Small Changes; Small Gains

Out of the darkness

The brush of the rising sun

Sweeps across the sea.

Friday, April 22, 2022

 The splash that catches the eye centers around dramatic tales from those who lose a huge amount of weight in a short amount of time.

 But what if you don’t have that much weight to lose? Or even (pause for the gasps) aren’t all that concerned with weight loss, but instead are focused on performance gains?

 For example, I started the year at a svelte and healthy 145 lbs. The lowest weight I’ve ever started a year off in recent memory. Hey, but I’ll admit it, I still set a goal of losing a bit of weight this year. Though the weight loss is more of a by-product of my true aim, which is to gain/maintain muscle mass while losing body fat and thus increase my strength to weight ratio. This I regard as the best avenue to travel for an aging athlete like myself to improve performance.

 My results are not worthy of a soap opera headline. I’ve lost about 5 pounds in the first 5 months of this year. I doubt I have that much more to shed, at least not without jeopardizing my performance.

 What will be of more interest to me will be an upcoming accurate body fat measurement. I’ve been consistent with my workouts and feel I’ve made progress. But the cold hard facts are about to slap me with the truth, regardless of my feelings.

 I also have my first physical and doctor’s appointment coming up since returning to the states 5 years ago. With my Bod Pod results in hand an objective voice to council me, I’ll map out a plan of action to stay in the game for as long as I can or desire to.

The Year of Lasts

 A pod of dolphins

Casually swim near the coast

Enjoying the tide.

Thursday, April 7, 2022

Next month I’ll be 64. I figure realistically I have maybe 10, on the outside if I get extraordinarily fortunate, 15 energetic years left. And that’s if I feel like competing. Maybe I’ll have the energy but might want to travel instead, or just hang out and surf. Who knows?

But I do know my years are numbered and that more than likely means many of the events I’ll be doing this year and the next few will be the last time I participate in those events.

The Bull Dog 50k is coming up in August. I might not have done it this year except I got a discount from previous cancelled races. I’ve done it many times and it’s a challenge. But enough is enough. I hold the 25k course record and I’m going to aim for the 50k. But either way, I doubt I’ll be back.

This will also most likely be my last year competing in duathlons. I’ve been doing those for over thirty years and I enjoy the run-bike-run format. But it’s time to seek new challenges and finally give swimming a go. I want to take up surfing again anyway so I at least ought to become a proficient swimmer even if I never do a triathlon. But the plan is to give those a go next year.

Triathlons are expensive but at least there’s more of them around so they afford the opportunity to cut down on travel expenses and offer more opportunities to compete.

Really not sure what itches I’ll want to scratch going forward. But I like keeping myself in good shape and for all my life competitions have been one of the large driving factors motivating me. Whether that holds true for much longer I can’t say. Either way, it’s been a great ride and for as long as I feel like driving as fast as I can, I’m going to keep the old car tuned up and ready to go.

Better Late

 We breathe the spring air,

Clean and crisp with the promise

Of vibrant new life.

Tuesday, March 29, 2022

My first 50k post pandemic, outside of a few glitches by both me and the race organization, went pretty well.

First, what went well.

My goals were to not walk and to run under 5 hours. Again, just slightly over-reaching. Within the last two miles I power walked two short climbs. I also finished in 5:14.

Yet, although I fell short of those goals, I felt my plan, hydration, nutrition, equipment, pace and effort were spot on.

The plan was to get by using only a Simple Hydration bottle and four gels supplementing with aid station supplies as necessary. I only wanted to stop every six miles to start with more stops if necessary if I got caught out in the heat or was just starting to drag for whatever reason. Perfecto!

What made that plan possible was training with SIS Beta Fuel mix and their high sugar and caffeine content gels. So while other racers either used vest packs or stopped more often, I was sailing along light as feather. This will definitely be my plan A going forward.

Equipment that worked well but will possibly change under different conditions will be the use of the Track Smith trail shorts and shirt. They worked great under mild to hot temperatures but would swap out or supplement in cold conditions. The shorts, with the two pockets in the liner and two mesh pockets in back were just about flawless. My only concern, and this may not be related directly to the shorts, is that I did experience a little irritation post-race on my nasty bits. This could be from having to drive so long to/from the race and just having sweat and grime pressed in areas that, with a little attention, wouldn’t have been a concern. Next time out I’ll use a little Nut Butter pre-race and change into clean underwear post event.

My Salomon Ultra Glides also worked well. Often I’ll experience mild to very painful heel pain which I believe is rooted in Plantar Fasciitis tendencies. But no problems. I’ll stick to these for future long events unless the new Salomon Pulsar Trail Pros or the Saucony Edges end up wowing me. Regardless, the Ultra Glides are great and if not always in the race rotation, will be in the training and fastpack line up for the near future.

Now to the glitches. I started three minutes late. Why? Because when it’s cold out I don’t like to leave the car until absolutely necessary. The race was scheduled to start at first light at 6:25 a.m. But because of the heat they must’ve decided to up it to 6:15. I did hear an announcement to gather at the start in 15 minutes at 6, but I thought they were going to go over race stuff, so I’d make my way over then.

Wrong. When I got out of the car at 6:15 I heard a countdown. Shit! I started jogging over and asked if the 50k had started and yes it had. 3 minutes late out of the blocks. Tried to not let it throw me too much and just work my way through the crowd without too much expenditure of additional energy. Actually turned out to be kind of fun.

Another glitch was a change in course that ended up causing many competitors to inadvertently cut the race short. Now if they had taken their time to go over this at the start instead of rushing to get people out on course pre-morning light, I would’ve been in a win-win situation; starting on time and getting a true finishing place. But hey, it’s been two years and everybody’s a little over antsy right now.

The course change was late in the race when what normally would’ve been only a single out and back section was changed to double out and back because they decided to cut a mile loop section at the far point of the course off. Many competitors understandably and largely unknowingly blew through the second turn around.

The only reason I didn’t is because for some strange reason when I got to that point and saw a competitor I was closing in on not make the turn, I asked a volunteer if we were suppose to do the out and back again. He said yes. So I pointed to the dude ahead and asked why that dude didn’t. He said he told him to, but what can you do? I then asked if I needed to tear off another page from the book they had at the bottom to prove I’d hit the turn around spot, he said no, he trusted me. But when I got to the bottom a volunteer said on the second loop I needed to pick up a red wrist ban. I did.

If they would have required that this be shown either at the return aid station or at the finish, I’m guessing I would’ve finished in either fourth or fifth place instead of the 14^th they had me in. Not sure what the final results will show as they claim they’ll look into the glitch.

I’m not optimistic but I don’t care all that much either. I ran another strong race over a distance I haven’t run in years. I’m now very optimistic I’ll get the age group record at Bull Dog later this year and will then hold both the 25/50 records for 60–69-year-olds. That’s been on my hit list for a few years now.