UCLA Tempo Runs

When I was in college my coach would have us run UCLA Tempo Runs in the fall.  I believe that these workouts were created by coach John Smith of UCLA.  This type of tempo is different than what distance runners are used to.  Like the distance version the UCLA tempo run should be done at a consistent pace but the run is broken into reps and sets of short runs.  The reps are separated by 50 meter jogs and the sets are separated by 100m walks.  The workout is harder than you would think, it's only 2200m.

Here's UCLA Tempo A:

100-100-100+

100-200-100-100+

100-100-200-200+

100-200-100-100+

100-100-100

- is the 50m jog

+is the 100m walk

The workout is usually done on the field inside a track, the 100s on the grass and the 200-400s are on the track.  The 50m jog is done by jogging across the field.  The pace is determined by your fitness.  If you're doing it for the first time I suggest holding back a little at the start, by the time your half way through you'll know if your going the right pace or if your going to burn.  I usually try to hit 20 seconds for each 100 and I go very slow on the jogs.

Tempo A is the easiest version, they go up to Tempo F.  Right now tempo A is a good workout for me, when I am in shape I like Tempo C.

Tempo C:

100-100-100+

100-300-200-100+

100-300-400-200+

100-200-300-100+

100-300-200-100

Enjoy the Fit Life

A Strange Plan  

A little over a year ago I decided to do a little experiment.  I wanted to find out what it was like to be out of shape.  I was 35 and had never spent any prolonged period with out training for something.  So after my wife and I got back from our vacation I decided to stop training. I had been training all year for the Master’s World Track and Field Championships so I was pretty fit at the time.  We're a little demented because we plan a lot of trips around exercise.  So after 14 months of de-training I am now in the worst shape of my life.

A Formal Conclusion from an Informal Study

Being out of shape sucks!

Return to the Fit Life

In this blog I will share my workouts and some of the reasoning behind what I'm doing.  I can't wait to be in shape again.  If you've never been in shape before, try it.  The hardest part is the first week.  Start off slow at first.  You'll probably be sore from the first workouts.  Just remember that sore muscles are growing muscles.  It will get better and many people start to enjoy the mild soreness that comes with a challenging workout.  Personally I've always been bad at taking it easy, so I won't even try this time.  

My Disclaimer

Everything is relative, I am in the worst shape of my life, but in comparison to the general population my fitness levels are still pretty high.  So when you see pictures of me you'll see a skinny guy who is pretty good at hiding his new found gut.