Quick question - if one is feeling particulary tired, but not stale, the day after a CNS session, should he skip the planned tempo session? I’m coming off of a recovery week, where I did absolutely nothing and I really don’t want to skip, but I feel like crap. If I was lifting, I definately would skip today. I’ve slept most of the day, am grogy, can’t concentrate. It’s the first time I’m seriously sprint training in nearly 3 years, so I know sessions like these are important to building a base.
Thanks in advance,
Brian
I would go ahead and skip it if you’re that blasted. But I think the real problem was overdoing it on the CNS day, not the tempo. You have to be very conservative when coming back after a layoff.
I would advise only skipping the session if you think you are getting sick. It will aid in the recovery better than a complete day off. It sounds like you went overboard on the speed work. I would probably reduce that(speed session volume) next time out, of course not knowing what you actually did nor your background.
Agreed Pioneer. I would not skip the tempo session, as the day off will only cause more malaise on the next CNS day. If anything, I would do a “watered-down” tempo session in the pool, with some easy jogging. This should get you going.
On a related note: Are we sure tempo workouts are universally positive? Do some athletes [perhaps masters atletes such as myself] do better simply with rest days and not much low intensity work in between speed workouts? I ask because even with low total metres of speed work [200-300m twice per week] I get sore achilles, hams, and you name it when I don’t COMPLETELY rest on my off days. I am fit and eat well, incidentally, but it just seems like tempo days even in there mildest form are enough to put me over the edge recovery-wise. Any suggestions? PS Allergic to chlorine so pool work is out.
I went ahead and did it, and boy am I glad… I am very refreshed. a good shower and meal just completed it. I don’t think I over did the CNS work perse, but I’m sure I just didn’t take into account the previous five days (valentine’s day jelly legs if you will). Thanks for the suggestions!
What I did yesterday -
Warm-up, shoot around, super joints stuff
Empty bar technique work for 3 sets
SN 115xX, 95x1rx5s
SQ 185x3/3 225x1/1
Sn grip DL 135x3/3/3/3
5 vertical jumps
5 10 yd dashes
played 4 games of b-ball later
My background…
baseball, soccer, football in HS, was volunteered for Sprints and even XC in Fresh and Soph years, pole vaulting Senior year, Cleared 12’7"…Never very good at the sprints until last year (I had a “what the hell” 100 of 11.1, hand, and a fluke 4.59 electronic 40 and that’s about as good as I’ve ever been)… just one of those annoying allaround types… also used to box/tkd when I was younger, pretty good at both. Fortunate enough to have a very good and competent HS strength coach, I’m proficient but out of practice with the classic lifts. I like to train and look like a sprinter, so if I can go and get faster and better, then that’s great.
On a related note: Are we sure tempo workouts are universally positive? Do some athletes [perhaps masters atletes such as myself] do better simply with rest days and not much low intensity work in between speed workouts? I ask because even with low total metres of speed work [200-300m twice per week] I get sore achilles, hams, and you name it when I don’t COMPLETELY rest on my off days. I am fit and eat well, incidentally, but it just seems like tempo days even in there mildest form are enough to put me over the edge recovery-wise. Any suggestions?
I agree with you Johny. I also do much better the less I do. I’m not that old but do have a condition that puts a lot of strain on my system. I’ve found going for a good long walk, sitting in the sauna, and contrast showers do the best job on recovery days. However, usually I don’t feel right unless I do something more intense so I do the harder stuff like some form of tempo session anyway - but tend to progress better without it.
Did you ever consider Decatlon? If you even did pole vault the only things that could stop you would be being too heavy for high jump or if you hate the 1500 
What did you do on your CNS day to get you so tired?
That’s all good advice.
I’d generally try and do tempo to assist in recovery although it would be a watered down version.
The pool is also a very good choice if possible.
But all these are treating the symptoms to a certain degree and the cause can’t be ignored either.
Correct nutrition, rest and recuperation are vital for recovery and avoiding fatigue.
All of these are critical over a period and I’d be surprised if one single stressful speed session contributed to the fatigue.
Actually, one of my best friends who is a D1 thrower and decathlete tryed to get me into it… I’m not powerful enough for the throws =(… I’m only 5’10" and 140.
hey, have faith… I am 5’6" and 115 (yes im a girl ) and don’t have a lot of upper body power, but I manage to do quite well and even pick up some points in the throws because of solid technique and strong legs. yeah you might not throw as far as your friend, but if you’re a good sprinter you surely have some power. 
Thanks for the encouragement!
please tell me that’s you in your avatar kras.
I advised him to reduce his next speed session volume to avoid a trend of repeated high volume sprint workouts-never try to pound the body into submission only coax it into optimal condition. Undoubtedly there have to be more workouts leading up to the recent sessions that caused so much fatigue. He probably trained at a level beyond his current work capacity for a number of workouts(I’m guessing of course)-particularly after a three year layoff. The type of fatigue he was indicating was certainly the product of a number of training sessions.
It may be necessary to miss some tempo sessions, just as it’s necessary to miss some speed sessions. It’s a good idea to replace the flushing effect of the wrk with an alternative, such as hot and cold showers, ab work, etc.
Tempo training issues…
FT fiber is less elastic then ST fiber…keep the warm-ups VERY long or find yourself paying for a lot of therapy. Make sure you do some training like coordination work and dynamic ROM training in order to use your time…it’s not just jogging on the track now.
I certainly can’t make the statement that all tempo workouts are “universally positive” but I can say that I have never personally seen them be anything but positive. I agree that there are days where a day off is more in order than a specific workout aimed at recovery/regeneration though I would leave it up to Charlie or the individual case to define itself when this is more appropriate. I think where tempo can be more of a negative is when the extensive tempo crosses the line and becomes intensive tempo and then I don’t believe it to be very positive. As long as the speeds are kept in the extensive tempo range of 65-75% or in my opinion slightly lower it is positive. Johnny, are you doing the tempo extensive or intensive? You might be doing this work too fast which changes the nature of the training and it’s results to a large degree. I often have to slow my athletes down during this type of work.
it’s one of life’s great mysteries… please tell me that your av. is YOU!
as far as tempo goes- something as simple as intervals or even just form runs (SLOW) with no jogging has been enough for me in the past. incorporating easy, quick drills and stretching well works well too- pretty obvious, i guess. not something i would skip over in favor of a rest day, it keeps me from feeling flat.
Unfortunately yes it’s me…
For Brian, have you thought of doing some recovery away from the track that doesn’t call for much exertion, try grabbing a frisbee and heading out to the park, or even just go to the beach (it’s summer here I don’t know about where you are), but you don’t always have to work on the track.
just my two bob