay focused on my own race (not pace group)

I fail miserably on all three fronts — 

1. I get hopelessly lost on my warmup run to the venue and end up doing 8k of warmup - It was bad enough that I was so confident about knowing route and made a wrong turn, but then I double down and foolishly press on, ending up farther away than when I started. 
2. Running in the proper pace group is no longer available due to my late arrival.  I  join the 18;20 pace group at the back of the subsequent faster wave, instead of the 18:45 pace group in middle of the earlier wave I had signed up for.  
3. Upon losing contact with the 18:20 pace group and teammate Hannah at the 2k mark I go into a death spiral.  I really try to maintain a positive mindset, but all alone now I fall farther and farther behind entire field and grow more discouraged and distracted*

I do manage to kick over the last 200 meters and break 19 minutes.  

* Insults to injury piles up - with 800 meters to go officials wave me out of inside lane to allow faster runners to lap me on inside.   If I was in the proper wave I would protest since this is a time trial, I would have been running the right pace for that wave, and isn't the general rule for track running to always hug the inside rail when being passed?  However since I am in wrong wave I feel unworthy and feel compelled to move outside.  Running in second lane doesn't necessarily add too much distance, but it does take me further out race mindset as I look over my shoulder...)  

Togane half-marathon 2024

I run 1:26:52 at Togane half-marathon in March.  

I improve on time at the ChiangMai Half.  But at Togane I go out fast and steadily fade - so a less satisfying experience.  My teammates talk of nothing but the wind after the race, which I try to avoid worrying about, preferring to assume that things will largely net out.  Though in this case a strong tailwind at the very start and headwind at finish really amplify the sense of poor pacing and my lack of endurance. 

I suppose other old, age-group runners would prepare with more long runs and some of these longer than 17k?   But I have no future half-marathons on horizon, and am happy to have survived the Togane race with minimal injury impact.

It is nice day out - am glad to have this opportunity to test myself in a half-marathon -- and at least the first half of run was genuinely enjoyable in the moment. 

And best of all --  I win JPY 30,000 (US$200) of cash cards -  

Kanagawa 10k – Among best run races in my life

  

So I had finally reached acceptance with the reality of aging and that I am not as fast as 5 years ago.  See post from Toda run in November where under ideal conditions I manage 39:30.  

After blowing up on numerous 5k time trials and ParkRun trying to break 19 minutes, I had reconciled myself to running team 5k time trials with the 20-minute pace group.

 Thus I had limited expectations at the February 4^th Kanagawa 10k when the race starts.  Freezing rain and struggle to even tie my shoes at the starting line further diminish my optimism.

Moreover my initial split – 4 minutes at 1k, 8 minutes at 2k cause me to despair about embarrassing myself.   So I tell myself – “you are out here anyway, let's try to make this a decent tempo workout”.  

At his point I focus on just maintaining decent form.  And somehow run a 3:50.  And then another 3:50* 

The event is an out-and back on an elevated highway and I only feel stronger on return half speeding up to 3:45 on what would normally be toughest and slowest part of race.  I hit 9k in just over 34:30.  

Strangely I tie up on some twists at end and instead of my usual final kick, my last kilometer is back to 4 minutes.   I am momentarily disappointed with final split, but then the realization of running 38:35 at my age sinks in.   In almost all my races over the years I have felt a bit dissatisfied with time -- but not on this day.  

I even improve on my recent 5k marks -shattering 19 minutes during the middle portion of 10k.  

  

There are 320 guys in my age group.  

I win 

I win by over a minute*

 

I look up my age adjusted time as I am waiting at award ceremony.  It is fast - too generous of adjustment to even mention to others -- or here. 

*All splits are slightly rounded - GPS not working under highway overpass and gloves too wet to hit split button on watch 

* No more "humble bragging"  I will just blatantly boast