AZ Run Dad

Cardiff Cook 10k

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Location:

AZ,

Member Since:

Mar 10, 2012

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

Personal Records:

5k: 15:38 2014 Carlsbad 5000

10k: 33:06 2012 Mesa Turkey Trot

Half Marathon: 1:11:40 2013 Eugene Half Marathon

Marathon 2:32:14 2012 Tucson Marathon

 

Short-Term Running Goals:

Eugene Half Marathon

Long-Term Running Goals:

Sub 15:30 5k

Sub 1:10 Half Marathon 

Sub 2:30 Marathon

Personal:

Husband to speedy wife Allison and father to Camryn (7) and Brandon (5).  Graduate of Weber State University where I played on the tennis team.  I love to run, help others get faster, and always learn about the sport I love.  My wife Allison and I have a blog called AZ Parents on the Run about our running lives with kids.

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Total Distance
327.05
Total Distance
7.30

7.3 miles including 6 strides along the ocean in Carlsbad. Planned a vacation with my wife and found a nice competitive 10k while we are here so I'll be racing tomorrow. Hoping to go under 35 minutes. We drove the course today and it's an out and back along the ocean with some rollers. I'm looking forward to it. 

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Race: Cardiff Cook 10k (6.21 Miles) 00:34:15, Place overall: 15, Place in age division: 4
Total Distance
15.30

Solid race for me today. We were here on vacation and found this race online and it turned out to be a good one. They have an elite division and give some good prize money so the field was very competitive for both men and women. The course is and out and back along the Pacific Coast Highway in Encinitas, California. If you are ever in the area in early February I would recommend this race. The course starts out with a slight uphill for the first mile then a big downhill the second mile, flattens out for 3-4, back up for 4-5 then you get a slight downhill back towards the finish. It is not a negative split course because the big hill is in the second half. 

I was in the elite corral and everybody got out pretty quick. I felt like I was in last or close to last right from the beginning. I opened with a 5:32 first mile into a decent headwind and felt a little labored so I slowed down just a little. Even with the big downhill  my next mile was 5:42 but I think that made my race. The course flattened out near the turnaround and I was starting to feel pretty good. Mile 3 was 5:41. When we flipped I started to pick it up and start picking off some runners. Mile 4 was 5:33 and the headwind was now a tailwind. I was starting to feel really good as we headed back up the big hill. I ran mile 5 in 5:32 and was still feeling great. I ran the last mile in 5:18 and passed a couple more people down the stretch. I ended up running 17:25/16:49 which isn't supposed to happen on this course but I guess I ran it well. It looks like I had the 5th or 6th fastest 2nd 5k by looking at the results. I finished 15th and was well under the 35 min barrier I was hoping to break. I feel like I'm in a good spot heading into the meat of Boston training. Today was 1:53 faster than my 10k on Thanksgiving which is nice to see. I cooled down 6 mileswith my wife Allison who returned to racing after a long injury season. She ran the 5k in 18:10 and was 4th. Time for a beer and some football to finish off this vacation. Not bad!

Splits: 5:32, 5:42, 5:41, 5:33, 5:32, 5:18, 56 sec for last .2.

Comments(6)
Total Distance
12.00

AM: 8 miles easy with Allison in Carlsbad. We started in the dark at 5:00 so we could beat traffic. Nice run and legs feel great.

PM: 4 miles back at home.

 

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Total Distance
13.00

AM: 8 miles around the neighborhood.

PM: 5 miles including 5 x 9 sec hill sprints all out

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Total Distance
15.75

AM: 11.5 miles with 8 x 1k on the track with 200 jogs. Splits were 3:22-3:25. Felt good and completely in control. Good workout coming off the race. Not too hard but definitely working. We had four people in our group and 6 total at the track at 5 am. Perfect way to start the day.

PM: 4.25 miles at the park on the way home from work including 4 strides in the grass.

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Total Distance
12.00

12 miles around the neighborhood a bunch of times. Body feeling good.

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Total Distance
22.00

22 mile long run on the Phoenix Marathon course: Met some people at the 16 mile point and got  a ride up to the top. I ran alone but that's what I was planning on so no big deal. I ran the first 12 at a moderate effort and felt really good today. Going down the hills felt much better today than when I did this a few weeks ago. First 12 were probably about 6:40 pace. After 12 I went straight  into 6 x 1 mile with 1 min jogs in 5:47, 5:46, 5:43, 5:43, 5:44, 5:45. Those felt pretty good but the last one was tough. I jogged another 1/2 mile then did two miles in 5:59, 5:48. I cooled down until I hit 22. The end of the run was tough but I felt really good today and this was meant to be hard. I like the fact that I felt a lot better handling the downhill today. 6:25 pace for the whole run.

Comments(5)
Total Distance
10.45

10 miles slow and then 6 strides after. I was definitely tired from yesterday but I feel good and healthy. The strides at the end felt great. 7:30 pace.

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Total Distance
12.00

AM: 8 miles easy

PM: 4 miles easy + 6 x 9 sec hill sprints

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Total Distance
18.10

13.1 miles w/ 8 x 1 mile on the road with 1 min jogs. Usual warm up loop with drills and strides then the workout. Splits were 5:33, 5:35, 5:33, 5:34, 5:34, 5:36, 5:34, 5:27 (kicked it on the last 1/2 mile. Target was 5:40. Didn't feel especially great today but was able to keep these pretty quick without going to the well with the exception of the last one. Pretty happy with this one. Cooled down 1.5. 

PM: 5 miles at Freestone park on the way home. Almost didn't get off the freeway to do this but glad I did.

Comments(2)
Total Distance
8.00

8 miles 7:30 pace. Taking it easy until half marathon Sunday.

I got an email for a mile race in Southern California on March 16. Looks fast and fun. There is prize money. I thought some of you fast guys might be interested.

The Encinatas Mile

Comments(3)
Total Distance
12.20

12.2 Hilly miles in Fountain Hills with Ricardo, John, and Brent. Nice easy run and great conversation. 7:23 pace. I tried the recovery boots at a local running store here yesterday. They are inflatable boots that compress and decompress around your legs to help with recovery. I quite enjoyed them and my legs felt great after. Not scientific but hey at least I felt good. 

Comments(3)
Total Distance
6.50

6 miles + 6 x 100ish strides. I'm racing a half marathon tomorrow so just a little run today. I feel good going into the race.

Comments(2)
Race: Lost Dutchman Half Marathon (13.11 Miles) 01:15:05, Place overall: 2, Place in age division: 1
Total Distance
18.50

I've done this race a few times and I really like it. It's has a small local feel and is well organized. The setting is really nice and the course is challenging. I chose to do this one again this year because I think it will help with my long term goal which is Boston. The course is a hilly out and back near the base of the Superstitioin Mountains. I knew my friend Ricardo would be doing the race and we are really close right now. We planned on working together as much as we could. When the race started we were racing for 2nd place fairly quickly. My goal for the first two miles was to be conservative and not look at the watch until the mile markers. Well the first one felt easy but it was a 5:57 which was a little too conservative. I picked it up immediately and my race was on. Ricardo and I ran side by side and progressively brought the pace down. I felt like we were running hard but just barely within my limits. There were a couple of moments where I almost let Ricardo go but I made the choice to run his more aggressive race and see how it played out. We made the turn in 37:50 or so and I started to feel pretty good. The mental side of heading for home plus running by and receivng encouragement from the other runners gave me a boost. The hardest part of the course comes at about 8 1/2 to 10 1/2 miles with a couple of miles of uphill and today a headwind. Ricardo asked if we could share the work each half mile during the stretch and I said yes. He lead the first 1/2 mile and I literally felt like I was jogging so when I took over at 9 miles I put a gap on him and that was the last we ran together. I could feel the difference right away of runnning solo and in front vs behind. I suffered pretty good the rest of the way up the hill but bottoming out with a 6:01 mile. I had put about 10 seconds on Ricardo in the 10th mile. The last 2.5 miles are a slight downhill and we had the wind in our favor so I was able to pick it back up and have a decent finish. I feel like I ran really hard and couldn't have got very much more out of myself. I was able to see my wife and kids with about a 1/4 mile to go which was great. This was 7 seconds slower than I ran last year so I'm happy with the progress I've made since taking a break. The winner was a high 1:11 and was a spec in the distance for most of the race. I finished 2nd in 1:15:05 and Ricardo was 15 seconds back. By the way Ricardo just turned 50! He has been breaking all the state age group records the last few weeks since his birthday. Overall happy with the race and my effort. Great day of running!

Splits: 5:57, 5:51, 5:49, 5:34, 5:37, 5:48, 5:43, 5:34, 5:49, 6:01, 5:48, 5:28, 5:33, 28 seconds

Course Profile from a random runner

Comments(13)
Total Distance
13.00

AM: 8 miles easy around the neighborhood. Legs are tired but no trashed like I though they might be. I think the Myrtl Routine really helps and is the main reason I haven't been injured for the last year. Definitely worth 10 minutes a day.

PM: 5 miles on the way home at Freestone Park

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Total Distance
12.00

AM: 8 miles around the neighborhood. 7:20 pace

PM: 4 miles with JT and Ariana. A few slow strides mixed in.

 

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Total Distance
16.25

AM: 11 miles around the neighborhood. Legs feeling close to recovered from the race. 

PM: 5 miles + 8 x 9 sec hill sprints

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Total Distance
15.25

15 miles in Fountain hills with Ricardo, Brett, and Brent. 1 min pickups during the first min of the last 8 miles for just a little turnover. 10k effort. Overall moderate effort. About 1400 ft of climbing. 7:04 pace

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Total Distance
21.00

21 mile long run: ran about 8.5 easy around the neighborhood then changed into the A6 (first time wearing these: A+ awesome shoe!) then did 3 x 3 mile LT efforts with 1 mile easy between. I was thinking 5:45ish but I felt great today and ended up a bit faster. Also wanted to keep the recovery miles at a normal easy pace rather than a shuffle. Splits were 17:02 (5:42, 5:40, 5:40), 7:05, 16:56 (5:40, 5:39, 5:37), 7:07, 16:52 (5:41, 5:39, 5:32). Finished easy after that. The faster parts felt hard but I felt smooth and had something left at the end. Recovery week paid off today! 6:22 AP

Comments(2)
Total Distance
10.70

10.7 miles in Tucson. My wife was running a 5k down there so I went with her and ran before the race and some of her cooldwon with her. Nice setting at the base of some pretty large mountains. Fun morning as I got to watch her win the race on a loop course which was spectator friendly.

Comments(2)
Total Distance
14.75

AM: 10 miles around the neighborhood. 

PM: 4.75 including 8 x 9 sec hill sprints

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Total Distance
13.00

Warmed up with usual warmup loop and drills and strides the did 6 x 2k on the road with 90 sec jogs (about 8 min pace). Splits were 6:43, 6:45, 6:43, 6:46, 6:46, 6:38 (kicked last 1/2 mile or so). I felt really good and while this was a tough workout I felt like I still had something left in the tank.  I ended up averaging 5:41 pace for 8.43 miles including the jogs during the workout portion of my run. I'm looking forward to seeing some of the Utah guys at the Phoenix races this weekend. I'll be doing the half but as of right now my plan is to run it as part of a longer run and only run some of it hard. We'll see if I can execute that plan. 

Comments(5)
Total Distance
13.00

AM: 8 miles

PM: 5 miles including 4 strides in the grass. 

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Total Distance
15.00

15 miles in Fountain Hills with Ricardo, John, Brett, and Ron. My legs are very tired but we kept it easy and I have an off day tomorrow so that will help. 7:17 pace

Comments(1)
Total Distance
327.05
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