Friday, May 26, 2006

Tempo Day ...feels go good!

I am very much enjoying the tempo running. Tempo running for those of you who are not familiar with the term is recovery sprints done at 60 to 70% effort. You are running "RELAXED" and loose. Overall it aids recovery and enhances circulation. It also helps improve technique issues as well. All world class sprinters perform TEMPO days. I think it's some of the most phenomenal GPP work availalbe. Between runs I do a set of push ups, jumping jacks, shuffles, twisters, jumping lunges, etc.. just something to further enhance my fitness levels.


That is another benefit of the tempo running, it sheds unwanted fat off the body very quickly. Don't believe me; try it for 4 weeks and let's talk.

10 x 100 yards Tempo sprints on Turf (70% effort)

Running into a slight wind today was a nice bonus. It makes me keep my head down which helps my speed. It also makes the CORE work alot more.


Mark Reifkind said...


are you familiar with the writings of peter snells coach percy wells cerutty?when you wrote about tempo runns I immediately though of him and his animal style running and lifestyle.

I was thinking the other day how we both came from athletic backgrounds that require both strength and flexiblility( looseness)and both got "sidetracked" with too much strength,much to the detriment of our backs.

now that we are staying more loose/tight balanced we are performing better with less pain. very interesting parallels.

more strength is not always the answer. For you running is your main thing. for me, its walking, I just realized.

Joefitness said...

Nice post Rif! And Franz, I love tempo runs they truly make the body feel good and definitely are a excellent form of active recovery....uyou have me

Enjoy the weekend

Franz Snideman said...

Rif - I am not familiar with the writings of either. Where can I find those writings?

Interesting parallels indeed. The tension certianly has not helped you or me. It's made us stronger but at what expense. My low back feels SOOOOO much better from not doing heavy deads. Squats, forget it. My body can handle the heavier KB's like the 32 and 40kg, but those loads are tiny compared to the 415+ deadlift. KB's are starting to feel much better on my back and I think it's due to increased stretching and sprinting.

My goal is crystal clear. Sprinting is my objective. Everything else is performed to enhance that quality. I thank you for your thougts and advice as it has helped me focus on what I is important to me.

Yes Joe, Tempo runs are AMAZING for active recovery. Thinking about getting some of my clients to start with the tempo runs.

Mark Reifkind said...

here ya go

this guy was way cool.

Mark Reifkind said...

are some quotes from one of the most extraordinary coaches of all times to help you when you become fatigued. He would have suggested that you must train properly to run through the fatigue. (See other posts for good advice in training through the fatigue.) They should insire you to achieve great things. Good luck.

"Think … deeply … and separate what you wish from what you are prepared to do." --Percy Wells Cerutty

“Watch children run, and go and do likewise.” -- Percy Wells Cerutty

``Pain (and fatigue) is weakness leaving the body." – Percy Wells Cerutty

``The thing that marks the super athlete is his capacity to suffer, and stand up to continued suffering." -- Percy Wells Cerutty

“For most athletes there is a huge gap between what they would like to accomplish, what they believe they are capable of, and what they actually can accomplish, and finally what they really have the potential to accomplish through structured and systematic training.” – Percy Wells Cerutty

“Emphasize the values of Stoic persistence, Franciscan self-denial, Christian simplicity, Olympic dreams, Spartan strength, and Primitive Warrior fearlessness in everything you do in life, and you will find success.” -- Percy Wells Cerutty

"The secret to winning: If it hurts, make it hurt more." -- Percy Wells Cerutty

"The man who can drive himself further once the effort gets painful is the man who will win." – Percy Wells Cerutty

“You only ever grow as a human being if you're outside your comfort zone.” – Percy Wells Cerutty

Ken Black said...

Damn Aussies;)

Tom Shook, RKC said...

Franz..nice blog on the tempo runs. I never competed in T&F, but was a track cyclist once upon a time. I used to do a lot of tempo work, which was great endurance training, especially behind a little motor bike..but I digress..
I agree with you and Rif about being too tight. Kettlebells seem to make a perfect compliment to sprint training, and heavier ones lend themselves very well to explosive strength development. I wish I knew about them when I was racing.

Franz Snideman said...

Mark - thanks for the quotes. POWERFULL!!!

Tom - I agree with you. KB do offer the perfect compliment for power/speed sports. And they don't make you so tight!!!

Mark Reifkind said...

did you see the Prefontaine classic on tv yesterday? what a freakin meet!@ gaitlin went 9.88 in the rain and a bump with the next guy over! great meet all around. use to live in eugene.loved it.