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LOL , i was actually happy to be in the 13s realm, i expected worse. Speed was never my thing.
In my defence:
-The surface is terrible, dust and gravel mixture, traction is very limited.
-I did 5 max 80m sprints with 2 minute breaks only, so probably not that max after the 1st (however i got my ~13.2 on the 3d one ).
-Was my first max anything after 1 year or so.

But yeah, heal me , gimme track and spikes and i will still be very slow! 

21 April 2013

Bodyweight@session : ~193.5
Soreness : none
Injuries/aches : 

-1km jogging

-Dynamic warmup.

-3 mins rest

-Tempo runs:
5x80m
Intensity ~60-70% : run ~16-17 seconds / walk ~40 seconds.
-17 sec is now easy, leaving good breaths.

-3 mins rest

ME sprints ( !!! )
4x80m
100% intensity, ~ 2 minutes rest between sprints.
My time was 13:x in all. One was like 13:2, the rest around 13.5. Self-hand-timing so give or take some.
Acceleration feels good, but maintaining full speed after 40-50m is really difficult.
But most important, this was my first ME anything since injury. Felt amazing!!! No quad stress at all.

17-18s might be a bit slow for 100m but it really just depends on you.  The intervals need to be sprints... time doesn't matter that much.  But if 18s means your are heel-rolling with a low-arm carriage like a miler... then the benefit of tempo is lost and you might as well mile.  For me that means my straights are always under 15sec but my 200m will stretch out to 30-32 seconds.

Oops, that's very interesting. So buffered ( or too much buffered ) tempo runs have no benefit over steady pace longer distance running?
Let me make this more detailed:
I alternate workouts between 3sets*5*80m tempo runs and 3km steady pace jogging ( pace around 9km/h ). My tempo runs , i prefer not to go max because of the too much stress they cause on me, so i do them buffered. What i feel and consider like 50% is about 20 seconds for 80m , while what feels like in between 50% and max would be about 15 seconds. Those are rough approximations, self-hand-timed measurements. Also runs are not done on track, but outdoors, on a dust/gravel football field actually.
So my tempo runs pace is around there, 20 to 15 seconds for 80m which i consider 50% to 70% intensity correspondingly.
Am i going too slow? Is there a magic number for the buffer to get the benefits out of your tempo runs ( e.g. 70% )? Should i test my max effor times and set my buffered times based on that?

14 April 2013

Bodyweight@session : ???
Soreness : none
Injuries/aches : 

PUSHUPS:
4x10@BW

DB BENT OVER ROWS:
4x10@20kg each hand

ARNOLD DB PRESSES:
4x10@10kg each hand

Extra long lower body stretch.

13 April 2013

Bodyweight@session : ~192 , AM
Soreness : none
Injuries/aches : 

-15 mins jogging + dynamic warmup.

-Tempo runs:
5x80m
3 minutes rest
5x80m
3 minutes rest
5x80m
Intensity ~50% : run ~20 seconds / rest ~40 seconds.

This is working very good. Every time legs are more powerful and endurance is better.

I am honestly curious, why did you guys downvote me? I really had kf's race recognized wrong in my mind...
The only thing i can imagine is that you thought i implied kf jumps high because he is black or something. That is not the case at all, kf jumps high because he worked his ass off for years and years to achieve a world-class paused raw squat. I just had him as black just like raptor and i said it, my comment was totally irrelevant with the thread topic.

Jack Sparrow?!

I had him as a Jack the giant slayer.






Please, somebody stop us!