There's something about intensive tempo sprint intervals, especially when not in shape. Extremely taxing and the afterburn is unparalleled, unlike any other training. Again, especially when not in shape.
Monday, did 150s across the field and was determined to do one more than last time, even if slow. I tried the first set in my heavy Hoka Bondi 8s to see if they'd help my foot. Not really, actually harder to get on my toes.
Hoka Bondi 8s on
Stretches, drills, 100m, bands
3 x 150m on turf w/ 30 sec rest - 25.44, 27.00, 27.45
20 min rest
Hoka Rocket X2s on
2 x 150m on turf w/ 30 sec rest - 24.84, 25.80
143.3 lbs after workout
HR after only the first one hit 178, 2nd - 183, 3rd - 184. I started the last rep with HR over 180. It took 60 sec for my HR to drop from 184 to 172 after the last rep. Even after 10 min HR dropped to a low of 120 when sitting, but then as I started to walk, it creeped back up toward 150. As I was shaking it out getting ready for my second set 20 min later, HR was over 150. Second set, HR peaked at 179. Even after going home and changing, walked on campus to hear a lecture, and 2 hrs later, my breathing relaxed and totally normal, HR was still in after burn mode at 90-95. Serious afterburn. Overnight low was 54, about normal for this time of yr. Don't get this from bike, rower, stairmaster. Indication of a low V02max I assume.
Bike Sprints
5 x 0.3 mile bike sprints w/ 2:20 rest
Top speed MPH and max HR BPM:
27.78, 159
26.82, 166
26.56, 170
25.92, 171
25.73, 171
144.4 lbs after workout. Still too heavy.
Each interval was about 40-45 sec in duration. Quite different from running, HR recovered quickly, 130s between reps, except last one, 144. I felt more pump and lactic from the bike than running, on the last 2, I sat on the saddle for the last 50m, legs were burning. Unlike last time when I took full rest and went all out on each, I pedaled back to the start slowly and was a bit less aggressive.
Struggling to get back to some semblance of shape. It's going to take a lot of pain and effort to ever run sub 60 again in a 400m. IF I can tolerate the training, which doesn't look promising now, it'll take 6+ months. It's OK because USATF Nationals Outdoor is 8+ months away. They still don't have a date and a host for this meet.
Will probably stay with one running workout/week through this month, may give 2 a try. Still haven't run anything longer than a 150m. Foot always seems to feel better after running than before, oddly.
It’s really quite simple. What you specialize in and are trained to do is where you can generate intensity. This guy, who generates 4x or more watts than you, would have the exact opposite effect where running would be a good workout but not tax him like cycling sprints. https://m.youtube.com/shorts/5Cr2MGm1TQM
ReplyDeleteOr a world class sprint swimmer. Put him or her on land and run sprints they would have a good workout but wouldn’t be able to go nearly as deep into fatigue as if they did a hard workout in the pool.
ReplyDeleteI’ll give you that it is easier to generate intensity running part of it is that there is eccentric contraction which is missing in cycling. So typically you would want to go about 1.5 to 2x longer. But most of what you describe is adaptation. You’ve never trained progressively cycling or rowing. For instance 2024 lightweight record for 60-64 concept rowing is 1:26 and 90th percentile is 1:35. So they are where you are at running for rowing in terms of comparison to mere mortals. Imagine the hurt you would feel in doing repeat 500’s on the rower at 1:30. Same with cycling. You probably are at about 500 watts around 1000 would be world class for our age. If you could miraculously double your power the impact on your aerobic systems would be huge. Now if you spent a few years training specifically on bike sprinting maybe you would get up there.
ReplyDeleteI'm sure no one mid 60s can do repeat 500s on the rower at 1:30. That's a max sprint. I should try it sometime. 10 yrs ago I did a 1:36
DeleteHeavy weight fastest in the world probably could. This lightweight guy who did a 1:26 probably could do pretty fast repeats.
DeleteThe fastest 60-64 heavy weight rowed 1:19 in 2024. Probably 6’4” 220 pounds or something like that.
ReplyDeleteAnd said heavy weight probably can’t run worth shit but likely could put some serious power down on a bike. Many years ago I used to ride with a competitive rower - talk about drafting. But even in his draft (20 to 30 percent less work) it was a struggle to hang on. Couldn’t wait to get to the hills where his weight was an equalizer.
ReplyDeleteFine. If I were you I would not try one all out 500 on the rower nothing to gain risk of injury. Jp
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