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!

Quote from: Coges on January 15, 2018, 10:20:00 pm

Man you are killing it at the moment.

hah thanks!

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

Quote

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!

Epic post! haha. So many good points. I suppose for me though I just need to focus on getting as lean as possible and see where the chips fall.

track day!


01/17/2018

bw = 145
bw before bed last night = ?
soreness = calves slightly, right hip flexor slightly (after track)
aches/injuries = bottoms of feet barely (so much better today, more sore after track), left hip flexor slightly (i did something while sleeping, lame!)
cramping = a little during the track workout
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = ok

wakeup = 04:30 AM

log:
04:45 AM: food: oatmeal + honey, water
05:45 AM: workout: morning moderate speed: Loco Rio Track Session: body healed up overnight: 6 x 1 mile w/ 3 min jog rest @ {6:03, 6:00, 5:47, 6:25, 5:57, 7:34 lol} + 6 x ~200+ @ {41.6, 38.5, 38.6, 36.1, 37.3, 34.4} + ~7 mile cooldown @ ~9-10:XX min/mi
09:00 AM: stretch: quads alot
09:30 AM: food: sausage egg and cheese on a pumpernickel bagel, orange juice, chocolate muffin, hash brown, lots of water
02:00 PM: food: 3 x banana, sausage egg and cheese on a plain bagel, almond milk, lots of water
02:30 PM: stretch: soleus during dishes
03:30 PM: leg drain: 35 minutes
05:00 PM: workout: bw
- dead hang ng pullups: BW x 7
- full dips: BW x 7
- calf raises: BW x 25
07:30 PM: food: 2 x chicken breast, tons of blue corn chips + mild fresh salsa

stretch:
09:00 AM: stretch: quads alot
02:30 PM: stretch: soleus during dishes

icing:
self massage:
leg drain:
03:30 PM: leg drain: 35 minutes

contrast showers:
naps:

workout: morning moderate speed: Loco Rio Track Session: body healed up overnight: 6 x 1 mile w/ 3 min jog rest @ {6:03, 6:00, 5:47, 6:25, 5:57, 7:34 lol} + 6 x ~200+ @ {41.6, 38.5, 38.6, 36.1, 37.3, 34.4} + ~7 mile cooldown @ ~9-10:XX min/mi
- https://www.strava.com/activities/1361592425

great session. those first 2 6:XX's could have been sub 6 easy so that's kind of cool. basically like 4/6 sub6. the 6:25 and 7:34 def couldnt have been sub6, struggled on those.

some really fast people showed up. some guy ran in lane 3/4 most of the time, so his splits must have been in the 5:2X's. heh.

splits for the guy who organized it:
- (5:57,5:55,5:54,5:53,5:50,5:46) w/3:00-3:10 jog & 4 x 200

the girl who is legit:
- 1: 5:56 2: 5:52 3: 5:56 4: 5:49

 

she's a beast.

I think she ran in lane 2 for every repeat. she's tearing it up locally. everyone is like holy sh*t.

it was funny when we did 200's.. i felt like such crap on the mile repeats.. then we do the 200's and i'm like Usain Bolt.. lmfao. Just allowed my hips to open up completely and was flying EASY. Some of those were like 210+ etc. Everyone there knows i'm fast but, but those 200's brought about several comments about my power. Most people i've trained with mention it.. I guess there's something there that people notice. Kinda cool.

 

ya that's something that should definitely help alot. the key though is, to make sure you are ALWAYS properly fueled up for important training sessions/races/competitions etc. I mean that was my theory before hand, and what I found in practice. The biggest mistake people make when trying to lean out, is not having enough fuel to train "properly hard". Training itself should not suffer. So that's the delicate balance - finding a way to eat "lighter"  and/or leveraging timing/meal frequency etc, to shed more fat, but also making sure that it isn't tapping into recovery or performance.

I wish it was "easier" for me to get lean. I mean I can put in tons of work and still have significant layers of bodyfat throughout. That body fat is definitely useless, would love if it just disappeared Running economy improves considerably the leaner you are, from my experience.

peace!

This is actually where I'm stuck. Still doing IF for the most part but I just don't think it's going to work. Doing it while lifting only is easy AF. I can train on BCAAs and caffeine and then make up everything else at the end of the day. Adding in running, swimming, cycling, etc is way harder. Don't know if that and IF is possible but I'd imagine probably not. That's a huge stumbling block for me and I can feel it when I'm training.

As far as bodyfat goes I seem to drop it pretty well when I eat relatively clean and don't drink too much. Getting that consistency is hard though but I really want to get to around 10 as like you said pretty much everything improves.

Quote

ya that's something that should definitely help alot. the key though is, to make sure you are ALWAYS properly fueled up for important training sessions/races/competitions etc. I mean that was my theory before hand, and what I found in practice. The biggest mistake people make when trying to lean out, is not having enough fuel to train "properly hard". Training itself should not suffer. So that's the delicate balance - finding a way to eat "lighter"  and/or leveraging timing/meal frequency etc, to shed more fat, but also making sure that it isn't tapping into recovery or performance.

I wish it was "easier" for me to get lean. I mean I can put in tons of work and still have significant layers of bodyfat throughout. That body fat is definitely useless, would love if it just disappeared Running economy improves considerably the leaner you are, from my experience.

peace!

This is actually where I'm stuck. Still doing IF for the most part but I just don't think it's going to work. Doing it while lifting only is easy AF. I can train on BCAAs and caffeine and then make up everything else at the end of the day.

exactly .. non-stop effort changes the game dramatically.

Adding in running, swimming, cycling, etc is way harder. Don't know if that and IF is possible but I'd imagine probably not. That's a huge stumbling block for me and I can feel it when I'm training.

yea damn. You are meticulous and good at figuring things out so, I imagine you'll come up with something that works for you.

For me, as long as I eat good the day before, then fuel up "slightly" before a workout, i'm fine.

For me lately, just some oatmeal w/ honey gives me enough to get a workout going. So, when I wakeup, knock out a small breakfast and i'm good for the track etc. Same thing for races as well, but I like my no-sauce pizza slices Key being, just has to be something. Definitely can't be just coffee/bcaa's etc -> I tried just coffee before one race and almost died (that's what it felt like, death).

As far as bodyfat goes I seem to drop it pretty well when I eat relatively clean and don't drink too much. Getting that consistency is hard though but I really want to get to around 10 as like you said pretty much everything improves.

yup! nice. not drinking too much is an easy thing to knock off, or should be at least!

i'm probably back to like 11% or something, it's ridiculous lol. The leanest I got was on 2x/day ~90+ miles per week. Mileage really does matter in my experience. With that mileage, I just couldn't-NOT (lol) drop fat. It's easy to hit that mileage too. It's not as hard as people think. 2x/day running makes it easy. And, if you're in a base phase with no competitions coming up, it's very simple to do IMHO. The problem is when you have races and stuff coming up, that kind of training can make you alot slower, CNS is just poop. You can still knockout some good 5k+ races/times but, mile & below really suffer IMHO.

peace!

the guy who helped me pick out my shoes today, is solid with a camera.. he's also chief of operations or something for the store I bought them at. he just joined ig, says he has tons of shots (his own photos) that he's going to upload:

Quote from: Coges on January 17, 2018, 06:33:46 pm

Quote

ya that's something that should definitely help alot. the key though is, to make sure you are ALWAYS properly fueled up for important training sessions/races/competitions etc. I mean that was my theory before hand, and what I found in practice. The biggest mistake people make when trying to lean out, is not having enough fuel to train "properly hard". Training itself should not suffer. So that's the delicate balance - finding a way to eat "lighter"  and/or leveraging timing/meal frequency etc, to shed more fat, but also making sure that it isn't tapping into recovery or performance.

I wish it was "easier" for me to get lean. I mean I can put in tons of work and still have significant layers of bodyfat throughout. That body fat is definitely useless, would love if it just disappeared Running economy improves considerably the leaner you are, from my experience.

peace!

This is actually where I'm stuck. Still doing IF for the most part but I just don't think it's going to work. Doing it while lifting only is easy AF. I can train on BCAAs and caffeine and then make up everything else at the end of the day.

exactly .. non-stop effort changes the game dramatically.

Quote

Adding in running, swimming, cycling, etc is way harder. Don't know if that and IF is possible but I'd imagine probably not. That's a huge stumbling block for me and I can feel it when I'm training.

yea damn. You are meticulous and good at figuring things out so, I imagine you'll come up with something that works for you.

For me, as long as I eat good the day before, then fuel up "slightly" before a workout, i'm fine.

For me lately, just some oatmeal w/ honey gives me enough to get a workout going. So, when I wakeup, knock out a small breakfast and i'm good for the track etc. Same thing for races as well, but I like my no-sauce pizza slices Key being, just has to be something. Definitely can't be just coffee/bcaa's etc -> I tried just coffee before one race and almost died (that's what it felt like, death).

Quote

As far as bodyfat goes I seem to drop it pretty well when I eat relatively clean and don't drink too much. Getting that consistency is hard though but I really want to get to around 10 as like you said pretty much everything improves.

yup! nice. not drinking too much is an easy thing to knock off, or should be at least!

i'm probably back to like 11% or something, it's ridiculous lol. The leanest I got was on 2x/day ~90+ miles per week. Mileage really does matter in my experience. With that mileage, I just couldn't-NOT (lol) drop fat. It's easy to hit that mileage too. It's not as hard as people think. 2x/day running makes it easy. And, if you're in a base phase with no competitions coming up, it's very simple to do IMHO. The problem is when you have races and stuff coming up, that kind of training can make you alot slower, CNS is just poop. You can still knockout some good 5k+ races/times but, mile & below really suffer IMHO.

peace!

Haha figuring out this eating thing has occupied a lot of mental space lately. I'm not sure I'm getting anywhere but still trying.

Yeah I'm only drinking 2-3 times a week and only a couple of drinks a time (2 beers/2 glasses of wine) so it's not too bad. Plan to cut it further in the coming weeks.

You know what, I forget that I'm actually still building. Even though I have two events planned in the next 2 months they're really just trials so even though I do care about performance it means very little. I then get to do a real offseason and build properly where I can ramp up the volume.

ah nice at the last paragraph. exactly @ trials. first few races are going to "suck" regardless. it's almost unavoidable. one can prepare to the utmost, but then when they get into the real thing, it's a big reality punch. that's why I don't like the mindset of: "training 6 months for a marathon" without doing several races in between, ie 5k/10k/halfs. People put so many eggs into one basket, things can go very wrong without the extra "race experience". racing keeps you sharp in lots of different ways. The "feeling of racing" itself, ie, everything leading up to the horn going off, including the few days prior, and then the feeling of the race itself, are very important. Those experiences all factor into the effort. so ya, get those trials in. if they go great, awesome. if they go berserk, to be expected.

when/what are your races again?

we need a race planner thread where we just list upcoming race dates...

Yes exactly. That's kind of why I'm not calling them races just yet 

Feb 4 and April 8. Feb 4 is 250m swim, 10k ride, 3k run and April 8 is 750m swim, 26.7k ride, 5k run.

Great idea. Can list upcoming dates and then add results even.