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 

Chiang Mai Half-Marathon 2023

My run comeback continues - I actually complete a half marathon event, my longest run race in some 9 years.

Nine years ago I was disappointed to run a time a bit over 1:20.  This year I am content with a time a bit over 1:30.

I am happy in large part because I win my age group, and win it by retaking the lead around 19k and gutting out the final stretch.  

As you can see I am delighted with another elephant trophy.  

There are 64 runners in the over-60 age division, so more elderly runners than in past events, (though 3rd place is a distant 1:45, so still less depth vs other age groups). 

Overall I finish 23rd of 1,200 runners. 

The annual race event is always an excuse for traveling, which this year meant finding splendid running and cycling and biathlon training opportunities in ChiangRai:

including vast Singha Park, a converted barley-producing plantation --

target practice --

and running at 
old ChiangRai airport runway where throngs of local families gather to exercise at sunset -- 

The ChiangMai Half Marathon caps a positive comeback year for me in 2023.  Back in January/February injuries prevented me from running at all and had me wondering again (like in 1983, etc) about having any future in the sport.  In the spring I was grateful to be running again, and then by summer to be feeling stronger and enjoying interval sessions with teammates.  At this point my thoughts turned to taking advantage of moving up in age group and frustration with lack of opportunity and race success.  My 3 events at end of year (X-C, Toda, and ChiangMai) are particularly satisfying in this year-long context. 

Toda 10k 2023

 

As you can see from the picture, I am delighted with age group medal from last week's Toda 10k event.  

<-  My pacing is rather abysmal.

You would think after all these years I could set and maintain an appropriate pace.   Especially given how much I kept staring at my watch throughout the 10k.  

I was hopeful about maintaining a sub-4:00 pace right up until a U-turn at 6.6k where we hit some headwind and I started slowing down.   Perhaps I am still deluded about how fast I can run.

Fortunately I came back with a ridiculously fast finishing kick.  

I ran well over 2 minutes faster in this same event five years ago and back then I was disappointed with my time.  This year I am content with my time.  

Really I am content and relieved to finally avail myself of moving up to new age group.  And thrilled to make the all-time top-10 list for my age group at this event, joining Bob the legendary founder of our running club. 

And grateful to be racing again after struggle with injuries, with fatigue and dealing with pandemic cancellations.

Park Run - November 21

I am awake and jet-legged at 5:30am so might as well get up and do the Parkrun with my teammates right?   The wickedly cold wind at the starting area makes this seem like a poor idea, I feel miserable and I struggle to a 4:12 first kilometer.  

Then I get into a decent rhythm and actually start enjoying the experience in the moment.  When was the last time I could say that about a running race or hard training session?   For too long now running is something I enjoy having done not doing.  

It is great to be mixing it up again after so long away from competition.  Including Parkrun I will be racing on three consecutive weekends. 

I run 20:20 for 5 kilometers.  

Pacific NW Cross Country Championship 2023

 It had been seven years since I struggled with a cross country competition, and it is still a painful memory.   

But I am determined to make at least some small contribution on the CNW team and that means dealing with the fast starts and challenging terrain of cross country --- cross country being the raison d'etre of this team and the passion of the cohort of national champion guys around my age.  

I am happy to see that the 8 kilometer Lincoln Park course is not as difficult as the Lower Woodland course in terms of soft grass, side hill running, and tight turns.

There are 40 runners in the over-40 field, and when we burst out along the long, slightly-downhill 500 meter opening straightaway, I am right in the middle of the group.  This changes when we turn onto a winding trail and I drop to maybe 30th place clocking 3:45 for a fast first kilometer.  I grind out the remaining 7 kilometers and finish in 32:59 - somehow managing to overtake several other guys to finish 25th in the field. 

I am 4th among the small group of 60-69 year old runners.  This strikes me as another case of "survivor bias" in my age cohort.  The handful of aging runners who have overcome overuse injuries and make it to the starting line are only the fastest, hardiest athletes with commitment to the sport - an age group world record holder, two high school track coaches, and a former cycling champion.  In this race I am simply pleased to be among the survivors. 

My splits are abysmal and of course my teammates only vaguely remember me, but I feel like a contributing teammate again after so long.  

Whidbey Island Triathlon 2024

 I compete in one triathlon again this year - a convenient sprint event on Whidbey Island:

Swim - I diligently trained daily for several months in the tiny 20-meter pool in my apartment and this seems to pay off.  

Unlike last year I am not in last place during swim leg and felt strong.  Though it may not look this way in this picture of me struggling to emerge from the lake ----->  

Bike - On the other hand I did not train much at all for bike, basically a couple Zwift indoor training workouts, daily slow rides on shopping bike, and one quick test of the bike right before the triathlon.  Interesting challenge to suddenly be back in competitive mindset on hilly course after so long. 

Run - Running hard is more familiar - but of course my legs were trashed from bike and the 7k course did not give me much opportunity to overtake people.

But I do manage to make the podium - helped by fact that there are only three finishers in my advanced age group.  It seems a case of "survivor bias" - the only other 2 guys who complete the triathlon in my over-60 division are established, elite cyclists.  So it feels like an elementary school where "everyone is above average" and all the participants in races are handed medals in order to raise self-esteem. 

Swim - 16:02    53rd

Bike - 1:13:33   46th

Run - 25:48      8th    

Overall - 2:02:05    33rd of 116

I suppose finishing 33rd out of 116 total participants should bolster my self esteem and allow me to feel above average.  

Murph Test 2023

 

Four years later I return to the Murph Test challenge last Friday. 

I am pleased and surprised to break 40 minutes again -- hitting 39:56.  

My mile times were surprisingly solid - 6:05 and 6:21. 

And as expected I was strong on the chin-ups -- I was able to maintain blocks of 10 chin-ups at a time.  Push-ups were harder.  And my squats were pathetic, my teammates kept saying "no-count" because I was not bending my knees enough. 

Chiangmai 2022

Of course I used ChatGPT to generate my most recent race report (see below).    

I mean aren't all race reports pretty much the same boilerplate formula?   And despite my reputation as a Luddite, I am always curious about new technology.  

So while the artificial intelligence failed to capture the story I would hope to tell and tiresome phrases like "it was a bit daunting to lace up my shoes" make me cringe, it would appear that it will be futile to resist the robots..   

So here is my Chiangmai race report as told by ChatGPT  -- 

Last month, I had the pleasure of participating in the ChiangMai mini-marathon, an annual tradition that I was excited to return to after over a year away from running competitions. I have to admit, it was a bit daunting to lace up my shoes and hit the starting line again, but the joy of competing and the excitement of being back in the race scene quickly overcame any nerves.

As for my performance, I am quite pleased with it, at least as long as I don't pay too much attention to my time. My pace was slightly over 4 minutes per kilometer, which isn't my personal best, but I was passing other runners throughout the 10.5k course, which was a nice boost to my confidence.

But the real highlight of the day was my placement in my age group. I was thrilled to be on the podium and even more thrilled to win an excellent stuffed elephant as a prize. It was such a fun and rewarding experience to be back in the race scene and I'm already looking forward to next year's ChiangMai mini-marathon.

2022 Lake Whatcom Triathlon

I really hoped to complete a triathlon this year in order to: 1) feel like legitimate triathlete and 2) make all my Zwift rides and spa swims seem meaningful.

Months ago I signed up for Lake Whatcom. I waivered endlessly on whether to actually do the event, then 48 hours before race time I decide my body can withstand a slow, Olympic distance effort. 

I like Lake Whatcom for its laid back vibe, convenience, camaraderie and scenery. 

I cobble together a sorry assortment of gear that I had left in Seattle - bike trekking shoes, Brooks Revel training flats, an old road bike purchased in the early 1990.. plus some lemon-flavored cookies and a flowery beige bath towel, 

As I setup before the race  the guy racking his bike on one side of me told me it was his first triathlete and that I looked like a veteran  “Really?  Do I just look old? I'm setting up my trekking gear and cookies on a bath towel?"  On the other side of me is a relay team made up of 50+ females who seem even less serious and competitive than me -- I take numerous photos for them and we all banter about our poor preparation and lame equipment before heading to the lake.  

I do feel strong on the swim and bike legs.  

But in fact I am hopelessly slow.  Over two hours have elapsed when I get to the bike-run transition and my slow time combined with my starting in the final wave means I am still near last place. 

As I arrive in transition, the swimmer from the enthusiastic 50+ relay team I took photos of earlier greets me - and she is now really hyped up — she exhorts me to go faster through each step of transition:  “go go - helmet off! get your run shoes on! lace them up! hurry, hurry!!"  

I then proceed to have a little picnic on my bath towel ---lathering on sunscreen, nibbling on cookies, sipping Powerade, stretching, and doing my important glute exercises. 

I finally do start running and as all my friendly, enthusiastic fellow back-of-the-pack participants cheer me on as I run past them, I realize I should at least try to make an effort to break 3 hours. 

Breaking 3 hours turns out to be harder than I initially expect.

The last half of the 10k course includes some long, winding uphills and these nasty stairs:   

Thanks to a frenetic pace over the last few kilometers, I manage to just barely break 3 hours.  

Hardly a fast time, but I am happy to be able to consider myself a triathlete again now after over three years of not racing.  

5k OCR - Success on all 20 obstacles

I was pleased to conquer all 20 obstacles at last Saturday's Spartan obstacle course race.  

Failure to execute on the obstacle results in 30 time-consuming and energy-zapping burpees.  

More importantly it is satisfying to see tangible improvement from the park training sessions that dominant my recent workout program. 

The big accomplishment was knocking off the spear throw.  I had worked on technique at an obstacle course training park, but still figured it was a wing and a prayer on my one shot in the race.  

Now if I could just learn to run. 

The other elderly men and women athletes in my heat absolutely exploded out ahead of me when the starting gun fired for my age division wave  -- similar to the crazed starts of the young kids races I had been watching prior to my start. 

Things turn around a bit after the first set of obstacles -- I managed to steadily move past other participants, but my splits were not nearly as fast I would hope. 

Still I managed to place 3rd in my age group in time of 42:10 for the 5k course, and I am grateful to have opportunity to race. 

Obstacle Course Race - Sept 2021

I competed in my 2021 "A Race" last weekend - an 11.63-kilometer Obstacle Course Race with 694 meters of elevation.  

This is my fifth obstacle race and I have become stronger on the obstacles (but weaker it seems on the run).  

Remarkably I find myself PASSING other competitors on obstacles and being PASSED on run sections (at least the steep downhill sections).  

In the previous races the 20-year old, ripped, shirtless  "gym rats" around me would blow past me on obstacles only to have me catch them on longer run sections.  

On last weekend's mountainous course, ancient, craggy "mountain goats" with full hydration systems and clad head to foot in Patagonia capilene wilderness gear glided by me on descents, but I could muscle past them on the obstacles.  

I finish 15th out of 95 guys in my over 40-year-old wave.  I suppose this is respectable given that at 58 years old I am among the most geriatric participants.   

However I am disappointed that my time of 2:06:19 is slower than my time at the similar OCR event two years ago.   I hope to have chance to do better next year.  

The new cross-training: Dancing

I am always seeking to vary my exercise routine --  cross training to mitigate my high injury risk and to work different muscles 

More broadly it simply seems good to try new things 

- even during a pandemic and as I get older and fall into an entrenched routine 

-- and good to try activities that I am a beginner even if I am spectacularly inept*

Dan Lieberman (of Born to Run fame) points out in his new book that our hunter gatherer running ancestors NEVER trained - no one in the Stone Age ever practiced running for months or years to prepare for long persistence hunts let alone to compete in a 10k race.  Rather Lieberman believes hunter gatherer training consisted of a combination of hours and hours of walking combined with... yes, dancing ** 

So when teammate Harrisson leads a dancing routine after our hill sessions,  I join and encourage the other guys,  I mean if I am willing to dance, any one could try. 

Unlike most dancers in 2021 I am not at all interested in sharing videos of myself on
Tik Tok.  Rather  like our Stone Age ancestors I am interested in the exercise itself - the physical and spiritual aspects and real time group experience.

Of course videos were released on social media and the haters and trolls poured scorn and derision on my clumsy efforts. Nonetheless I hope to continue my dancing efforts (and it turns out some of these same haters have been sidelined from endurance sports with overuse injuries that might also have been mitigated with activities like dancing).  

* Earlier in life I made a number of earnest and energetic efforts at ballroom, salsa and tango dancing -- all that resulted in the instructors quickly taking me aside to dance one-on-one with me and ostensibly help me (and more importantly spare my  female dance partner customer from having a frustrating and wasted evening).  I was discouraged from returning for second classes.   My dancing inability seems rooted in some genetic lack of music skill, try as I might I could never discern the musical beat.  I recall  my 4th grade music teacher gently asking me to only pretend to play the recorder at the big parent/school concert and so I moved my fingers and pretended to blow into the instrument.. later kindly Sunday School teachers would ask me if I would sing Christmas Carols as quietly as possible during performances...  

** "Dancing isn't running, but it's usually more fun and such a universal, valued form of human physical activity that we should consider it another gait akin to running... like long-distance running, dancing can go on for hours, requiring stamina, skill, and strength... and both can induce altered states" (from Exercised)