Day 184: Tempo Endurance (16x100m)

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Disclaimer: By doing my workouts and blogging it online here, I’m not seeking attention, nor am I an exhibitionist. I’m the type that follow-through my training much better if I put it in writing. I workout because I can. So do not try to emulate my program, I bear no responsibility if you do so. I’m no role-model, nor am I’m a national athlete, I’m just a nobody. Just leave me be.

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I’m still dabbling with my workout as I’m still planning my training schedule.

For today I tried last year workout for the off-season. Building my fitness, but still wanting to ensure I don’t lose much of my fast-twitch muscle, so I did 16x100m.

The training location was at Republic Polytechnic carpark. It’s the only place I can think of that’s secluded, has few passerby, and a flat terrain.

Well the location is not exactly truly flat, there was a slight incline. That’s why there’s discrepancies in the timing, the down-slope timings is usually faster, haha.

Anyway the carpark to my dismay was less than 100m, so I had to run on the carpark plus a short distance on the Republic Polytechnic walking path.

For me, with a US9 shoe sized, 100m translate to 344 steps in total. So when I was measuring the steps at the carpark, some passerby probably was wondering who was this loony character. Well of course I don’t care about such stares, as in training, you need a certain Tunnel Vision, focus on the goal and training at hand, and of course having a ‘thick skin’ helps.

I had to train there as the nearby community stadium is closed for its re-surfacing of its track. I’ve to make do for now, and improvised the locations till February when the stadium opens.

Workout of the Day

1. 10 minute jog as warmup

2. 16x100m
75% effort for my standard which is around 15.1s
1 minute recovery time per run
Set #1 – 16.4s
Set #2 – 16.2s
Set #3 – 16.6s
Set #4 – 15.5s
Set #5 – 16.2s
Set #6 – 15.1s
Set #7 – 15.8s
Set #8 – 14.8s
Set #9 – 15.1s
Set #10 – 14.8s
Set #11 – 16.0s
Set #12 – 15.5s
Set #13 – 15.8s
Set #14 – 15.4s
Set #15 – 16.3s
Set #16 – 15.4s
Average run ~ 15.6s

3. Overall body workout
At the fitness corner
2 sets of below
10x pullup
10x pushup
10x dips at dips station (higher gravity)
10x dips bench (lower gravity)
10x lifting log (each arm)
20x abs
10x jumping squat
5 seconds tapping on the spot
20m buttkick

The workout today was rather taxing. It was only torture for me when I got into the 8th set and above.

Oh boy was I really panting hard after each run. The one minute of rest time, passes by oh so quickly.

My advise, run to your own standard, do not rush or push it. Always have in mind of the training goal in hand.

The difficulty here is of course to stop yourself to go faster, as that would defeat the training goal purpose. You shouldn’t really feel any lactic acid that much, as this is a tempo training, which is to train your Anaerobic Lactic (Glycolytic), not speed endurance, which is more to Anaerobic Alactic (Phosphagen).

Luckily for me I was fit enough as I’ve been doing plenty of cardio in the off-season. I recovered fast. I was already fully back to normal self 10 minutes after I ended today’s training.

Always end the training with Active Recovery to flush out remaining lactic acid.