Only indirectly if you are already fit and you think of one run, though it helps maintain the warm-up, allowing for longer breaks and therefore higher quality additional reps in the same session and the ability to transport waste products and nutrients shortens recovery time influencing your performance on subsequent sessions.
Thatās because of the muscle damage done in the marathon. Certainly more running is a problem after such abuse, but thatās not to say that easy cycling or other non-pounding flushing activities wouldnāt help.
I would rather behave with post-marathon runers like with post-injured athletes, thus I would use RICE (Rest Ice Compression Elevation) for 3-5 days to avoid excessive imflamation, and then we would progress to some easy statical-passive stretching and some non-punding exercises (cycling, swimming, depth water running etc). I would also include some skin massage for and drenage, maybe some work with PVC pipes, but only if imflamation is reduced and under control.
What I was getting at is: it takes 48 hours to recover from a CF 680m speed session, a minimum 96 hours to recover from just one damn set of squats to failure and possibly months for a marathon (which incidentally iāve no interest in, just making a point 
)
Iām scratching my head on this itās difficult to put into text. :mad:
If we compare the induced degrees of CNS stress from these activities, then the speed session would be the least intense. It is probably impossible to determine but if the squats use 97-100 units of adaptive energy, how much does a speed session use ? (staying on topic)
It must be less than (educated guess) 75 otherwise weights on the same day would immediately lead to overtraining. So the tempo sessions do tax the CNS* but after a speed session there is enough in the tank for it to have a training benefit ?? Is this it ??
By this rationale then a strength session to failure would leave no room for ANY activity. I performed tempo after such a session and sure enough it put me back THREE days (total 7)ā¦
This also means speed sessions could be more intense ,requiring greater recovery, but just like H.I.T the severity of stimulus would result in greater improvements workout to workout. Phew.
The only problem there is conducting a speed session using closer to 100 units :rolleyes: I think iām a few years away from discovering that.
*referring to : Active Recovery Flawed - Duxx - http://www.charliefrancis.com/community/showthread.php?t=12905
SeanJos
p.s
Duxx you should have posted it here you whippet
seanjos, you made progress but still have the Hit pharadigmaā¦cns stress is different form speed or a marathonā¦remaining in the topic of the thread, you fail to realize that using low intensity days and exercises, you do not have the usual 100 units of adaptative enrgyā¦your āballā of adaptative energy can grow biggerā¦
While I agree with your wise words to seanjos for the general safer direction they show,how do you know the statements you made about cns stress and āadaptive energyā correspond to measurable,proven reality?
I have no āmeasurablesāā¦unfortunatelyā¦not a direct way to assest that the 100 units have become 101ā¦I just look at mine and otherās experiences in the field of sprint training.a model is an approximation to try to describe the complex reality in an easier wayā¦so hope it makes sense, while i understand it is not āscientificāā¦
48 hours to recoverā¦not for everybody, some may take 72 hours. I assume by using the initials āCFā you mean Charlie Francis? and if so then i donāt understand why you are relating a CF speed session with a squat session to failure. Charlie, along with numerous other coaches who know the ramifications of training to failure (as in the HIT format) are more detrimental than positive wouldnāt have their athlete do squats to failure. I know this is about tempo but do we really need argue how 1 set to failure is still inadequate to a multiple set approach?
why would the speed session be the least intense? wouldnāt it depend on what the focus of that speed session would be and the conditioing of the athlete? I feel pretty damn good after 350-500m of speed all less than 80 meters but feel more drained when the runs get to be longer than 120. as for the squat statement, before i comment on that could you go further into this idea of 100 available units of adaptive energy and the rationale behind it?
weights on the same day ācouldā lead to overtraining not a definite āwouldā. highly dependent on how the speed session affected the athlete. Keep in mind, speed followed by strength is considered one continuous sessionā¦still riding high on the neural facilitation done by the speed work and the goal is progress in the weight room not annihilation, i.e. failure training. how could the tempo session tax the CNS if done even with or below 75%?
agreed here, if you train to failure then all motor units are fried, of course I donāt know to what extent because iām not sure of what loads and rep ranges you are referring to which would affect the athlete differently.
if one is already performing speed sessions at 95% or above then how to make more intense? The intensity on the athlete will gradually raise as they are running faster times but how are you going to make the speed session more intenseā¦less rest, more volume which would both contradict the the whole point of a speed session.
iām not arguing this point, just would like to know your rationale behind wanting to have a speed session where close to 100 units are used.
I undertsand your points,and agree.But sometimes I feel itās time to get things moving forward,out of dogmas,or very personal knowledges and experiences which may well not suit anybody else .
This individuality creates the need for only very GENERAL models,much further away from the sprint (or other event for that matter) training SPECIFICSā¦
strspdpwr,
Charlie, along with numerous other coaches who know the ramifications of training to failure (as in the HIT format) are more detrimental than positive wouldnāt have their athlete do squats to failure.
Charlieās exact words to me on this subject were : āIt is critical to design all training elements into a cohesive program. Any element designed to elicit failure must compromise all other elements till recovery from that one is completedā
I understand the statement but I donāt see how. I think heās referring to a ācarry-overā effect, could someone explain this as there appears to be a contradiction (as I see it).
why would the speed session be the least intense? wouldnāt it depend on what the focus of that speed session would be and the conditioing of the athlete? I feel pretty damn good after 350-500m of speed all less than 80 meters but feel more drained when the runs get to be longer than 120. as for the squat statement, before i comment on that could you go further into this idea of 100 available units of adaptive energy and the rationale behind it?
100 available units
Our bodies have 100 units of adaptive energy. The closer to 100 units used the more intense the stimulus and the greater the response.
So my conclusion is a speed session using closer to 100 units would elicit a greater adaptation.
Even though we are sprinting at 95% if you are able to perform weights the same day or tempo the next day (that is assuming tempo does indeed affect CNS, however small) then you only used what I guess at <75 units meaning a greater stimulus could have been achieved.
Asafa powell pulled his groin after his 9.77, because he wasnāt given the 10 days he needed afterward. Had he waited the stimulus caused by that run would have been unprecedented, and would have propelled him on to a greater time.
THATāS the intensity iām talking about !!! But the idea of sitting on your arse for 10 days and coming back better is just too much for many cretins to fathom.
What this leads me to is : If just 1 run over 100m uses up enough units to require a 10 day lay-off or sub-max period, why are we perfoming 10x20m from push up etc etc ?
My headās starting to hurt 
SeanJos
Because before beeing able to run 1 run over 100m at max intensity, you have to train a lot.
And, after you achieve a top level, the 10day sub max period still contains runs at levels that are unattainable to most sprinters, however easy they may be for that top athlete.
A sub-max cruise for Michael Johnson over 200m might be 20.20!
In CFTS, you will see a final taper schedule with the exact runs in it (these are the remaining high intensity elements, even though they are 95th percentile. So for Asafa, they could still be 10.20 for the 100 out of blocks, which would feel like a walk in the park to him.
Look at some films of top guys running first round heats in major games to get the idea.
could you please provide your rationale or emperical information on your statement above? why 100 units, why not 200, what does the unit consist of? how is this unit measured? is it the same in everyone no matter what their body type, level of development etc? is this 100 units per day, how is it replenished/recovered?
Iād like to know more about what it is you are referring to.
Thanks
Ahhhā¦ headache 
Fatigue, adaptation and āadaptive energyā are NOT the sameā¦
Performance is affected by various factors: level of fitness, fatigue, motivation, fluctuations in preparedness, environment, time of day, injuries, structural discrepancies, bla,blaā¦
Fatigue is very complex phenomena not well understood, and certainly is not just one factor as you have presented it hereā¦
Adaptive energy is spent by adaptation increse not fatigueā¦ We still dont know what limits adaptation (is it genetical limit, what is it? Is it lack of adaptive energy, what is it? etc)! I have started one thread regarding pools of adaptive energy (Oh man, I was so stupid back then I suppose I will say this again for about 1 year when I will re-read my current posts hehe). Some think that adaptive energy is limited by DNA and RNA in cells, but what what about adapations in CNS? (*** Out of topic ***)
And BTW, one out of topic question (I know you will hate me)
What is failure?
When I do 5x5 method, my partner sometimes help me with 10N of force to lift the last rep (or to pass sticking point). I do not do any reps beyond this, no ācāmon, three moreā stuff. But, yes, I hit āfailureā, thus I am unable to lift it without help (most often in last rep, last set). I am HIT?
Very interesting thought on RNA. Messenger RNA carries signals for actions throughout the body. How are the desired signals prompted? Due to the nature of this action, it could be active (response to specific training stimulus OR an indirect response to general training stimulus), BUT it may also be related to metabolic actions not directly triggered by either type of training, explaining some of the role of longer recovery periods for high level athletes (one week of NO physical activity after a competition phase and before resumption of training).
What the hell does āMost Excellent Memberā under my nickname means?
I am really honored :o
Thanks for your support guys! 
P.S.
Does this means I will get CF products for free? :rolleyes:
Yes, it actually does. Send me a private message.
Its our way of saying thank you for your contributions here at the forums.
Rupert
CharlieFrancis.com
I second the motion- especially since Iām only a rep 10!
Rupert, you wise guy Clear your PM inboxā¦