#24: Temp-e

Muhammad Syafei

2 min readApr 14, 2017

Hari ini menu latihannya Tempo dan gue payah.

Sampai gue menulis post ini gue belum menyimpulkan apa penyebab kepayahan gue tadi.

Jadi tadi programnya adalah lari Tempo sejauh 3 kilometer dan gue berhenti sebanyak dua kali. Dua kali. WTF.

Gue berhenti di kilometer 2 dan 2,85. Gue seperti kehabisan nafas.

Rata-rata pace tadi 5'15" yang memang lebih cepat dari Tempo sebelumnya, 5'22".

Faktor lain yang mungkin adalah sebelum memulai sesi lari itu gue lari santai ke tempat gue mulai sesinya, sekitar 1 kilometer mungkin, atau kurang.

If that’s the case, wah, bahaya. Padahal track larinya sangat nyaman, lintasannya lurus. Ini harus jadi pemicu agar latihan lebih giat lagi.

Saatnya gue latihan core, mungkin? I don’t know, masih gue pertimbangkan.

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Karena gue sendiri masih menyesuaikan dengan jadwal program yang sekarang.

Tapi walaupun begitu, gue sekarang merasakan kaki gue sedang lumayan “kencang” yang gue percaya sebagai tanda bahwa otot kaki gue melakukan progres, persis dengan yang dijelaskan oleh artikel di Runner’s World tentang Tempo Run.

TEMPO RUN
A tempo run is a faster-paced workout also known as a lactate-threshold, LT, or threshold run. Tempo pace is often described as “comfortably hard.” Tempo running improves a crucial physiological variable for running success: our metabolic fitness.
WHY TEMPO RUNS WORK
By increasing your LT, or the point at which the body fatigues at a certain pace. During tempo runs, lactate and hydrogen ions — by-products of metabolism — are released into the muscles. The ions make the muscles acidic, eventually leading to fatigue. The better trained you become, the higher you push your “threshold,” meaning your muscles become better at using these by-products. The result is less-acidic muscles (that is, muscles that haven’t reached their new “threshold”), so they keep on contracting, letting you run farther and faster.

Simply no pain, no gain.

Detil lari hari ini: