Mileage? Workouts? Doubles? Weights? Speed? Long runs?
WHAT IS THAT GIRL DOING
Mileage? Workouts? Doubles? Weights? Speed? Long runs?
WHAT IS THAT GIRL DOING
probably 40 to 50 miles at 6:30 pace (alberto has mentioned that is her easy pace)
One tempo run of 4 miles or repeat 1200s
and one shorter workout like repeat 300s or 200s.
Quality long run
probably no doubles yet unless she's over 60 mpw. she probably runs 6x/week and does weights 2 days/week. probably none of those extra xt equipment things like alter-g's or underwater t-mills until she gets a couple years older.
AlSal also says her workouts aren't representative of her racing capabilities.
6:30 pace seems pretty quick for an easy pace even for the prodigy she is. I'm more than 12 seconds faster than her in the 1500 and do many of my easy runs slower than that, I feel like 6:50-7min pace would be more in line but hey she did just run 4:04 so what do i know, just seems like another salazar exaggeration
You must be close to Qu's WR then.
Goose23435 wrote:
6:30 pace seems pretty quick for an easy pace even for the prodigy she is. I'm more than 12 seconds faster than her in the 1500 and do many of my easy runs slower than that, I feel like 6:50-7min pace would be more in line but hey she did just run 4:04 so what do i know, just seems like another salazar exaggeration
Are you running only 40-50 mpw, or more? Most people's bodies can handle faster "easy" paces if they're doing fewer miles.
He talked a lot about that in the NXN Coaches Clinic videos.
Link to all those vids:
http://nxn.runnerspace.com/eprofile.php?do=videos&event_id=13
In vague summary:
-She was running about 6:30 pace on her easy days in the fall. (He also said to not run more than 1:30 slower than their 5k race pace on their "average easy days", and I imagine she's closer to 6:20 by now given her 4:04.62)
-She does 2 hard workouts and one long run a week throughout the year.
-The 2 hard workouts are not equal - one will be HARD, the other will be slightly backed off.
-1 of the hard workouts is a longer interval session (e.g. 1200's or 1600's), the other a shorter/faster repeat session (e.g. 200's or 400's).
lots of butterfly stickers and doodles.
extremely curious wrote:
Mileage? Workouts? Doubles? Weights? Speed? Long runs?
WHAT IS THAT GIRL DOING
It's not the training that is doing this. Just like Kim Gallagher many yrs ago and Mary Decker before that, they ran 2:01 so young because they were gifted cardiovascularly, and in every other way.
Most of the great HS Boys, at least the great 2-mile runners, trained closer to the level of an adult because the male body can take it. Once a woman becomes pro they start the drugs and THEN their body can take more.
But her training is probably a lot like Alan Webb's HS training (not remarkable) ... it just looks remarkable because NONE of us will ever be :47/1:47/3:53y/8:45 runners in our lifetime (like he was in HS) and so the rep times look amazing to us. But he did not do amazing volume or a huge amount of intervals ... I am not sure of this but I think he ran only once per day in HS. That kind of training amazes me when it yields a 4:20 male, but that is what talent does for you.
I am sure her rep times are amazing to 4:40 milers, which were the best of the last 50 yrs until she came along. She probably posseses the talent to crush 4:00 next yr, but what would that do for her? Why take the risk? She will get there soon enough.
What most of us don't understand is that the really-hard trainers among us who ran 4:20 likely had 4:18 talent ... that was the best you could do. Most of us in this boat think that if we somehow had all the advantages that an elite runner has we would have run 4:05 ... you would not have.