We know sprint form is distinctly different from endurance running and when done correctly is very tiring. Using CF’s protocols extensive tempo is done at 75% or less of best time over that distance. The question then is what form should be used for tempo? Or is it more cues related? Does it matter?
Instinctively I think it does matter but looking at the GPP DVD the form for teh tempo versus the sprint work is considerably different. Thoughts?
It does not matter,once position and general mechanics are in place. Keep the learning energy pool for the HI days. Go through your tempo days engaging your frontal lobe the least you are able to.
Tempo running will display the strengths and or weaknesses of your running. I used to run with my shoulders practically pinned to my ears and so I was told to run more relaxed when I was doing the tempo. This meant when the speed session came up I was more familiar with having my shoulders down and more prepared to engage in the pursuit of HI work which we consistently performed 3x a week over the duration of my athletic career. ( almost 10 years). Finally over time I got it right.
In the beginning I used to wonder the exact same thing about how do you do tempo?
Tempo is not a jog.
is it not a stride.
it is a stride with more intent to run a bit faster ( if this makes sense ) but always relaxed. If their were a general cue and you have heard this before:
You are trying to finish the way you began.
So tempo is never a jog, what if your running surfaces are shit aka 10 day taper dvd?
Interesting input thanks and if I read it right what pakewi is suggesting is that they are (or should be) similar but different enough to not be a major concern just as a backhand and forehand in tennis are. I then wonder if intended form replication which leads to bastardization may also be a consequence of prolonged intensive tempo… ?
Ange I take from yours that general concepts can be learned in tempo and then transferred over rather than specific actions. Your reminder of You are trying to finish the way you began is always useful as is Charlie’s reminder that just because tempo isn’t (or shouldn’t be) CNS depleting that doesn’t mean it is easy!
RB34 is there not an alternative surface?
When I had my one and only session with Charlie, and he showed me the 10m-tempo drill (the one that has been discussed on the forum before, used to resume gradual training after injury, and also to improve form), he stressed good sprinting mechanics throughout.
Regarding ‘function of the brain’, in my case, I have to be a bit focused in the beginning of the tempo session to get my body in ‘correct form mode’… and then it becomes more automated. Like forehand and backhand in tennis… when training/practicing, the coach will make you aware of the technique, until it happens naturally. Which is also one more reason why even professional tennis players start warming up half-court. It’s a ‘technique reminder’ for the body, and not only a gradual transition to stronger swings.
is it okay to be tired when doing tempo? i get off work from doing construction and its really my only time to do it… unfortunately my feet and calves and overall body is just tired. but i get through it
I would perform other means:
1: bike tempo
2: mb circuits
3: gs circuits
4: pool
Why ? Isn’t tempo supposed to leave you with a recovered feeling regardless of the state you start your session in?
We have lots of athletes that work construction/landscaping jobs during the summer. I end up re-organizing their training and stripping away a good portion of the work to compensate for the fatigue created by these manual labor jobs. Such jobs reduce the amount of energy you can devote to training, and all training must be contracted in order to preserve quality of work for the few elements that remain. Time that would normally be used for training is now devoted to restoration methods.
Read N2 comment.
yes, i have cut my training down to twice per week. im exhausted every night. i always try to get a session in on sunday night and then once during the week. i feel like im not getting better when i drag ass through my workout. sometimes its necessary though i think
Yes , excellent advice and often I find people look to others to facilitate or take the responsibility for regeneration. Charlie used to get pretty annoyed with some ( no not me;)… when he covered the massages ( who doesnt love that?) and the atheletes were not doing their part. He used to say, you give me 90 percent and I give you 90 percent and you give me 100 percent and I will give you 110. Charlie was never a fan of half effort anything.
Yes - often I’m simply trying to mitigate damage created by someone else or something else (i.e. a construction job or ditch digging job). I had one athlete come to me complaining about work and that his strength is not going up. I explained to him that if he continues with this particular summer job, we would be thrilled if his strength simply stayed the same and not decreased. As Ange explained, if you compromise your training and you only can contribute 80-90% to your workouts, you will be lucky if you see any significant improvement. We’re not telling people to quit their jobs, we’re simply explaining how difficult it is to burn the candle at both ends.
Often - I do Foamrolling before (normally a hr or more before) my runs, If I’m too tight and have niggles. Most of the time, after that, I can train well. Sometimes, a Quick 20min nap followed by a Coffee and 1hr later i’m ready to go.
Tempo done easy enough, or even a 20min Slow Jog followed by stretches leaves one feeling 10x better.
As per how to do tempo
I agree that Eventually - you want tempo to be a thoughtless act. Great for clearing the mind.
I say eventually, as If your technique is Crap - then What’s the point?
Technique is Same as sprinting - just smaller.
Small ground contract times (not over striding)
Dorsi flex of the foot same, landing on your foot pretty much the same
Shorter arm swings, but same rotation and other items though the hands and elbows
Holding your hips in alignment
Not having your feet over pronate etc
Once you can do all this, IT’s all second nature and off you go. Just do it.
Normally it does not take long to do this - but it’s very individual.
Read it.But my question stands unanswered,if you get the point.
You also see this in high school with year round sports. I have to constantly explain to athletes that the two to three days a week soccer/volleyball/basketball practice plus weekend tournaments they’re doing is killing their track season and they aren’t improving or getting worse.
do you think a great diet and maybe an extra hour of sleep would be enough to counter act anything?
how about doing your session before work if possible! after work you just recover and rest or do some ab work or elevation/ice bath/hotcld shower/ems etc etc
I think the basis should be eating as well as you can, and sleeping as much as you can.
As X-man said, can you train before work? I found my training and recovery improved when I was going to bed at 10pm and getting up at 5:30am (for training) instead of 11pm-12am and getting up at 7am and training at 6pm.