Allan gave me this really tough tempo workout. I really don't think he himself ever did it or any masters over 60 for that matter but I got it done except for one 200m. 1400m in sprints, 12x100, 200.
Very warm today at the Sewanee track, mid 70ºs and bright sun by 11am. Felt hot, no shade.
Hoka trainers on
stretches, drills, bands, 2x100
Adidas trainers on
3x100m w/ 30 sec rest - 14.34, 14.87, 15.07
3 min rest
100m, 200m, 100m, 100m w/ 45 sec rest - 14.94, 32.50, 16.50, 17.55
5:30 min rest
3x100m w/45 sec rest - 14.47, 15.05, 14.97
6:00 min rest
3x100m w/ 45 sec rest - 14.87, 14.94, 14.34
It was tough but one thing, my first and last 100m were exactly the same. Allan said I shouldn't run these as fast and not worry about the time, just get the volume in. Anyway, was unfamiliar with this workout and wasn't sure how to approach it.
Looks like I will race a 200m on Sat. The forecast has improved. Sunny 61º at race time with a possible tail wind down the stretch.
Still heavy. Woke up at 144.5. Started my workout just under 144. 142.2 lbs after workout. Need to really watch my intake since I'm racing Sat.
I like that type of work out or versions of it. In inline speed when running relays sometimes we would do 3 man 30 laps, each lap is 100 meters so you have about a 10 second sprint followed by a 20 second rest rolling in the center while your two teammates skate. So 10 sprints. Besides great conditioning fun as shit. I liked the conditioning from this so much i replicated it on a bike with 20 second accelerations (seated) folllowed by soft pedaling for 40 seconds soft pedaling, for 20 minutes. 10 min rest and repeat. Flat terrain. As cycling season starts I will do rolling sprints on the longer straights around a rectangular block goal is 10 laps with 20 sprints usually bail after 7 or 8 laps and do something else. What is your progression plan? Increase speed of the 100’s or reduce rest periods? I can see benefits to both approaches but if me I would probably work on getting the later sets rest down from 45 to 30 seconds as the conditioning from that translates better to longer effort s. Interesting to see the new approach Alan is bringing.
ReplyDeleteHi Bill, This type of work is often described as `extensive tempo`. The intention is to run volume not speed, target speed is around 70% of best time for the distance. So a 12 sec 100m runner would do them in say 17 secs. Volume per session is 1,000m to 2,000m, perhaps a bit more for 400m runners. The inetention would be to run more sessions/higher volumes pre season for aerobic development. During competetion it is more intended for recovery and uses lower volumes.
ReplyDeleteSo Allan was correct about not going too fast and to concentrate on the volume.
There is a faster version known as `intensive tempo`. Which is closer to what you ran in terms of speed but is normally done with lower volume. And can be run with the aim of running say 100s at target 400m race pace, eg 6x100.
When Allan gave me that workout, it never occurred to me to treat it as extensive tempo, since I usually only do that in the fall. I tried to do it as an intensive tempo at 400m race pace. The 3rd set was supposed to have an additional 200m. Allan trained under Charlie Francis
DeleteAnd... Allan fully intended that to be extensive tempo.
DeleteProgresion : As extensive tempo is based on max v for your 100m race pace the speed changes little. The progression is based around volume per session and frequency of the actvity. This is a kind of background work, the real speed development comes from the pure speed work over 30-60m and the speed endurance over 80-150m plus event runs over 150-300 where you work on improving true race pace and speed judgement.
ReplyDeleteYou are big on event runs by the way - has`nt done you any harm either.
Sorry about the length of the reply. You will see some of the short to long and long to short programmes in the plans from Clyde Hart and Charlie Francis.
Its a big topic ....
JP.
ReplyDeleteYour cycling training is suitable as interval training for endurance based work. I would convert your cycling approach into something for 800m/1500m runners - possibly.
Sprinting is a different beast. Training must develop technique, form, CNS efficiency, fast twitch muscle fibres, absolute strength, reactive strength. Intervals are not very relevant, except for lower level 400m runners. The necessary capabilities are developed by sprinting at close to race pace with long recoveries and low volume. Gym work for strength and plyomotrics if your joints can handle the impacts !
Regrettably my patella’s are a problem from a lifetime of intense training of various sorts, speed skating, cycling, lifting, and the last 6 years skate skiing. So have to work around knee budget meaning plyometrics are out. Lifting is limited as it takes budget away from something else. Might opt for uni compartmental petella replacement, we will see….
DeleteWhat do you call long recovery? 3x to 5x work time or greater?
DeleteFor extensive tempo it`s something like run 100 walk 50m.
DeleteMuch longer for the really fast sprints. Using recoveries of multiples of work time time are endurance/interval thinking. Repenishment of creating phosphorous takes 3-5 minutes. That`s at least 18x work duration for a 10 sec sprint.
Rule of thumb is when doing a full hi intensity sprint around 1 minute for every 10m run. So say 5 minutes after a 50m run. Up to 30 mins when doing repeat 300s. Elite sprinters run pretty low volumes for true speed training, eg 5x50m to model 100m races. 4x200m for 400m runners.
IMO plyos are for very serious athletes who are already near their max potential using sprints and weights. Esp if they are masters age and more likely to have the wear and tear you describe.
DeleteBill is of course ultra elite - national champ and multiple world medallist. His box jump filmed in recent training session is amazing. I train at a university gym and have yet to see a 20 year old get that high.
Yeah he likes to say he lacks talent and it’s all hard work but for sure he has a ton of talent. Amazingly resistant to wear and tear as well. I did plyo’s 30 plus years ago. Mainly step offs from a bench or table with explosive jumps. I’d explode a tendon if I tried to do that now. But can still ride and skate ski pretty good considering I’m somewhat limited in training having to work around my knees.
DeleteDJ - you probably aren’t aware of this sport, I think its popularity has waned never quite made the big time. The top skaters switched to ice and dominated for awhile. I did this for 6 years starting my mid 30’s , ended up quitting as the left turns were killing my hip then switched to cycling. All private clubs these kids and parents were spending a fortune on training and travel. I only raced periodically but hit all the team practices (3 to 4 times weekly). It’s a blast. Events range from 500 to 2000 meters typically with lots of relay’s including mixed relay’s.
Deletehttps://m.youtube.com/watch?v=w0qg0T4iM4Y&pp=ygUaaW5saW5lIHNwZWVkIHNrYXRpbmcgcmVsYXk%3D