Adarq.org

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:

btw:

Bingtian just PB'd & hit 6.42 for 60m, second to Coleman:

https://www.theguardian.com/sport/2018/mar/03/christian-coleman-world-indoors-60m-gold

beast.