The On Athletics Club hit the track for a workout at CU Boulder on Sunday afternoon. The men ran 1600; 10 min walk/jog; 3 x 2000m w/ 1 min rest; 4 x 200m. Al...
But isn't this at altitude? So effectively, he ran a 3:52 1600m? That suggests closer to 3:52 mi fitness, at least, no?
I believe these guys would be considered Altitude adjusted..not sure, but if so, the conversion would not be as large.I am not sure Joe Klecker has 3:53 mile speed, especially in a training TT type run, no matter how hard the effort?
Weird workout. Basically a mile race followed by 2ks at tempo pace flame then some 200s. Would be interested in understanding the benefits of a workout like this and if it can be applied to a high schooler.
Sounds like Galen’s workout right after he set an American Indoor record (was it the 2-mile record?)
That was 5x 1600 with the first 4 in 4:18-20 and the last one in 4:01. That is veeerry different from 3x2k at threshold effort.
I believe these guys would be considered Altitude adjusted..not sure, but if so, the conversion would not be as large.I am not sure Joe Klecker has 3:53 mile speed, especially in a training TT type run, no matter how hard the effort?
Yeah. All of these guys live in Boulder and generous altitude conversions don't apply.
Sidenote: I actually wouldn't be surprised if Klecker could run 3:52 or 3:53 in the mile in a real, but agree that this effort wasn't worth that or anything.
Takeaways from watching the Video: -Nuguse has a real engine. Expecting 3:31 this year at least — and I wouldn't be surprised if faster in the right race in Europe/at Worlds. I think he is a bigger talent than Mario Garcia Romo, but Mario had the dream season last year and Nuguse battled injuries throughout. -Klecker looks smooth, and had no problem riding the train -Not that Geordie needs to in a workout, but if you can't stick your nose in it to run a half second faster in a practice mile how could I trust you staying with the pack in a hot 3K/5K race?
I could do all of that except for the mile. So to me it looks like a mile time trial, a near full recovery (10 minutes is quite a bit), 3 x tempo/LT 2k's, and then a few 200's around mile pace again. This tells me that they are in roughly 3:52-3:54 mile race shape. That's very good, but the rest of the workout is modest, it's all about the mile to start it off.
10 minutes is full recovery after a 3:57 mile? Why then are pro runners always talking about how difficult the rounds are at championships when they have to run 3:39 and then run again the next day? Shouldn't they be able to fully recover and do it again within 10 minutes?
I could do all of that except for the mile. So to me it looks like a mile time trial, a near full recovery (10 minutes is quite a bit), 3 x tempo/LT 2k's, and then a few 200's around mile pace again. This tells me that they are in roughly 3:52-3:54 mile race shape. That's very good, but the rest of the workout is modest, it's all about the mile to start it off.
10 minutes is full recovery after a 3:57 mile? Why then are pro runners always talking about how difficult the rounds are at championships when they have to run 3:39 and then run again the next day? Shouldn't they be able to fully recover and do it again within 10 minutes?
What? They were running 2k's at 4:40-5 min pace after not a whole other mile at 3:57 or faster after. Also this is a controlled time trial. Races are races with surges and kicks
10 minutes is full recovery after a 3:57 mile? Why then are pro runners always talking about how difficult the rounds are at championships when they have to run 3:39 and then run again the next day? Shouldn't they be able to fully recover and do it again within 10 minutes?
Well, it isn't "full" recovery. Fair callout. Also just noting this was a 1600 with a running start, so it's more like a 3:59-4:00 mile effort. Granted with some altitude
The rounds are difficult because they are uneven, unpredictable efforts. Yeah the first round might be 3:36-3:40, but it's likely with a 65 first lap, a 53-54 last lap and a 26 last 200. They're also running extra distance (often in lane 2) with a fair share of contact, pace changes and so on. I think the difficulty for the best athletes might be more psychological than physical for the fittest athletes. Semis are a cat-and-mouse game with pretty high-level performances (3:35 or faster nowadays). There's no question in my mind Centro in 2021 and Hoare in 2022 were fit enough to get through, but both executed poor races when it was a pretty high bar to get through. I don't think the rounds were to blame.
Weird workout. Basically a mile race followed by 2ks at tempo pace flame then some 200s. Would be interested in understanding the benefits of a workout like this and if it can be applied to a high schooler.
Not a weird workout. The benefits are improved fitness and mental strengthening knowing you can run a hard mile and do more. For high schoolers adjust paces accordingly and maybe do 1ks instead.
Other than the fast-ish 1600 at altitude this doesn't seem very difficult. At that 200 pace, with the rest, they could probably still be turning those.
That said, it sounds like a race simulation thing since they weren't bothered to show up and race anything. With a half-azzed workout after just to do more than run a mile.
1) The vibe: everyone just lines up and gets after it
2) The transparency: sharing their pursuit of excellence. When's the last time you saw a video like this from BTC?
3) The numbers: who wouldn't want to see this group rip a 4xmile?
4) The freaking Goose: smooooth like buttah
5) Ollie and Joe just cranking along in his wake.
6) The enthusiasm: look at Dathan getting after it!
7) It pretty clearly is a race simulation: At the very beginning, Dathan says "this is the pace we're requesting in a couple weeks." Is that Millrose? If so, for the 3k?
This post was edited 57 seconds after it was posted.
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couple extra words in last comment
So they raced a 1600, then took full recovery and jogged 3 2ks. For 3:50 capable milers, 4:48 pace for 2k is a jog. I would guess at least 75 guys in college can do that same workout.
So they raced a 1600, then took full recovery and jogged 3 2ks. For 3:50 capable milers, 4:48 pace for 2k is a jog. I would guess at least 75 guys in college can do that same workout.
At least 75 college guys can hit a sub-4 at altitude?
I could do all of that except for the mile. So to me it looks like a mile time trial, a near full recovery (10 minutes is quite a bit), 3 x tempo/LT 2k's, and then a few 200's around mile pace again. This tells me that they are in roughly 3:52-3:54 mile race shape. That's very good, but the rest of the workout is modest, it's all about the mile to start it off.
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