Working out while still sore–good or bad??

    Posted In: Sprints

        • Participant
          heatwave13 on September 20, 2005 at 9:56 pm #11281

          Hey folks,

          I'm still very sore from the two 400m time trials that I ran on Sunday.  On Monday, I intended to start my extensive tempo 100m runs but I was hurtin so bad, I just decided to do a general conditioning day.  So, today, I plan on doing the 8x100m but I'm still burning in the hamstrings and inner thighs.  How safe would it be for me to try this today?  I thinking that with a VERY thorough warm up and closely monitoring how I feel in the first few sprints, I may be able to do it.  Is this just an individual matter or is there a common opinion on this?

        • Participant
          tkelly5 on September 20, 2005 at 10:07 pm #48678

          well, extensive tempo is used as recovery, so I'd go ahead and do it.  Just be sure you're doing extensive tempo and not intensive tempo.  And you're most likely to be more sore the first few reps (and if you can call them sprints, you are NOT doing extensive tempo) until you're body stretches out some.

        • Participant
          heatwave13 on September 20, 2005 at 10:17 pm #48679

          tkelly5,

          I just read the FAQ about extensive tempo and have a fair idea now.  Danimal9 recommended that I start with something like 8x100m at extensive tempo pace three times per week with general conditioning (which I may do some light hill work) on the other days.  Maybe do this for a few weeks and move up to 2 sets of 8x100m, and go from there.  I'm new at all this so I'm trying to soak it all in.  There are just so many training possibilities, it's tough to sift through it all.

        • Participant
          Daniel Andrews on September 21, 2005 at 5:24 am #48680

          13-14s pace, maybe 15s if need be.

        • Participant
          tkelly5 on September 21, 2005 at 7:48 am #48681

          you're also gonna want to start doing longer distances after a week, maybe after two weeks. 
          Good workout if you're doin 100m runs:
          Stride the straights, walk the turns.  Do 4 laps of this (totals to 8×100).  If you need more time, walk slower.  if you need less time walk faster.
          Can also do ladders.  That means start off with say…250m.  Do that, walk back 200m.  do that.  walk back 150m, do that.  walk back 100m do that.  walk back 50m do that.  can do variatons on that workout, but you get the idea.

        • Participant
          heatwave13 on September 21, 2005 at 7:56 am #48682

          Ok, here is what I did today.  I'll also post this and other workouts in my training journal thread

          8x 100m pretty hard but not all out.  Since I'm just getting back into this, it's tough to judge whether or not my sprints were at 70%, 80% or whatever.  I warmed up thoroughly then did the workout with the following hand timed 100s from a standing start:

          1–14.18s
          2–13.19s
          3–13.12s
          4–13.40s
          5–13.75s
          6–13.62s
          7–14.78s  (my soreness from the other day's 400s is starting to hurt and fatigue is setting in)
          8–14.00s

          We'll see how I feel when I wake up tomorrow and I may do some sort of light conditioning in the afternoon.  I'll keep you posted.

        • Keymaster
          Mike Young on September 28, 2005 at 11:16 pm #48683

          As an alternative to tempo you can also do low-intensity medicine ball circuits, weight circuits or even low-intensity multi-jump circuits for time or higher rep ranges.

          ELITETRACK Founder

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