Adarq.org

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.

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.

Bro day with some cardio on the stepper.  My quads don't get sore when I run so I was dead on the stepper, will go to the track tomorrow to time my brothers mile and run the bleachers

Supposed to have my interview today but I asked to get put down the list.  I wanna go for the county I live in (the one that has the fitness test on the 8th)  and I don't want to waste days off on both counties.

Just woke up and I feel pretty shitty.  Gonna get some fluids in me and run.  May just set the treadmill at 5mph and just go.

LBSS or Adarq or anyone else

Since I'm cutting down my volume running this week to rest my achilles, should I possibly do Crossfit workouts for Wed, Thurs and Friday?  That way I am getting my heart rate up at least.

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.

Bikex10 miles, easier and quicker than I thought, will go for 20 miles tomorrow which will be about an hour
triceps

stretching

Will be under caloried today, I had to go into work early so i pretty much had time for some chicken, eggs and a protein shake and with me today at work i have 16oz of chicken.  Idk when I put it into my Shealth app it was like just over 1k calories lol  They are having a cookout at work today so i might grab some food from them idk yet.

For my bike ride tomorrow I will just listen to the rest of the Joe Rogan podcast with Mark and Chris Bell.  Will do the same on friday and saturday and Sunday i will ride my mountain bike.  Hopefully the amount of volume I'm doing this week with the biking wont hurt my running for next week.(it seems like if I dont run for awhile i go to shit)

Total volume estimates for the week
Running: 3 miles
Bike: 57 miles
I will then have two full weeks to get to the best shape that I can

Week 1(starting the 25th)
Running Volume(if I feel better)x18-20 miles
I was thinking a 4 mile jog on mon, wed, Fri and 2 mile jogs on Tues, Thurs, Saturday with sunday being a rest.  Adjusting those runs accordingly, if I start to feel anything around the 3 mile mark then thats where I will stop.

Week 2(starting the 1st)
Running volume might start mon-4, tues-3, wed-1 thursday-2, Friday- 2, Sat-2, Sunday 1 mile jog, Monday test day.

Does that look good for the final week?  I figured doing that I will still keep a decent volume amount even if im sore and i skip 1 day but I will be rested.  For the final mile day that sunday id like to keep it at a 9 min pace so i'm working up a sweat but not going all out.

If the calculator is somewhat accurate, I approximately burn 210 calories per mile at a 10 minute mile pace.  I know its off but the best I can go on right now.
18 miles in the week will be 3780 calories  burned total for running(I'm not sure if the longer you run in 1 session burns more calories when you're tired out)

So if I keep around my normal calories then I should be down a legit 2.5lbs or so during that week(not including water loss) which should be quite a bit of help if it averages to about 5lbs or so.  I want to go to my old gym on sunday and get into the sauna there or something and just sweat it out because i drink a lot of fluids

The building is open now so I can walk my rounds again!!

#walktall