Adarq.org

J. Volpi

saw this guy yesterday for the first time .. dude can fly:

https://www.athlinks.com/athletes/141071369/results



FAST AF.



he did the 5k yesterday (it was a 5k/10k combined race), just took off @ 5:05 min/mi pace.

Perhaps against my better judgment I have signed up for the Edinburgh Half Marathon on the 27th of May. My two pals from the hard 10 mile run are running the full marathon that day, too.

that's a big step!! I know for sure you can complete a half, not sure if you can complete one at some goal pace consistently throughout .. but by May 27th, you should be able to for sure, especially if you keep getting in some long runs with those guys who are doing the marathon.

Just no burgers & grease shortly before the runs, lulzuzluz.

pretty cool tho man!! halfs are long! but alot slower, so kind of enjoyable .. mine was mostly enjoyable until mile 10. lol. but that probably has more to do with training...... I've done 10 mile long runs at consistent paces, but not much more than that. So, body is probably just programmed to relax after 10. Need to fix that ASAP. March 24th coming up soon

excited to watch you train for that. maybe do a few 5k's in between? one or two in april, maybe another in early May. Staying "race fresh", even if it's a shorter distance, really helps.

peace!!!!!

Updated with latest 10k results.

Also, added "Schiffy 5k" which is on grass , next sunday! Plan on doing a long run Saturday, 5k on grass Sunday, and resting Monday!!



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
- 37:13 official, 37:04 unofficial, 2OA!!!

Schiffy 5k, on grass, March 18, 2018

Coral Springs Half Marathon -> March 24, 2018

That's what i'm focusing on!

coming down with a cold .. also snotting out some blood, which could be related to the cold.

race day!!!!


03/10/2018

bw = 144
bw before bed last night = ?
soreness = none
aches/injuries = pre-race: none!! post-race: right lateral quad tendon (didn't feel it during the race, felt it after stopping for a bit and then during the post-race miles)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 7

wakeup = 04:30 AM

log:
04:40 AM: food: GU with 20mg caffeine, oatmeal + tons of pink salt + tons of honey, electrolyte water
06:15 AM: food: water @ the park
06:45 AM: food: water @ the park
06:30 AM: workout: w/u + Giving Kids a Running Start 10k: 2nd OA!!! 37:13 (official), 37:04 (unofficial, previous PR 39:53, nearly 3 minute PR!) @ {5:52,5:57,6:05,6:09,6:01,5:50,0.2=5:36} :: Andrea 4OA! Think I have a slight cold
09:00 AM: food: post-race food: 2 x awesome egg thing, 2 x blueberry oatmeal thing, water, rxbar
10:30 AM: food: farmer's table: pancakes with butter/syrup, potatoes, eggs, sausage!!
12:00 PM: food: 2 x banana, water
02:00 PM: food: rxbar, water
06:30 PM: food: oatmeal + honey, cashews, water
TODO: dinner snack?

workout: w/u + Giving Kids a Running Start 10k: 2nd OA!!! 37:13 (official ), 37:04 (unofficial , previous PR 39:53, nearly 3 minute PR!) @ {5:52,5:57,6:05,6:09,6:01,5:50,0.2=5:36} :: Andrea 4OA! Think I have a slight cold
- https://www.strava.com/activities/1445535893
- http://accuchiptiming.com/images/Age_Group_Results-Giving_Kids.htm
- 10k watch based PR by nearly 3 minutes!!! 

pretty brutal 10k .. the first 3 miles today were harder than my 5k last week, in which I hit ~5:43 pace .. cold coming on might have something to do with it, or headwind, or both, or just fluctuations in performance. dno. all good though, had to push harder than expected - and I did, so i'm proud of that.

last 1.2 miles was brutal.

that "finish with a hard mile" in my recent training sessions, really helped me today. I was hurting but, I had 1.2 miles of "kick" (fatigued kick) in me .. kept thinking about the 5:21 I hit after so many miles in training, or the 5:4X's etc.. so, it helped me mentally, because I knew I could finish strong.

so that's pretty cool.

wanted sub37 but i'll take it

Also, Andrea (training partner) got 4th OA / first female with a huge PR. 38:38 watch? 38:49 official. flying!! Congrats!!!







^^ i've seen this happen quite a few times for myself.. HR going down as I pick up intensity to a certain point. Wonder if it's legit/accurate & has anything to do with running economy and such.............. never know. heh.

my splits: (just listing for comparison below)
- 5:52, 5:57, 6:05, 6:09, 6:01, 5:50, 0.23=5:36
- that 6:09 was pathetic .. i was debating life at that point, then manned the fu*k up.


runlikeagirl update: she hit 38:48 official, 38:38 watch .. previous PR was like, 39:24. 4th OA, 1st women. Was hoping she could catch Cory and get 3rd, lol.

her splits:
- 6:13, 6:11, 6:20, 6:12, 6:16, 6:14, 0.23=6:03


Cory is a damn beast. He's the guy who helped me PR my 1k. He takes big risks and sometimes they pay off. I just had more in the tank in the final 2 miles, even though he had a huge lead on me, I was able to cut it down. First time i've ever "sniped/hunted" someone... tbh, i'd rather be hunted. Hunting is stressful.. "will I be able to catch this guy?!!?" over and over. lol.

He got 37:31

His splits were:
- 5:50, 5:50, 6:00, 6:20, 6:20, 6:18, 0.13=6:21
- he ran 6:13, said maybe he ran "too many tangents" .. I need that tangent skill. I ran 0.1 mile more than him.. lmfao!

just a few more photos

me with the winner, Luiz Souza .. he's 55. Turns out he was one of Brazil's top 5 distance runners at one point in his life:

http://articles.sun-sentinel.com/1996-10-07/sports/9610060227_1_fleet-week-distance-runners-brazil



...

incredible.



the raw photo of runlikeagirl & I:






my superhero bracelet





I got a photo with Blair .. he's 280 lb with over 80 half marathons.. come on man. insane. The local running scene doesn't know much about him, which is baffling to me.. he is INCREDIBLE.

funny mile race video. lmao.

<a href="http://www.youtube.com/watch?v=pMV2b8Yd1p0" target="_blank">http://www.youtube.com/watch?v=pMV2b8Yd1p0</a>

Quick update, before a bigger later update!

2nd overall @ 37:13 official

37:04 watch (previous PR = 39:53 a few weeks ago during my half), so nearly a 3 minute improvement... haha.

Had to battle hard for second.. I was ~20+ seconds back at mile 4 or so. Had to end it with a 5:50 mile & a strong 0.2 mi kick to get 2nd. Overtook #2 (my friend) at probably ~5.6 miles (out of 6.2). So I was in 3rd for 5.6 miles ... haha. First time ever "hunting someone down".

Also, my training partner got 4th overall & 1st for women, PR'd her 10k by nearly 40s.

I was really hoping she could catch my bro and beat him for 3rd.............. lmfao.



Finally, the guy who won it was 55. Dropped ~36:20. Dude looks like he is in incredible shape, and obviously he is. That's one thing I love about running: getting beat by "old" people or women. 55 is pretty "old" when it comes to running, but these dudes are still out there crushing people. Good motivation/inspiration.

will post more details later!



\o/