…
Sorry Col, reading that again, maybe it came off a bit harsh. I just don’t want to see you getting injured. How about you start off easy, say doing some tempo runs on grass, let’s say 4x2x100 in about 20 seconds each, 30 seconds between reps, 3 minutes between sets. Do this twice a week.
Report back how you feel. Then we can work on increasing it each week and pretty soon you’ll be ready to start some acceleration development and then move into some more speed related work.
Your right, but I needed to get in there sprinting first up to get a feel for where I stood etc.
But I’ll be easing back things now. I did find the faster stuff “easier”, since you sorta skip along the surface. The slower runs were a bit more pounding for me.
Col,
I have to give you your propers boy… My form is butt ugly compared to yours. But I might as well post it too. I am a old has been who’s just trying to get back in shape, and definitely in need some help.
I swear, if the stuff I use here makes me fit and fast… I will wear a Charlie Francis.com top at all track meets 
My next post will be “NYCJAY01’s ugly technique please critique”
I’m a relatively old fart as well - I just look a lot younger than I actually am , make that a lot younger 
What I wouldn’t give to be 18 again knowing what I know now!
I have average genetics and I’m not naturally fast. Hmm when I used to play rugby in highschool some of the forwards in my team could sprint at the same speed as me, and I only weighed around 165lbs and played as a back, winger…
100m time at that time was around 12.25 secs from a standing start in sneakers
But what I have learned and trained like over the last 2 years in the gym has turned things around, even though I’m 40lbs heavier. Some people are born explosive and fast, well I’m not one of those, although I can jump pretty well. But training has moved me much closer in that direction than I thought possible
Well I just did my first tempo session today - late afternoon. I did weights earlier in the day
DId as you outlined. I think I went faster than 20secs, I was counting in my head, no stopwatch, battery flat 
Felt ok, did start lagging in the last 10 metres of every run. Erectors were feeling it a bit.
I did em in my Addidas Touch football shoes, sorta like lighter football shoes with small rubber studs underneath.
Tried to get a feel for what you guys talked about, not sure if I ran any better, more relaxed I suppose, but towards then end of each run I was getting ragged.
I have a nice euphonic feeling right now
Good on ya. Keep it up.
where do I progress from here?
This week
Tempo two times a week.
This week lets go to 5x2x100m 30sec, 3min.
Next week, go to
4x3x100m 30sec, 3min
Week after:
5x3x100m 30sec, 3min
and
5x270m (two lengths and one width) 3min. Aim for around 65-70sec.
Focus on your core stability and a stable head (imagine balancing a book on your head whilst being relaxed), the rest will take care of itself for now.
We are getting you fit and conditioned so that you can move to some track work without anything going pop.
Remember, though people talk about short to long, fitness and conditioning is still a vital pre-requisite.
thanks
I just did a session just then, same as the first one. Feeling better. But erectors are still tensing up a bit. Hope this will go in time.
Stride is feeling more open and loose. I sorta imagine a string is pulling on my head - an old Alexander Technique cue
Did my firsts ession of 5x2s today
Well the sun was pretty low in the sky so I was able to glimpse my running form in the shadows
All this time I thought I was running “relaxed”, but my silhouette looked anything but - tensed, short and choppy. As soon I noticed this, I began to run more smoothly and effortlessly - it was like I suddenly knew how. And what do you know my erectors stopped tensing so much - felt much better!!!
I guess sitting in chair most of the day does alter your perception of motor patterns
Things can only get better from now on!
the 5th set started to feel tougher, but not too bad. So I’ll keep this going for a few more session before going to the 4x3. May unload next week, but today felt pretty good overall.
see if I can get a new clip up, hope to pickup a new camera that does 30 fps