Haven’t checked in on these forums in a long time and it doesn’t seem like there’s much activity anymore. Hopefully someone is still reading.
The forums have been around for 20 years and sometimes they are more active than other times.
I’m a lacrosse player, getting older now and mostly just train to be as athletic as possible.
You are getting older? Why don’t you change that? LOL. We are all aging and trick is to mitigate the parts that accelerate the process…
The other day I introduced tempo runs again after not doing them for a long time. I did 3 sets of 5x100m with 50m walk between reps and 100m walk between sets. I didn’t time any of the runs but I’m sure I kept the speed <70%. It was tough though, definitely didn’t feel like a session that could be considered low intensity / recovery. I remember reading that the last sprint should feel as easy as the first one and that was not the case for me.
[b]Charlie used to say there was the theory and method but you start where you are at.
You’ve started with a very large volume and distance with zero progression. You have set yourself up to fail without really knowing how to perform tempo.
A few ideas to think about.
Based on your comments running is not foreign to you. You might start with 6 x 100 meters walk back 100 meters. I can do this fairly easily now as it allows me to maintain proper posture because I am getting lots of rest. As soon as I chop the rest in half as I used to do it’s significantly more difficult. This is true to almost anyone initially. Why I like to start this way is it’s important to run properly. One of the key reasons we practice tempo is practice relaxed running with excellent mechanics.
Another trick we used to use is mixing butt kicks into the mix with exercises on each end of the 100m distance.
butt kicks down and shake back which is like a jog with as much upper body relaxation as possible dropping your arms and shoulders
tempo in the pool
tempo on the bike
run 50 meters / walk 50 meters start with 6 x 50m and if it goes well do a second set use a strict 5 minute recovery off your feet, shaking legs and not doing anything but rest and stretch
tripling over 100 meters and tempo pace back use 6 x 100m to begin
Tempo can be modified many ways.[/b]
How should I modify these sessions?
Slow down the runs? If I go too slow it becomes difficult to maintain sprint mechanics
Longer walks between reps/sets?
[b]Here is a general rule to use for tempo. Initially, I always give more rest to set whom ever to succeed. If that doesn’t work, I shorten the distance. Ideally, you use x distance for rest but if x distance is too little then lengthen the rest within reason and be consistent and keep track and progress over time if able. As a person gets more fit you can run tempo faster and do longer rest or slow tempo down and shorten the rest.
I think lots of people get confused about tempo because they run tempo alone without knowing what to do or he or she is not clear on the speed of the runs in relative terms to ones fitness.
Masters athletes are different than athletes because maintaining fitness, strength and health without injury is an ongoing challenge. It’s difficult for athletes and they are young and healthy. Aging requires a whole different set of rules and you need to be more conservative and add in TONS of regenerative tools to just stay on par. [/b]
I don’t think the volume was too high, I remember doing 2k back in the day. Could just be out of shape from no lacrosse due to the pandemic. After tempo work I performed some full body circuits (shoulders, abs, upper body). Twice a week I’m doing sprint sessions followed by heavier full body lifts. I might just schedule a day off after these tempo sessions until they become easier.
Try the push up sit up workout and that will give you some idea how fit you are. Run 100 meters and do 15 push ups, run 100 meters and do 20 sit-ups and repeat to 10 sets. ( tempo speed) and if it was easy repeat another set. Vary the sit ups as per the muti position sit-ups I do in GPP. ( you can start with 1 set of 6 x 100m or do 2 (6x100m)