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Messages - adarqui

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3391
800m+ Running and/or Conditioning / Re: The Misc Running News Thread
« on: December 30, 2018, 04:19:02 pm »
27:25

julien wanders breaks his own euro 10k record.

incredible.


3392
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: December 30, 2018, 04:08:50 pm »
Quote from: maxent on December 29, 2018, 09:20:18 pm
Maybe i shud just embrace it, do my training harder and then when it comes time to PR i'll move to more forgiving conditions and get some notable results!

Quote
as for which of the 3 goals to knock off first, i'd say 5k & squat - you can do both. those will both help the rec league lebron james goal. the 40" vert goal will "interfere" with everything, since it will need all the attention. if you can get your RVJ up to 35" more frequently, while still improving your fitness/strength, it'll be better than going for the 40". get there first, then re-evaluate when to attack 40" etc.

Def think the 40" is the most out there of these goals. To jump well, from what i've read (working thru charlie francis book atm) you need to have periods of rest/recovery and then it just 'happens' .. but with my training load it's prob going to be a miracle to do it just as part of training along the way. You're right 35" while fit/strong is actually a better goal for me. I just wrote 40" cos it's just one of those holy grail things you think would be nice to have but my emotional attachment isn't all there, and actually just needing 22" to dunk, i don't need 40" - a good reserve is important so i can be fatigued etc and still pull of a game time dunk - of course. It's true 35" will prob be better for rec league lebron james if it means i don't need to specialise only on vertical at the detriment of strength and fitness.

Ok i'm talking too much and not doing enough, time to just put in the work.

Looking into the vo2 max of basketball players, it ranges from 50-60. I'm off the charts in a bad way. I need to be on the other side though, and by that i mean over 60 to have some sort of reserve to make up for my natural limitations. If my garmin is reporting 49 then i need it to show 61 sometime this summer. it might coincide when i get all my goal ducks in a row.

you can definitely bump it way up by then. consistent mileage will do it.

the highest i got mine (on my garmin), was 69 - RHR was also low 30's around then, bodyweight ~138-140 lb. Was putting in ~100 miles a week around that time. After that, transitioned into peak speed and PR'd 400m, 800m, 1km, mile, and 2 mile.. all vo2max related. Generally, the watch wasn't lying. My vo2max went from ~55 to 69 in about 10 months.



Quote from: maxent on December 29, 2018, 09:24:34 pm
Bodyweight(AM): 82.0kg (30 dec)
Diet compliance: 6/6 days
Daily Squat: 43/43 days
Daily Run: 43/43 days
Basketball skill work:

Morning:
  Long TM Run  - 65:00, 10km, 6:30/km (PR; dist, time)

Noon:
  BS 3x120, 2x140, 2x142.5, 2x140, Belt BS 2x145, 2x142.5, 2x142.5
  Back Xtn 6x100kg(bands; PR)

Evening:
  Evening Running - 1.5km total (see notes)

Notes:
  • Ate more carbs last night and suprisingly scale goes down to 82.0kg. I'll take it.
  • Really wanna start playing pickup ball on sundays again but i can't displace running or squatting so no room for it just yet :/
  • On the morning run I pushed the last km at sub 6 pace to get 10km even tho it was going to be just short today at 9.1km/hr
  • Evening run was not another slow af 5-6km around the track - decided to mix it up and ran a fastish 1km at around 5min/km then did 100m strides. I ran a 15sec stride which i found unbelievable. I'm not supposed to be this fast? Two things happened which blew me away today - on the 2nd stride i realised the glute pain i'd been having when running 'fast' was actually being caused by my strides being waaaaaaay too long - and funnily enough i'd read some theorising about cadence on reddit today about how to improve cadence if it's low (mine is around 145). so i put 1+1 together and decided to pump my arms  ... faster? like a lot faster .. turns out the whole time i was over-striding AND my arms were barely moving at all. Once i fixed that, i was flying, checked my watch and my jaw dropped. The second most notable thing is how 'short' 100m feels now, it used to be a grind to finish it at the pace i started but i was pretty much speeding up i felt throughout. My endurance at this short distance and speed is very much improved from the long slow running. How does that even make any sense?  Strides are so much fun - for the first time in a while i left the park feeling better than when i got there. This might be my new evening format!

ahhhh nice!

yea 100m shouldn't feel long.. i mean at max effort, yes, but not at stride effort etc (which is more basketball specific - never hitting an ME sprint like that on a basketball court lol).

arms are extremely important for speed. over-striding is always the devil.

3393
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 30, 2018, 03:28:12 pm »
found some photos of me. might buy 1 high res. waiting for all of them to drop.

1.



2.



3.



4.



5.



6.



7.





#827 ran 38 for 10k. she runs for the Florida Gators (jr):

https://floridagators.com/roster.aspx?rp_id=10910





girl in yellow ran like 18:2X .. she's run 15:55 in 5k, and 4:44 for the mile:

https://www.iaaf.org/athletes/united-states/erin-webster-221505

damn she is no joke.


3394
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 30, 2018, 03:16:38 pm »
sick shot by the photographer.. really captures how beautiful it is in SFL .. even tho not so good for running usually (hot/humid/windy).


3395
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 30, 2018, 03:01:48 pm »
derp.

3396
Progress Journals & Experimental Routines / Re: Party's Over!
« on: December 30, 2018, 02:54:08 pm »
Quote from: Mutumbo000 on December 30, 2018, 02:02:25 am
I'm back from my Melbourne holiday. It's such a nice city and massive compared to my home city. Unfortunately I was sick (Gastro) on my first couple of days of the holiday so I couldn't do as much sight seeing as I would've liked and spent a lot of time on the toilet with diarrhea and vomiting any food/liquid I ingested. On Friday night I drank some Gatorade and it cured my symptoms.

On Saturday I caught a train out to Werribee to meet a friend I played rugby with. We arranged to meet at a local pub and it was one of the most feral pubs I've ever been to. I got there at 4pm and half the patrons were already pissed off their heads and there was an unusually high amount of head/neck tattoos. I went to the urinal and people had defecated in it and there were flies everywhere- it was fkn disgusting. I went to the disabled toilet and it was even worse! The bathrooms were uninhabitable. 

I arrived before my friend so I bought a beer and went out to the beer garden for a smoke to kill the time. So I go outside and within 30 seconds of being there an old drunk man wearing a santa hat is yelling out "you black bastard" to a random African teenager walking past to the amusement of his acquaintances. I thought if the African had come back and retaliated I was definitely not going to stop him. However, he kept walking so I said "that's not a very nice thing to say". The old santa man said to me "I don't like them" so I told him "keep your opinions to yourself". He didn't say anything back to me he just shut his mouth and his acquaintances gave me some dirty looks but didn't say anything. We all sat in awkward silence until I finished my smoke and left.

Eventually my friend rocked up and we went back to his house and drank a cartoon of beer.

there's alot going on in this post.............. LOL.

good on you for calling him out.  :highfive:

try not to go back there again, sounds like bad news & disgusting. LMFAO.

3397
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: December 30, 2018, 02:46:13 pm »
http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg145964/#msg145964
- 45 races in one year! (+33) :personal-record:
- 30 top3 finishes in one year! (+24) :personal-record:
- solid!

3398
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 30, 2018, 02:43:11 pm »
5k race then 20 miles in the evening!

last race of 2018!!!

3rd OA @ a big 5k. that makes 30/45 top3 overall finishes this year!

this is actually a decent 5k to top3.. could actually be my most significant 5k top3 thus far. 451 people in the 5k, historically very fast race.

2018 top3 finishes: 30/45 !!!
2017 top3 finishes: 6/12
2016 top3 finishes: 4/10
2015 top3 finishes: 0/2
2014 top3 finishes: 0/1



12/30/2018

<= 4:59 mile vs <= 2:59 km:
- 12 (sub5) + 15 (sub3) = 27 of 50, 23 to go!

top3 finishes:
2018: 30/45 !!! :personal-record:
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- pre-race food, don't ever do caffeine again! always wrecks my stomach!
- 05:35 AM: coconut/coffee drink, banana
- 06:00 AM: orange juice, toasted english muffin
- 07:00 AM: warmup + race
- 09:30 AM: steak quesadilla, caramel frap w/ whipped cream
- 04:00 PM: 4 x pizza slices, water
- 06:50 PM: light long run
- 09:45 PM: beet juice, 2 x orange juice
- 10:30 PM: 3 x chicken tenders, blue corn chips, tons of water

light stretching: a few times throughout the day

self massage: deep right soleus/peroneals, painful as fu*k.



07:00 AM: 45th race of 2018!!! 🤯 Boca 5k: 3rd OA @ 17:44 - big 5k! ::: 2 hours sleep, stomach wrecked, but got it done 😎🤯 (also: windy and hot)
- https://www.strava.com/activities/2044392090
- https://www.endomondo.com/users/26420622/workouts/1247192942
- https://connect.garmin.com/modern/activity/3258436087
- http://accuchip.racetecresults.com/Results.aspx?CId=16337&RId=267&EId=1
- 3rd OA @ 17:44

- rough conditions!
- spiral wind, lots of wind .. hard during the first 1.5 .. easier during the second 1.6
- hot/humid

curious to see my finish time photo .. i recall it being sub 17:40, ie 17:38. we'll see.

some comment I wrote to someone about the race:

Quote
thanks so much man!! yea it was brutal.. felt like puking the whole race, serious. but kept thinking, last race of the year, man the fu*k up.. very happy to get it done. had to chase down 3OA, got him at ~2, then turned it up a little and got it by a decent margin. legs actually felt great, which is cool. stomach just turned it into a war. lol. peace!!!

my ig writeup:

Quote
see if you can spot me... 😎🇰🇪🇱🇷 45th race of 2018!!! and #1000thpost lol.
.
2018 top3 finishes: 30/45 !!!
2017 top3 finishes: 6/12
2016 top3 finishes: 4/10
2015 top3 finishes: 0/2
2014 top3 finishes: 0/1
.
im throwback af. 😎 trying to get like Steve Scott. 👽💪i love the oldschool US racing scene, man those folks were so rugged.
.
had a decent 5k today, 3rd OA at the *39th annual* #boca5k. lots of history at this sfl race. decent because i was pretty wrecked before and during the race but manned up and tried to get that top3. stomach was destroyed, thought i was going to throw up for the entire race and barely had any sleep (2 hours fml). but being the last race of the year, tried hard to stay focused. so, decent way to end 2018. ill take it.
.
found this on the #boca5k10k page. they will have some top notch photos soon tho, because #afoleyphoto was there.. so, hope i get a #crisp shot. 😎😎😎




06:50 PM: very light: 3h7m @ {mixing up the very light paces} + {mile 12 = 7:42 light progression, for fun} ::: (grass, felt great) /// might do a 6 hour ultra on sunday, need to prepare a bit to make sure it's safe (if I do it) /// grass/dirt = my favorite
- https://www.strava.com/activities/2045623751
- https://www.endomondo.com/users/26420622/workouts/1247383017
- https://connect.garmin.com/modern/activity/3259939957
- 20 miles in 3h7m, easy
- half marathon: 1:59 hah

no wonder i was so healthy in October.. so much grass running, feels amazing, like i'm running on pillows.

roads beat me up so much, have to be careful. need to go back to grass for my light runs .. but also make sure i do some speed on roads, to make sure i'm race ready on hard surfaces. seems like a bit of a balancing act. when i was doing light on grass AND speed on grass, my road speed eventually got wrecked, just felt haywire and it beat my quads up like crazy. took like 2-3 weeks to re-adapt to hard speed on roads. so, need to prevent losing those adaptations.


3399
Progress Journals & Experimental Routines / Re: The Upcoming Competitions Thread
« on: December 30, 2018, 02:23:31 pm »
bumping because i'm in the process of adding 2016 & 2017 race history!


2018 race list/history!
2019 race planner!


PR History!

07/22/2006: (race)
- 5k: 23:12

04/22/2015: (race)
- 5k: 22:50

11/26/2015: (race): +
- 5k: 20:06

01/25/2016: +
- 5k: 19:42
- cooper's test: 1.95
- 1km: 3:41
- 3km: 11:27
- 3 mile: 18:54

02/02/2016: +
- 1 mile: 5:55

02/06/2016: +
- 1 mile: 5:50

02/07/2016: (race): +
- 5k: 19:29
- cooper's test: 1.96
- 3km: 11:24

05/22/2016: +
- 1 mile: 5:42
- 1km split: 3:25

05/25/2016: +
- 1 mile: 5:32
- 1km split: 3:21

06/01/2016: +
- 1km: 3:15

06/11/2016: +
- no aches/soreness at all..

06/16/2016: +
- 1km: 3:13

06/21/2016: +
- afternoon: 1 mile: 5:25
- evening: 1km: 3:09

06/27/2016: +
- top speed: 18.3

09/10/2016: +
- 5k official: 19:50
- 5k watch: 19:39

09/20/2016: +
- barefoot mile on concrete: 6:04

09/26/2016: +
- 5k: 19:16
- cooper's test: 1.97
- 3 mi: 18:36

09/28/2016: +
- mile: 5:26

09/29/2016: +
- 2 mile: 12:06

10/01/2016: +
- 5k: 19:11

10/04/2016: +
- 2 mile: 12:06

10/10/2016: +
- 2 mile: 11:57
- cooper's test: 2.01

10/12/2016: +
- 400m: 64

10/13/2016: +
- alone mile: 5:22

10/15/2016: (race): +
- 5k official: 19:04
- 5k watch: 18:55
- first mile: 5:19
- 2 mile: 11:40
- cooper's test: 2.05
- 1km: 3:09
- 3km: 10:46
- 3 mile: 18:20

10/20/2016: +
- 2 mile: 11:37
- first two consecutive sub6 miles

10/23/2016: (race): +
- 5k: 18:48
- 3 mile: 18:04
- overall finish: 1st OA (first time!)

10/30/2016: (race): +
- 5k: 18:43

11/05/2016: +
- 800m: 2:27

11/11/2016: +
- 1km: 3:07

11/13/2016: (race): +
- 5k official: 18:33
- 5k watch: 18:21
- 2 mile: 11:29
- cooper's test: 2.08
- 3k: 10:40
- 3 mile: 17:44

11/16/2016: (track): +
- 1 mile: 5:18.9

11/19/2016: (race): +
- 5k official: 18:21
- 5k watch: 18:16
- 2 mile: 11:19
- cooper's test: 2.1 mi
- 3k: 10:33
- first mile: 5:15

12/08/2016: (race): +
- 1 mile: 5:20
- 1km: 3:03
- 1/2 mile: 2:23
- 400m: 63

12/14/2016: (race): +
- 1 mile: 5:12
- 1 mile watch: 5:06

11/18/2017: +
- 5k official: 18:05
- 5k watch: 17:51

11/27/2017: +
- walking mile: 11:39

12/04/2017: +
- alone mile: 5:11
- alone 1km: 3:04

12/06/2017: (race): +
- 1 mile official: 5:03
- 1km: 3:01

12/08/2017: +
- alone 1km: 3:01

12/10/2017: +
- 1.67 mi @ 9:02.9 (5:24 min/mi)

12/13/2017: (race): +
- mile: 4:58

12/15/2017: +
- alone 2 mile: 11:21

12/19/2017: (track): +
- 1km: 3:00

12/23/2017: (track): +
- 1km: 2:56
- 400m: 63

12/24/2017: (fun run): +
- 12 mi: 1:22:xx
- half marathon: 1:32:19
- 10 mile: 1:08:09
- 15km: 1:03:21

12/27/2017: (track): +
- 200m: 29.4

12/28/2017: (track): +
- 800m: 2:18.4

12/31/2017: (race): +
- 5k official: 17:55
- 5k watch: 17:50
- 2 mile: 11:19
- cooper's test: 2.11 mi
- 3k: 10:30

01/28/2018: +
- longest run: 26.3 mi
- marathon (watch): 3h:27m:13s

02/12/2018: (grass): +
- grass walking mile: 11:43

02/18/2018: (race): +
- half marathon: 1:27:11
- 10k: 39:52
- miles in one hour: 9.16
- 10 miles: 1:05:42

03/03/2018: (race): +
- 5k watch: 17:43

03/10/2018: (race): +
- 10k official: 37:13
- 10k watch: 37:04

03/18/2018: (grass, race): +
- official 5k: 17:39
- 2 miles: 11:14

03/24/2018: (race): +
- half marathon official: 1:21:40
- half marathon watch: 1:21:24
- 20k: 1:16:47
- 10 mile: 1:00:32
- 15k: 56:09
- miles in one hour: 9.92

04/08/2018: (race): +
- top speed: 18.3 mph

04/14/2018: (grass): +
- grass mile: 5:05.4

04/18/2018: (race): +
- official 5k: 17:35

05/15/2018: (track): +
- mile split: 4:56
- 200m: 28.81

05/25/2018: (track): +
- 1km: 2:53 (4:39 min/mi)
- 800m: 2:19 split

05/28/2018: (race): +
- 2 mile: 11:12
- 3k PR: 10:22
- first mile of a 5k? 5:16

06/03/2018: +
- weekly mileage: 100.1

06/11/2018: +
- weekly mileage: 102.5

06/17/2018: (race): +
- 5k official: 17:33
- 5k watch: 17:23
- 2 mile: 11:03
- 12 minute test: 2.16
- 3k: 10:20
- 3 mi: 16:48
- fastest third mile: 5:28
- mileage in 6 days: 100.4

06/31/2018: +
- mileage in a month: 374.75

07/06/2018: (grass): +
- grass mile: 5:04 (5:00 split), grass 1km PR @ 3:03

07/14/2018: (track, solo race): +
- alone mile: 4:54 (4:51 split)

10/03/2018: (track): +
- no watch 1km: 2:58 (4:47 min/mi)

10/13/2018: (race): +
- 1km split in 5k race: 3:06 (5:00 min/mi)

10/15/2018: (grass): +
- first sub3 1km on grass: 2:57 (4:45 min/mi)

10/16/2018: (grass): +
- 1k: 2:49 (-4s) (4:33 min/mi) // 13.17 mph
- ^800m split: 2:16 (-1s) // 13.17+ mph

10/17/2018: (grass): +
- first sub5 mile on grass: 4:58.9 (strategic, 5:0x + 0.20 mi @ kick)
- second sub5 of the day and fastest grass mile: 4:56 (no kick)
- 2 x sub5 mile in one day
- 3 x days in a row sub3 1km or sub5 mile

10/23/2018: +
- 1km: 2:49
- ^800m split: 2:15 (-1s)

10/25/2018: +
- mile: 4:47 (-2s)

10/27/2018: +
- fastest first mile of a 5k: 5:13.97

10/28/2018: +
- 2 mile: 10:36 / 5:18 min/mi (-27s)
- 3000m: 9:54 (-26s)
- 2 mile: first time under 11 min (previous best = 11:03)
- 3k: first time under 10 min (previous best = 10:24)

10/30/2018: +
- first ever sub3 1km AND sub5 mile in the same effort: {mile @ 4:51 + 1km split = 2:59

11/13/2018: +
- first ever sub3 1km on roads: 2:58 (4:47 min/mi)

11/15/2018: +
- 400m @ 62.97 (-0.23)

11/18/2018: +
- fastest 1km in a race: 2:57 (4:46 min/mi)

12/12/2018: +
- fastest road mile, fastest race mile: 4:54

12/30/2018: +
- 45 races in one year! (+33)
- 30 top3 finishes in one year! (+24)
- solid!

01/06/2019: +
- longest run: ~42 miles in 5h53m
- marathon: 3h28m13s
- 30k: (2:27:46)
- last mile split after 5h:45m running: 7:19
- most prize money: $360!
- free shoes!

01/15/2019: +
- 3 hills park: steep hill loop x mile: 6:50

01/26/2019: +
- 10k Official PR: 36:18 (-55s)
- longest held sub6 splits: 6.2 miles (previous = 3.1)

02/09/2019: +
- 12km PR: 44:43
- 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!

02/17/2019: +
- full marathon PR: 3:09:33 (-20min)


2015 Race History:

Mercedez Benz Corporate Run 5k (FTL) -> April 02, 2015 @ 06:30 PM
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg106840/#msg106840
- 206th OA
- 22:50 official

Tamarac Turkey Trot 5k -> November 26, 2015 @ 07:00 AM
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg112079/#msg112079
- ? OA
- 20:06 official


2016 Race History:

Butterfly Run 5k -> February 02, 2016 @ 07:00 AM
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg115385/#msg115385
- 12th OA
- 19:30 official
- 19:29 watch

Coral Springs Remembrance Run 5k -> September 10, 2016 @ 07:00 AM
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg124895/#msg124895
- 3rd OA (my first ever top3)
- ? official
- 19:36 watch

Schott 5k -> October 15, 2016 @ 07:00 AM
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg125952/#msg125952
- 5th OA
- 19:06 official
- 18:55 watch

Parkland Dash -> October 23, 2016 @ 07:00 AM
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg126171/#msg126171
- 1st OA
- 19:43 official (3.3 mi)
- 18:46 watch

Halloween Spooktacular 5k -> October 30, 2016 @ 07:00 AM
- 2nd OA
- 18:43 official

Fantasy of Lights 5k -> November 12, 2016 @ 07:00 PM
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg126793/#msg126793
- 1st OA
- 18:36 official
- 18:21 watch

Merrill Lynch Bull Run 5k -> November 18, 2016 @ 07:00 AM
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg127014/#msg127014
- 4th OA
- 18:21 official
- 18:16 watch

Tamarac Turkey Trot -> November 24, 2016 @ 07:00 AM
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg127150/#msg127150
- 7th OA
- 18:29 official
- 18:24 watch

Boca Holiday Mile -> December 07, 2016 @ 07:30 PM
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg127427/#msg127427
- 27th OA
- 05:20 official
- 05:18 watch

Coral Springs Holiday Mile -> December 14, 2016 @ 06:30 PM
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg127586/#msg127586
- 8th OA
- 05:12 official
- 05:06 watch


2017 Race History:

Parkland Dash 5k -> October 08, 2017 @ 07:00 AM
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg135936/#msg135936
- 1st OA
- 20:14 official

Devil Dog 5k -> October 15, 2017 @ 07:00 AM
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg136102/#msg136102
- 10th OA
- 19:08 official

Schott Communities 5k -> October 21, 2017 @ 07:00 AM
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg136314/#msg136314
- 2nd OA
- 19:21 official

Steps for SOS 5k -> November 04, 2017 @ 07:00 AM
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg136715/#msg136715
- 2nd OA
- 18:53 official
- 18:37 watch

Coral Springs Remembrance Run 5k -> November 18, 2017 @ 07:00 AM
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg137092/#msg137092
- 2nd OA
- 18:05 official
- 17:51 watch

Tamarac Turkey Trot 5k -> November 22, 2017 @ 07:00 AM
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg137245/#msg137245
- 25th OA
- 19:17 official

Merrill Lynch Bull Run 5k -> November 25, 2017 @ 07:00 AM
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg137305/#msg137305
- 3rd OA
- 19:29 official

Mitchell & West Family Fun Day Mile -> December 02, 2017 @ 08:30 AM
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg137501/#msg137501
- 8th OA
- 05:16 official
- 05:13 watch

Boca Holiday Mile -> December 06, 2017 @ 07:30 PM
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg137620/#msg137620
- 24th OA
- 5:03 official

Coral Springs Holiday Mile -> December 13, 2017 @ 06:30 PM
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg137895/#msg137895
- 3rd OA
- 4:58 official
- 4:57 watch

Fort Lauderdale Jingle Bell Jog -> December 17, 2017 @ 07:00 AM
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg138032/#msg138032
- 1st OA
- 18:37 official

Boca 5k/10k (5k) -> December 31, 2017 @ 07:00 AM
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg138267/#msg138267
- 6th OA
- 17:55 official
- 17:50 watch


2018 Race History:

Vista View Ultra 360 Relay -> January 14, 2018
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg138569/#msg138569
- https://www.athlinks.com/event/80812
- 1st OA men's relay

Tropical 5k -> January 27, 2018
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg138904/#msg138904
- https://www.athlinks.com/event/193159
- 13th OA!
- 2nd Age
- 18:54 official

Publix A1A Half Marathon -> February 18, 2018
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg139373/#msg139373
- https://www.athlinks.com/event/18578
- 25th OA!
- 1:27:11 official

Superhero 5k -> March 3, 2018
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg139652/#msg139652
- https://www.athlinks.com/event/234496
- 1st OA!
- 18:05 official
- 17:43 unofficial (PR)
- long run on the hills after!

Giving Kids a Running Start 10k -> March 10,2018
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg139828/#msg139828
- https://www.athlinks.com/event/234294
- 2nd OA!!
- 37:13 official
- 37:04 watch

Schiffy 5k, on grass -> March 18, 2018
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg140060/#msg140060
- https://www.athlinks.com/event/146451
- 2nd OA!!
- 18:05 official (wrecked)
- 17:48 unofficial/watch but still wrecked (no kick/confusion)

Coral Springs Half Marathon -> March 24, 2018 @ 6:00 AM
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg140197/#msg140197
- https://www.athlinks.com/event/42409
- 3rd OA!!!!!!!!!!!!!!!!!!!!!!!!!!!
- 1:21:40 official
- 1:21:24 watch

Gumbo Limbo 10k -> April 8, 2018 @ 7:00 AM
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg140554/#msg140554
- https://www.athlinks.com/event/12010
- didn't race it. did a workout instead.
- 15th OA
- 2nd Age
- 42:56 official

Inaugural Ben & Jerry's Mile -> April 10, 2018 @ 6:00 PM
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg140630/#msg140630
- https://www.athlinks.com/event/237517
- 2nd OA
- 5:15 official
- 5:06 watch

1040k 5k (5k/10k) -> April 17, 2018 @ 6:30 PM
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg140837/#msg140837
- https://www.athlinks.com/event/6208
- 1st OA
- 17:35 official

Duval Street Mile -> April 26, 2018 @ 7:00 PM
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg141110/#msg141110
- https://www.athlinks.com/event/59133
- 2nd OA
- 5:00.97 official
- 5:00.x watch

Mariners March 5k -> April 28, 2018 @ 8:00 AM
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg141136/#msg141136
- https://www.athlinks.com/event/130288
- 1st OA
- 18:25 official
- 18:06 watch

Sunfest TGI5k -> May 4, 2018 @ 05:30 PM
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg141299/#msg141299
- https://www.athlinks.com/event/17581
- 3rd OA
- 18:14 official
- ? watch

Taravella Athletics 5k, May 12, 2018 @ 07:00 AM
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg141440/#msg141440
- https://www.athlinks.com/event/241104
- 1st OA
- 17:50 official
- 17:35 watch

Mother's Day 5k -> May 13, 2018 @ 07:30 AM
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg141470/#msg141470
- https://www.athlinks.com/event/235878
- 3rd OA
- 18:40 official
- 18:17 watch

Broward Elite Athletic Club Showcase at Calvary Christian Academy (FTL) -> May 18, 2018 @ 06:00 PM
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg141584/#msg141584
- https://www.athlinks.com/event/241977
- 1600m / 200m / 3200m
- 1600m: 05:01.14 (4th OA)
- 200m: 28.29 (23rd OA)
- 3200m: DNF (lol)

Lunge for Lungs 5k & 1 Mile On The Horse Track -> May 20, 2018 @ 08:15 AM (mile)
- pouring rain, abort :(

The 30th Annual Memorial Day Classic at Weston - Memorial Day 5K Classic -> May 28, 2018 @ 07:15 AM
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg141945/#msg141945
- https://www.athlinks.com/event/17586
- 6th OA
- 18:02 official
- 17:52 watch

Run For The Ribbons 5k -> June 3, 2018 @ 07:00 AM
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg142110/#msg142110
- https://www.athlinks.com/event/26877
- 3rd OA
- 17:53 official
- 17:44 watch

Creek Hoops 5k -> June 16, 2018 @ 07:00 AM
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg142361/#msg142361
- https://www.athlinks.com/event/245038
- 1st OA
- 17:33 official
- 17:23 watch

ABORT: Broward Elite Summer Open -> June 22, 2018 @ 06:00 PM
- abort
- left vmo tweak

46th Annual Freedom 5K -> June 30, 2018 @ 07:00 AM
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg142719/#msg142719
- https://www.athlinks.com/event/172026
- 2OA @ 18:02

All American 5k -> June 30, 2018 @ 06:30 PM
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg142719/#msg142719
- https://www.athlinks.com/event/246393
- 2OA @ 17:52

ABORT: Weston July 4th Hometown Celebration Event -> July 4th, 2018 @ 07:00 AM
- https://www.athlinks.com/event/1931
- abort

Broward Elite Athletic Club Track Meet: July 14, 2018 @ (08:00 AM - 12:00 PM)
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg143106/#msg143106
- https://www.athlinks.com/event/241977
- 1600m: 1OA (lol) @ 4:59.2
- 1600m: watch = 4:54 (start)/4:51 (split)

Levis JCC 5k: July 19, 2018 @ 07:00 PM
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg143267/#msg143267
- https://www.athlinks.com/event/17014
- 6OA/2AG @ 18:24

Broward Kettle Crush 5k: July 28, 2018 @ 07:00 AM
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg143460/#msg143460
- https://www.athlinks.com/event/248941
- 1st OA @ 17:48

Cobra 5k: August 4, 2018 @ 07:00 AM
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg143597/#msg143597
- https://www.athlinks.com/event/142816
- 1st OA
- 17:35 official
- 17:28 watch

$$$ Dash Back To School 5k: August 5, 2018 @ 07:00 AM
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg143630/#msg143630
- https://www.athlinks.com/event/249650
- 1st OA
- 17:42 official

Beach 2 Beach 5k: August 17, 2018 @ 07:00 PM
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg143831/#msg143831
- https://www.athlinks.com/event/1776
- 3rd OA
- 18:01

Loco Rio 8k: The Cup -> August 25th, 2018 @ 07:00 AM
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg143914/#msg143914
- https://runsignup.com/Race/FL/FortLauderdale/LocoRio8kTheCup
- https://www.athlinks.com/event/190224 (FTL)
- https://www.athlinks.com/event/217872 (Tamarac)
- https://www.athlinks.com/event/196649 (Plantation)
- 5th OA
- 30:38

Coral Springs Remembrance Run 5k -> September 08, 2018 @ 07:00 AM
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg144122/#msg144122
- http://accuchiptiming.com/images/Age_Group_Results-Remembrance_Run.htm
- https://www.athlinks.com/event/55090
- 2nd OA
- 18:04 official
- 17:50 watch

1st Annual Paul Bersach Memorial 5K -> September 22, 2018 @ 07:00 AM
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg144323/#msg144323
- https://www.athlinks.com/event/279292
- http://victorysportsmgt.com/event/1st-annual-paul-bersach-memorial-5k/
- 1st OA
- 18:04 official
- 17:54 watch

Parkland Dash 5k -> October 07, 2018
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg144648/#msg144648
- https://www.athlinks.com/event/17494
- http://accuchip.racetecresults.com/Results.aspx?CId=16337&RId=245
- 2nd OA (turnaround debacle)
- 18:34 official
- 18:07 watch

Schott 5k -> October 13, 2018 @ 08:00 AM
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg144735/#msg144735
- https://www.athlinks.com/event/101132
- 4th OA
- 18:53

$$$ Pumpkin Dash 5k (4k) -> October 20, 2018 @ 07:00 AM
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg144860/#msg144860
- 2nd OA @ 15:12 (2.6 mi)

Trick or Trot 5k: October 27, 2018 @ 07:30 AM
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg144973/#msg144973
- 2nd OA @ 18:29

Steps for SOS 5k: November 3, 2018 @ 08:00 AM
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg145087/#msg145087
- 2nd OA @ 17:58

Hurricane Michael Relief 5k: November 4, 2018 @ 07:00 AM
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg145101/#msg145101
- 1st OA @ 20:41

$ Zoe Loren Make A Difference 5K -> November 10, 2018 @ 07:45 AM
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg145220/#msg145220
- 3rd OA / 2nd Age
- $200

6th Flanigan's Rockin Rib Run 5k -> November 18, 07:00 AM
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg145307/#msg145307
- Went out there to drop a hard 1km
- 2nd AG

38th Tamarac Turkey Trot 5k -> November 22, 2018 @ 07:30 AM
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg145360/#msg145360
- 7th OA / 1st AG @ 17:53 (17:45 watch)

Mitchell & West Family Fun Day Mile -> December 01, 2018 @ 07:30 AM: prize money
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg145496/#msg145496
- 7th OA @ 5:06 official (5:03 watch)

Boca Holiday Mile -> December 6th, 2018 @ 07:15 PM
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg145537/#msg145537
- 10th OA @ 5:02 official (5:01 watch)

Coral Springs Holiday Mile -> December 12th, 2018 @ 06:!5 PM
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg145664/#msg145664
- https://www.athlinks.com/event/96308
- 4th OA @ 4:54 official (0.99 mi @ 4:55)

The Original Jingle Bell Jog 5k -> December 22, 2018 @ 08:00 AM
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg145824/#msg145824
- 4th OA @ 17:59 official / 17:52 watch

Boca 5k/10k (5k) -> December 30th, 2018 @ 07:30 AM
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg145964/#msg145964
- 3rd OA @ 17:44 official / 17:43 watch


2019 race history:

$ Frank Shorter Mile -> January 01, 2019 @ 12:00 PM
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg145996/#msg145996
- 17th OA @ 5:20

9th Annual Vista View Ultra 360 -> January 06, 2019 @ 06:00 AM
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg146049/#msg146049
- 1st OA @ 34 laps (42 miles) in 5h:53m:22s

19th Annual AVDA Race for Hope 10k -> January 12, 2019 @ 07:30 AM
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg146181/#msg146181
- https://www.athlinks.com/event/13283
- 1st OA @ 37:54 / 37:51

Naples Half Marathon -> January 20th, 2019 @ 07:00 AM
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg146361/#msg146361
- https://napleshalfmarathon.net/
- https://runsignup.com/Race/FL/Naples/NaplesDailyNewsHalfMarathon
- https://www.athlinks.com/event/20481
- 42nd OA @ 1:27:17, $100 1st AG

14th Annual Flipany 10k -> January 26th, 2019 @ 07:30 AM
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg146385/#msg146385
- https://www.athlinks.com/event/22940/results/Event/42957/Results
- https://runsignup.com/Race/Results/55865/#resultSetId-139386;perpage:10
- 2nd OA @ 36:18 (-55s) (PB)

Pines Light Up the Night 5k -> February 2, 2019 @ 06:30 PM
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg146487/#msg146487
- https://www.athlinks.com/event/231677
- 1st OA @ 18:10

Heart n Sole 12k + 5k -> February 9, 2019 @ 06:00 AM + 07:30 AM
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg146579/#msg146579
- Heart n Sole 12k: 1st OA @ 44:43
- Heart n Sole 5k: 1st OA @ 18:20

Fort Lauderdale A1A Marathon -> February 17, 2019 @ 06:00 AM
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg146697/#msg146697
- 18th OA / 3rd AG @ 3:09:33

X hearts at work 5k

X coral springs race for women's wellness half marathon



Upcoming Races!

Race For Women's Wellness / Coral Springs Half Marathon -> March 23, 2019 @ 06:00 AM
- https://www.active.com/coral-springs-fl/running/distance-running-races/race-for-women-s-wellness-half-marathon-and-5k-2019

Duval Street Mile -> April 25, 2019 @ 07:00 PM
- https://runsignup.com/Race/FL/KeyWest/DuvalStreetMile

TGi5k (Sunfest 5k) -> May 3. 2019 @ 05:30 PM
- https://www.sunfest.com/tgi5k

Wings for Lyfe -> May 5
- https://www.wingsforlifeworldrun.com/us/en/

Flagler Mile -> May 18, 2019 @ 01:30 PM
- https://www.esptiming.com/event-info/memorial-sports-medicine-center-presents-the-flagler-mile

Broward Elite Track Showcase -> May 17, 2019 @ ??
- https://www.directathletics.com/meets/track/62398.html

Broward Elite Summer Open #1 -> June 21, 2019 @ ??
- https://www.directathletics.com/meets/track/62405.html

Broward Elite Summer Open #2 -> July 12, 2019 @ ??
- https://www.directathletics.com/meets/track/62406.html

http://browardeliteathleticclub.com/wp/index.php/meet-schedule/

$$$ Life Equity 5k -> May 18, 2019

$$$ Life Equity 10k/half -> May 19, 2019

Memorial Day Weston Classic 5k -> May 27, 2019 @ 07:00 AM
- https://www.active.com/weston-fl/running/distance-running/31st-annual-memorial-day-classic-at-weston-2019
- Monday

The BIG RUN 5K - Trail Version -> June 5th, 2019 @ 06:30 PM
- https://runsignup.com/Race/Events/FL/BocaRaton/thebigrundelray
- Saturday?

Keys50: 50km, go for CR? (4h:11m)
- May 19/20 ish
- http://www.keys100.com/

Keys half:
- https://www.keywesthalfmarathon.com/
- January 20, 2019

Lighthouse 5k/10k: November 2019
- http://www.kblhr.com/CourseRecords.html


race calendars!
- https://www.halfmarathons.net/florida-half-marathons-race-calendar/
- http://accuchip.racetecresults.com/
- https://www.directathletics.com/upcoming_meets.html
- http://bringbackthemile.com/calendar
- http://fl.milesplit.com/calendar
- https://runnerclick.com/running-races-in-florida/
- https://www.flrunning.com/race-calendar/2018/october/south-florida
- http://sfrunningforum.com/Calendar.php
- https://www.rrca.org/calendar/find-event/
- https://hollowaypark.org/race-events/
- https://calendar.ultrarunning.com/state/florida
- https://runningintheusa.com/classic/list/fl/upcoming/marathon
- https://runningintheusa.com/classic/list/fl/upcoming/half-marathon
- https://www.ftmyerstrackclub.com/race-calendar
- https://www.loudrunnersoftampabay.com/fl-ultra-races/


That's what i'm focusing on!

3400
Progress Journals & Experimental Routines / Re: The Upcoming Competitions Thread
« on: December 30, 2018, 02:23:27 pm »
let's go to page 5!

3401
Progress Journals & Experimental Routines / Re: The Upcoming Competitions Thread
« on: December 30, 2018, 02:23:23 pm »
let's go to page 5!

3402
Progress Journals & Experimental Routines / Re: The Upcoming Competitions Thread
« on: December 30, 2018, 02:23:17 pm »
let's go to page 5!

3403
Progress Journals & Experimental Routines / Re: The Upcoming Competitions Thread
« on: December 30, 2018, 02:23:11 pm »
let's go to page 5!

3404
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 30, 2018, 02:18:32 pm »
a post i did about today's race, related to some family that showed up, from Finland, and dominated:

Quote
bruh.

The 39th Annual Boca 5k/10k (2018) got absolutely blessed by the Finnish equivalent of the Norwegian Ingebrigtsen family. Look at this:

10k: male
1-OA: Wilho Hautala (19) -> 33:07

5k: male
1-OA: Walte Hautala (17) -> 16:53
2-OA: Waino Hautala (15) -> 17:03

5k: female
3-OA: Sari Hautala (48) -> 21:28

This family brings it. Props to Sari for putting together a distance running army.

Big congrats to Julie Grinnell West for besting one of the Hautala's with her 2nd OA... Here's hoping that Spencer West & Julie Grinnell West knock off two Hautala's next year at the 40th Annual Boca 5k/10k. LMFAO.

http://accuchip.racetecresults.com/Results.aspx?CId=16337&RId=267&EId=2


HAHAHAHAHA.

3405
Bios / Re: Animals
« on: December 29, 2018, 10:55:25 pm »
bald eagle. fan at a football game.


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