One Week Free!

If you haven't tried it already, I suggest you check out CrossFit. If you happen to live in San Diego, I'd check out CrossFit858. Owner and Director Mark Lin is an awesome coach and he's enlisted some of the finest in the SoCal area to help the box out. Sign up for the free introductory week and tell 'em I sent ya. If you need a little "About CrossFit" just hit the link!

CrossFit 858: Opens 12.2 from Sean Horton on Vimeo.

I do wish that I could manage my flying schedule a lot better and make a consistent effort but I will get there one way or the other as this is my Latest Endeavour(9 months later).

Getting out there

I'm been stuck running on treadmills for the last couple of weeks but fortunately, I was able to get out there and do a lap around Miramar Lake. I donned my SunRype running shorts for the first time and they felt awesome! I should have taken a picture. After recording an 8" mile for the first one of five, my neck cramped up??? Yah, it's a first and I still feel a slight strain on it. Hopefully it gets better but it must be associated with all the time commuting and / or flying back and forth huh? I'll admit my posture isn't the best when stuck in a middle seat of a Delta 757 or the jumpseat with your legs dangling.

It was a hot day to run being that I chose to start at noon but it was good times being out in the sun. It's less than a month till the San Diego Rock 'n' Roll Marathon so it's time to up my game! Excluding all the flying I'll be doing the next few weeks, hopefully I'll have the energy to squeeze in some long treadmills sessions. Oh the glamorous life of a pilot. :/

Motivation: Pushing Limits

Thought you had some amazing goals for 2012? Think again. Next year, James Ketchell will set out to do what no one has done; row across the Atlantic, climb Mt. Everest then cycle around the world. He's already done the first two tasks although in different years and while completing all these feats in a year is timely possible, I'm excited to track his progress. Check out his awesome video, following him on twitter, @CaptainKetch and track his story via his website, jamesketchell.net.

Pushing Limits from Tim Juby on Vimeo.

2012 Cardiff Kook Inaugural 10K

Looking for a race is pretty easy when you have a great site like active.com to guide you. Luckily, I found out that the city of Encinitas was holding their inaugural Cardiff Kook 10 on Superbowl Sunday. After last week's 5K Trail Run, a quick 3.5 miles on a hotel treadmill and the 10K at Miramar Lake on Friday, I was thinking that I could "easily" come in under 60 minutes. Logging into my Garmin Connect and pulling up my Cow Harbor Results, I set my goal at 55 minutes or if anything, beat my previous 10K record of 57:27.2. In all seriousness, being an official 2012 2XU Brand Ambassador, all my races this year have to be PRs! That's qualifies as SWAG right?!

It was a beautiful but chilly morning clocking in at 52F.  My breakfast consisted of Starbucks Perfect Oatmeal, a banana, a can of FRS and coffee.  My stomach was feeling okay but right before the race, it started to grumble a bit.  I arrived almost 30 minutes prior to the chip pickup, but the volunteers were early and ready to hand them out.  I pick up my Gemini timing chip, which I guess almost makes for zero waste but it wasn't my favorite.

I set out immediately at a great pace with everyone leaving me in the dust, but I knew that I was doing it right.  I clocked in at 8:52 for the first mile then a 9:02 for the second mile feeling great. Approaching the turn around point, the course itself got a little narrow and almost led to a speed walk so I took a picture of the great view! I still was able to clock 8:38 for mile three but I'll admit that it was a little downhill. Running along the PCH with waves breaking and the sun shinning...you couldn't ask for a better scenic route.

The way back would prove to be a little much at the past where the next two miles clocked in at 10 minutes a piece but I was still on pace. I would have to sprint the last mile but I felt like I was up for it. Unfortunately, I only had .2 in me and finished at an official tag time of 56:52.2. I was happy to make it a PR, but I have a lot of work ahead of me.

One of my friends, Brooks Butler, told me about doing some Tabata Intervals specifically "15:00 min warm up. 20 sec on. 10 sec off running for 10:00. As fast as you can set treadmill. Then 5:00 cool down." I have yet to do some crossfit this week and looks like I'll be out a whole week due to the yearly pilot tests and ground school that lie ahead but I can't wait for that next race!

The medals between the 5K and 10K weren't differentiated and but all in all, for a first time event, the turn out was high, the costumes awesome, the weather amazing and it made for a perfect start to Superbowl Sunday.

Here's one of the best costumes of the races and yes, he ran the 10K helmet and all!

A 10K before a 10K

Waking up albeit late in the morning, I thought to myself, "Why not go running outside on a nice San Diego Winter's Day?"  Of course, after eating a great breakfast of pancakes, eggs & rice + fruit, and an hour of digesting, we went out around noon for the usual Miramar Lake Loop.  I wanted to make it an easy 10K so I did an out and back here and there rounding it off to 6.5 miles.

It's always a pleasure to have my wife Adelle run with me and truthfully, I was only expecting her to run 1-3 miles but after jogging two solid 11 min/ mile, she decided to keep on trucking. I ran ahead of her and then turned back in order to catch up with her then went ahead again. This was my way of reaching my 10K goal prior to this Sunday's Cardiff Kook 10K and I did it. It was hot, I felt okay, but for the first time in a long time, my ankles were feeling loose. I'm taking a breather today, mostly stretching but I'm excited and can't wait for this season's first 10K. As always, I'm going for under 60 minutes. If I get near 55, I'll be in heaven!

Latest Endeavour

Two things.  1) I've just been accepted into 2XU's 2012 Ambassador Program and I'm super stoked.  I can already feel that it's giving me that extra edge to not only train but to bring it to the next level! If you have the time, check out their awesome clearance section for some great deals of up to 40% off! Just click here.

I've been stuck on my current level of physique weighing between 165-190 lbs for the last two years and I need to manage that.  As of this morning, I'm at 186.6 w/ a HIGH BMI of 26.0 / 146 lb Lean mass and 40.6 Fat mass.  (all these measurements have been calculated with Withings iPhone App WiScale)  I paired it up with a Tanita Irongirl scale because it was on sale at 75% off so until I find the need for the BC1000 or when Withings producers a better scale with more readouts, I'll hold off.

Eating on the road has its challenges and working out at hotels does have its drawbacks.  Because of that, I'll be taking it up a notch and actually be documenting it more here on elijahnicolas.com.  That's just an intro to number two; my dedication to Crossfit.  Check out my buddy Ryan Espiritu's blog.  He makes an awesome comparison between "Marathon Ry | Crossfit Ry" and he definitely is a great inspiration.

I let him down last week after he took one for the team partnering with me for the partner WOD and I blew chunks 5-8 minutes into the workout.  Way to pull for my slack.  SWAG!

Crossfit Ry takes better race pictures than Marathon Ry.

This post won't last long because having pictures of Ryan on my blog aren't my type of thing.

2012 Lake Hodges 5K Trail Run Race Report

Since 2010, the Sun Strides Foundation has been continually expanding their Trail Run Series. The start of the series begins with a 5K out and back course at Lake Hodges in Escondido, California. This year, the Trail Run Series consists of three runs: a 5K, 7K ending with a 10K. If you're not familiar with their mission statement, here it is -- "To provide sustainable energy solutions for people with limited resources throughout the developing world." Pre Race: Friday was a long day and was extended into the early morning hours resulting in a total of two hours of sleep. I didn't feel rested but at the same time, the motivation was ever presernt. Lien Vo chose to run and of course, it was Ryan Espiritu who said I should do it. I didn't know about this series or the Lake Hodges 5K until the Friday the day before so I thought, why not? No training (my usual enemy) and spontaneity suits me best so, once again, why not? I woke up to an early alarm and text that Lien was at the house already and I got going. Putting on my 2XU Men's Elite Compression Tights paired with their Men's Active Run Top MR1810A, I felt good. I chose to wear my Asics GT-2150s because I didn't think my Newton's would perform so well on the trail. I'm still not sure if that was a good idea or not. I stopped by Starbucks for a bagel and coffee, drank an FRS, registered and waited until the start.

Race Course: I didn't expect the hills, nor did I expect that many loose rocks so of course, along the way, my ankles continued to roll on me but overall I felt great. Not a 10 by any means, but I did clock my first mile at 8:48! The average temperature was a hot 78F by the time the race started and the sun present and in summer's strength. It felg good indeed! After that first mile, my heart felt like it was going to jump out of my chest and that's when my body yelled, "YOU SLEPT 2 HOURS!"

I did finish under 30 minutes clocking 29:59 with their Road I.D. chip timing but the course did fall short at 3.0 miles. All in all, I felt okay but I'm more than determined now to get my 5K on!

Avg Moving Pace - 9:52 min/mi Avg HR - 171 bpm Avg Temp - 78.8F

P.S. I will have the Miami Rock 'n' Roll and Ragnar Florida Keys up soon. I promise!

Three times in a week: Miramar Lake

I've upped my "training" a notch and have actually been putting on some miles on my Newtons! In preparation for the Miami Beach Rock 'n' Roll Half Marathon in December, I've been waking up early and running around the local lake. I'm definitely a sore and probably should be stretching out more. Here's my latest run where I've actually achieved two miles pacing ~9 mins each! That's fast for me. Of course I tapered out but still came in at under 50 minutes for 5 miles! Today is going to be a 10-miler! I'm just not sure if I want to run around the lake twice or come up with a random run around the neighborhood.

A (short) Wednesday Hike

I decided to take a hike yesterday and go up a local mountain trail. More specifically, up Black Mountain. It isn't really a recreational hike but more a path up a mountain side but it felt really good. I've actually done this hike 4 times this year which is a record but it's short and usually gives you great views of San Diego. Not so much yesterday. Parking near the gates, I set off and kept the speed up and sweat a good bunch. The only downside was the late start but it all was well worth it. It's pretty awesome taking a look at the Garmin data how much more of an effort it is to climb than descend. Taking a look at the elevation gain of ~750 feet, you can see the heart rate graph accompanying the ascent and descend where it drops off almost a whole 20 bpm. It's definitely more along the effortless side of working out, but none the less, I was still within the 60% Max zone. Good times! I'll have to post some panoramic views next time I "summit!"

Hilton Motivation

The first day of my trip consisted of three legs starting at 9am ending at 4pm in Oklahoma City where I ended up "napping" till 12 midnight.  Call it the case of the Mondays where I have commute to work and am just all funked up for a little while.  Napping doesn't help either but it feels so good!  The gym at the Wyndham Garden isn't that great and I just choose to fill up on water instead of eating dinner.  I know it's bad but I ran a 5k the day before, hardly got some sleep and need to catch up on it.  I paid for it dearly when trying to go back to bed for the early 4am wake up call. The next morning consisted of only two flights (OKC-DTW-YYZ) and when I got to the Downtown Toronto Hilton, I found the energy in me and hit up the gym on Day 2 of the 3 day trip.  The session was set for a brick and I successfully completed an "easy" 1.5 hours!  Admittedly, the Downtown Toronto Hilton houses the best fitness center in our hotel system and this makes working out that much easier and more enjoyable.  The swimming pool was closed for renovations, but the gym was clean and ready to be used!  Hopping up on the bicycling machine for an hour, I ended up next to a woman who was running on the neighboring treadmill at a 10:00 min/mile pace.  She was 2/3s into her hour of running when I started beside her.  At the end of her hour, she took a break and surprisingly jumped back ont the treadmill for another hour!!!  I think she was gunning for a half marathon distance but that was just awesome.  That gave me motivation to up my effort level a notch.  I found myself yawning here and there as I was still a little exhausted from the lack of sleep but I had the Patriots at Bills game to keep my attention.

I struggled a bit in the beginning but as I pedaled along and found my groove.  I even hammered away hitting and sustaining 24mph for 1 minute intervals every 10 minutes.  My calves are still sore and now quads and hamstrings are too.  At about the 30 minute mark, I accidentally hit the reset button so I just guessed and added another 35 minutes for what I would know would be more than an hour.  The entire time I was sustaining a 75-80 rpm cadence as well an average speed of 15.0 mph.  All in all, it was a good ride.

By the end of that hour, I was soaked and dripping.  I got off the bike, cleaned and anti-bacteria-sprayed it down, drank a cup of water then immediately hopped on the treadmill.  I was thinking that I I could go for an hour but my calves weren't going to let me.  I could feel a light cramp creeping in my right calf so I just eased on at 6.0 and then back down at 4.5 when I would feel it coming right back.  I was able to finish 3.31 miles at 35:00 minutes with some light intervals. The last quarter mile I ran at 8.0 and got my HR to 174 bpm. Good stuff all around.

The crew met up for dinner and I enjoyed a good Salmon + Jasmine Rice Dinner paired with a side Caesar at Jack Astor's. Instead of alcohol, I found myself ordering water.  I was thinking of grabbing a Canadian beer and catch the rest of the Chiefs at Chargers game but I just wanted to feel good about my workout.

Of course, today's already been filled with long flights; YYZ-DTW-MTY-ATL where the last two legs blocked in at over 6 hours!  Now heading back home to San Diego on another 4.5 hr flight where right before boarding, I was running from E35, through customs, through security and all the way to gate B36!  Gotta love the commute!  Swimming tomorrow and apparently some hot yoga at Core Power?!  I still have to find a Master's class or a group of sorts to help me out with my swim techniques.  Any ideas?  My schedule sucks so I can't dedicate myself to any set class schedule so unfortunately that's out of the options. I'll have more this week!

Amazon's Kindle Fire Android Tablet Unveiling is this Wednesday!

Here's a picture of my "Atlanta Airport" Mile.  I didn't run from E - B but the total .50 miles of running was at almost max speed while pulling my rollerboard, flight kit and laptop bag!  I was perspiring like crazy when I got a seat in the back of the flight and as I finish this post, I'm just not feeling cooler.

End of the Week

Getting back into the groove always proves to be difficult but this time, I'm really setting my sights on something big...something REALLY big. I'm talking about the Oceanside Half Ironman at the end of March 2012. Granted, I'm coming up with a workout regiment and can't wait to join up with the San Diego Tri-Club, but my schedule has already taken a turn for October making it difficult to partake in any of the activities. Here are two runs from this week. I'm still sore in my calves as well as my left foot from when I sanded / buffed over it so we'll see in the coming month if and when I can actually work things out. More or less, I think I'll be able to do my biking and running at the overnights while I'm out and the swimming, I'll have to do when I'm in town at the local 24 Hour Fitness or maybe join up with the YMCA. Does anyone know what kind of skill set you need to have in order to join a Masters' swim course? On a scale from one to ten, I give myself a six in swimming competency. I need to work on my form and breathing. (I guess that's an understatement). I also have a picture of me breaking my 60 minute 10-K barrier at the 2011 Cow Harbor Race!

Monday's Run

Today's Run

2011 Great Cow Harbor Race 10-K Race Report

After I ran my first Cow Harbor Race 10-K four years ago, I made a goal to run a sub 60 minute 10K. Last year became known as my 1 min over disappointment, and since then, I promised myself that this was the year! It was a little cool in Northport, New York, waking up to a 58F morning, but the stars did align and...I DID IT!!! (My official time clocked in at 57:27.2)  I'll admit that the the calve guards by 2XU also helped me push for a fast time.  They felt AMAZING!  The course record, set by Ryan Hall in 2006, was even broken by five seconds by Mo Trafeh, who recorded his third straight year of Cow Harbor Race wins!

The big deal this year, for me, was that one of my best friends, Matthew Pitfick, was chosen to design the Cow Harbor Race t-shirt. I'll admit that the shirts of past years were only bed worthy, but I knew with him at the drawing board, the design would actually be wearable (it was also his intention). Bottom line, the shirt came out awesome and you could hear people talking about how great it was to have a shirt that looked good. His family even had a half page article in the Observer, a Northport newspaper. Matt also designed a great poster which is going to be hanging in my house but unfortunately, the poster, which should have been showcased, was not. Signed and numbered, and even priced reasonable, I was disappointed that it wasn't more of a big deal. Matt showed me posters from the first few years of the race, and it's just an overall shame. I'm sure that people would have been lined up to buy them! Maybe next year?

Take a look at the poster!

Another big deal for me this year was that I was able to finally get my wife, Adelle, to come out and race. Cow Harbor Day and the race in Northport has actually become something that I look forward to every year because I get to spend the weekend with a bunch of some of the nicest people I know. Given the fact that they are invested in the race and town, makes it just an overall good feeling time. I'm really happy that she got to experience race day!

And one other awesome thing about this year's race was that our good friend Esther ran it too! It was her first race and she freaking ran fast clocking in at just over 51 minutes! Congrats to her and Adelle!

To go with the race, here's is my Garmin data! Check out the climbs. Fun times all around and I can't wait to try and make it under 55 minutes next year!

I do hope that next year they have a starting time mat and halfway mat. It'd be even more cool if New Balance, who is a primary sponsor, help with the shirts and make 'em tech t-shirts!

The 2011 TriRock: San Diego (My Second Sprint Tri)

I really thought that 2011 would be the break out year for me after my first Sprint Tri, but seeing where I was going in my lack of motivation and training, I ended up sticking to the sprint distance instead of racing the Olympic. My biggest hurdle is yes, still the swim portion, and I thought that the bike and the run would be easy...I was wrong. I'm also just going to keep this a "short" race report. Pre Race: Leading up the race, I wasn't able to get any swim lessons in and before the Wednesday prior, the last time I went for a good swim was about a year ago during the last Sprint Tri. I felt good in the pool at 24 Hr Fitness and actually even "trained" a bit in breathing every three strokes technique. I was loose and pretty confident. I was running here and there but a 5K to me is just not that daunting to where I felt the need to train. I also had a good 25 mile bike ride the Labor Day Monday before w/ my Uncle Romy and once again, I was glad to have my legs still with me. I only completed one training brick and that was all indoors at a hotel gym so no, nothing indicative of road conditions. The expo was about 20% the size of last years which was disappointing and the vendors had little of whatever inventory to sell. From what I was over hearing, the prices were just too high for this race so many didn't care to participate. Shame on Competitor because I was really looking forward to it. I did happen to find another good tri top and short from Zoot replacing my 2XU stuff from last year. I spoke to Stephen from One Tri in Orange County, CA and he was awesome. Full of information and knowledge, he was fun to talk to. What ended up in the swag bag was a lot less than last year's goodies. =(

I prepared well the night before by laying everything out but unfortunately, contracted the pre-race jitters resulting in 55 mins of REM sleep.

The Race: Driving down to the start was a breeze without traffic. My wife and I arrived with plenty of time and a good parking spot. I setup my transition area, met some new friends and started to prepare mentally. I was happy to have my family there with me for the start and even have the little one wake up for the event!

I was in the third wave and after some pretty awesome 9/11 ceremonies, off we dove in. I got into the water feeling good but once I started stroking, I found myself exerting too much effort. Either my wetsuit wasn't on all the way or what, but I couldn't get a descent stroke in with the suit forcing my arm ahead of me. Frustrating as it was, I was going nowhere. It's the same Xterra suit I used last year and haven't put it on since and it was rough. Once again, I did a combination of strokes and got out of the water almost 5 minutes later than last year. The transition was a lot faster with getting my wetsuit off and bike equipment on, but I found out that I should actually put on the bicycling gloves on first rather than fidget with them while riding so that slowed my down greatly. I also forgot to turn start my Garmin Edge 500 until .5 into the bike. I didn't train with aero bars so I wasn't going to put them on last-minute and still regret it. Cycling the last-minute updated 2 lap course, was "easy," but I couldn't find a good groove to really start mashing. Transition to the run was easy but even then, I must have started with my left foot because what I had in mind wasn't what my body was doing. Disappointing but it was a great race, I finished, and my wife, mom, sister and niece were there to celebrate the finish with me. I promise to make it worth while for them next year! Thanks for waking up early and coming out!

Conclusion: The theme to this year's sprint tri... Elijah couldn't get his groove back. From a lack in form, cramping and no good motivation, I wasn't prepared. I knew that going into it, but I didn't think I would suffer that horribly. Yes I still came in under my goal of 1:30 but the course was shorter this year. Yes, I'm also one year older, but it was frustrating. I'm definitely going to sign up for the 2012 San Diego Spring Tri Rock, not only because I have a 50% off coupon, but because I know that I'll be in a different mindset and want to perform. I'm still contemplating the 2012 Oceanside Half Ironman which gives me a good 6 months to train, but the only open slots are for those than can fundraise $650. Till then, here's to the Cow Harbor Day 10K Race on Saturday!!!

I might have forgot to mention that the night before, I had an awesome pre-race dinner at The Tractor Room with a Gage Caudell from Range Traveler. He'll tell you how we first met. I just know that I want his Leica M9-P but I'll have to may e just settle for the Sony NEX-7 in November for a fifth of the M9's price!

Here's a "candid" pic that he took on the fly.

And for those that do care, here is my Garmin Edge 500 Data. It's not accurate what so ever but maybe when Garmin releases an update to their 310xt, I'll have some better data.