Originally posted by QUIKAZHELL
Just curious why 80%. Is this recovery or intensive tempo?
It's extensive tempo on the highest end. I consider anything above 80-90% as intensive. The feeling I get from doing this type of workout is the same as other extensive tempo's -increase heart rate without any lactic acid/burning in the legs.
What would you like to accomplish by doing this?
As my conditioning improve, my extensive tempo goes from 60-80%. Also, I'm in the 3rd week of a 3-1-3, so I like everything to be more progressive.
Also how much rest.
50m (30-45sec) walk back between reps, 3mins between sets.
Why is it you do 3 days of hard speed work a week, two days of tempo, but absolutely no endurance work or anything? I understand you're training for the 60m, but shouldn't you have some endurance work, or is all you're doing is the 60m and not the 200m (pretty much eliminating the need for SE)?
Very good question! I have decided to focus on developing top speed completely before moving on to speed endurance. For me it makes very little sense to "lock inā? speed endurance of lesser speed.
For example, I want to get my top speed above 11.5mps, before concentrating on building speed endurance for a sub10 100m. That being said…right after indoor season, I will start the outdoor phase with 3-6 weeks of speed endurance work, such as 10x60m, and 80-150m repeats. This way, once I start running, outdoors, I am running at a higher pace speed endurance, instead of trying to build TS and speed endurance at the same time.
It is important for me to note that my extensive tempos for the average athlete would be considered intensive. For example, my Thursday workout was 2 x4x 100@80%, was done 12sec per 100m. In the next couple of weeks I will do 200m extensive temp's in 24-25sec (75-80%). This way, I keep my body in fairly good condition, while recovering from speed work.
Kind of long winded…but hopefully I have answered your question.
dark knight,
but in the next phase when you do your speed end sessions will you do a sperate dayof that and still work on your max v and accel work on another day?
Also its rather interesting that you can recover from doing your tempos that fast while still getting a workout. what do you do for recovery and supplementation. And id also like to know what are your outdoor Pr's?
Originally posted by QUIKAZHELL
dark knight,
but in the next phase when you do your speed end sessions will you do a sperate dayof that and still work on your max v and accel work on another day?
Yes, after the indoor season, I will work:
accel, tempo, max-V, tempo, SE
Also its rather interesting that you can recover from doing your tempos that fast while still getting a workout. what do you do for recovery and supplementation. And id also like to know what are your outdoor Pr's?
I think as long as you are not forcing or struggling to run your tempos, it will not tax your CNS. For example, had I run Thursday's tempo at 85-95% (10.5 -11.5sec) I would be unable to recover for speed work the next day. It's really quite amazing what a difference 5-10% is when you get above 80%. For supplementation, I take a multivitamin, and extra vitamin C and potassium. After workouts, I eat a meal with high protein and carbohydrates. For recovery, hot/cold showers, EMS, and massages.
