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 ->