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!

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!

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.

San Diego Rock 'n' Roll Marathon....CHECK

Fifty three days before my 30th birthday, I completed my first full 26.2 on Sunday participating in the San Diego Rock 'n' Roll Marathon. It was awesome. Signing up a couple of months ago, my wife chose to run the half (13.1) while I convinced myself that this was something I would need to do before "growing" old. If you're not interested in reading the details, you can scroll down to the bottom of this post for my Garmin data as well as the official Rock 'n' Roll Results.

Training: None...more or less absent in terms of distance. It was definitely a bad idea and not a bright one to say the least. I had planned on running at a lighter weight (165 lbs. compared to my current 180 lbs. ) and even planned out a running schedule. Those "plans" didn't take. The longest run I would have done would have been the 10 miles the previous Wednesday while using Gu once at the half way point. A couple of weeks of ago, I completed running ~16 miles on the Ragnar Relay but that was during a 24 hour period so I guess that didn't count?! Next time...(if there is another one) I will definitely train appropriately.

Day -1: Drinking lots of water, picking up Runblondie26 and her husband, hanging out at the Expo (buying my first pair of Newton Running Shoes from Ryan, buying some 2XU Calve Guards and officially signing up for the San Diego TriRock), attending a Padres game followed by some carbo loading w/ Bronx Pizza and carne asada fries. I got the gear together, set the coffee maker and went to bed early.

Day 0: Waking up w/ around 7 hours of sleep, I took a shower, dressed and got ready. Eating a peanut butter & jelly sandwich, drinking a can of FRS, and sipping some coffee was it for the pre race meal. Adelle, Lindsay and I walked 1.7 miles from the downtown apartment to the start line arriving a little later than originally planned but it worked out after checking in our gear bags which by the way was really quick and easy. Lining up and finding my 4:45 pace group in corral 23, I awaited the starting gun. About 30 minutes later, looking down at my heart rate monitor on my Garmin Edge 500, I noticed that my adrenaline was pumping 100 bpm. Trying to slow it down and calm myself...it was time and off we went!

The pace leader took off to a great start and I purposely lagged behind. The first four miles flew by like none other and when the fork in the road was coming up for the half marathoners to turn north, I'll admit that it did cross my mind, but on I went toward into Downtown. Running in familiar territory was exciting and easy and when I came around mile 9 onto the 163 freeway, I was feeling like a champ! I happened to run into my sister who was just approaching the four mile marker on her way to completing her first half marathon so that was nice. Now this part of the course was pretty awesome in that the marathon closed both sides of the freeways. Running under the bridges were amazing because I actually got to see and appreciate the structures. Running on the freeway was fun up until the downhill portion came up. The road was uneven and sloped towards my left causing a imbalance in my legs and ankles and it only got worse. That's when I can remember first time thinking about the hot spots and ankle pains. Finally getting back towards on Friars approaching my half way point, I once again felt like I could keep on going. Nothing was going to stop me. I was drinking and maintaining hydration along with Gu's, salt packets and FRS chews...things were dandy.

Did I forget to mention that the sun was now beating down and the heat was picking up. Passing by Rose's Donut Shop, (yes I did think about grabbing one to go) Morena Blvd. would prove to be my nemesis. Around mile 18, the walking would start. It probably started around 16 as my feet just started to feel heavy. With 10K to go, I looked down at my watch and was still on pace. Then, it happened... the pace group passed me. I found myself walking a lot more then finally getting over the bridge towards Mission Bay, I knew I was going to finish it.

Motivation was found all along the course. I ended up walking next to a guy that has been doing the San Diego Rock 'n' Roll Marathon since the inception in 1998 and was telling me that only 101 runners remained of the original 20,000. He had a pace watch and he told me that we were still good to go even if with a target of 13 minute miles. Easy right?

I just couldn't get comfortable anymore. That's the bottom line. My calves were fine (thanks 2XU), but my quads, hamstrings as well as feet were just about done. I would force myself here and then and it wasn't until right before Fiesta Island did I give it another go. I got a call from Lindsay (who ran a PR 1:36 half marathon) saying that she was waiting for me at the 5K to go mark and would run with me. That was just awesome. She met me at the beginning of Fiesta Island and off we went. Then I came to a halt. I just couldn't do that much more. I was falling far behind and next thing you know, I'm aiming for 5:30. With .2 to go, my fan group cheered me on, Lindsay broke off and I finished strong. Coming in at 5:24, I can say proudly that I finished. Taking my "official" post race picture, I witnessed a couple getting engaged which was pretty awesome. In face, the guy carried the ring w/ him the entire time while running alongside and finishing with his girlfriend. I walked at a very slow crawl grabbing my gear bag and hopped on the bus back to the trolley then over the car. Good times.

We have runbondie26 all smiles, me with a red vine in my mouth the last .2 miles and me trying to look cool like I still have energy left in me.

Post Run: Once I got home, I took a shower, changed and off we went to grab a Smash Burger. It was good but I couldn't really eat that much. My appetite wasn't all there as my stomach was full fo Gu Gel and whatever other things I was filling up with along the way. When I got home, a little post race ice cream then I crashed for an hour and half. Waking up with a massive, what it felt like hangover associated headache, I hydrated with Gatorade, another can of FRS and got ready for dinner at couples night. I put on more KT tape around my quads and around my feet, and set out. Good times!

Day +1: I woke up feeling good. Sore for sure, but better. Sleep was good, lunch was great and I'm walking again. I hear that I'm suppose to hurt a little more on day +2, but we'll see! I got some great seats for the Padre game, even got a pedicure and ate some good pizza. Yes I said pedicure. At the Padre game, on the way out, I also got a chance to shake hands and snap a photo with the Woz. Yes, the Steve Wozniak, co-founder of Apple and who is a Padre fan through and through! Exciting weekend for sure!

Taking it in Stride

Putting on the running shoes that I was so excited for at the beginning of the month was a little harder than I originally thought. To be honest, I haven't ran / jogged / or even exercised since January 6th. Getting home from commuting, or arriving at the hotel exhausted from a day of flying around the cold and wintry midwest / east coast, and just getting back into the groove usually kills the mood. The only mood it doesn't kill is going out for some dinner and grabbing a drink. Bad I know especially for the workout that I need to be having. Discipline is key for sure, but I'll admit it here, as I might have before, flying sure does take it out of you.

Well, today, I did it! I put on the shoes, and embarrassingly, although not as bad as originally thought it would be, put on the only shorts I have here in San Diego.Yes, they are my Tri Shorts made by 2XU which are a blue tinged with purple. They call it Royal Blue so whatever. I didn't have a sport sweat tee so a white tee sufficed. Definitely heavier but I put on the headsets and went out. Here's a rough sketch of the route and when I ended up taking a picture at the stop point, RunKeeper Pro, unknowingly to me, paused the workout. I didn't realize it until I got back to the apartment.

Check out the amazing day though!

Check out the map down below. I took a cut up and over the San Diego Convention Center to do some stares which definitely added a small component to the early part of the workout. Good stuff all and in all!

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