Adarq.org

To give you an idea of how fast the race is, and how awesome it is from a runner's perspective, this is the pre-race day writeup of the "notable" attendees. Nobody does anything like this for other races, even big ones. So this is really unique.

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 Stone: 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!

So the guy who wrote that, is a very accomplished master's runner himself. It's his event, so he won't be racing, but it's just really great that he puts that info together. I mean i'd do that if I was organizing an event.

I was going to do the mile race last year, but was too sore (insane sore for ~10 days iirc) from dunking with Celi.. lmao.



Also, last year's results: http://www.splitsecondtiming.com/results/2016/mile2016.php

need to get yourself on that write up for next year.

5k results (didn't race this):

http://www.splitsecondtiming.com/results/2017/funday5k2017.php

mile results:
- http://www.splitsecondtiming.com/results/2017/fundaymile2017.php
- strava: https://www.strava.com/activities/1299235384
- endomondo: https://www.endomondo.com/users/26420622/workouts/1039646250
- 5:16 official / 5:13 watch (2nd best watch estimated)
- 1km estimated (3:06 - 2nd best watch estimated)
- 0.51 mi (820m) @ 2:30
- 8th overall, but didn't really beat any top people
- was ahead of 4th until right at the turnaround point, and ahead of 5th+ until shortly after

breakdown:
was ahead (which I didn't want to be) until ~400m or so: legs were just blasting at a really light conscious effort
then with the lead for ~500m
started dropping back behind top 3 @ ~600
quads started feeling a bit heavy around 600m or so
started really wimping out around 700m as I approached the 800m u-turn
then wimped out hard for the rest of the race

felt crazy good.. extremely explosive.
- my warmup strides were held back considerably and were like 4:1x-4:3x pace easy

stride frequency was decent throughout the entire mile. but still dropped off considerably. started off high, then slowly dropped, especially after the u-turn, but the actual avg cadence remained decent. 199 / 1.61 for the first 0.51 mi ... 199 could be too high, or just need to train it more.

my mental game is absolute shit right now.. i must say.
- I mean I EASILY had my best 800m and 1km in me today if I had just done what I said I was going to do, which was push it to the max through 1km .. but mentally I changed my strategy and decided to back off "in order to finish".
- that's pissing me off .. that wasn't the plan
- so in a sense (IMHO), this is a "wasted effort" .. I had 1k & 800m PR's LOCKED UP.. but just switched it into safe mode instead.

this safe mode shit is bothering me.. I'm just trying to override these "hold back" mechanisms, to knock off some massive PR's within segments of the total distance, which today for example was entirely within grasp (first sub 2:20 800 and first sub 3 minute 1k), but I just let it slip out out of "fear" of not finishing decently. I should have been walking after that 1km if I needed to, but instead I held back.

So, happy with my speed/power etc, but not happy with my mental game. Need to fix it..

mile breakdown:
- should have created another lap before the turn around, where I started feeling more acid - fail
- 0.51 mi @ 2:30 (4:54 min/mi)
- 0.30 mi @ 1:41 (5:26 min/mi)
-  0.21 mi @ 1:16 (5:34 min/mi - moving pace) - using moving pace because I forgot to stop my watch at the end

















It's not really a crazy drop off .. only hit 6+ going around those stupid u-turns (which everyone hates, but sprinting out of it is a good idea.. heh). Really felt like I was going way slower after I kind of wimped out, checked my watch several times and was surprised I wasn't over 6 min/mi ... so that's kind of cool.

My aunt took this photo:




Some other photos & videos:



Someone video taped some of the start (last clip, nice clip):



Want to download just that clip loool. no idea.




Here's the guy who got 2nd in the mile, and 3rd in the 5k:
- https://www.strava.com/activities/1299213887
- https://www.strava.com/activities/1299213700

The top 3 guys won the 5k AND mile.. beast.


Some video from the 5k, while spectating:

btw just noting, my stomach has been jacked up since after the race.

I didn't think i'd even get my speed session in tonight, stomach was jacked up prior. It actually felt fine during.. But then after, even after eating great etc, it's bugging out. When it feels like this, even drinking water etc make it feel worse.

Going to stop drinking coffee before racing/speed. This last week, I didn't have any of my black coffee drink, and I didn't have this feeling I have right now. Maybe this coffee drink is burning a hole in my stomach. I kid, but this feeling is scary. It's concerning because, yesterday I ate great, and today I ate great also.

No cramping during the actual race. Felt a little bit going on during my warmup prior, but didn't surface at all during the race.

So this "dead" stomach feeling happened a few months ago, then recently on 11/23, 11/24, 11/25, and now 12/2. Not good.

Obviously I should see a pro, but until then, need to tone down the overall volume like i've been doing and cut out coffee.

bleh.

found this, cool shot.

just a quick question for your advise. In regards to my squat. When I have my arms in front parallel to ground stretched out in front, I can squat down as deep as I want without any problems. No mobility issue or anything. As soon as I pretend I have a barbell on my shoulder like in a normal high position back squat, when I bring my hand up to hold on to the imaginary barbell as soon as squat down at around 90 degree knee bend my hips stop me going lower like it's tight or limiting me going further and my form just gets ruined and therefore slight force is required to go deeper.

What do you think could be the possible reason.

pc

simple explanation: your arms have mass. holding them in front of yourself shifts your center of gravity forward, which makes it easier to balance as you squat. the more mobile your hips and ankles, the easier it is to squat without sitting back.

I can also do the same thing with my arms crossed with each hand touching the opposite shoulder. But with each hand above my shoulder just makes it awkward.