Adarq.org

Man you are killing it at the moment.

hah thanks!

yeah i've been on a decent run the last 2 months

How important do you think your weight is to your running success? The more and more I look at it I see very few "big" runners or triathletes which is kind of where I'm headed.

well, there aren't many, but there are some! I've seen several "bigger/jacked" runners who perform pretty impressively. A few very impressively.. so, it's not essential to get lighter/skinnier etc. How we train has more to do with it in general.

I'll give you one example, but maybe it's a bad one. This guy Stephen Dassen (sp?) is pretty jacked. He's a former collegiate runner, decent stats for our area (FAU) but nothing mind blowing.. Anyway, he doesn't run much anymore, mostly does physique stuff/modeling etc apparently. Anyway, he dropped a low 17:XX 5k recently and then a 4:39 mile at the Boca mile.

instagram.com/herc.ules7_/

that might not even be his official account, I just remember he called himself hercules or something, and that was one of the first searches returned lmao.

so ya, can have a pretty impressive physique and still run fast IMHO, just need to know "how to run" & "how to train for it". The trick there is, most physique-ish guys probably never learn how to train for running. so they just trot all the time or do "HIIT" all the time, occasionally doing something harder on the track, but they probably don't realize how much volume per session they need to build up to - whether that's a slow/moderate session or a hard track session. ie, some people think 10 x 100 with short rest is enough, it's better than nothing, but if you want to run fast over a variety of distances, need much better fitness: 400m/800m/1k/1 mile repeat fitness, for several reps, and the ability to hit some serious long runs at a decent tempo. So I just think people who are more focused into lifting, rarely grasp what they'd really need to do in order to hit some serious running numbers.

i've seen some guys who are actually bigger than him run pretty decent too, but not nearly as lean. that dude is fuqn ripped.

As for myself: ya being lighter definitely helps. It's the same exact experience I had with dunking. I've gotten a bit heavier recently, and I can feel it. I've hit some "weak mile splits" lately, nothing close to sub 5 - but multiple 5:2X's etc which is still great for me, i've thought it might be somewhat related to the extra weight gain - i mean it feels like it. I don't care as much right now because i'm slowly trying to get those mile & 1km splits back down without having to try as hard. My goal is repeatable sub3 k's and sub5 mile's within the next 6 months. I won't be able to do that if i'm maxing out on the first one etc. So gaining a little extra weight right now is ok, as long as I clean it up a bit more next month. I've moved to a "dirtier diet" since early December until now, and it's helped fix my stomach so, not going to go back to "super clean salad life" that's for sure. I think I almost ruined my stomach.

but ya I definitely feel way heavier at 148 than 142 for example. that "feeling" translates to just mushier strides, that's what it feels like anyway. I feel like I get way more bounce when i'm in the lower 140's (140-142).

if I can get my bodyweight lower while still eating like I am now, i'd be happy with it.

You can always counteract losing lean mass gain by just lifting full body or doing calisthenics somewhat frequently, as you know. Though, it's been very hard for me to do calisthenics now that my running has improved so much. Calisthenics just feels like wasted energy/effort at this point. I don't feel any benefit from doing any of that stuff, nor do I from lifting. That's the gift and the curse of running: you really just need to want to run faster, to improve. But running faster brings about much pain.. so it's a real battle. no other tools needed other than sharpening the mind slowly and pushing yourself on the road/track/trails etc. It's pure af.

I feel like I deserve some blame for turning adarq.org into a running forum

But seriously, lots of people on here are slowly getting into it, which is great IMHO. It's easy to do. There's so many different places and ways to train. There's races every weekend, in most areas of the world. There's track meets every once in a while. The running community itself is huge and full of great people. There's tons of clubs, social running sites like strava, prize money races, local/national/world rankings and such. It's just very evolved.

Running competitions are just so great though. Official results, great atmosphere, pretty competitive, fun, good events etc. Committing to a race by signing up really elevates your training almost instantly, it's pretty cool.

ok went off on several tangents!!!!!!!

lmao.

peace!

rest/light walking.


01/16/2018

bw = 145
bw before bed last night = ?
soreness = right hip slightly, calves slightly, left forearm/bicep/tricep slightly, bottoms of feet (left slightly, right moderate)
aches/injuries = bottom of right foot (where i stepped on rock) and in some other areas, right achilles slightly mid-walk
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight
feel = ok

wakeup = 06:30 AM

log:
06:45 AM: food: oatmeal + honey, water
08:15 AM: workout: extremely light recovery walk: 10 miles @ ~3 hours ::: you know i'm dead when I walk this slow - bottom of right foot = sore, hips = sore, calves = sore, forearms = sore, left tricep = sore, quads/glutes/hamstrings surprisingly haven't been sore at all ha
11:30 AM: food: banana, water
01:00 PM: food: bunch of meatballs, basmati rice (salt/olive oil)
05:00 PM: food: 3 x banana, almond milk, water
07:30 PM: food: basmati rice, red kidney beans, in spanish olive oil, water
07:15 PM: stretch: soleus/calves during dishes - good stretch
08:00 PM: leg drain: 30 minutes

stretch:
07:15 PM: stretch: soleus/calves during dishes - good stretch

icing:
self massage:
leg drain:
08:00 PM: leg drain: 30 minutes

contrast showers:
naps:



workout: extremely light recovery walk: 10 miles @ ~3 hours ::: you know i'm dead when I walk this slow - bottom of right foot = sore, hips = sore, calves = sore, forearms = sore, left tricep = sore, quads/glutes/hamstrings surprisingly haven't been sore at all ha
- https://www.strava.com/activities/1360149697

right foot still pretty sore from smashing that rock. seemed to loosen up more around hour 2.5 though .. so that could be good news. dno.

---

Monthly Tracker: 2018

January (01), 2018

TODO:

Bodyweight: [(01,146),(02,146),(03,144),(04,145),(05,144),(06,145),(07,146),(08,146),(09,?),(10,145),(11,146),(12,146),(13,148)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total:

Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:

Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)
- total:

Max run speed (mph)/pace (min/mi): []
- FORMAT: (day, mph max, pace max in minutes per mile)

Resting HR: []
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: []

Races: []
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"none"),(02,"none"),(03,"none"),(04,"none"),(05,"none"),(06,"none"),(07,"calves slightly"),(08,"calves slightly"),(09,"calves slightly, quads slightly"),(10,"calves slightly, quads moderately, hamstrings slightly"),(11,"calves slightly, quads moderate"),(12,"quads slightly"),(13,"calves slightly")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"upper back a little from yesterday (started hurting a few hours after the race) - but disappeared as the day went on (today)"),(02,"none"),(03,"left knee a little, right upper back (around 11 PM) - the thing from sunday"),(04,"none"),(05,"left knee slightly (probably from locking my knees out )"),(06,"back of right neck moderate (disappear when i started walking hard) - lmao"),(07,"ankles achy slightly"),(08,"calves achy"),(09,"back of right knee slightly (hamstring)"),(10,"none"),(11,"none"),(12,"none"),(13,"right abdomen slightly")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(02,"loose"),(03,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"tight"),(11,"tight"),(12,"loose"),(13,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(02,"loose"),(03,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"tight (left more-so)"),(02,"tight (left more-so)"),(03,"loose"),(04,"loose"),(05,"loose"),(06,"slightly tight (left more-so)"),(07,"slightly tight"),(08,"tight"),(09,"loose"),(10,"tight"),(11,"slightly tight"),(12,"loose"),(13,"tight")]
- FORMAT: (day, general flexibility)

Cramping: []
- FORMAT: (day, symptom)

Wakeup: [(01,09:30AM,9.5),(02,06:30AM,7),(03,07:30AM,8.5),(04,05:45AM,7),(05,06:00AM,7.5),(06,09:30AM,9.5),(07,07:30AM,8),(08,05:30AM,7),(09,05:00AM,7),(10,05:30AM,7),(11,05:10AM,7),(12,06:30AM,8),(13,07:00AM,8)]
- FORMAT: (day, wakeup time, hours slept)

beautiful shot

rest/recovery/dead

just wore compression pants/long sleeve/socks all day .. staying warm/not doing much. did go for a walk etc. walking like an old man. lol.

i'm not that bad though.. should be alot better tomorrow i think.



01/15/2018

bw = 145
- tons of water loss
bw before bed last night = ?
soreness = hips moderate (right more-so later, left more-so earlier), calves moderate, bottom of right foot alot, groin barely, biceps barely (holding baton i think)
aches/injuries = bottom of right foot (where i stepped on rock) and in some other areas
cramping = none
morning quad flexibility = tight
morning hamstring flexibility = loose
morning calf flexibility = tight
feel = dead

wakeup = 05:30 AM (slept-in)

log:
05:30 AM: food: oatmeal + honey, water
09:00 AM: food: 3 x banana, big shredded wheat (3) with honey in almond milk, water
03:00 PM: food: 2 x sauteed'd yam in olive oil/pink sea salt, turkey burger, bunch of sourdough rye, water
09:00 PM: food: 3 x banana, water

stretch:
icing:
self massage:
leg drain:
contrast showers:
naps:

---

Monthly Tracker: 2018

January (01), 2018

TODO:

Bodyweight: [(01,146),(02,146),(03,144),(04,145),(05,144),(06,145),(07,146),(08,146),(09,?),(10,145),(11,146),(12,146),(13,148)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total:

Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:

Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)
- total:

Max run speed (mph)/pace (min/mi): []
- FORMAT: (day, mph max, pace max in minutes per mile)

Resting HR: []
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: []

Races: []
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"none"),(02,"none"),(03,"none"),(04,"none"),(05,"none"),(06,"none"),(07,"calves slightly"),(08,"calves slightly"),(09,"calves slightly, quads slightly"),(10,"calves slightly, quads moderately, hamstrings slightly"),(11,"calves slightly, quads moderate"),(12,"quads slightly"),(13,"calves slightly")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"upper back a little from yesterday (started hurting a few hours after the race) - but disappeared as the day went on (today)"),(02,"none"),(03,"left knee a little, right upper back (around 11 PM) - the thing from sunday"),(04,"none"),(05,"left knee slightly (probably from locking my knees out )"),(06,"back of right neck moderate (disappear when i started walking hard) - lmao"),(07,"ankles achy slightly"),(08,"calves achy"),(09,"back of right knee slightly (hamstring)"),(10,"none"),(11,"none"),(12,"none"),(13,"right abdomen slightly")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(02,"loose"),(03,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"tight"),(11,"tight"),(12,"loose"),(13,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(02,"loose"),(03,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"tight (left more-so)"),(02,"tight (left more-so)"),(03,"loose"),(04,"loose"),(05,"loose"),(06,"slightly tight (left more-so)"),(07,"slightly tight"),(08,"tight"),(09,"loose"),(10,"tight"),(11,"slightly tight"),(12,"loose"),(13,"tight")]
- FORMAT: (day, general flexibility)

Cramping: []
- FORMAT: (day, symptom)

Wakeup: [(01,09:30AM,9.5),(02,06:30AM,7),(03,07:30AM,8.5),(04,05:45AM,7),(05,06:00AM,7.5),(06,09:30AM,9.5),(07,07:30AM,8),(08,05:30AM,7),(09,05:00AM,7),(10,05:30AM,7),(11,05:10AM,7),(12,06:30AM,8),(13,07:00AM,8)]
- FORMAT: (day, wakeup time, hours slept)

Quote

is it me or do I look like i've gotten "bigger"? lol.

the lighting is definitely in your favor here you look ripped though.

hah thanks! ya I was mostly just talking "size". I look big in that photo for some reason. probably some kind of angle distortion

I love how passionate you are about this running stuff. You can really tell by the way you talk about. That's great!

thanks. yup, trying to take it far.

This "elite team" sounds like a great opportunity to further your running career... I say go for it! As you said you aren't obliged to do all your training sessions with them right. So you can still do your solo training and benefit from a driven training group!

well, didn't get invited yet. seemed like they were hinting at it though. but ya, it has its pros and cons. the biggest con is, i just don't like committing to "one thing". ends up bothering me. so not sure how that'd turn out. ie, I probably wouldn't like marriage. I could probably stay with the same woman my entire life, but having something in paper would probably bug me. sooo.. dno. hah.

And about the not getting younger thing: It's pretty common that endurance athletes perform well into their mid-late thirties or even forties isn't it?

ya for sure, but speed is very important in endurance and that definitely slowly disappears with age.. but, at what age is the question. my speed is improving so, not worried about it. Plus Bernard Lagat just set the American Record for Half Marathon at 43 .. 1:02:00 or something.

peace!!

let's just put it this way.. derrick jones jr plays great on the heat. <fillintheblank> plays great on the heat. beasley underperformed, but his head wasn't on right. glad he's doing good in NY. but that was before bellichick-level coach spo.