Adarq.org

i'd stop running altogether if you're worried about getting injured. can you up biking volume instead? or row? crossfit-style stuff isn't a replacement for low-intensity cardio but it should be fine as well as long as it doesn't stress your achilles.

Yeah that's an option, i can hit the bike up this week and try to go for 10 mile rides.  The achilles problem doesn't show up until around 20-30 minutes in but I'd feel better about rehabbing it now before it got worse.

Run 3 miles at a slow pace.  Breathing was fine just my achilles again became sore (dull pain) so I stopped.  I finished off with push ups and now I am icing my achilles, took some ibuprofen and eating breakfast.

This week I may cut volume to let it get better so I may do....

Wed- 1 mile jog@ 6mph
Thurs- 1 mile jog@ 7mph
Fri- 1 mile jog@ 6mph
Sat-sun: Bike session

Pre runs will consist of a lot of stretching especially my calves...I guess I gotta start taking it seriously considering its why I'm in this pickle

Considering I have to cut volume I'm going to focus on my diet.

I've had plenty of rest so tomorrow at the gym I just want to run, put a towel over the screen and just see what I can do.  I'd like to hit 6 or 7 miles but depends on how my body feels.

Went running with my brother, hes out of shape so i sent him a program to go hard.

On the mile back I did a time of 8:53

Yesterday we went to a new sub shop for supper and the sammiches were huge so I still feel like I have it in me which made the run worse.

This week will be chicken, protein shakes, eggs and rice cakes.  Wanna get to 260s for the test.

Quote from: John Stamos on July 06, 2016, 09:35:28 pm

Miss this
#comingbackstronger
#outjumpmyyoungerself
#headsurgeryfromhittingmyheadontherim

the old days



#GettinCutGettinButt


#Savage
#19"armsorso
#235w/abs
#gotsomuchassbackthen

you kind of look like a professional arm wrestler in the last pic.

one of my favorite memories is when you managed to get T-DUB to join theverticalsummit, to "cuss you out". LMFAO.

Quote from: LBSS on July 15, 2016, 02:05:38 pm

i'm not adarq, but don't cut your mileage.

ya i agree. and Stamos you seem to be making some good progress lately on these runs.

Do you have access to stairs? If so, I would actually get some stair runs in. We used to run them all of the time when I was at MSC .. people's first experiences with them were ALWAYS bad. It's good to get in some stair runs ahead of time.

We'd also let people training for firefighter's tets run them etc.. They'd eventually put on vests and run them.

Might be hard finding some stairs to run though.. could always run bleachers perhaps. We had a 6 story parcking garage (for the hospital) with stairs on the outside, it was perfect.

Yeah I think I got the majority of whatever that group was called on here just for me lol.  I was shit idk 17 at the time lol

Stairs I can do at work, the plant is 7 stories so I can run them, lately when I can I'll go up and down them twice.  I can go to the school and hit up the bleachers as well.  So just keep things the same with stairs?  Do you think I should Delold about 2-3 days before and just do mile jogs and stretching?

Adarq

I got my test results and the fitness test requirements back and it looks easy as fuck but i want help programming my workouts leading up to it.

Part 1: run 150 minutes, down a set of stairs, back up, run to a dummy hanging in the air, take the dummy down and bring it somewhere 10 yards away
Part 2: Same as part 1 except the dummy is in a cot and you pick him up out of it and drag him to a safe area/both are within 1:35
Part 3: stair climb- around 20 steps, must go up and down 4 times in 65 seconds
Part 4: 1 mile run!!!!!! in 9:30.

I was wondering if I should cut down my running as far as distance wise to say 2.5-3 miles and focus on fast 1-2 mile runs, try to keep a 9:30-10 min mile pace on the 2 minute runs and a 8:30 minute mile pace on the 1 mile runs.  I just dont want to cut too much volume on my lungs because thats where im starting to excel.  Also, I am a giant pussy now so should i start incorporating legs and back work again?

The test is August 8th so 3 weeks and 3 days or so away with potential 5 weeks but i doubt i will need the retake.

Tomorrow for a workout since i gotta get my brother in shape for it also, we are probably just going to hit everything and hit up the stair master like a boss

2 mile run, Achilles ache, just going to bike this weekend to rest my legs a bit.

Total miles this week was I think 11 miles.  Might run on saturday if I feel better

Weights fluctuating, bloated as fuck so my weight was up a few lbs today.