Adarq.org

impressed with this coach. seems to really make his athletes work during these sessions, brings the intensity.

also, some of these "kids" in the videos are nuts.. South Florida is known for crazy athletic WR's/DB's/RB's.



quick clip of some NFL'rs doing footwork/drills .. so impressive.




this video is solid .. intense.

<a href="http://www.youtube.com/watch?v=0ICiB0MHi4w" target="_blank">http://www.youtube.com/watch?v=0ICiB0MHi4w</a>



a group session clip:

<a href="http://www.youtube.com/watch?v=H8cGO3HfqzU" target="_blank">http://www.youtube.com/watch?v=H8cGO3HfqzU</a>



<a href="http://www.youtube.com/watch?v=GEpdrIy6chs" target="_blank">http://www.youtube.com/watch?v=GEpdrIy6chs</a>



this vid is solid too .. some camp he held at IVes:

<a href="http://www.youtube.com/watch?v=-LD0Ke7pKdU" target="_blank">http://www.youtube.com/watch?v=-LD0Ke7pKdU</a>



cool seeing so many parks I love in this dude's videos.. Carter Park, Vista View Park, Ives Estate Park, even the Hill of Coral Springs.. hah.

2018 race list/history!

Vista View Ultra 360 Relay -> January 14, 2018
- 1st OA men's relay

Tropical 5k -> January 27, 2018
- 13th OA!
- 18:54

Publix A1A Half Marathon -> February 18, 2018
- 25th OA!
- 1:27:11

Superhero 5k -> March 3, 2018
- 1st OA!
- 18:05 official, 17:43 unofficial (PR)
- long run on the hills after!

Run for the kids 10k -> March 10,2018
- 2 OA!!
- 37:13 official, 37:04 unofficial

Schiffy 5k, on grass -> March 18, 2018
- 2 OA!!
- 18:05 official (wrecked), 17:48 unofficial/watch but still wrecked (no kick/confusion)



Coral Springs Half Marathon -> March 24, 2018

Inaugural Ben & Jerry's Mile -> April 10, 2018



That's what i'm focusing on!

edit: I should include links to the races eventually. dumb for not doing it initially.

5k race day yaaaaaaA!@!#!@$!



03/18/2018

bw = 144
bw before bed last night = ?
soreness = none!
aches/injuries = none!
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 7

wakeup = 05:00 AM

log:
05:15 AM: GU, oatmeal + tons of pink salt + tons of honey, lots of electrolyte water
06:45 AM: workout: w/u + race + extra miles
-
Schiffy 5k: 2 OA (lead for 2.5mi). 3mi @ 17:08 (BIG PR!). 2mi PR 11:14 @ {5.32, 5.42}! insane finish, we (top3) got lost at the end (confusing, no direction): 1st hopped a fence (17:17), i went around (18:05), 3rd followed me. nuts. lmfao but frustrating
08:00 AM: food: rxbar, water
08:10 AM: more workout ^
10:00 AM: food: at race: some vegan burger stuff, some mini empanadas, water
- really good!
11:00 AM: food: grand luxe w/ aunt: chicken & waffles with tons of syrup, french toast with tons of syrup, some sourdough with butter, lots of water
01:30 PM: food: rxbar, water
03:00 PM: food: black tea
06:30 PM: food: 3 slices of sourdough multi grain, bunch of cashews, banana, water
08:30 PM: water



workout: (14 miles total): w/u,
Schiffy 5k: 2 OA (lead for 2.5mi). 3mi @ 17:08 (BIG PR!). 2mi PR 11:14 @ {5.32, 5.42}!  insane finish, we (top3) got lost at the end (confusing, no direction): 1st hopped a fence (17:17), i went around (18:05), 3rd followed me. nuts. lmfao but frustrating, c/d
- https://www.strava.com/activities/1459265415
- http://www.splitsecondtiming.com/results/2018/ives2018.php (edit: adding results)
- PR's:
- declaring a 17:39 5k PR and don't give a fu*k.. 17:08 for 3 mi & a 6:1X 0.15 (confused/lost) finish still came out to 17:48 watch time.. so 17:39 is my time. kiss my ass wrecked course.
- 3 mi @ 17:08 (-3s?)
- 2 mi @ 11:14 (-6s)
- 5k @ 17:39 (-4s)
- cooper's test: 2.13 mi in 12 minutes!
- official 5k: 18:05
- can't even find the results .. odd. they are empty on the main site: http://www.splitsecondtiming.com/results/2018/ives2018.php

guy who hopped the fence was on the right path. i went way off course and yelled to the people yo where do i go. insane.

same guy who beat me for 10k last week, got me today. i had a big lead on him, but he closed it by about 2.5 and got me. wrecked







^^^ that small dip ~3/4th of the way into the first mile was me going up a very steep but small hill, got me to like 7:XX pace and it was only like 15 feet, but really steep .. ruined my first split which i wanted to be sub 5:30 lol. fuqn "hill".









17:08 for 3 mi (closing in on 3 @ sub17!!), but 18:05 for 5k (0.1 mi in nearly a minute? syke).

no wonder why no one likes to play with lebron:
<a href="http://www.youtube.com/watch?v=3BUMjQByXsA" target="_blank">http://www.youtube.com/watch?v=3BUMjQByXsA</a>

he yells at people to do things he doesnt even do, like box out or the intangibles

i remember when he went at chalmers like that.. that was such shit.

nice that he apologized but that was pure garbage flexing on him like that.

on pause of full atg squats, on the come up, my calves feel a pain

strange, my ankles are very flexible as well as achilles from so many paused squat, but why is there pain in calves, it is pretty flexible too.

dno but, just from the biomechanics of it, you have to be either plantar flexing on the way up, and/or just shifting too much of your weight onto your toes.

so regardless of flexibility, you're activating that musculature either concentrically or eccentrically.

could need a bit of form shifting, or "cueing" on where to pushing through the foot etc.

virginia really looked like an division 2 team, how did they do so well in the reg season?

everyone can have a bad night but.. ya they looked AWFUL.

 

what Luiz Souza said on FB:

E hoje foi dia de disputar a 4o prova do Desafio LS8. Devido a minha preparação aí em GV, sabia que teria um bom desempenho por aqui, pois o resultado vem dos treinos, mas jamais imaginei que ganharia 4 provas consecutivas. Sorte, combinação, coincidência, .....? Eu não sei, só sei que ainda não conseguiram correr abaixo de 3:20 /km e eu estou conseguindo. Se vou continuar vencendo, também não sei, porque mais importante que chegar em primeiro geral, é usufruir dos benefícios proporcionado por este esporte com alegria como sempre fiz. E também mostrar ao mundo que para a prática esportiva a idade não tem influência.

Hoje, foi mais sofrido, o nível estava alto, cross na grama com elevação e curvas fortes. Mas mesmo assim deu para fazer um bom tempo. 16;50 nos 5km. Com direito a chegar dentro de um estádio de futebol americano lotado.
Mais os agradecimentos a todos pelo apoio.
#Deusébomotempotodo.

translated:

And today was the day to compete at 4 the challenge of the challenge challenge due to my preparation there in gv, I knew I would have a good performance around here, because the result comes from training, but I never imagined that I would win 4 consecutive Luck, combination, coincidence,.....? I don't know, I just know they still haven't managed to run below 3:20 / km and I'm getting it. If I'm going to keep winning, I also don't know, because more important than coming in the first general, is to enjoy the benefits provided by this sport with joy as I Also show the world that for sports practice age has no influence.

Today, it was more suffered, the level was high, cross on the grass with high elevation and curves. But it still gave us a good time. With right to arrive inside a crowded football stadium.
Thank you all for your support.
#Deusébomotempotodo.

I made him WORK ... HARD. When he past me, he was breathing so hard. Just so much experience and he wanted it more. But I pushed him to the limit today. Almost got him. Was hoping he'd just crack come 2 miles but i guess since he was slowly gaining on me after say, 1.5, it gave him some confidence. Can't crack a dude like that too easy... instead, I cracked.

LMFAO.

but ya, nice to know I really gave him a scare.. I was hoping that 2 miler would crush his spirit. Too much of a pro...