Adarq.org

thursday

- run 4.2 km in 19:54
felt drained, legs no pop. the garmin map of this is hilarious, apparently i can fly.

- stretch

friday and saturday

- move house, give self break from exercise because man moving sucks

today

- run 7.52 km (7.19 km on Garmin but i'm going with google maps on this one) in 35:17
slow start but got into the groove a bit and this ended up feeling nice. two circuits around the neighborhood. garmin took 10-15 minutes to pick up the signal and i'm gonna go ahead and trust google maps on this one. very disappointed in garmin and myself for not doing more research. it's weird, it felt like it was being pretty accurate at first but now i don't know. 330m is a pretty major difference. 4:41 pace for an easy run is okay.

- stretch

damn 10-15 minutes to pick up the GPS signal.. brutal. That happened to me a few times with my other watch, but this new one picks it up instantly. Also, it seemed to happen more at night for some reason.

The worst was when I did that tropical 5k in miami on jan 27, garmin couldn't pick the signal for 15 minutes or so like you, and I wanted to get my warmup (3 miles to the race) tracked for fun .. got like 1 mile of it. Critical malfunction lol.

but ya this garmin fail logging is rough, especially considering my experience has been very different.

you know anyone else in the area with a garmin? curious if they have problems there as well.

peace!

Nice work! That's big stuff, and having enough in you after a 5k PR to go for a nicely paced run with hills like that after shows you've got a lot more coming. 

thanks alot man!!

ya I agree, need to set my sights on sub17 5k in the not-so-distant-future.

I really enjoyed knowing I was going to do a long run afterwards.. I think it changed my mindset a bit, helped me relax. I really had a "who cares" attitude which, usually works well for me. Achieving "who cares" is not easy, I can stress/get nervous over something. But for this, i was like "whatever i'll run a decently hard 5k then go for a long run", which seemed to help me forget about the 5k.

So next Saturday, I have a 10k race + long run (another 10k+), hoping to achieve a similar effect. Though, this 10k signup was almost 2 weeks prior instead of 5 days prior, so it's in my head a bit more. Going to train hard all week, even run the day before, to make Saturday seem like it's not important.

Also, one thing i've been noticing: I seem to run much stronger when i'm leading. The first time I really felt this was on ~November 18 2017, when I lead for most of that coral springs 5k. When training with Andrea, when we do the follow the leader style, i'm much more comfortable leading, even if it's a faster pace, than I am chasing .. chasing at even slower paces, seems to make me more tired. It seems the same for her also. When she's leading, sooo much more comfortable. It's interesting. We talked about it on Tuesday... so it's actually good practice to do this follow-the-leader style tempo, with people taking turns.

peace!!

Shaquem Griffin

unreal.

LB.

4.38 40 (fastest LB ever, first sub 4.4 for LB's), 20 reps on bench, with a prosthetic left hand (no left hand).

<a href="http://www.youtube.com/watch?v=R6XSAb4DKlE" target="_blank">http://www.youtube.com/watch?v=R6XSAb4DKlE</a>

damn

Dan Rather

Sometimes there are horizons we humans think will never be crossed. They could be physical barriers, questions of time or distance, or impediments of the mind. But over the course of the history of our species, through ingenuity, hard work, perseverance, and imagination, we have shown the impossible can be possible.

There was a time when the idea of a person running a mile in under 4 minutes was assumed to be the beyond the limits of the human body. And then, a young English medical student named Roger Bannister proved that this conventional wisdom was wrong. It was 1954, on a track in the fabled university town of Oxford, England. That nation, still reeling from the destruction of World War II, needed a reason for optimism and hope. Bannister, whose own training had been hampered by the rationing of food in a war-ravished nation, became a hero and an inspiration.

Today, more than 1,000 runners have bested Bannister's time. A milestone has become a historical marker towards further progress. It is a timely reminder of what we all can accomplish in our own lives if we put our mind and energy to the task at hand.

Bannister passed away yesterday at the age of 88. May he rest in peace. In his racing days, he was known for his fierce final kick in the home stretch. It was what gave him his record and place in history. May we honor his legacy by always pushing ourselves to be better, no matter where we are in the race of life.

http://www.bbc.com/sport/athletics/43273249

2018 race list/history!

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

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

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

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

Run for the kids 10k -> March 10,2018

Coral Springs Half Marathon -> March 24, 2018

That's what i'm focusing on!

bump! checked that superhero 5k off the list.. now the question is, do I try and go for like, 5:5X pace for 10k on Sat? eheheheh. maybe (if i'm feeling good).

race day + long run day!

03/03/2018

bw = 144
bw before bed last night = ?
soreness = none
aches/injuries = left calf/soleus barely, right peroneal/ankle barely
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 7

wakeup = 05:30 AM

log:
05:45 AM: food: GU with caffeine, oatmeal + tons of honey + pink salt, water
06:45 AM: workout: warmup for race
07:30 AM: race
09:30 AM: workout: long run
- MPS Superhero 5k: 1st OA @ 18:05 official. Easy effort for a 5k PR (-7s): 17.43 unofficial @ {5:37, 5:47, 5:43, 54s/5:21}. Big hill @ 1.5 mi wrecked my second split. \o/
- after 5k race: middle-long run on a hilly path - love hilly long runs!!! 9 mi @ 7:5X-7:4X
11:00 AM: food: rxbar, water
12:00 PM: food: char hut: 2 x chicken on a pita (one with bacon), banana, water
02:00 PM: food: rxbar
03:30 PM: food: kilwins: double peanutbutter milkshake with whipped cream, omg omg omg omg
08:00 PM: food: prunes, bread, water

workout: MPS Superhero 5k: 1st OA @ 18:05 official. Easy effort for a 5k PR (-7s): 17.43 unofficial @ {5:37, 5:47, 5:43, 54s/5:21}. Big hill @ 1.5 mi wrecked my second split. \o/
- https://www.strava.com/activities/1433966749
- http://www.splitsecondtiming.com/results/2018/mps2018.php (edit: official adding results)

the last 0.1 said 0.17 for me. felt like it too based on the mile markers.

good stuff. great event with a great cause.

the guy on a bike who was leading me through the course stopped midway up the hill, he was like F that. lol.

also since this was the first ever MPS Superhero 5k, I have the course record! *trollface*

some little kid lead us out at the start .. he was running pretty fast I was impressed. He was moving for ~300m.

I thought this was going to be a completely flat 5k.. lol'd up the hill.









workout: after 5k race: middle-long run on a hilly path - love hilly long runs!!! 9 mi @ 7:5X-7:4X
- https://www.strava.com/activities/1434247233

eventually started pushing the pace up the hills. fun stuff.

will post more later but,

official 18:05 (long by ~0.7 mi I think): http://www.splitsecondtiming.com/results/2018/mps2018.php

17:43 unofficial! new 5k PR by 7s.
- https://www.strava.com/activities/1433966749

5:37, 5:48 (hill at 1.5 which took me into the low 6's), 5:43, 0.17 @ 5:21.

Felt like I was in all splits sub-5:40 today.. crazy. The first 5:37 was very easy, relaxing/effortless easy.

ran the whole thing solo too .. that's why the 5k itself was easy .. just ran at a steady pace, no one to battle with etc.

also, while doing my middle-long run after, hundreds of people at the park running/sprinting hills etc.. like this: