Adarq.org

one of the local event organizers tagged me in this, parkland dash from a few weeks ago.

^^ just a reminder, JPN pays HUGE $$

http://japanrunningnews.blogspot.com/2018/02/shitaras-million-dollar-payday.html

Under the plan, any Japanese citizen, whether a registered corporate league athlete or not, who broke the men's national record of 2:06:16 or the women's record of 2:19:12 on a record-legal course would receive 100 million yen, roughly 760,000 Euro or $937,000 USD at today's exchange rate. The athlete's coach or team would also receive a separate 50 million yen (380,000 Euro or $468,000 USD) bonus for their role in having made the record happen. If more than one athlete broke the record in the same race, the other athletes breaking the record would receive 10 million yen (76,000 Euro / $94,000 USD), with their coach or team getting 5 million yen (38,000 Euro / $47,000 USD).

japan = respect.

http://projectexceed.com/topics/project-exceed-4/

 

2018 Amsterdam Marathon
- i imagine the official channel will post higher quality footage later

great race.

some awesome footage as they go through the country side.

Cherono, so close to going under 2:04.

<a href="http://www.youtube.com/watch?v=04cV-E8aqHI" target="_blank">http://www.youtube.com/watch?v=04cV-E8aqHI</a>



2017 was an incredible finish:

<a href="http://www.youtube.com/watch?v=H23fRdCtUBc" target="_blank">http://www.youtube.com/watch?v=H23fRdCtUBc</a>

^^ high quality footage.



<a href="http://www.youtube.com/watch?v=iSHs9OnzG2U" target="_blank">http://www.youtube.com/watch?v=iSHs9OnzG2U</a>

amsterdam knows how to do it.

Bekele dropped out, collapse with 1km left apparently.. sucks :/

https://runningmagazine.ca/sections/runs-races/lawrence-cherono-tadelech-bekele-win-tcs-amsterdam-marathon/

local stuff.

family fun day "elite field" list.

will update this post with 2018.



2017:

Announcing our Elite Field for the Mitchell & West, LLC presents the 4th Annual 2017 Holiday Family Fun Day 5K Still time to take part but you must register TODAY! This year’s race features runners from 5 states and 3 countries!

Ronnie Holassie: Ronnie is Florida's most decorated and well known runner. Ronnie ran in the Olympic Marathons in 1996 (Atlanta) and 2000 (Sydney) as well as the marathon in the 2001 World Championship (Edmonton). He is also the current National record holder in the marathon and half marathon in his homeland (Trinidad and Tobago). He boasts PR's of 2:13:01 in the marathon, 1:03:58 in the half marathon, sub 29 in the 10K and 14:08 in the 5K! You'd be hard pressed to find a race course in South Florida where Ronnie doesn’t hold the course record. He's won the Miami Corporate Run (2nd largest 5K in the United States) over a dozen times (an unrivaled record) and has been selected to be on the prestigious Florida's Finest Team at Disney countless times. His Masters times put him in a class of his own in Florida and beyond. Ronnie is racing in both the 5K and the Mile!

Sonja Friend-Uhl: Sonja is one of the most accomplished runners in Florida’s history. Sonja is the defending female Champion at our race as well as the course record holder (17:45). She is the reigning Masters World Record Holder in the outdoor mile (4:44.81), the Masters American Record Holder in the 1500 meters (4:16.9), outdoor mile (4:45.69), and indoor 3000 meters (9:48.23)! She was a record setting runner while at the College of William and Mary, ran on 6 US World Teams, and was a 2000 Olympic Trial competitor in the 1500 meters. She is also a repeat National and World Masters Champion in the 800 meters, 1500 meters, and 5000 meters distances! In addition to her middle distance accomplishments, Sonja’s Masters PR’s include 16:51 in the 5K, and 1:17:59 in the Half Marathon. Her lifetime PR’s include 16:17 in the 5K, 33:57 in the 10K, 1:15:09 in the Half Marathon and 2:49 in the Full Marathon. Look for Sonja to possibly break her own course record in the 5K at this year's race (sub 17:45)! Sonja is racing both the 5K and Mile!

Ethan Clary: Ethan is one of Florida’s fastest runners! Ethan is the defending male Champion at our race and has the second fastest time ever run on our course (15:10). He has road PR’s of 14:20 in the 5K, 30:50 in the 10K, and 1:07 in the Half Marathon! He has also run a 10K on the track in a blazing fast 30:16! Look for Ethan to possibly set a new course record (sub 15:08) and break 15 minutes in the 5K at this year's race! Ethan is racing the 5K and Mile!

Daniel Martin: Dan has been one of South Florida's fastest runners and fiercest competitors for well over a decade. Versatile in every distance, he has gone toe to toe with Florida's finest and broken many a course record in the process. His PR's include 2:30:13 in the marathon, 31:58 in the 10K and 15:14 in the 5K. Look for Dan to be in line for this year's prize money! Dan is racing both the 5K and the Mile!

Bryan Huberty: Bryan is one of South Florida’s most well known and competitive runners! He is a 2 time winner of the Publix A1A Full Marathon (2010 and 2016) in addition to the numerous other races of all distances that he has won! His PR’s include 15:46 in the 5K, 1:10:52 in the Half Marathon, and Full Marathon of 2:32:25! Bryan is racing both the 5K and Mile!

Joshua Estrada: A fierce competitor in South Florida, Joshua boats PR's of 4:04 1,500, 8:42 3,000 meter, 5K road time of 15:25 and 5K track time of 14:54! Look for Joshua to compete for prize money in this year's race! Joshua is racing the 5K and Mile!

Elliott Mason: Elliott is another local fixture in the running community who hails from Antigua where he represented his country in the Commonwealth Games, CAC Games and CARIFTA Games! His PR’s include 4:12 in the mile and 15:20 in the 5K! Elliott will be racing the Mile!

Jakob Lööf and Lena Eliasson-Lööf: Jakob and Lena are visiting from Sweden and racing our race with their family. Jakob runs a 15 minute 5K and Lena has run 17:30 for the 5K! Look for one or both to be a spoiler in this race! They are both running the 5K!

Zachary Rivers: Zachary is new to South Florida and brings with him some impressive PR's! His 5K PR is 15:12, 3K 8:31 and 8K 24:39!

Thomas Ingalls: A current runner for Nova, Tom boasts PR's of 15:28 in the 5K and 32:20 in the 10K. Although Tom won't be eligible for prize money, he is nonetheless a threat for some of the top spots! Tom is racing the 5K!

Jonathan Werble: Perhaps FAU's top runner, Jonathan has current PR's of 9:11 3K, 15:45 5K amd 26:37 8K (XC)! Although Jonathan isn't eligible for prize money, look for him to push the pace in both the 5K and Mile!

Guadalupe Merlos: Guadalupe is one of South Florida’s fastest women. She boasts PR’s of 18:07 (at our race!), 1:22:57 in the Half Marathon and 3:00:43 in the Full Marathon! She is a past winner at our race and will be running the 5K!

Erika Huerta: Erika is one of South Florida's top female runners. She has PR's of 18:15 in the 5K, 39:15 10K and 2:55:26 in the full marathon! Look for Erika to bring home some prize money this year! She is racing the 5K!

Scott Byers: Scott is South Florida's favorite son! Among his stellar racing resume, which includes countless wins in Florida and beyond, his 2:35:44 hard fought 2017 Boston Marathon earned him 92nd place out of over 30,000 finishers! His 5K PR is 15:59. Scott is running the 5K and Mile!

Brian Keno: Brian Keno is perhaps the top Grand Master’s distance runner in Florida! Among his accomplishments past 50, he has run a 17:16 in the 5K, 1:16:59 in the Half Marathon and a 2:42:40 at the Chicago Marathon where he placed 2nd in his age group in a World Major Marathon by a mere 10 seconds! Perhaps his most heroic Master's achievement, however, is placing third age group at the 2016 Boston Marathon!! His all time PR's include a 15:31 5K, 4:31 mile and 2:31 marathon! Brian is running the 5K!

Steve Monks: Steve is a nationally ranked Grand Master's runner who is perhaps the fastest middle distance Grand Master runner in Florida! His Grand Master 5K PR is 16:52 (at age 57!!) and his lifetime PR's at 14:32 in the 5K and 4:11 in the mile! Steve is racing the 5K!

James V. Buchanan: While running for the University of Oklahoma, James ran some truly fast times, with PR’s of 3000 meters (track) in 8:26, 5000 meters (track) in 14:40 and 10,000 meters (XC) in 30:46! James is running the 5K!

Pedro Gonzalez: Pedro is not only a high school running coach, but he is also a fierce competitor with a rich history in South Florida racing! A past winner and course record holder at 13.1 Ft. Lauderdale (as featured in Competitor magazine), Pedro has a half marathon PR of 1:12:30, and 5K of 16:03! Pedro is racing the 5K!

Dean Frankel Dean is quickly becoming a force to be reckoned with in South Florida. His PR's include 16:12 in the 5K and 4:13 for 1500 meters. He is also a running coach who practices what he preaches. Dean is racing the 5K!

Martin Killian: Martin is quickly becoming one of South Florida's fastest runners. In a short time, he has brought his PR's down and has competed at a high level at many of South Florida's most competitive races! His PR's include 16:25 in the 5K and 1:16:52 in the half marathon! Martin is racing the 5K!

Miguel Angel Tellez: One of South Florida's fastest Master's runner, Miguel is also one of the most accomplished triathletes in South Florida! Versatile in every distance, Miguel's 16:22 PR in the 5K puts him in the running for a top Master slot in this race! Miguel is alos a past winner of the Miami Beach Half Marathon as well as a past winner of the Key Biscayne Triathlon trilogy! Miguel is racing the 5K!

Justin Burrows: Justin has earned his way on this list with an impressive array of races over the last few years in both running and multi-sport. None more impressive than his 9:15 at the Maryland Ironman in October! That time puts Justin among the top Ironman athletes currently competing in South Florida. Justin is racing the 5K and Mile!

Chris Oesch: Hailing from South Africa, Chris has a long history of being a true champion in South Florida running! He has won races at pretty much every distance countless times and is always a fierce competitor to those racing around him. He is a past Master's Marathon champion at Lehigh Marathon in Pennsylvania! Chris has run national class times for his entire running career and continues to compete at a very high level as a Grand Master runner. Chris is racing the 5K and Mile!

Albert Pelaez: Albert is a fierce competitor in South Florida. He has PR's of 1:16:51 in the half marathon and a 16:57 in our race! He is racing the 5K!

2016:

Some of our top elites will be competing for this prize money tomorrow!!

Sonja Friend-Uhl: Sonja is one of the most accomplished runners in Florida’s history. She is the reigning Masters World Record Holder in the outdoor mile (4:44.81), the Masters American Record Holder in the 1500 meters (4:16.9), outdoor mile (4:45.69), and indoor 3000 meters (9:48.23)! She was a record setting runner while at the College of William and Mary, ran on 6 US World Teams, and was a 2000 Olympic Trial competitor in the 1500 meters. She is also a repeat National and World Masters Champion in the 800 meters, 1500 meters, and 5000 meters distances! In addition to her middle distance accomplishments, Sonja’s Masters PR’s include 16:51 in the 5K, and 1:17:59 in the Half Marathon. Her lifetime PR’s include 16:17 in the 5K, 33:57 in the 10K, 1:15:09 in the Half Marathon and 2:49 in the Full Marathon. Sonja is racing both the 5K and Mile!

Mark Gomes: Massachusetts native and now South Florida resident, Mark Gomes is one of the top Masters track runners in the world. He is fresh off a 2016 World Masters 400 meters Gold Medal performance in Perth, Australia! He was the 2011 US National Masters Champion in the 800 meters and a member of 2 Masters World Record setting teams in the 4 x 400 meters and 4 x 800 meters! His Masters PR’s include 50.32 in the 400 meters, 1:56 in the 800 meters and 4:01 in the 1500 meters! He is globally ranked in each event! Mark is racing the Mile race.

Ethan Clary: Ethan one of Florida’s fastest runners! Ethan was the runner up in last year’s course record setting year when he went head to head with professional Cuban runner, Norbert Yorgan Gutierrez Cubeco. He has road PR’s of 14:20 in the 5K, 30:50 in the 10K, and 1:07 in the Half Marathon! He has also run a 10K on the track in a blazing fast 30:16! Ethan is racing the 5K and Mile!

Chris Mills: Chris, a current resident of South Florida, has truly impressive numbers! His PR’s include 4:!2 in the mile, 14:16 in the 5K, 29:09 in the 10K, 1:05:47 in the Half Marathon, and 2:22:42 in the Full Marathon! While in college, he was a 10 time Division 1 NEC Conference Champion in all distances from the 3000 meters to 10,000 meters! He has won exclusive races such as the Long Island Half Marathon and the Patrick Henry Half Marathon! He will be racing both the 5K and the Mile.

Kyle Graves: Kyle is a 2015 graduate of Wake Forest University and a member the track and XC teams. His mile PR is 4:00.39! He was All ACC in the 800 meters and Mile and 1st Team All-American in the 1500 meters. Kyle will be racing the Mile!

Bryan Huberty: Bryan is one of South Florida’s most known runners! He is a 2 time winner of the Publix A1A Full Marathon (2010 and 2016) in addition to the numerous other races of all distances that he has won! His PR’s include 15:48 in the 5K, 1:10:52 in the Half Marathon, and Full Marathon of 2:32:53! Bryan is racing both the 5K and Mile!

Elliott Mason: Elliott is another local fixture in the running community who hails from Antigua where he represented his country in the Commonwealth Games, CAC Games and CARIFTA Games! His PR’s include 4:12 in the mile and 15:20 in the 5K! Elliott will be racing the 5K and Mile!

Trish Butler: Trish Butler is one of the fastest Grand Masters runners in the country! She was just named 2016 USATF Florida Masters Athlete of the Year! Her Grand Master 5K PR in 18:39 which is World Class, and her Master’s PR is 17:20!! Trish is also a State Champion coach at St. Thomas Aquinas! Trish will be racing the 5K and Mile!

Brian Keno: Brian Keno is perhaps the top Grandmaster’s distance runner in Florida! Among his accomplishments past 50, he has run a 17:16 in the 5K, 1:16:59 in the Half Marathon and a 2:42:40 at the Chicago Marathon where he placed 2nd in his age group in a World Major Marathon by a mere 10 seconds! Brian is running the 5K!

Mitch Guirard: Mitch is one of Palm Beach’s fastest runners. His PR’s include 15:27 in the 5K, 32:03 in the 10K, 48:33 in the 15K, 1:09:14 in the Half Marathon and 2:30:36 in the Full Marathon! Mitch is running both the 5K and Mile!

James Buchanan: While running for the University of Oklahoma, James ran some truly fast times, with PR’s of 3000 meters (track) in 8:26, 5000 meters (track) in 14:40 and 10,000 meters (XC) in 30:46! James is racing the 5K!

Guadalupe Merlos: Guadalupe is one of South Florida’s fastest women. She boasts PR’s of 18:07 (at our race!), 1:22:57 in the Half Marathon and 3:00:43 in the Full Marathon! She will be looking to defend her title this year in the 5K and Mile!

Danielle Brown: Danielle Brown is emerging one of the fastest female runners in South Florida! Not only is she the race’s runner-up from last year, she also boasts smoking fast PR’s of 5:19 in the mile and 18:20 in the 5K! Danielle is racing the 5K and Mile!

Rylee Pustilnick: This 14 year old Palm Beach superstar is the runner to watch in the future! She boasts a 5K road PR of 18:01, a XC 5K PR of 18:31 and has won some major races including the Philadelphia Rocky Run 5K, and won her age group at the exclusive BAA 5K in Boston! She is also the Freshman winner of the XC Footlocker South in North Carolina! Rylee will be racing both the 5K and the Mile!

2015:

2014:

Turning this into: Race Strategies
- Going to map some of this out for mile & 5k
- Fairly interesting.. different methods to achieve various end results


mile:
- going with mile = 1600m

mile @ 5:00
- even-splits: 75 x 4
- half: 2:30

mile @ 4:5X
- even-splits: 72.5-74.9 x 4
- half: 2:25-2:29

mile @ 4:4X
- even-splits: 70-72.4 x 4
- half: 2:20-2:24
 
mile @ 4:3X
- even-splits: 67-69.9 x 4
- half: 2:15-2:19

mile @ 4:2X
- even-splits: 65 - 66.9 x 4
- half: 2:10-2:14

fantasy land:

mile @ 4:1X
- even-splits: 62.5-64.9 x 4
- half: 2:05-2:09

mile @ 4:0X
- even-splits: 60-62.4 x 4
- half: 2:00-2:04


5k:

5k @ 17:XX
- aggressive-2-miles: 2 mi @ 11:00 (5:30 min/mi) + 3rd mile could be <= 6:20
- aggressive-2 miles: 2 mi @ 10:30 (5:15 min/mi) + 3rd mile could be ?
- aggressive-2-miles: 2 mi @ 10:00 (5:00 min/mi) + 3rd mile could be ?
- aggressive-2-miles: 2 mi @ 9:30 (4:45 min/mi) + 3rd mile could be ?
- even-splits: 5:30 - 5:4??
- half: 1.55 @ 8:30-8:59
- big-first-half:
- big-negative:
- huge-first-mile:

5k @ 16:XX
- aggressive-2-miles: 2 mi @ 10:30 (5:15 min/mi) + 3rd mile could be 5:45-5:55
- aggressive-2-miles: 2 mi @ 10:00 (5:00 min/mi) + 3rd mile could be <= 6:20
- aggressive-2-miles: 2 mi @ 9:30 (4:45 min/mi) + 3rd mile could be ?
- even-splits: 5:20 - 5:27?
- half: 1.55 @ 8:00-8:29
- big-first-half:
- big-negative:
- huge-first-mile:

5k @ 15:XX
- aggressive-2-miles: 2 mi @ 10:00 (5:00 min/mi) + 3rd mile could be <= 05:20
- aggressive-2-miles: 2 mi @ 9:30 (4:45 min/mi) + 3rd mile could be <= 5:55
- even-splits: 4:50 - 5:08?
- half: 1.55 @ 7:30-7:59
- big-first-half:
- big-negative:
- huge-first-mile:

fantasy land:

5k @ 14:XX
- aggressive-2-miles: 2 mi @ 9:30 (4:45 min/mi) + 3rd mile could be <= 4:55
- even-splits: 4:30 - 4:47?
- half: 1.55 @ 7:00-7:29
- big-first-half:
- big-negative:
- huge-first-mile:



j-daniels vdot:
- https://runsmartproject.com/calculator/

miles:
- 5:05 -> 3k (10:04), 2mi (10:52), 5k (17:26), half (1:20:00), full (2:47:11)
- 5:00 -> 3k (09:55), 2mi (10:42), 5k (17:11), half (1:18:49), full (2:44:46)
- 4:55 -> 3k (09:45), 2mi (10:32), 5k (16:55), half (1:17:34), full (2:42:12)
- 4:50 -> 3k (09:35), 2mi (10:20), 5k (16:36), half (1:16:09), full (2:39:16)
- 4:45 -> 3k (09:26), 2mi (10:11), 5k (16:21), half (1:14:59), full (2:36:53)
- 4:40 -> 3k (09:15), 2mi (10:00), 5k (16:04), half (1:13:40), full (2:34:09)
- 4:35 -> 3k (09:05), 2mi (09:48), 5k (15:46), half (1:12:17), full (2:31:19)
- 4:30 -> 3k (08:56), 2mi (09:38), 5k (15:30), half (1:11:04), full (2:28:47)
- 4:25 -> 3k (08:46), 2mi (09:28), 5k (15:14), half (1:09:48), full (2:26.09)
- 4:20 -> 3k (08:35), 2mi (09:16), 5k (14:56), half (1:08:24), full (2:23:16)
- 4:15 -> 3k (08:26), 2mi (09:06), 5k (14:40), half (1:07:09), full (2:20:41)
- 4:10 -> 3k (08:16), 2mi (08:56), 5k (14:23), half (1:05:53), full (2:18:01)
- 4:05 -> 3k (08:05), 2mi (08:44), 5k (14:05), half (1:04:30), full (2:15:09)
- 4:00 -> 3k (07:56), 2mi (08:34), 5k (13:49), half (1:03:16), full (2:12:34)
- 3:55 -> 3k (07:46), 2mi (08:24), 5k (13:32), half (1:02:01), full (2:09:56)
- 3:50 -> 3k (07:35), 2mi (08:12), 5k (13:13), half (1:00:33), full (2:06:53)
- 3:45 -> 3k (07:26), 2mi (08:02), 5k (12:58), half (59:21), full (2:04:22)

^^ those numbers are interesting. as the mile gets faster (<= 4:20 I imagine), the associated times don't match up as well. I think because you get people who just become so "specialized" at those longer distances, that they don't need as much raw horsepower.



might edit this later. did that off the top of my head so, didn't double check anything. could be way off.

ehehe.

i really need to extend my 4:5X out to 2 miles.

if i do that, i could win *nearly* every 5k race in the tri-county area by doing a hard 2 miles and 1.1 mile cooldown (if I want to just relax and enjoy some of the event).

~10 for 2: wanting to relax
- 3rd mile = 6:00 jog -> 16:XX(mid+) 5k

~10 for 2: feeling great/wanting to crush people/having to really battle some fast folks
- 3rd mile = 5:XX dead -> 15:XX(high)-16:XX(low)

That may sound a bit odd too, relaxing in races, but tbh, i'd rather jog a portion of these 5k+ races. I've never wanted to jog a portion of a mile... I've jogged portions of 5k races tons of times. It does feel kind of good enjoying your lead too tho, and knowing you're safe.

It's crazy seeing all of this come together -> me realizing i'm legitimately miler-as-fu*k.



I guess sub10 for 2 is really difficult though for me, considering I haven't broken 11 minutes for 2 miles yet. That's one of the biggest indicators that I suck at 2+ miles. I think i'm good through 1.5ish.. I definitely need to get to 1.5 first (obviously).

2 miles under 11 has been the hardest PR for me to obtain: No matter what shape i'm in, I just fade. I almost got it in one race, at mile 2&3 (negative split style) but I was so amp'd to crush some dudes who came out there specifically to beat me, so my motivation factor was uniquely high. Even then, it still fell short (I think it was 11:03?).

I guess, when I eventually figure out how to get 2 under 10, i'll probably have addressed an enormous weakness in my running.

I feel like I can get to a 4:3X mile before I can get to sub11 for 2, I mean wtf? That makes almost no sense. lol.

and when I say feel, I also mean it literally. it's crazy how much power I feel when i'm running <= 1 mile, versus 2+ miles. It's like everything changes.

I know several guys who go sub11 for 2 and i'd completely crush them in 1 mile or less, like not even close.. and they'd crush me in 2 mile.. but we're not so far off on 5k. wtf?

it's like I have this "hitch" in my energy systems........... where things shift.

which is basically what it feels like when i'm running hard.. i mean, in my data today, I went from ~5:45 min/mi to ~6+ min/mi out of nowhere, and I wasn't even looking at my watch. I also didn't notice any elevation (there was some coming up not too soon after that).

this is like a mile in (part of that is due to my mile training I guess):





that's nuts..

that's what it feels like in 5k races though. I may go out solid for ~1-1.5 mile, then BOOM, my pace drops so crazy, even if I don't feel that wrecked. I end up feeling more wrecked "psychologically" at this point, knowing now I have to work alot harder to hit the same pace, which seemed so much easier just a few seconds ago.

 

10/19/2018

felt great, ate great (lots of bananas & veggies, also some grilled chicken)

except for my right big toe freaking out mid-day. bottom of right big toe feels so weird. just happened out of nowhere (walking around barefoot outside etc). this has happened several times, i don't get it.




10/20/2018

7 (sub5) + 5 (sub3) = 12 of 50, 38 to go!

race day!

felt really good but got like ~4 hours sleep. just a rough sleep.

felt really hot at the race .. absolutely drenched midway through.

big toe bugging.. so fu*king annoying.



diet:
- ate very clean
- tons of cauliflower 3 hours before my evening session
- 5 bananas + oj before bed



06:45 AM: warmup + race: Pumpkin Dash 5k (4k lol): 2nd OA
- https://my3.raceresult.com/110718/?lang=en#1_22DCB0
- https://www.strava.com/activities/1915968868
- https://www.endomondo.com/users/26420622/workouts/1217627781

haven't been having as much fun lately in 5k races.. just don't like 5:XX pace. i'm a weirdo.

I also didn't battle for #1 once the guy passed me at ~2 miles. that's not good though. I mean I was "jogging" at that point.

i'm kinda tired of the heat too lately.

definitely didn't push myself much at all in this race, which could be annoying or not.. i mean, in the first mile, all I could think about was "slow down, ok stay here". just *yawn* worthy.

i get into this jog mode and I don't snap out of it.

i dno.

anyway.. dude ran smart. he tried hanging with me first ~half of the first mile but he backed off bigtime, had ~20s+ or so on him probably around 1.5 mi .. he started closing then though as I slowed, and caught me, then passed me.

he was doing all of these sprint drills prior to the race.. in my head i was lol'n because i knew that he'd get toasted in the first mile, even though it wasn't anything too fast. but he had good endurance/strength and ran smart, props.

i guess deep down i was hoping he'd just break, so i could just jog it out and relax while running near the beach. was quite scenic fwiw.







short course - they probably set it up wrong. easy/safe first mile, started slowing down, got passed around mile 2. was on pace for ~17:5X-ish. HR way too high, felt hot.

need to take a nap asap. sleep sucked last night.

plan to hit it hard tonight.





08:30 PM: workout: beat up, but got a 4:57 (3rd sub5 this week) :: mod speed (grass, spikes, pitch dark): {4:57 mi, 1km split = 3:04}
- https://www.strava.com/activities/1917424662
- https://www.endomondo.com/users/26420622/workouts/1217888187
- https://connect.garmin.com/modern/activity/3104389640
- mile: 4:57
- pretty evenly paced.. solid.

felt great warming up but, started feeling it when I started tackling the mile, turned out to be pretty rough. got it done though.