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!