What do 50+ plus sprinters do for training?

Hopefully you ride off-street

yes, we have a lot of bike paths in this regional town, so i rarely go on roads.

Bought my first ever smart watch. I agree it is not as accurate as heart rate monitors, but pretty good especially for cycling.

I think for long zone 2 and zone 3 efforts, wrist HR option will be fine, although i am not sure about how accurate it will be for the sprints.

took a break from 90% 100m reps today.

2.4km warmup 8kmh

stepups, better height today because not tired from sprints before, walking lunges 3x8/2x10kg kettlebells, single leg extensions 3x8e, single leg curls, 3x8e, single leg rdls 2x4kg dumbells, rdls 2x8/60kgs, and 2 sets of walking push sleds (heels on ground).

60 seconds rest between sets.

2.6km warm down

Hello. Does anyone still use those parachute cord things for resistance runs where someone else kind of holds you back as you sprint?

I tried one. It wouldn't fill up. Maybe it would work with a headwind. I think towing a weight is better.

After a flurry of top-end PRs the previous week, I came down to Earth with an intense lactate tolerance session of 200 repeats with my club group. I have done no such pure 800 pace sessions since last year, so I knew I was in for some real trial by fire.

My goal pace was 40.0 for a straight ladder of ten reps with 2 min recovery. I managed 39.x for the first five, but knew I needed a set break to have hope of ten total(and maybe not even then...the hurt was real!).

So after a ten minute set break, I managed my fastest rep of 39.0 but the wheels started coming off. The last two were not pretty in 42.x.. Overall 41.0 for the session, which I am fine with at this early point in the season, especially as I am shifting emphasis to the 400 over the 800.

I still had residual fatigue 3 days later for my speed session in my new Dragonflies. 50,100,200 at max were 8.5,16.6 and a disappointing 36.9. Allergies may have played a role as well. Today is a 100% recovery day, zero running or cross training.

Today I’m sucked into a small tennis tourney, which will be my next few hours. Hadn’t planned on it but a guy on a friend’s team got injured. The only fun match will be singles against a guy 30 yrs my junior. I will use it as a workout, with the NOTHING GETS PAST ME mentality. The club made it first to 3 sets, because it’s hot outside and full sun.

Should be good! Hopefully the body survives the pounding. I will try to be smart about it, will be a good agility and groin session.

today treadmill 10x200m/100m jog. 12.4kmh and 8.2kmh.

HR strap av 152, max 162 so zone 2 (of 5) effort