Here is a video of Ryan Hall's last big workout before Boston. It comes 8 days after The New York Half. This video gives a pretty neat insight on what goes on before during and after on workout days for Hall. He looks ready to tackle Boston again.
1:16:45 for 15 mile tempo at altitude in Flagstaff.
15 miles at 5:07 isn't super impressive for him, even at Flagstaff's elevation...
They did say that the course is like Boston's so really up and down.
he looks a little soft...needs to lean up bigtime
By the way, does he eat any real food? Everything he was eating looks terrible.
Flagstaff "a city of 130,000" hahahahahahahaaaaaaaa
Ryan is Awesome!! Hope he runs super fast at Boston..go Ryan!!
Nice content but the camera work on this is just terrible. If you're going to spend all that money buying a Canon 5d and investing in nice lenses, then spend some time learning how to hold it steady. Or better yet, get a tripod.
This young lad is in trouble. His day will go about as well as his beloved Red Sox season is going.
If running long runs at 5:00 pace was an Olympic event, Hall would get gold every time.
He looks like he weighs about 120 lbs. He looks sickly. As a man and husband, he is failing. He cannot physically defend his territory or his wife at that weight.
As for Boston. It's that type of zen care free attitude combined with heavy running that will work for the marathon. He'll be fine.
pretty hard to tell what kind of shape he is in based on this run. can he run 2:11:00? yes. can he run 2:08:30? not sure at all from this video. how fresh were his legs feeling after this tempo? sure his breathing was ok, but did he have the juice to go another 11 miles?
If I were Hall, I'd have done a 10 mile run at 5:20 pace then dropped 4:30s for the final 5 of that run. That would have really resembled the final 15 miles of Boston.
Hmmmmmmmmmmmm wrote:
15 miles at 5:07 isn't super impressive for him, even at Flagstaff's elevation...
Maybe he should have done 20 miles at 2:06 pace. That worked out real well for Ritz.
You can't tell much from just one workout.
Unholy Cumulus wrote:
You can't tell much from just one workout.
Great Point. It all depends on how much work he did prior to the workout or how much recovery he needed following the workout. The principal that Squires talks about when not putting to much emphasis on one workout. What Hansons call cumulative fatigue.
Ryan said he was planning 0 miles the following day. OUCH. That is not marathon training.
what I found interesting, and granted it was the commentator speaking not Ryan, was that he was going to do 15mi at marathon pace. Gotta tell you. If you are only planning on running at 2:11 pace you are headed in the wrong direction in your running career.
What's the altitude adjustment on 5:07 pace?
I wonder if the Kenyans use Muscle Milk "lite" or Cyto Max?
inquisitorial squad wrote:
What's the altitude adjustment on 5:07 pace?
Like 15 sec/mile.
Let's just clarify: this tempo was run at marathon effort, not marathon pace. This adjustment was made relative to flagstaff's altitude.