So you’re actually stating that while running tempos are very good, varying different modes of exercises for tempos have benefits of its own as you stated "Fitness is usually best attained using a variety of methods of training. ".
Thank you very much for your elaboration
During preperation phases :
Tempo volume is higher.
Intensity is slightly higher.
Exercises can be more varied (ie non running tempo).
Main goal is to improve fitness.
During competition, or during most intensive periods of preperation:
Volumes are lower.
Intensity is lower.
Tempo is more running specific.
Main goal is recovery.
I find using heart rate measures for tempo fiddly and difficult to manage. HRVs are fine for continous endurance where you build up to a target heart rate, maintain for say 20 mins and then warm down. Tempo efforts are intermmittent, for example run 30 secs, recover 1min 30 and repeat. HR does not hit or hold a consistent level for a consistent or clearly visible period of time.
So I suggest the 70% pace judgement or rate of perceived effort as easier methods to manage the speeds.
If you want to use a more scientific pace you could try running velocity at VO2 max which is considered an optimum pace to improve VO2 max (rate of oxygen uptake). Suggest you look at some endurance running materials as to how to carry this out. Typically you run a middle distance type of time trial and use your best pace for this to determine velocity at vo2 max. eg athlete can run 3,000m in 12 mins, VO2 max efforts would be 24 secs per 100m - eg 200m in 48 secs.
Yeah, HR probably does jump around a lot throughout a tempo session as each rep is so short time wise. I am fine with following 70-75% speed for running tempos, I was just trying to figure out how to best simulate that level of effort in circuit type training exercises. Maybe that’s where RPE can come in as you suggested, if I can learn to become better at judging effort.
Thank you.
Why do you make everything so difficult? At your level of sprinting you are thinking way too much… Put a plan together and go train - those small details won’t matter much for you…
Well, not to be rude or anything…I really don’t want to just tell the members that are trying to offer me options to help me out “it’s too complicated, I’m just not gonna even think about what you said” I respect those who give me advises on training.
Also, genetically gifted people like you and many others here can make a lot of gains at lower level with training program that is far from optimal. For me, it’s different, unfortunately… Still cannot give up, and I know even with poor genetics I still have room to improve, even if it may not be as much as I would like. I will always strive for better.
I’m far from gifted… The things you are worried about are so small and will provide minimal improvement in your performance. Performing tempo on the high end won’t do much to hinder your performance at this time… I could make a case that high end tempo work would actually improve your sprint performance. Spend less time thinking about your training and more time actually training would be a great start…
Trust me, I really do train. I’m doing speed twice a week and plyo once. I do my best to do tempos on 3 other days and rest one day. I can’t do more speed than that due to work schedule.
I know I can do better, but I don’t have a good idea of what is wrong with what I’m doing.
You probably aren’t doing anything wrong. In my experience, a non-freak experience, too little rest or true recovery is often a big hinderance. Do a framework of 300-400m of speed work 2x per week one longer day and one shorter day and you have it. If you’re training and you feel like crap, leave the track and maybe hit some weights.
If you want to test yourself for progress taper down over a few weeks and time yourself.
Did you follow his other thread, his training is very high? He’s a worker!!!
I’ll answer later, I’m typing with one hand right now trying to put my son to sleep. Nothing groundbreaking just my two cents.
So you’re saying I’m probably not getting enough recovery? I think general setup wise I’m pretty close to what you’ve suggested…
Only problem with my programming is probably that I only know how to follow the plan. Ideally, as Coach Francis said and done, it’s best to have a plan but monitor the performance and terminate speed session when one hits PRs or form breaks down due to fatigue, and I just don’t have the judgement to make those in-session changes. I don’t really wanna go based on my time because if my times start to get slow, it could be due to “mistake” that causes mechanical breakdown, rather than fatigue, because my technique is not that solid and consistent at my current level yet.
Thank you.
Many of forum members here suggested that I lower my volume, so it’s been reduced. I don’t know if my execution and recovery is good, but volume wise, I think it’s in the reasonable range.
If I had a car I could probably do more volume even with work, but even then, I’d need a reason for that.
Good advice from LR. Do a taper and do a time trial, repeat periodically and monitor progress.
Dont agonise about whether taper is adequate or form is poor. Form improves with greater fitness and experience
of racing/time trials will improve tapers.
If you dont do the tests you will never know.
I believe you are referring to 3 weeks intensification-1 week deload type cycles.
I wonder how much more fitness is needed…for that form to be good. core strength wise, I’m getting dead close to being able to do full ab roller with knees off the floor.
I’ve been very diligent with 1200-2000m tempos for about 3 months except past 2 weeks or so because of work schedule, but I’m pretty sure if I were to do alternative tempos, I can get back to doing 3-4 tempos a week. Past 2 weeks I’ve been doing 2 tempos a week.
Thank you.
No I didn’t. Haven’t seen it.
Isn’t everyone a worker?
Give them guidelines and ideas like we all have and let them figure out how to organize it themselves. Like you said, it’s not real hard for the average athlete.
http://community.charliefrancis.com/showthread.php?22923-How-to-train-between-meets
600m+ of speed 2-3 days per week is a worker…