Tag Archives: marathon

Race Report: Washington Heights Salsa, Blues, and Shamrocks 5K, New York, March 5, 2017

by Paul Thompson (pictures by Shamala Thompson)

Today was possibly the coldest conditions I’ve ever run in. Leaving the house to drive south at 7:15am, my weather app was showing 12F (-11C), feeling like 2F (-18C). The bright sunshine was deceptive. It promised some warmth but gave none. Fortunately Urban Athletics came away with a truck load of team and individual awards, topped by first woman, enough to make it more than worth braving the cold. While some members were running in new, older, age groups, all of us felt like we were running in a new Ice Age.

When I first said to coach ‘Troopy’ that I wanted to run this for the team he suggested I run train through and not allow it to interfere with my London Marathon preparations. That’s what I did when racing the 2016 Gridiron 4M last February while building for the Greater Manchester Marathon. I’m not big on ‘training through’. I like to think I can give every race a fair shot. So I was relieved that  Troopy changed his mind. After hill repeats on Monday and 14 miles on Tuesday, he then adjusted my training to allow some tapering. I ended the week, Saturday, with 62 miles, almost 20 less than the previous week. And on Fridayt I saw DrStu who treated tightness where the glute meets the hamstring.

After parking the car at Marcus Garvey Park, Sham and I ran the 3.5 miles to the start via St. Nicholas Avenue. It was a warm-up of sorts. We arrived with barely 10 minutes to go, just enough time to squeeze in a few strides and ‘relieve’ myself behind the locked toilet block. Huddling with UA team mates in the starting corral offered some collective warmth but some face muscles were not working making for slurred conversation. It was a relief to hear the gun. Only 16 minutes until I got reunited with my warm clothing.

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Jason Lakritz, leading UA finisher

On the opening half mile climb I tucked into a group comprising team mates Javier Rodriguez, Carlo Agostinetto and Jamie Brisbois. Jason Lakritz was in a group several meters ahead of us. Several other masters runners were in close proximity including Peter Brady and John Henwood. Gradually Carlo and Javier edged away with John on their coat tails. I covered the first mile in 5:21.

The course then descends for some 500 meters into Fort Tyron Park. I was now chasing John. Carlo and Javier had gotten away. As we circled the Cloisters and started to head home – this 5K is an out and back with the Cloisters marking the lowest point of the undulating course – for the first time I can remember I snatched a view of the Hudson River.

The second mile is symmetrical – it descends for 500 meters, circles the Cloisters for 600 meters and then winds its way back up for 500 meters. I passed mile 2, the highest point of the course, in 10:43. At this point one is tempted to think one can cruise down to the finish. That’s a mistake. There’s still a steady 300 meter climb to tackle before the course drops down to the finish.  At the crest of that climb I pulled alongside John only to have him accelerate away.

In that final 800 meters of gently descending roadway I lost a few places and crossed the finish line in 16:36 per the official results, good for 33rd overall. It was a few seconds shy of my 16:30 target. My Garmin data is here but it’s mixed with my long warm-up.

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Crossing the finish line in 16:36

Javier won the masters in 16:09, John in 2nd in 16:31 and me 3rd, 1st M50 and top AG with 89.63%. UA won big. Harriott Kelly won the women’s race in 17:16 and Fiona Bayly, just shy of her 50th birthday, matched Javier by winning the women’s masters in 19:06. UA won the team races for masters men, masters women and veteran men (M50) and came 3rd overall for men and 5th overall for women.

Harriott was gushing with joy, pride and relief. Typically understated and super modest for a short while she wanted, quite rightly, to remind everyone “I won” and get the plaudits. That feeling I could tell she had was that priceless feeling that comes when all the hard work and commitment pays big dividends and you come out on top. Well done Harriott!

Other UA individual top 10 age group placers were as follows: Jason Lakritz 9th overall and 5th M25-29 in 15:46; Carlo Agostinetto 1st M35-39 in 16:10; James Brisbois 2nd M20-24 in 16:55; Matt Chaston 2nd M45-49 in 16:59; Aaron Mendelsohn 6th M40-44 in 17:06; Stefano Piana-Agostinetti 7th M45-49 in 17:47; Jonathan Schindel 3rd  M50-54 in 17:54; Theo Dassin 2nd M15-19 in 17:57; Adam Kuklinski 4th M50-54 in 18:44; Ellen Basile 2nd W40-44 in 19:25; Paul Wong 10th M50-54 in 19:32; Jennifer Harvey 3rd W45-49 in 20:17; Dominique Saint-Louis 1st W50-54 in 20:27; and Isobel Porteous 4th W15-19 in 23:53.

The NYRR race report, which runs a close second to this one, plus pictures are here and the full results, the format of which I’m still trying to master (!), are here.

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From left to right: Jacob Salant, me, Aaron Mendelsohn, Jamie Brisbois, Javier Rodriguez, Carlo Agostinetto, Jason Lakritz, Stefano Piana-Agostinetti, and Harriott Kelly

I won’t calculate the average age of our placers. Suffice to say we are working hard to lower it! Meantime our mature runners are the best in the New York area and look amazing.

Preparing for London and Avoiding Fake Injuries

by Paul Thompson

Back in January I was in Boulder CO.. I was there to plan and kick start my 2017 campaign. I landed at Denver International Airport (DIA) late morning. It was snowing, there was a 13 -inch deep carpet of snow and it was -17C. I arrived, as I explained a few weeks before, unsure whether to run any marathon in ’17, let alone which one, and when. After 10 minutes with coach Lee Troop I was doing London on April 23. It speaks volumes for Troopy’s power of persuasion and my belief in him. It was 14 January, 14 weeks to London.

Flatirons, Boulder under blanket of snow

It’s now eight weeks to London. Yesterday I closed out an 80 mile week with an easy 23 miles in Central Park. It was almost 70F, the sun was out, I was running (and talking!) with Urban Athletics team mates and Mike McManus, and I was injury free. Life is good. Let’s hope it stays like that.

On January 14,  Troopy said if I was to run a marathon in ’17 better it be a big occasion one. I ran 2:32:02 in ’16 at the super fast Greater Manchester and they were keen to have me back. But London is arguably the world’s greatest marathon and I get to join brother Steve, Jordanian friend Mo’ath Alkhawaldeh, and Troopy’s top charge Laura Thweatt. Some top M50 Brits are also running London, most notably Graham Green. Graham’s currently logging 120 miles a week and like me aiming for 2:30. I hope we can help each other.

In my last post I flagged some potential target races for ’17. Those targets are clearer now. In addition to London, I’ll aim to run the half marathon (and maybe XC) at the European Masters Athletics Non-Stadia Champs in Denmark and run as many of the NYRR club championship races as I can and, in turn, hopefully help Urban Athletics retain the masters’ team title we collected a few days ago at The Hard Rock Cafe, Times Square.

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Urban Athletics award winning masters’ team

At The Hard Rock , Urban Athletics team mates turned out in force and in full voice to support their 12 nominees. We clinched the masters’ team award and six individual awards. I won the M50-54 to add to the one from last year and the 9, of of 10, won while in my forties.

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L to R: Matt Chaston (M45-49 winner), me (M50-54 winner), Carlo Agostinetto (Ultra winner), Jonathan Kline (M55-59 winner), Javier Rodriguez (M40-44 winner) and Aaron Mendelsohn (M40-44 nominee)

In the past few days team mates, in particular project manager Moses Lee and dentist Ramin Talib, have asked how I avert injury. Truth is I’m not immune. Since 2011 I’ve had a constant battle with IT band issues and in early 2013, when I last attempted to train for London, was plagued with sciatica. I’d like to think that I’ve gotten wiser with age. But I’d be kidding myself. Sciatica proved stubborn and only went away when an accident forced me to take 6 weeks off.

My IT band issue is firmly under control thanks to regular visits to DrStu, a Bedford Hills based chiropractor, and a DIY self maintenance routine. My routine focuses on strengthening, rather than stretching, of glutes and hips. It comprises some gluteal exercises (given to me by Heather North when I tripped to Boulder before the Bronx 10 last September), together with some foam rolling and calf raises. The routine is repeated 3-4 times and takes 12-15 minutes on the floor of my lounge while watching some fake news.

In sum my routine looks like this (videos by Heather of her husband Ewen):

1. Glute max – 2 of following for 60 seconds, both sides and repeated: http://youtu.be/96sud2L5jiI


2. Glute med – 2 of following for 60 seconds, both sides and repeated:





3. Foam rolling – light rolling focused on mid-IT band. Note: I do not overdo it as this article cautions: https://breakingmuscle.com/learn/your-it-band-is-not-the-enemy-but-maybe-your-foam-roller-is/

4. Calf raises – 60 seconds, both sides and repeated: http://www.dummies.com/health/exercise/how-to-do-the-standing-calf-raise/

Well that’s all for now. Trump’s back on the TV so it’s time to roll and stop faking it.

 

 

Looking Back on 2016

by Paul Thompson

In the first few days of 2016 I did like many of us. I made some new year’s resolutions. Actually more goals for the year ahead, as a fifty year old. And I committed them to print – right here. I rarely revisit my new year’s resolutions. But this time I was intrigued to see whether what I achieved in 2016 I had remotely predicted.

Well that article I wrote in the first few days of January 2016 concluded with this: “By 51 I hope to have a World Masters medal and a new marathon PR”. Well I turned 51 a few days ago and have four World Masters medals and came within 2 minutes and 6 seconds of my marathon PR (having been on schedule until around 23 miles).

As far as I know that 2:32:02 was bettered only by one other runner age 50 and above – Martin Fiz. My times at 10 miles (54:16) and half marathon (1:12:48) topped the UK rankings. So I guess I can’t complain. Or at least I will but shouldn’t.

What then does 2017 have in store? Next week I’ll be in Boulder and get time with coach Troopy. We’ll map out the season ahead. At this time I have two ideas. Another stab at a marathon PR, either in the spring (I’m entered for London and Greater Manchester but, if any, one will do) or, as seems more likely, the fall (Chicago, New York, Berlin or Beirut).

If I don’t get on top of my game I may not do any marathons. If I do my game plan will be to do what most older elite runners do – run the second half quicker than the first. My 2:32:02 was as close as I’ve gotten in any of my four marathons and yet I still ran the second half almost 5 minutes slower than the first (1:13:34 to 1:18:28).

My favorite distance is the half. I’m almost certain to run the half at the European Masters Athletics Championships in Aarhus, Denmark in early August. On the right course and in ideal weather conditions 1:11 is doable. I may need to since in ’17 I’m joined in the highly competitive M50-54 age group by two prolific Brits in Kevin O’Connor (70:10 in 2016) and Paul Ward (sub-32 10K in 2016). As if Graham Green was not enough. And that’s just Brits.

To get the new year off on the right footing I went to see a cardiologist, Alan Hecht, today for a check-up. Back in 2007 I’d had a cardio scare but it turned out to be false alarm. The cardiologist back then suggested annual checkups so here I was NINE years later.

Alan was very good. He gave me the all clear though I suspect any cautionary words he may have uttered just got quickly filtered out of my memory.

Race Report: Greater Manchester Marathon, UK, April 10, 2016

by Paul Thompson

Reason for Running

Eight years ago I ran the Boston Marathon in 2:38:52. The wheels came off soon after getting over the ‘summit’ of Heart Break Hill, just as they had at 22 miles in my two other marathons, London 2006 and London 2007. At the end I made one of those running vows – this was my last marathon. And like all running vows this was destined for the breakers yard. All it needed for it to give was self-discipline to slip, memory to wane, or curiosity to return. And so here I was standing on the start line of the Greater Manchester Marathon.

Having recently turned 50 I made another vow that trumped (that word’s on my mind a lot lately, hopefully not after November) the one I made eight years ago. To try and get a PR at the distance as an M50 (sorry British readers but masters has a far better ring to it than ‘veteran’, a term that conjures up images of those wounded in war rather than those that have mastered something). My PR, from Flora London Marathon 2006, was 2:29:56.

There was more to it than that. This was a distance I’d yet to conquer. My three previous attempts were poorly executed, a combination of irrational exuberance in the early miles and inadequate fueling. On all three occasions my racing was done at 22. I’d been defeated long before the finish line, the last 4 miles typically being a funereal march to just get to the end. I’d stopped competing with myself, with others, with anyone. Many of us have been there. Deep down I had to put that to rights. Or at least collapse trying.

Race Preparations

This time I had taken a few crucial extra steps (!) to maximize the chance of success. The main one being getting myself a coach who has a word class pedigree at marathon running and a philosophy that sits well with mine. Lee Troop. And to top things off, on the eve of the race, Lee revealed he’d finished 7th in the Commonwealth Games marathon held in Manchester in 2002.

This time round I was stronger, smarter, and better prepared than before. As well as Lee’s expert guidance since 2011 I’d been running long easy distance of 18-21 almost every weekend. This started more by accident than design, dictated by a Metro North train schedule for Peekskill to New York that left me with 2:30 to get a run done (with trains every hour of course I could have opted for 1:30 but then I needed to justify the 50 minute ride each way with at least as long a time running!). 26.2 was no longer intimidating. I’d also made regular visits to DrStu to keep me in running order and was popping some pills.

Heading into the race I made no secret I was doing it. And the words of encouragement – text, email, Facebook Messenger, Twitter, Strava, even face to face – boosted  motivation, pressure (living up to their lofty expectations) and accountability (explaining to them should I fail to meet those expectations). Thanks to all of you that sent me words of encouragement and / or congratulation.

I had three targets – an “ultimate” one of under 2:29:56, an “I’ll take that” one of under 2:33, and an “I’ll live with that” one of under 2:36. Why more than one? Well we need a goal to stretch us. But then if mid-race we find it beyond our reach we need an anchor to help us get safely ashore. And if that goal is beyond us we need something else that will keep us motivated to finish rather than throw in the towel – in this case catch the Manchester Metrolink to the finish!

The final count-down to race day had gone to plan. Sham and I were in Paris the previous weekend so I spent a few days running there with my final longish run on Sunday on the trails of the Bois de Boulogne, catching some of the Paris Marathon. In the final week I clocked 56 miles and as I tapered, simultaneously reducing the load and intensity, my legs started to feel fresher and the IT band steadily improved. Sham made sure I also stuck to Lee’s fuel plan, gradually moving to a largely carbohydrate diet in the final days.

On the Saturday, the Thompson Clan – my brother Stephen, hoping to run 7 minute miles and smash his PR, his wife, Lynn, and two boys, our parents, and Sham – drove to the Didsbury Travelodge located in a Manchester suburb conveniently located at the end of a Metrolink tram line. That afternoon we did a recce trip in to see the start and finish area, half a mile from a Metrolink station and collect my race number.

Red rose, Lancashire's symbol from the War of Roses, on gate to Emirates Old Trafford, Lancashire County Cricket Club's stadium

Red rose, Lancashire’s symbol from the War of Roses, on gate to Emirates Old Trafford, Lancashire County Cricket Club’s stadium.

Race Day

On Saturday morning, after an early breakfast of oatmeal and banana, Steve, Lynn, Sham and I rode the tram in and made our way to the start. I took a GU caffeine gel 30 minutes before the start. While thousands suddenly started descending on the start area it felt decidedly low key: no fencing in the runners and jostling for a good starting position. Athletes were casual and courteous. Altogether much less stressful than the Marathon Majors. The downside was that it did not have that big race feel. I was proved wrong.

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Runners arriving early at start area.

This was my first race in new club colors. I’d entered using my UK registered club of Kettering Town Harriers but was wearing my new Urban Athletics vest. Ever since settling in the New World in October 2004 I’ve run, through mainly thick and some thin, for Warren Street but it was time for a new chapter in my running. A new club, a stronger vibe, greater ambition, and more resources in form of store base and potential sponsorship. As well as being one of the best teams in the New York area for men and women the UA masters men and women can be the best in the US. But the main thing was that many of my old Warren Street buddies joined me at UA.

In the closing minutes Sham called me over to get a picture with Ron Hill. An athletic icon, famous for breaking all sorts of records, who at 77 is still looking incredibly fit. There’s a campaign to get him a knighthood. No one deserves the accolade more given his accomplishments and what he’s put into the sport.

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Talking to Ron Hill just before the start.

Race Start

Ron saw us off. The first few miles were out and back down a highway. By the second mile I was running with Michael Hargreaves of East Hull Harriers who was hoping to dip under 2:30. We passed the first mile in 5:28 and second in 5:29. As Salford Harrier Josh Tighe joined us I gently applied the brakes. But by 5 miles it was clear I was comfortably running 5:35-40 miles – ahead of my ultimate schedule but perhaps too fast for me to sustain.By this point I’d also come to understand what Lee meant by “Manchester’s roads are hard”. The stones laid down onto the tar are harder than the slick tar roads of the US.

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Trading strides with Michael Hargreaves of East Hull Harriers.

From miles 5-10, through the suburbs of Stretford and Sale, I was isolated but running strong in the 5:40 range. Soon after mile 9, a heavily spectated section,  I took my first GU gel. Suddenly I was slowed by a sharp deep pain in my left calf, similar to a pain I’d experienced a month earlier in training in new training shoes. Within a few hundred meters I’d gone from running at 2:28-29 pace to facing the prospect of an early retirement. My sudden slowing to around 6:00 pace helped a chasing group of four, led by Phill Taylor, catch me.

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Mile 9 with chasing pack of four closing in.

Half Way

I figured if I tough it out the pain might ease. And so it did, soon after settling into the pack of four who had joined me.We worked well as a group running at around 5:40 pace and taking turns leading. But at the half way point in Altrincham – the highest point of the course which the website boasts as one of the fastest in the world, faster even than Berlin and Chicago – passed in 1:13:34, Phill Taylor and James Turner broke away. I let them go as I was concerned I’d run the first half 2 minutes faster than I should have.

By mile 14 I found myself once again running solo. I slowed slightly and downed my second gel. I was now running 5:50 miles. Pacing was starting to prove difficult: tiredness makes basic maths a challenge and I’d also inadvertently stopped the Garmin for a few minutes. At around mile 18 I found myself gently accelerating and through 21 maintained 5:40-45 miles. I overtook Phil Taylor who had got away from me exiting Altrincham. And a lady on the roadside shouted “Good run young man”. The best cheer of the race even if inaccurate.

Closing Stages

For the first time in my marathon running career I found myself enjoying it and confident of a strong finish. It did not last. At 21 I was again struck by sharp pain in my calf, only this time the left one. This forced a slowing in my pace as I again focused on running through it. I did  only this time there was no increase in pace. Deep fatigue was setting in and it was now a case of hanging on. The final few miles felt like hard labor. There was a head wind. My pace gradually slowed to 6:00 then 6:10 then 6:20. I was back in that zone – surviving as opposed to competing. I guessed I was on track for 2:33-35 but was almost past caring.

With less than a mile to go I got overtaken by a fast finishing Joel Jameson, a triathlete debuting at the marathon, but caught Michael Hargreaves (who would clock a PR but was clearly paying for a 1:12:30 first half). A spectator called out “you still have good form” which roughly translates to “you’re slowing down but at least still looking good.”And then Old Trafford football stadium,  home of Manchester United, and Emirates Old Trafford, home of the Lancashire County Cricket Club (LCCC), came into view.

That final mile, a long straight ending right outside the LCCC, seemed to take a little longer, actually a lot longer, than forever. Eventually I passed under the finishing gantry with the clock reading 2:32:02. I was very happy, at least as happy as you can be after a marathon which leaves you so completely exhausted that there’s little if any energy left to celebrate with. Steve, pictured gallery here, went even better clocking 3:11:56, several minutes inside his previous best.

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The end is nigh.

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Steve approaching the finish line.

Race Analysis

I finished 14th of the 9,500 starters, the fastest M35 upwards. My time placed me top of the UK 2016 M50 marathon rankings, just seconds shy of the leading time from 2015 of 2:31:56 by Graham Green. Manchester put on a great show – super fast course, enthusiastic spectators, relaxed atmosphere and even dry weather. Unfortunately there were baggage issues leaving some disgruntled.

Here’s the official review, race video, my official race picturesmy official results, the Garmin data (missing segment near mile 16 of 0.2-3 miles and forgot to stop the watch at the finish line), and Strava data (again missing segment but edited out the failure to stop the watch). My heart was unusually high in the first 10 miles but then moderated.

This is my last marathon. At least it might be. Somehow I need to trump Manchester. But maybe I’ll wait until Donald is behind us all. Either way I’ve ticked off one of my 2016 goals. Steve (pictures here) meanwhile said “there’s unfinished business”: he’ll likely aim to go sub-3 hours in 2017.

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Replacing calories and discussing with brother Steve what went right and wrong.

Race Report: 2016 Gridiron 4M, New York, February 7, 2016

by Paul Thompson

Today was my first race as a M50. It was also the first time ever, or at least as far as I can remember, that I was on the start line having not adjusted my training in preparation for a race. Quite the reverse. I did a long easy, or as easy as I could make it, 18 miles the day before. And it was the first time I completed a race having wished New York Road Runners (NYRR) operated a double dipping awards program. I’ll come back to that later.

This race was not on my bucket list for 2016. The USATF Cross Country Championships in Bend, Oregon (the M50 title I coveted was won by Carl Combs) was but the logistics – 5 hour flight then 3 hour drive – together with flight and hotel costs ruled that out. So with Bend out of the reckoning I had no viable excuse when team mate Carlo Agostinetto started press ganging his Warren Street team mates into running this race in the hope of picking up some team prize money. His methods proved very effective. Pretty much the entire racing team towed the line having gone to great lengths, and no doubt great ‘cost’, to get ‘leave’ from partners.

I explained to coach Lee Troop that I’d like to do this one “for the team”. He said OK. But there was a catch. First he suggested I make it part of a long run but eventually he settled on my running at least 1:45 the day before. In the early miles I thought about not racing but imagined Carlo’s disappointment so I focused on putting as much easy into that long easy run as I could and worked on managing expectations. My slowest time for 4 miles in the part was 21:11 on a hot September’s day back in 2014. A personal worst was on the cards.

I rode the train in to Harlem 125th Street from Peekskill. My driver, manager, cheer leader, bag carrier and photographer (hence no pictures for this post except for MarathonFoto!) wife Sham was in Singapore with family seeing in the Lunar New Year following a work trip to Bangkok. I then ran over to the Upper West Side to drop my bag and collect team mate Aaron Mendelsohn. We ran to the start picking up team mates en route.

The weather was near perfect. Still, bright sunshine and a few degrees above freezing, quite unusual for early February in these parts. Standing waiting in the starting corral for the gun I tried to seek some place in the sun. I only had a vest, shorts and gloves. And then we were off.

My new Garmin got to tell the story and passed it onto Strava. Three runners stole a big lead within the first quarter of a mile. Meanwhile team mates Carlo and Sebastien Baret and I chased 4th and 5th placed Bobby Asher and Tesfaye Girma. We caught them during the undulating first mile heading south down the West Side Drive. I passed mile one with Carlo in 5:21. We traded places – we may be team mates but we typically compete hard against each other – in the gently descending second mile. We passed the second mile marker in 10:34.

As we crested the high point of the 72nd Street Transverse I opted for the Denver Broncos channel owing to my liking for Boulder (for those that did not run please see the NYRR race report for an explanation). As did Carlo. And as we ascended Cat Hill Carlo started to edge away. I was running strong but I had no gears or speed to respond with. I covered the third mile in 5:29 and Carlo stole 5 seconds. He went on to rob me of another 4 seconds by the finish line. He posted 21:15, close to a PR, while I breasted the tape in 21:24, a PW.

In the finishing channel Carlo and I waited for the team. They all followed in quick succession – Sebastien Baret (21:38), Fabio Casadio (22:20), Aaron Mendelsohn (22:23) and Alex Lorton (22:37). All six of us either won our age group or else were in the top 5. But more importantly we were top team and NYRR owed us $500.

Now back to the double dipping. Were NYRR to permit double dipping my net worth (can’t you tell I’m an accountant) would have increased $425 ($100 for 5th overall, $150 for 1st 40+, $75 for 1st M50 AG and $100 for my share of the $500 team prize) in 21 minutes. That’s a great hourly rate. Unfortunately NYRR applies the following rule: “Unless otherwise noted, runners with multiple eligibility will be awarded the highest prize money amount only.” So I’ll have to settle for $250 – or $150 as likely the whole team will get to blow the $500 on beer.

The big consolation of the day, after a warm down, was being treated to a slice of chocolate brioche by Aaron and his fiancee Aviva. We might spend our $500 on these.

 

Day One of Spring Marathon Build-Up

by Paul Thompson

A few weeks ago I shared my running plans for 2016. I’m pleased to say that two weeks into 2016 I’m still pretty much on track. Significantly today marked the first proper day of my preparations for a spring marathon – the ASICS Greater Manchester on April 10 where I hope to duck under my PR of 2:29:56. I’m now following a 12 week program from new coach Lee Troop. Today, 84 days out, was day one. I ran 10 miles at 6:35 pace, a little faster and further than Lee had me down for, the day after I did an easy 20 miles in Central Park (that 20 rounded off a 70 mile week, one of many as I laid a base for a spring marathon).

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Lee Troop at the 2014 New York Marathon where he ran 2:25.

Today’s slightly irrational exuberance I figure is in order as I board a Etihad plane – in case you’re wondering ask any Manchester City fan – on Friday night to Colombo, Sri Lanka, and arrive at the other end Sunday morning. My Saturday run will be the 15 minute walk between gates connecting in Abu Dhabi Airport. Once in Colombo I’m then stuck for five days with hot sticky weather in the low 30s Celsius and limited running options in a crowded city. The only real place to run, on basis of past experience, is Galle Face Green.

I had a new partner on my run today – a Garmin Forerunner 235. It’s quickly living up to the promise of DC Rainmaker. Yesterday it came with me on my 20 miler in Central Park and owing to some widgets (I thought these were only to be found in educational text books) my run was regularly interrupted by notices for weather updates, Facebook comments and more. Today I did not carry my phone so the widgets were impotent and the silence was bliss. And by tomorrow I’ll have figured how to turn ’em off!

Garmin

Maybe I’m biased in my initial reaction to my new toy by all the good news its sharing. Yesterday it told me – I didn’t even have to ask it, this thing almost has a life of it’s own – my VO2 max was 57 and today 60. This prompted me to do a crash course 101 on what’s VO2 max and whether 60 was worth sharing with you. With a little help from Google of course.

Google eventually led me to this article about VO2 max and aging athletes. I spent time in academia so  I was enjoyed reading the dense text spiced with footnotes, equations et al. If it deters you or you simply lack the endurance needed to get to the finish line(s) of this article the conclusion reads:

“In summary, Masters endurance athletes are capable of remarkable athletic and physiological functional performance, thereby representing a uniquely positive example of ‘exceptional ageing’. Nevertheless, endurance exercise performance decreases during middle-age and declines at an even more rapid rate in older age. The available data indicate that decreases in VO2 max are the most clear and consistent contributor to these declines in performance. Reductions in the lactate threshold also may contribute, whereas submaximal exercise economy is preserved with ageing in endurance athletes. The age-associated decreases in VO2 max in endurance exercise-trained adults are mediated by reductions in maximal cardiac output and maximal arterio-venous O2 difference, with reductions in both maximal stroke volume and heart rate contributing to the former. The decreases in endurance exercise performance and VO2 max with ageing in endurance exercise-trained athletes are associated most closely with reductions in exercise training intensity and volume, probably as a consequence of changes in a number of physical and behavioural factors (e.g. increased prevalence of injuries, and reductions in energy, time and motivation to train). The ‘Masters athlete model’ continues to be a rich source of insight into our ability (or lack thereof) to maintain peak physical performance and physiological function with human ageing.”

In plain English what these academics are saying is that the main reason for our getting slower with age is a reduction in the amount and intensity of training. So maybe my slight exuberance today is vindicated. As for my VO2 max of 60 well all I’ve read suggests its good. It will be interesting to see what it is when I really crank it up. And what my heart rate is when digging: today it was around 140 while cruising at 6:30 pace.

It’s now time for me to rest and relax in time for the second day of Lee’s program. Maybe I’ll go play with my new toy and upload some more widgets.

Running Beyond Fifty

by Paul Thompson

At this time of year we spend a lot of time reflecting as well as planning, predicting and setting resolutions. So I thought I’d join the habit, look back on my last year running in my forties and look forward to my first year running as a fifty something.

In turning 50 in the final few days of 2015 something dawned on me like a proverbial rock hitting me on the back of the head. As a 49 year-old I’d gotten use to the ‘consolation’ of being able to tell folk I was in my forties. As a 50 year-old there’s no such opportunity: it’s better to be precise.So I’m 50. On the positive side I’m once again the youngest. In my age group that is. And as such have age on my side so to speak.

This time last year I made plans for 2015 and summarized them in this post. The title, Running Plans for the Year I Turn 50, had that air of resigned inevitability. Writing the post was easier than manually totting up my 2014 mileage, and in any case at 50 my ability to do math(s) is worse than at age 15 (or 5). But for what it’s worth I reckon I did around 3,300 miles. If you wanna tot it up and let me know in the comment box below please do: my log is here.

2015 Resolutions: Shaken, Stirred or Broken?

So let’s see which, if any, of my aims I achieved.  First I said I’d run the USATF Cross Country Championships in Boulder CO and get into the top three, like I did in 2014, “but avoid having a medal on loan”. Well I ran and placed 3rd, and rather than be loaned a medal was awarded a token medal. ( I was ineligible as a non-US citizen to win the real thing.) I also got to share the podium with the athlete that got the bronze medal! Nice. Check box.

Second, I said I’d aim to  win the NYRR Runner of the Year for the M45-49 category on the basis of my performance in NYRR races, and help the men’s team improve on its 2014 performance. Well as it happens I helped the team to a repeat of their 2014 standings – 2nd masters and 4th open. On the individual front I have to wait until NYRR Club Night in late Feb. to hear whether or not my seven, out of nine, M45-49 age wins in NYRR races are enough. Matt Chaston, my closest rival, beat me convincingly at the NYRR Fifth Avenue Mile, where I placed 3rd, and NYRR Retro 4-Miler, where I was 2nd, but I got him back on at least four occasions! Almost check box.

Third, I did not run London or indeed any other marathon. I resolved to wait until I turned 50 before taking a shot at my marathon PR. I have in mind Manchester (UK) in early April 2016. Some strong races in the fall including the Bronx 10 in 53:36, with highest ever age grade of 93.26%, and Grete’s Half in 1:11:35 were the icing on the cake of the 2015 season. The latter was enough to get me automatic UK Championship entry to the London Marathon which likely I’ll pass in favor of Manchester where I get to run with my brother and running pal Mo’ath Alkhawaldeh.

New Year’s Resolution: Appoint a Coach

So what’s in store for 2016? Well for starters I am now, as of December 31, under the guidance of a coach for the first time since leaving the UK in 1998: I was then running for Holmfirth Harriers under the guidance of Alwyn Dewhirst.

Lee Troop has great credentials as an Olympian and Australian national record holder. Now in his early forties he coaches a few dozen elite younger athletes from his base in Boulder where he is coach at Boulder Track Club. I’m perhaps his oldest charge. His most prolific athletes include Olympic hopefuls Laura Thweatt and Sean Quigley. Most significantly his training philosophy and overall approach suit me.

2016 Plans

What ‘Troopy’ offers is access to his experience, born of running at an elite level into his forties, focus and motivation. He’s a larger than life extrovert which means his opinions come at you in spades. That’s saying something coming from a strong extrovert himself.

His first objective is to help me get a marathon PR – my best time of 2:29:56 dates from London in 2005 when I was ‘only’ 41 – in the Greater Manchester marathon in early April. During the build up I’d like to get in a fast half and win the M50-54 age group at the USATF National Cross Country Championships in Bend OR. In 2015 I was a neck in front of the M50-54 winner. Unfortunately at the time of writing Bend is doubtful.

After Manchester we’ll take stock and then make plans for the World Masters Athletics Championships in Perth, Australia in late October. There are many options but likely I’ll plump for the 8k cross country and half marathon. These are perhaps my best events and fall conveniently at either end of the 20 days program. A 1:10-1:12 in the latter, which is in my wheelhouse on the basis of recent performances, could secure a medal in the M50-54 age group.

For the rest of 2016 I have in mind helping the Warren Street team as far as I can by supporting workouts and racing in NYRR team points races, competing for national honors at a USATF National Championship such as the half. and running a classic like Peachtree on July 4 or Bay to Breakers on May 15 (the latter I did in 2014 and had a ball).

At 50, poised to start working with Lee, I’m in the starter’s blocks. By 51 I hope to have a World Masters medal and a new marathon PR.