His tempo was "backwards" meaning he got slower with each mile split for four miles. Then he was really out of breath and bent over breathing after, showing that perhaps he went a little too fast there. He's go the right idea with the tempos but should Start at 5:10 and progress to 5:01. Maybe make it 5-6 miles eventually.
Overall his volume and commitment is low. I suspect this is due to him having such natural talent as a youth and never having to work too hard for results. That simply doesn't cut it as a pro.
L post. It's called periodization, it's when you switch your training focus at different phases in a training cycle. He's adding some speed endurance work as he gets closer to race season. Not that difficult to figure out.
think Spencer has been periodizing every 3 weeks since graduating then...
L post.
He's been doing aerobic work since the fall. Now it's almost racing season so he's adding speed stuff. Not the way I would have done it but it's not like he's just "giving up on his training." His whole 5k thing was just to have a goal while doing the aerobic preparation work before starting his specific period. You people have run track before, you know how this works, right?
Spencer Brown once again failing to beat the 'can't commit to anything running related' allegations. Gave threshold work and a 5k-centric plan all of a couple months.
Now, his current plan is to get down to 49 second 400m speed and work purely anaerobic... literally the opposite of what he's been doing. Either too impatient to let threshold benefits accumulate or just too dumb.
As an influencer, I can see how people may like his content, but running-wise I don't know how anyone can take him seriously at this point.
This kid would disappear if you stopped making threads about him.
His tempo was "backwards" meaning he got slower with each mile split for four miles. Then he was really out of breath and bent over breathing after, showing that perhaps he went a little too fast there. He's go the right idea with the tempos but should Start at 5:10 and progress to 5:01. Maybe make it 5-6 miles eventually.
Overall his volume and commitment is low. I suspect this is due to him having such natural talent as a youth and never having to work too hard for results. That simply doesn't cut it as a pro.
it's a good tempo, but agreed, maybe better to start off a little slower. Same thing with his 4 x 1k reps. I understand he wants to run 2:50 1k reps, and probably eventually could, but there's no harm in starting your first rep in 2:58 and over time being able to average 2:50
His tempo was "backwards" meaning he got slower with each mile split for four miles. Then he was really out of breath and bent over breathing after, showing that perhaps he went a little too fast there. He's go the right idea with the tempos but should Start at 5:10 and progress to 5:01. Maybe make it 5-6 miles eventually.
Overall his volume and commitment is low. I suspect this is due to him having such natural talent as a youth and never having to work too hard for results. That simply doesn't cut it as a pro.
This is just grasping at straws. A 9 second differential is not that much, and plus there's no rule of physiology that says you have to run tempos from slow to fast. We also don't about the wind or elevation on the last mile. The tempo looked fine.
Also, if people still think that Spencer was seriously trying to become a 5k guy, then you're even dumber than his training plan.
Spencer Brown once again failing to beat the 'can't commit to anything running related' allegations. Gave threshold work and a 5k-centric plan all of a couple months.
Now, his current plan is to get down to 49 second 400m speed and work purely anaerobic... literally the opposite of what he's been doing. Either too impatient to let threshold benefits accumulate or just too dumb.
As an influencer, I can see how people may like his content, but running-wise I don't know how anyone can take him seriously at this point.
I mean, I watched the video & his main session was a 4 mile tempo + some hill sprints. He then did a hard 8 x 100m workout with full rest a couple of days later. I think Spencer gets hate because 1) he's public with his racing/training & 2) he can make a living off of YouTube. Nothing from what he did/said suggests he's only going to do purely anaerobic work. He is going to touch on that system more and try to get some 400/800 speed back. It doesn't seem like he's done a lot of this work over the last few years.
This is just grasping at straws. A 9 second differential is not that much, and plus there's no rule of physiology that says you have to run tempos from slow to fast. We also don't about the wind or elevation on the last mile.
The route that he did all of his tempo runs on is pancake flat. Yes, we don't know about the wind which could influence it a bit.
Spencer Brown once again failing to beat the 'can't commit to anything running related' allegations. Gave threshold work and a 5k-centric plan all of a couple months.
Now, his current plan is to get down to 49 second 400m speed and work purely anaerobic... literally the opposite of what he's been doing. Either too impatient to let threshold benefits accumulate or just too dumb.
As an influencer, I can see how people may like his content, but running-wise I don't know how anyone can take him seriously at this point.
I mean, I watched the video & his main session was a 4 mile tempo + some hill sprints. He then did a hard 8 x 100m workout with full rest a couple of days later. I think Spencer gets hate because 1) he's public with his racing/training & 2) he can make a living off of YouTube. Nothing from what he did/said suggests he's only going to do purely anaerobic work. He is going to touch on that system more and try to get some 400/800 speed back. It doesn't seem like he's done a lot of this work over the last few years.
He wasn't running 100m sprints though was he? Watch again.
I think it’s weird how he talks about indoor/outdoor season and never races. Dude that’s a thing of the past you make videos and just train how ever you want lots of talk but no progress is any direction
Local road race hero ---> treadmill world record attempt ----> dubious "wresting" photo shoot ----> more road races ----> meth ----> move to Alaska ----> more meth ----> prison
I mean, I watched the video & his main session was a 4 mile tempo + some hill sprints. He then did a hard 8 x 100m workout with full rest a couple of days later. I think Spencer gets hate because 1) he's public with his racing/training & 2) he can make a living off of YouTube. Nothing from what he did/said suggests he's only going to do purely anaerobic work. He is going to touch on that system more and try to get some 400/800 speed back. It doesn't seem like he's done a lot of this work over the last few years.
He wasn't running 100m sprints though was he? Watch again.
Totally I said it isn't right to suggest he's doing purely anaerobic work. He did a tempo for his main session of the week & then did an 8 x 100m workout. I didn't say he did the 100s all out. They were builds.
I think he does have a problem with structure but this is the right time of the year to start adding in faster stuff. It's just weird how he talks about trying different training plans & sets some race distance specific goals, when the training more/less corresponds to where he's at in a season. He should talk about it as transitioning to more speed work. That's what he's doing. I'm sure he'll still keep in a healthy dose of threshold stuff. It would be good for him to take a step back and think about his big race goals & build out his training backwards, focusing in different areas depending on time of the year. It seems to be what he's doing it. I just don't think he's articulating it well.
He wasn't running 100m sprints though was he? Watch again.
Totally I said it isn't right to suggest he's doing purely anaerobic work. He did a tempo for his main session of the week & then did an 8 x 100m workout. I didn't say he did the 100s all out. They were builds.
I think he does have a problem with structure but this is the right time of the year to start adding in faster stuff. It's just weird how he talks about trying different training plans & sets some race distance specific goals, when the training more/less corresponds to where he's at in a season. He should talk about it as transitioning to more speed work. That's what he's doing. I'm sure he'll still keep in a healthy dose of threshold stuff. It would be good for him to take a step back and think about his big race goals & build out his training backwards, focusing in different areas depending on time of the year. It seems to be what he's doing it. I just don't think he's articulating it well.
Spot on, but the only thing I would add is that now is NOT the time to start adding "speed work," that time was in the Fall. If he was smart, he would have started to rebuild those neuromuscular patterns for sprinting - by running short sprints with full rest - in the Fall, while also seeing a trainer to help perfect his mechanics. If he did that over the past 6 months, he would be very fast right now and would just need to maintain his max speed, not build it.
His approach of doing all long, slow aerobic work and then switching to lots of short, fast stuff is not optimal. He won't have enough time at this point to fully max out his speed and speed endurance if he's just starting that work now. It's better to be doing a little of everything throughout the year, placing more emphasis on general fitness to more specific fitness as you get closer to your goal race. This would look like starting with lots of easy mileage, max velocity/sprint work, and some short speed endurance, and gradually adding in the threshold, v02max and 800/1500 work throughout your cycle.