5461
Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« on: May 19, 2018, 08:32:24 pm »Deadpool 2
Great movie
nice. still haven't seen 1, but would watch it.
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nice. still haven't seen 1, but would watch it.
5462
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 19, 2018, 09:31:41 am »hip's sore again ¯\_(ツ)_/¯
close to giving up on running tbh, this is too tiresome
damn :/ this sucks
5463
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: May 19, 2018, 02:50:19 am »
cool. loool.
5464
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: May 19, 2018, 02:47:37 am »
^^ as for the mile.. just remembered: I ran the first ~1.5 laps on the side of someone who was in lane 1. lol. so I was a bit closer to lane 2.
I bet that's what gave me some extra distance.
I finally got tired of doing that close to 600m in, and overtook him/stayed in front. Then, someone else kept trying to pass me but i'd speed up and prevent it, I probably ended up making them run more distance.
Lesson learned! Hug the inside of lane 1, but don't get boxed in (which is easy in these races).
I bet that's what gave me some extra distance.
I finally got tired of doing that close to 600m in, and overtook him/stayed in front. Then, someone else kept trying to pass me but i'd speed up and prevent it, I probably ended up making them run more distance.
Lesson learned! Hug the inside of lane 1, but don't get boxed in (which is easy in these races).
5465
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: May 19, 2018, 01:52:58 am »
http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg141584/#msg141584
- mile estimate (segment within an effort) PR: 4:50
- mile PR: 4:52
- 200m PR: 28:29 (while laughing from 50m to 200m)
- ^^ laughing 200m PR
- mile estimate (segment within an effort) PR: 4:50
- mile PR: 4:52
- 200m PR: 28:29 (while laughing from 50m to 200m)
- ^^ laughing 200m PR
5466
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: May 18, 2018, 11:34:45 pm »
well that was awesome.
5467
Sports Discussion / Re: Misc Climbing
« on: May 18, 2018, 04:26:54 pm »
incredible. these free climbers are unreal.
<a href="http://www.youtube.com/watch?v=pqXAsXiTXY0" target="_blank">http://www.youtube.com/watch?v=pqXAsXiTXY0</a>
5469
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: May 18, 2018, 04:20:07 pm »
race day!
05/18/2018
bw = 145
bw before bed last night = ?
soreness = calves slightly
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight
morning adductor flexibility = loose
feel = great
hours sleep: 8
wakeup = 08:00 AM
sub5 splits in 2018: 2 of 50
data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?
log:
08:15 AM: food: 4 x eggs, oatmeal + tons of pink salt + tons of honey, banana, water
12:00 PM: COLD POOL (backyard): 45 minutes (HR down to 48)
02:30 PM: food: char hut: double grilled chicken pita w/ bacon, water
04:50 PM: food: oatmeal + tons of pink salt + tons of honey, water
06:00 PM+ water, some gatorade (bad idea), more water to flush it out
07:30 PM: my first track meet! {1600m, 4th OA @ 5:01 official, 4:50 estimated}, {200m, 23 out of 25 OA LMFAO @ 28.21!!! }, {3200m, DNF} ::: Hysterically laughing from 50m to 200m, had a great view of the race 
08:00 PM: 1600m, 08:30 PM: 200m, 09:00 PM: 3200m DNF
10:30 PM: food: peanut butter haagen dazs, rxbar, water
12:30 AM: food: almond joy
junkin out.
word. kinda running late but, starts @ 6 and I don't get started until 7:45. Still tho, want to get there to watch everything.
workout: my first track meet! {1600m, 4th OA @ 5:01 official, 4:50 estimated}, {200m, 23 out of 25 OA LMFAO @ 28.21!!!}, {3200m, DNF} ::: Hysterically laughing from 50m to 200m, had a great view of the race
- https://www.strava.com/activities/1580888415
- https://www.endomondo.com/users/26420622/workouts/1123169819
- all results: http://files.milesplit.us/live_results/301651/index.html
- 1600m: https://www.directathletics.com/results/track/53187_3512202.html
- 200m: https://www.directathletics.com/results/track/53187_3512178.html
- 3200m: https://www.directathletics.com/results/track/53187_3512175.html
I'm so proud of the 200m. Really, so proud.
So, I was placed in the slowest heat (heat 5), justifiably. Then, out of nowhere, they are like "Andrew Darqui Lane 7" in the 2nd fastest heat. With guys who ended up dropped 21's. I started laughing at that point, but then tried to focus. So I get into the blocks, start solid, by 50m a SWARM of beasts just fly passed me and I just start hysterically laughing. I was laughing the rest of the way until the finish, and I am still laughing hours later as I type this. Not entirely sure why I keep laughing when I think about it, but it really is hilarious when you think about it. I mean here I am, first track meet, and they move me from the 5th to the 2nd, with the big dogs. I just can't get over it. At the end of the 200m, I just jogged off laughing. I couldn't even go max I was just cracking up too much. LMFAO.
I guess now I know i'm capable of sub28 in the very near future. I'd have hit it if I wasn't laughing so hard. LMFAO!!!
The distance guys thought I was nuts for doing 200m after 1600m. I mean, even they were laughing. I guess it's just hilarious no matter how you look at it.
3200m I was toast. Wanted to help pace my friend for at least a mile but just had no gas and didn't feel like coasting it out at a weak pace. So just DNF'd & watched it.
Next meet, i'll just do 1600m & 200m, no 3200m. This way, I can give more on my 1600m.
As for the 1600m, my estimated time is probably way more accurate than the official time. I was planning on doing that start on the curved line (waterfall?) where you cut in real fast. Then, last minute they tell us to get into lanes and I had no clue what to do. So I followed some kid and we went out wide, probably didn't cut in correctly.. Probably legit ran ~10s further than a mile.
Anyway, happy about it. Was fun.
Can't wait to do another one!
Also props to my dude Junior Rosa who got 2:07 in the 800m, at like 49 or 50 years old! Such a monster!!
^^ when I tell you I couldn't stop laughing, i'm serious.. some still frames from a video, of me laughing all the way to the finish.. LMFAO.
my friend, age 50:
someone i've known from ig/fb, and met at the race, good dude!
?taken-by=andrewdarqui
05/18/2018
bw = 145
bw before bed last night = ?
soreness = calves slightly
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight
morning adductor flexibility = loose
feel = great
hours sleep: 8
wakeup = 08:00 AM
sub5 splits in 2018: 2 of 50
data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?
log:
08:15 AM: food: 4 x eggs, oatmeal + tons of pink salt + tons of honey, banana, water
12:00 PM: COLD POOL (backyard): 45 minutes (HR down to 48)
02:30 PM: food: char hut: double grilled chicken pita w/ bacon, water
04:50 PM: food: oatmeal + tons of pink salt + tons of honey, water
06:00 PM+ water, some gatorade (bad idea), more water to flush it out
07:30 PM: my first track meet! {1600m, 4th OA @ 5:01 official, 4:50 estimated
}, {200m, 23 out of 25 OA LMFAO @ 28.21!!! }, {3200m, DNF} ::: Hysterically laughing from 50m to 200m, had a great view of the race 08:00 PM: 1600m, 08:30 PM: 200m, 09:00 PM: 3200m DNF
10:30 PM: food: peanut butter haagen dazs, rxbar, water
12:30 AM: food: almond joy
junkin out.
word. kinda running late but, starts @ 6 and I don't get started until 7:45. Still tho, want to get there to watch everything.
workout: my first track meet! {1600m, 4th OA @ 5:01 official, 4:50 estimated}, {200m, 23 out of 25 OA LMFAO @ 28.21!!!}, {3200m, DNF} ::: Hysterically laughing from 50m to 200m, had a great view of the race
- https://www.strava.com/activities/1580888415
- https://www.endomondo.com/users/26420622/workouts/1123169819
- all results: http://files.milesplit.us/live_results/301651/index.html
- 1600m: https://www.directathletics.com/results/track/53187_3512202.html
- 200m: https://www.directathletics.com/results/track/53187_3512178.html
- 3200m: https://www.directathletics.com/results/track/53187_3512175.html
I'm so proud of the 200m. Really, so proud.
So, I was placed in the slowest heat (heat 5), justifiably. Then, out of nowhere, they are like "Andrew Darqui Lane 7" in the 2nd fastest heat. With guys who ended up dropped 21's. I started laughing at that point, but then tried to focus. So I get into the blocks, start solid, by 50m a SWARM of beasts just fly passed me and I just start hysterically laughing. I was laughing the rest of the way until the finish, and I am still laughing hours later as I type this. Not entirely sure why I keep laughing when I think about it, but it really is hilarious when you think about it. I mean here I am, first track meet, and they move me from the 5th to the 2nd, with the big dogs. I just can't get over it. At the end of the 200m, I just jogged off laughing. I couldn't even go max I was just cracking up too much. LMFAO.
I guess now I know i'm capable of sub28 in the very near future. I'd have hit it if I wasn't laughing so hard. LMFAO!!!
The distance guys thought I was nuts for doing 200m after 1600m. I mean, even they were laughing. I guess it's just hilarious no matter how you look at it.
3200m I was toast. Wanted to help pace my friend for at least a mile but just had no gas and didn't feel like coasting it out at a weak pace. So just DNF'd & watched it.
Next meet, i'll just do 1600m & 200m, no 3200m. This way, I can give more on my 1600m.
As for the 1600m, my estimated time is probably way more accurate than the official time. I was planning on doing that start on the curved line (waterfall?) where you cut in real fast. Then, last minute they tell us to get into lanes and I had no clue what to do. So I followed some kid and we went out wide, probably didn't cut in correctly.. Probably legit ran ~10s further than a mile.
Anyway, happy about it. Was fun.
Can't wait to do another one!
Also props to my dude Junior Rosa who got 2:07 in the 800m, at like 49 or 50 years old! Such a monster!!
^^ when I tell you I couldn't stop laughing, i'm serious.. some still frames from a video, of me laughing all the way to the finish.. LMFAO.
my friend, age 50:
?taken-by=andrewdarqui
someone i've known from ig/fb, and met at the race, good dude!
?taken-by=andrewdarqui
5470
MUSiC anD SHeeT! / Re: What Are You Listening To Right Now?
« on: May 18, 2018, 04:06:08 pm »
Didn't know Pastor Troy made a new video for ain't no mo play in ga
<a href="http://www.youtube.com/watch?v=rP0FUnJFKrw" target="_blank">http://www.youtube.com/watch?v=rP0FUnJFKrw</a>
5471
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: May 18, 2018, 03:50:19 pm »
10.00 flat 100m guy running the 100m at this meet!
https://www.iaaf.org/athletes/united-states/john-teeters-282340
https://www.iaaf.org/athletes/united-states/john-teeters-282340
5472
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: May 18, 2018, 01:29:57 pm »Ok. Long overdue update but some big/good news and it seems everytime I share good news...I get hurt 😂 but here goes.
General update: BW is hovering around 192lbs. Best guess at BF% is 8-9. Meniscus seems healed although very rarely on certain pivot it feels unstable. I do still have a loose piece of cartilage between my femur and patella that needs removed via a scope but as of now it's not causing much swelling or pain, especially after thorough warming up. So training; I've moved to a 5x5 upper body with about 4 weeks left. Current lifts at this rep range: bench 255, ohp 155, row 255. Did PR OHP 1RM at 195lbs yesterday VERY strict. Accessory work for upper days is 3x7 circuits one week and 3x12 the next. Lower body, I've swapped squat and deadlift days (Monday dead now, Thur squat) to allow an extra day of recovery post squats as they bother my knee occasionally. Have kept a paused 315 squat for top single and 225 x10-12. 315 is explosive. Plan to try 365 today and 275 for reps. Current plan is i rep until my knee feels ehh or I hit my 12. Deadlifts have been good. 365 top single for 2 weeks now feels effortless. 275 4x12 is fun grip wise but managed. No straps or belt yet on any lift. Really emphasizing core stability and grip. Have re introduced see plyos the last 3 weeks. Depth jumps, line hops, some SL box jumps and "half" pistols depending on knee feel. Have rededicated myself to stretching in hopes to stage off further injury.
Now, the good stuff....
I decided to play in the pro am this summer. (Provided everyone pays up 😑). So I have played a few times in the last 2 weeks. Day one (2 Wednesdays ago) felt awful...so foreign jumper and handle wise. Couple light jumps and weak one hand dunks. Timing was horrible so no lobs/oops but still a pleasant surprise. The next afternoon, handle and jumper 100x better and managed a few lob dunks. Cut both sessions short even tho I felt good (trying to be smart). Real test was Saturday. Played a 5v5 tourney. Missed game 1. Played all 40 in game 2 and 3 and played 37 mins in game 4. Thorough warmup and cooldown each game and no knee issues. Played ok. Not well by my standard but to be expected. Spot up shooting was good. Off the dribble I can tell I'm much stronger so I'll need some adjustments there, everything was long. Moves and handle were robotic feeling instead of instinctual and reactive but not sloppy. Overall. I'll take it. Did manage to block a dunk attempt and have some nice behind the back bounce passes on the break (sometimes I forget and I'm flashy for no damn reason lol).
Played again last night. Warmed up. Lazy game of 21. Light 3v3 game. Went to go stretch and one of the guys who was playing starts dunking (he's 6'8", just normal life stuff tho) so I said WTH. Bounce isn't back yet but I'd say it's hovering around 42" easily. Two hander off the dribble. Couple light lobs. Timing is off so I just missed a reverse off glass and a off dribble windmill. Definitely had the height but poor timing/execution for sure. Went for 1 ME jump and was shocked. FELT like 44-45" but the landing was EASY. The littlest one and the wife were with me watching as we'd just doesn't shoulders at the gym before hand so I asked her to video (stupid me should have been the entire time!). Well, the first jump on video wasn't AS nice as the one I managed previously and it got video bombed 😒🙄😂 but it was ok. Legs were gone after but I tried one more and it was definitely not as high. She's sending me the vids so I'll post them in a few!
So, takeaways: trying to work my way back carefully both playing and weight room. Completely shocked I maintained this much vert considering the lack of jumps/leg work and then 10lb mass gain. Also amazed my body is absorbing the landings so easily considering the two above factors as well. You can see on the video it looks effortless (landing wise) so that bodes well for improvements soon!
Very excited!
Yea you seem to always come back so strong from layoffs/injury. The trick is how to avoid future injury. Hard/impossible if doing a contact sport, but probably can help yourself alot by making sure to take planned time off, avoid getting "too greedy" with training, just a more relaxed approach. If you get this beast after layoffs, maybe back off a bit more in training & try to extend out the consistency for longer periods and also hope not to get any injuries in sport - which isn't really up to us.
Good move on swapping the squat/DL days, the less pain the better.
great stuff!
The two said jumps complete with a princess style video bombed 😂<a href="http://www.youtube.com/watch?v=XXbyfV1zBHg" target="_blank">http://www.youtube.com/watch?v=XXbyfV1zBHg</a>
getting up. and: she could have ruined PR jump footage, unacceptable! lmfao.
5473
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: May 18, 2018, 01:27:57 pm »Adarq is quite on in terms of ME sprints/recovery. You CANT run ME 100s Iver and over and progress. No one has the speed endurance to handle that workload so you have to work in blocks. I tend to suggest a ladder workout for introductory sprinting. Start with something 5 40s, 2 60s and a all out 100 then back down with 2 60s, 5 40s. The key is to make each effort maximal so light volume. Get your running volume from tempo runs as Andrew suggested. You can try the flying leads but I usually use those as light warmups or to bust a plateau. Just my cheap pennies tho.
Oh and FORGET form for right now. You're using sprints to cross train, increase cardio vascular, and ignite "dormant" muscle patterns not to go set a WR. Without a PROPER form coach, you'll only hinder yourself. Your body, gait, turnover, lean, etc is all unique. You won't WANT to sprint the same as Bolt or Gay or Powell as their different animals. Take cues yes, but forget stride mechanics etc. 3 point stance. Head down. Focus on quick turnover for the first 15-20. Let your body "rise up" afterwards. Then it's all foot and arm drive while staying relaxed.
^^ this * 1000.
"I'm doing a race in several weeks, must learn proper form" <- does not work.
Just get some somewhat frequent + intelligent sessions in and go hard on race day. Don't destroy yourself in training. Don't think. Just run.
5474
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: May 18, 2018, 01:16:42 pm »
whoa this track meet i'm doing tonight will have LIVE RESULTS! what did I get myself in to? lmao!!
http://files.milesplit.us/live_results/301651/index.html
THE SEED LISTS CAME OUT!
I'm solid over 1600m. I'm the slowest guy over 200m, LMFAO!!! Decent over 3200. A guy I know who is really fast was the only person running 5000m, so he moved up to 3200. So now we have another near sub10 guy in there.
The 400m/200m dudes are crazy fast. For 200m, some 20.x guy in there from Haiti, all 21's for the first heat.
http://files.milesplit.us/live_results/301651/index.html
THE SEED LISTS CAME OUT!
I'm solid over 1600m. I'm the slowest guy over 200m, LMFAO!!! Decent over 3200. A guy I know who is really fast was the only person running 5000m, so he moved up to 3200. So now we have another near sub10 guy in there.
The 400m/200m dudes are crazy fast. For 200m, some 20.x guy in there from Haiti, all 21's for the first heat.
5475
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: May 18, 2018, 11:02:12 am »You're sprinting now? Good news. I'd imagine it hits your lower body muscles in a very different way compared to what you're used to - a lot more lactic acid to deal with. Is this just for dad stuff or is it a new part of your training too?
It's easy to stay consistent with sprinting too IMHO. It's fun, you just go out there and get some work in & feels great. Easier than jumping. Keeps you fit etc.
If he stayed consistent with it throughout, especially during his "down periods for jumping", would be good for him.