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 

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.