Adarq.org

first runner he photographed in Kenya (last year). cool.

plan on listening to this today, sounds great.

this guy crushed a local 10k in 1982, when he was on vacation.

<a href="http://www.youtube.com/watch?v=hz6zXx3NUPQ" target="_blank">http://www.youtube.com/watch?v=hz6zXx3NUPQ</a>

Doesn’t everyone love a good running story? Well, you’ve come to the right episode because this one is full of them. Benji Durden’s delightful stories truly document his journey of running.

 Benji begins by taking us through his journey of getting into marathons. He shares how he has become famously known for saying, “Anyone who runs a marathon is sick.”

 He gives us advice on listening to our bodies and not expecting too much from ourselves too soon.

 We talk about information overload, i.e. watches, and what he sees as being better at the beginning of his career compared to now where information overload can sabotage us.

 Working towards faster times, it is easy to let expectations take over and beat ourselves up. Benji describes and shares examples of how he worked and currently works with expectations.

 Benji recalls personal stories of the Olympic trials and the 1980 boycotted Olympic games.

 Athletes often think that because they are healthy that a physical ailment won’t happen to them. Benji openly shares his experiences with cancer and chemo treatment.

 Today's Guest Benji Durden

 Benji Durden has a smoking fast PR in the marathon of 2:09, and has run 25 sub-2:20 marathons in less than a decade’s time. He is one of the 461 athletes who received the Congressional Gold Medal after the Olympic Games was boycotted in 1980. Currently, he and his wife time races in and around Boulder, Colorado, where they live

 What You Will Learn About  How Benji divides up his races to keep motivated. How he used the hard / easy approach to get a 4 minute marathon PR. Why he used to train in double sweats. What made him walk away from his first marathon saying, “Anyone who runs a marathon is sick.” How pomegranates are involved in his running for real moment. How someone mistook him for a space alien.  Inspirational Quotes There is no perfect plan for everyone, like there is no perfect nutritional plan.

 Well, part of it is you have to enjoy the process. It’s not simply about how fast you can run. It’s about the whole process. If you’re not having a good time with your training, and you’re not having a good time with racing, something’s wrong, you’re not doing it right.

 One of the things you have to learn is patience and don’t try too hard. I mean, you gotta try, but not too hard. You have to listen and know your limits. If you don’t know your limits, you find out the hard way what they are.

 For me, it’s always been about running against other bodies. The clock always wins. If you focus too much on that, you never win. You are never satisfied. Being satisfied is part of the goal.

 The first ten miles or so I consider a fast social run. Then the next ten miles is sort of a transitional period. And by the end of that, I’m trying to pick out people I going to catch.

the very next year, Ronnie opens with a 4:25 mile, Brashers 4:38 .. in a local 5k.

so insane.

https://www.sun-sentinel.com/news/fl-xpm-2002-12-08-0212080174-story.html?fbclid=IwAR1XJqkdsw8PB8loHmWlLrulxgQAoCNw0Cq-KYhsr-eM4ErA5MBY9r8CE8s

"I also wanted revenge on Josh." -- Ronnie

"I was so far into oxygen debt I wasn't able to see him," said Brashears, who went through the first mile in 4:38. "Ronnie just took it out fast. I can tell Ronnie is getting in better shape. That is the best that I have seen him." -- Brashears

i have to start from scratch now. any ideas? my first goal might be to actually run a km in the real world and then try to improve on the distance/time over time? any suggestions?

ah, since you put it that way, yea I definitely have some advice:

just relax and go run around. don't look at your watch much. instead, use it to record your activities. dissect the data afterwards. run harder some days. run lighter most days. sometimes do a short run. sometimes do a longer run. run strides at the end of most runs, just a few pick me ups for ~50m to finish with the nervous system firing. don't worry much about intervals now, ie if you want to do intervals, do it by feel: run hard for a bit (pick a spot from point A to B), then jog rest until you want to run again, repeat. do more runs outside than on the treadmill.

it's simple.. if you take an over analysis approach to it, you're going to be depressed, because running isn't easy, because the clock most always wins. let a gentle consistent approach improve your fitness for as long as possible. if you take this approach, you'll make more progress than trying to take a "2.5 lb added to the bar each week" approach, it's much more difficult with running. so be consistent and let it come. eventually you'll know when to do sharper workouts, ie very specific workouts & such targeting specific qualities, but right now it should be a very simple approach.

seriously, that's my advice.

found some epic articles regarding Josh Brashears.

14:56 5k in the first article, at a local jingle bell jog 5k happening this weekend (37th annual).

https://www.sun-sentinel.com/news/fl-xpm-2001-12-02-0112010525-story.html

https://www.sun-sentinel.com/news/fl-xpm-2002-04-29-0204280221-story.html

https://www.sun-sentinel.com/news/fl-xpm-2002-05-03-0205030031-story.html

basically, a progression of news articles, building up brashears wanting to beat ronnie hollassie in the benz corp run 5k.

pretty sick.



a bunch of nice josh brashears articles:

https://www.sun-sentinel.com/search/dispatcher.front?Query=josh+brashears&target=all&spell=on

got in some light running! morning run was painful, evening was alot better.

glutes extremely sore (right more-so), extremely tender to just a light touch (lol)
quads extremely sore (right more-so, ie VL/VMO = toast)
adductors moderately sore (left more-so - changed from yesterday)
hamstrings moderately sore
pain is more severe during “eccentric” contractions
right side more painful than left
legs still feel Platz pumped



posted an old jump clip to IG. an old clip from my 1800airjesus we bless rims video.



decent jump.


12/16/2018

<= 4:59 mile vs <= 2:59 km:
- 12 (sub5) + 15 (sub3) = 27 of 50, 23 to go!

top3 finishes:
2018: 29/43 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- 10:00 AM: 1/2 glass of orange juice, water
- 10:55 AM: light run
- 11:45 AM: 2 x orange juice, banana, water
- 01:00 PM: from a good spot: steak quesadilla, small caramel frap with whipped cream
- 04:30 PM: a few chocolates, tons of salted almonds, water
- 06:55 PM: light run
- 07:25 PM: hamstrings, bw
- 07:45 PM: orange juice, water
- 09:00 PM: chicken tenders, ministrone soup

10:55 AM: light: 30 min ::: (grass) /// legs dead, glutes/quads still crazy sore, lunges on Thursday did their job lmao
- https://www.strava.com/activities/2020447361

legs toast. damn.


06:55 PM: light: 33 min ::: (grass, legs/glutes toast)
-  https://www.strava.com/activities/2021036889

downloaded an app for my watch, which estimates my 5k time as i'm running.. turned out to be pretty fun. after mile 1, was at 34:XX 5k pace. after mile 2, 32:XX pace. Then I focused on getting it down under 29:00. So, it was fun seeing it as one chunk of time, instead of per lap, I enjoyed it. It's just really small "font", so that's one annoying thing about it.


07:25 PM: bw: hamstrings
- partial 45 deg hypers: 15 minute block @ {60} + {~10 x 25}

just wanted to keep doing them comfortably. some sets were a little fatiguing.

moar apps.

https://apps.garmin.com/en-US/

found this today .. i was trying to figure out how to get a "5km lap pace". apparently it can't be done by simply changing the auto-lap distance. anyway, found an app that will give you a "race prediction" as you run.

that's kind of cool for time hunting.

http://www.navigateto.it/garminiq/Product.aspx?PRODUCTID=15&RETURN=Default.aspx