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.

Final Race Prep

 Whispers to a child;

The night doesn’t play with time

The way the sun does.

Friday, March 25, 2022

 I hate to use the term balance, particularly when it comes to races, as those are supposed to be above and beyond efforts. But I’m not one just to throw caution completely to the wind.

First off, I do look at the layout of the course to get a sketch of where I’m going and to plot out a basic fueling strategy.

Given that the furthest distance any aid station is from another is four miles I shouldn’t have to carry much. I’ll start with a full 18 oz. Simple Hydration bottle filled with Beta Fuel from SIS, one or two Beta Fuel gels, and one SIS Go gel (mega dose of caffeine for near the end of the race). That should take me through the first few hours of racing with only getting water or electrolytes from aid stations.

After that I’ll rely on the fuel provided at the race, which is from Gnarly nutrition, which seems very similar to Beta Fuel. However, as this will come from large container mixes from volunteers, it’s quite possible that their ratio of mixing won’t be up to either Gnarly’s or my standards. So a bit of risk, but hey it’s a race and by then I’ll have most of the race under my belt and my stomach should be settled in.

So pretty stripped down; just a bottle and a few gels. No race vest or belt needed for this one.

It's also worth looking at the forecast which is tending toward the warm side, into the 80s, if things go long. I’m anticipating finishing in about 5 hours. The race starts at 6:30. That puts me at 11:30. It’s just about 10 now and still very comfortable out, so not a major concern so long as I don’t walk or slow significantly.

I didn’t look at my competitors or past time on the course. I vaguely remember the course, from I believe 4 years ago, and it does have a grueling uphill start. After that it’s a blur. I’m sure it’ll come back to me as I move along. I know many feel there’s an advantage in doing practice runs on courses but I like the mental aspect of approaching things without any baggage.

One area where I believe I may overdo it compared to some others is with my kit. I hate cold. Last time I ran this event I remember starting with a jacket that I quickly took off and had to carry the rest of the way. With this still not being April yet, you’d think a jacket might be in the cards, but definitely warm enough even for a pansy like me.

But I do believe that too many racers start off underdressed and waste valuable energy fighting to stay warm that could’ve been used later when fatigue starts to creep in. For that reason I’ll start with very light-weight arm warmers and sun protective gloves. I always use gloves in training and at least for the beginning of races. Once it warms up they’ll easily stash in a pocket. That also is a mental signal to me that I’m in the home stretch and it’s time to give it all I’ve got until I get to the finish line.

I’m sure there’s a few thoughts that should’ve come my way as I’ll be reminded of either during the race or after. But I think I’ve got the basics down. Now it’s time to relax.

Topanga

A light touch of sun

Blankets us as we daydream

To the gentle tide.

Friday, March 18, 2022

 There was no master plan, but I feel as if I’m living in just about the perfect place for me at this point in my life.

 Why’s that?

Because I am a trail runner/cyclist and right out the door I can access multiple challenging and scenic trails and isolated undulating long canyon roads that are usable all year round.

 The weather, despite what many will say about Southern California, is not the best there is. We lived in Panama in a small town near the Costa Rica border at 5,000 ft. that has as perfect of weather that I can imagine the world can provide. Never below 55 never above 85. A decent but predictable rainy and wind season, but otherwise nearly ideal.

 Downside was there wasn’t much competition and many of the trails required a decent bus ride. But if I spoke decent Spanish and was rich enough to afford a second place to live I’d be in Volcan, Panama a good amount of time during the year. People in the states talk about the Rockies as the place to be for altitude training but that’s because they don’t know any better.

 The downsides of Topanga are that it’s a shade colder in the canyon than I’m use to; often in the low 30s in winter, but tolerable with the right layering.

 Also, since we’re renters, our stay here is at the discretion of our landlords. They’re in their 70s and though I can’t imagine them leaving, they may at any moment decide they’re sick of having tenants then out of Topanga we go.

 And this being Southern California, it’s expensive to live here. Our rent is doable with full time employment, but I struggle with how much full time work I want to continue to do. Granted with my two-and-a-half-day schedule I’m living the good life, but the itch to look elsewhere where I wouldn’t have to work at all creeps up every now and then.

 The absolute best part of where we’re at is that it’s extremely quiet. That means the world to me and I can’t believe how fortunate I am that it’s been so peaceful here. But that’s also a precarious proposition as we do have people moving around us occasionally and you just never know how new neighbors will be.

 But for now this is the spot. We’re here and I’m doing my best to make the most of it.

The Fashionista 50k

 Let’s walk to the sun.

Warm ourselves along the way

With dreams of summer.

Wednesday March 9, 2022

A great part of what I enjoy about racing is the fashion, and for me it all starts with the shoes.

In a couple of weeks I’ll be running the Valencia 50k. I was hoping to try out a new pair of trail super shoes like the Salomon Pulsar Trail Pros or the Saucony Edges but they’re not going to be available until later in the year.

The Altra Mont Blancs and the Hoka Tecton X are getting mixed reviews so I’m not going to look into those.

I did get a pair of Craft CTM Ultras. I like the cushioning but the upper is too sloppy to chance on a 50k so that leaves me with one of my tried-and-true shoes; the Salomon Ultra Glides. I used a pair last year in a 20 miler and was very pleased. That’s why I bought a pair a few weeks ago to break in for the Valencia race. I’ve also been training in the Brooks Catamounts and Altra Lone Peak 6s, but the Salomon’s just feel more locked in, lively and protective. That’s why I was hoping to get a hold of the Pulsar Pros.

 But for Valencia it’s going to be the Ultra Glides with the black, white and red color scheme. A simple, clean look that I like.

To complement the shoes I’m going to wear my grey Compress Sport grey race socks, grey Zensah calf sleeves, grey and black Patagonia shorts, a black with three mountain stripes Headsweats cap, grey OR gloves and either a  black Odlo long sleeve shirt or a red 2XU long sleeve shirt. It’ll be a very clean look of black and grey with just a splash of red on the tread of the shoes and a line on the cap, or a bit more bold with a ruby red shirt.

Either way it’s going to work. I’ll also be sporting a black Naked cummerbund (race belt) that should work with either shirt.

 I’m hoping that for the June Tough Topanga I’ll be able to get a pair of the Pulsar Pros in the mustard color as Tracksmith makes a pair of trail shorts and a short sleeve shirt that’ll go great with them.

And if the Saucony Edge’s are as good as the Endorphin Pros I’d like to use those for Bulldog in August. But that dusty rose color that I’ve seen in the previews are going to take some creative matching to make them work with a decent trail summer outfit.

I’ll talk about what I’ve got planned for my duathlon races later, but the outfit’s going to be wild.

Half Re-Cap

The jagged skyline;

Verdant green and azure blue,

Slices through the hills.

Wednesday, March 2, 2022

 Sunday morning at the Ventura half marathon I ran my first road half marathon in 10 years, as far as I can tell, and will give myself a B+.

 My goal was a 1:25. I finished at 1:26:41. I did work the day before which involved 4 hours of hiking, but I don’t feel that threw me off much.10 years ago I ran a 1:25 so not a terrible rate of deterioration.

 This was my first experience racing in the new super shoes; the carbon plated Saucony Endorphin Pros. They felt great but I don’t have any experience in other shoes of their type, nor do I recall what I use to race in.

But given my time and how comfortable they were, I’ll definitely use them again. I did see a lot of Nike’s out there, but I’ll stick to the Saucony’s and am very much looking forward to trying out their plated trail shoe when it comes out later this year.

And speaking of trails … Next up is a 50k trail race. Haven’t done one of those in a bit either so should be interesting to see what the rate of decline will be over that distance. Though with trails that’s so much more complex to determine.

I wish the new Salomon Pulsar Trail Pros were available. I love the Ultra Glides and if the Pros use the same last and foam but boost it with some kind of plate and manage to come in a shade lighter, I’d love to break a pair in and give them a go.

The trail event is the Valencia 50k. It’s been postponed the last few years. I’ve run it before a few years before that but am determined not to look at those results. I’m aiming for under 5 hours. Usually I’d take a peak at past results and if the course is new to me look and see what others in my age group have done.

But I just want to go into this fresh. I’ll look over the course schematic and  profile to figure out aid stops and get some idea of the course layout, but I don’t want to over think it. My last few trail races, though shorter, were run on courses that I didn’t know much about and I did fairly well just letting the course and feel dictate how I ran. I’m going to stick to that approach for the most part and see if it’ll work over a longer distance.