Adarq.org

double race day!

12k race recap:
- barely a warmup (got there kinda late - 15min before the race), but felt great, knew it wouldn't be a problem
- ran alone by a big gap, nothing really to report
- mostly pitch dark race, being that it started at 6 AM ET.. i really enjoy those. fun to see the sun coming up slowly etc.
- lead cyclist made sure i didn't run over a banana: "watch out for this banana!"

5k race recap:
- felt decent and awful simultaneously
- felt decent in that my legs still felt fast & loose
- felt awful in that they were annoyed of running fast on road surface
- weird combo..
- race starts, two guys go out at ~6:00-ish pace. one guy i know but i wasn't too worried about him.
- the other was this young h.s. kid, who looked so relaxed, so fresh, effortless pace.. and here i am feeling every stride.
- so i stuck behind them for 0.5 mi.
- then i said, ok this is lame, i'll just try to build a gap and see if the h.s. kid goes
- so i just took off and built a gap and that was that
- nice kid tho

in both races, this lady on bike lead me through the course. this lady was 1 of four cyclists who helped lead various groups of people out, so that they don't get lost etc, and allow the mass of people to form the 'line' of where to go. so since i was out in front in both races by alot, she stayed with me and her teammates stayed back. she did a great job, telling me when mile markers were coming up, alerting the water people that i was coming (which I never used, NO WATER), and alerting me of potholes etc.. she also threw out words of support etc. this group does that for coral springs races, they are amazing. the first time i experienced it was last year's coral springs half marathon, it was incredible. since the pack was 3 people, we had 3 bikes.. and they'd offer us water etc as we were running. it was awesome. i took a few sips but that was it, scared of drinking. other guys drank alot & took gels. but anyway, point is, this cyclist team does an incredible job.

inhaled lots of police motorcycle fumes, lol.. which sucks but, also means it wasn't windy!!! so that was good.

hah cool!



i got 2 nice finish line clips. will post tmw!



02/09/2019

diet:
- eating clean/light!
- 04:45 AM: banana, orange juice, water
- 05:10 AM: flax oatmeal + pink salt + honey, water
- 05:45 AM: warmup + race: For Parkland/Coral Springs ❤ ::: 2 races w/o stopping! Heart & Sole 12k: 1st OA @ 44.x, 5K: 1st OA @ 18.x ::: fun stuff!! every race split of the 17km total at 5:5X
- strava: https://www.strava.com/activities/2134222107
- endo: https://www.endomondo.com/users/26420622/workouts/1266082684
- garmin: https://connect.garmin.com/modern/activity/3368497152
- 12k results: http://accuchip.racetecresults.com/Results.aspx?CId=16337&RId=271&EId=2
- 5k results: http://accuchip.racetecresults.com/Results.aspx?CId=16337&RId=271&EId=1
- Heart n Sole 12k: 1st OA @ 44:43
- Heart n Sole 5k: 1st OA @ 18:20
- 12km: 44:43 (5:59 min/mi meh but, 5:53 min/mi - 7.6 mi instead of 7.5, splits tell the story)
- longest sub6 split holds: 7.5 miles (12k) (previous = 6.2 miles (10k!)
- most total sub6 splits in a session: 10.6! (17k) (previous 6.2 (12k))
- first ever 2 races back2back in the same event!
- first time crossing the tape!
- also dropped a 36:44 estimated 10k in there (2nd best 10k).

?utm_source=ig_embed



^^ second time ever crossing a tape.. first time was, in the first race this same morning!!!!!! hah.



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footer stats:

top3 finishes:
2019: 6/8
2018: 30/45
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

sub5 mi's, sub3 1k's:
2019: 0, 0
2018: 12, 15
2017: 1, 1
2016: 0, 0
2015: 0, 0

<-- this nutbag just signed up for a marathon.. 

Bodyweight(AM): 87.3kg (9 Feb)
Diet compliance: 5/5 days
Daily Squat: 84/84 days
Daily OHP: 7/7 days
Daily Cardio: 4/5 days
Basketball skill work: 

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Morning:

Noon:

   BS 6x120, 1x152.5, 5x147.5(PR) 

Evening:

   BBall shooting session 

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Notes:

• Stuck in a bad place. Not eating enough to train and recovery properly. Not lean enough to eat more. FML.

easy to get out of that tho.. eat enough to train hard & recover. IMHO, never sacrifice that, *ever*.

hoping to do 2 races tomorrow:
- 12 km @ 06:00 AM
- 5km @ 07:30 AM
- will try to keep running after the 12km. will just stop to change my shirt or use the bathroom etc.

should be fun.

02/08/2019

rest day. feel decent. legs are loose but then tighten up a little with the inactivity.

really cool/focused dude i met a while back at weston memorial day classic 5k has been crushing it.

recently dropped a sub17 5k. and did this time trial with a north FL beast:

https://www.strava.com/activities/2127726203/overview

he did "bad" (3h+) in berlin, seemed kind of down about it, and he's' refocused + flying now.

apparently Bolt ran a 40 at some 2019 Superbowl Event..

<a href="http://www.youtube.com/watch?v=3THSMPJ_J_c" target="_blank">http://www.youtube.com/watch?v=3THSMPJ_J_c</a>

<a href="http://www.youtube.com/watch?v=21UknRG9ffg" target="_blank">http://www.youtube.com/watch?v=21UknRG9ffg</a>

RAK half

11 dudes under 60 for the half. European Record for Julien Wanders (59:13).

https://www.rakmarathon.org/live_results.php

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

light/long day.

rest tmw.

02/07/2019

diet:
- ate light/clean. steak quesadilla + caramel frap, then chicken quesadilla for dinner + a bunch of bananas/tart cherry juice, 2 x quesadilla hah

07:15 AM: very light: 1h57m ::: (mushy grass, felt good) /// tmw=rest
- https://www.strava.com/activities/2130220568



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footer stats:

top3 finishes:
2019: 4/6
2018: 30/45
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

sub5 mi's, sub3 1k's:
2019: 0, 0
2018: 12, 15
2017: 1, 1
2016: 0, 0
2015: 0, 0