Seems the workout was 2:51.3, rest 5-6 minutes,3 x 400m in 72-76 with 1 min rest, rest 5-6 minutes
2:19.4 , rest 5-6 minutes,3 x 400m in 72-76 with 1 min rest, rest 5-6 minutes
1:18.6, rest 5-6 minutes, 3x 400m in 72-76 with 1 min rest, rest 5-6 minutes
49.1, rest 5-6 minutes, 3x 400m in 72-76 with 1 min rest, rest 5-6 minutes
The flush 400m are a good way to keep the body moving and warm within those long rests, they didn't make it any harder.
The way I interpreted it was only one 5-6 minute rest between each big rep, right afterwards, then the 400s with 1 minute. After the last quarter, 1 minute rest into the next big rep. Could be wrong though.
Centrowitz commented “3:32 🔜” which I think is a fair assessment. Doesn’t necessarily show he’s in better shape than Teare, Hocker or Kessler, but definitely puts him in the same league.
For the record, his close may have only been ~54 in that 3:37 race but he won by a full second and looked good doing it. He’s also a very consistent runner who works out pretty hard regularly, so I doubt he’ll have any issues recovering in a week and a half.
That man last name is a whole Costanzo, how the hell you got centrowitz out of that..
This is the kind of workouts Jakob was referring to people “training too hard”. No reason to do this right before championship. Have confidence in yourself without blasting something like this
Seems the workout was 2:51.3, rest 5-6 minutes,3 x 400m in 72-76 with 1 min rest, rest 5-6 minutes
2:19.4 , rest 5-6 minutes,3 x 400m in 72-76 with 1 min rest, rest 5-6 minutes
1:18.6, rest 5-6 minutes, 3x 400m in 72-76 with 1 min rest, rest 5-6 minutes
49.1
The flush 400m are a good way to keep the body moving and warm within those long rests, they didn't make it any harder.
Fixed this as the workout finished with the 400. Super impressive workout for Eric who has always been a workhorse. The 400's definitely help in recovery with the lactic, but by the end, it adds a decent amount of extra distance. It was also extremely humid out today.
I am extremely biased but it's been great to see Empire Elite develop talent these past few years. Luciano Fiore went from 1:51 to 1:46, Ben Allen from 3:45 to 3:38, Hazem Miawad from 1:51 to 1:47.
This is the kind of workouts Jakob was referring to people “training too hard”. No reason to do this right before championship. Have confidence in yourself without blasting something like this
I remember sifan doing someting like 5x1600+10×400 shortly before a championship. She didn't seem to have "left the race" in that workout.
Letsrunners are funny. According to their wisdom you should take it easy on your easy days so you are fresh enough to take it easy on your hard days.
Fixed this as the workout finished with the 400. Super impressive workout for Eric who has always been a workhorse. The 400's definitely help in recovery with the lactic, but by the end, it adds a decent amount of extra distance. It was also extremely humid out today.
I am extremely biased but it's been great to see Empire Elite develop talent these past few years. Luciano Fiore went from 1:51 to 1:46, Ben Allen from 3:45 to 3:38, Hazem Miawad from 1:51 to 1:47.
Is Johnny T his coach? He knows his stuff.
Yes, Ol' T-Murda, as I used to call him. Don't think that nickname ever stuck.
Seems the workout was 2:51.3, rest 5-6 minutes,3 x 400m in 72-76 with 1 min rest, rest 5-6 minutes
2:19.4 , rest 5-6 minutes,3 x 400m in 72-76 with 1 min rest, rest 5-6 minutes
1:18.6, rest 5-6 minutes, 3x 400m in 72-76 with 1 min rest, rest 5-6 minutes
49.1, rest 5-6 minutes, 3x 400m in 72-76 with 1 min rest, rest 5-6 minutes
The flush 400m are a good way to keep the body moving and warm within those long rests, they didn't make it any harder.
The way I interpreted it was only one 5-6 minute rest between each big rep, right afterwards, then the 400s with 1 minute. After the last quarter, 1 minute rest into the next big rep. Could be wrong though.
Centrowitz commented “3:32 🔜” which I think is a fair assessment. Doesn’t necessarily show he’s in better shape than Teare, Hocker or Kessler, but definitely puts him in the same league.
For the record, his close may have only been ~54 in that 3:37 race but he won by a full second and looked good doing it. He’s also a very consistent runner who works out pretty hard regularly, so I doubt he’ll have any issues recovering in a week and a half.
That wasn’t centro… it was a kid with a similar name and a 15:19 5k PB according to his profile
Extremely solid times. If someone posted this as a Jakob session it would still be impressive. As for whether it was too hard a workout 10 days before USAs or not, we'll know the answer to that soon enough.
This is the kind of workouts Jakob was referring to people “training too hard”. No reason to do this right before championship. Have confidence in yourself without blasting something like this
Wow, this is a pretty insane session. It's possible he left his race in the workout, but a week and a half out is a great time to rip one, and you gotta trust the coaching that's gotten him this far. I'd probably rank Holt fifth in the US 1500 right now, it'll be hard for him to make the team with how strong the big four look, but if any of them falter, you know Holt is gonna be coming with everything he has.
Another thing, I love that he posts his entire training on Strava, and I wish more pros did that. Everything about this dude is what's right with the sport.
This. If you’re going to rip a huge workout, 10-14 days out is basically the perfect time to do it. As long as you don’t literally injure yourself, you’ll have plenty of time to recover while tapering. Empire Elite has been super impressive with their guys and this training clearly works for Holt, as he got 5th at USAs last year and won gold at NACAC. Eric is the definition of “chasing the dream” and it would be so cool to see him make a major championship. It vaguely reminds of Matt Elliot back when I was in high school. Dude was a full-time teacher who ran like a 4:42 mile in college but went sub 4 in the early 2010s and was 4th at USAs in 2013.
If OAC did this you guys would circle jerk it and start doing tricks all over it. Give the man some respect, we glazed the OAC guys for the sub 4 10 days out from Klecker/Nguse at BU.
This is the kind of workouts Jakob was referring to people “training too hard”. No reason to do this right before championship. Have confidence in yourself without blasting something like this
I remember sifan doing someting like 5x1600+10×400 shortly before a championship. She didn't seem to have "left the race" in that workout.
Letsrunners are funny. According to their wisdom you should take it easy on your easy days so you are fresh enough to take it easy on your hard days.
It’s because he’s a 3:37 workout and this is probably a 3:29 workout. The workout is out the stratosphere for a 3:37 runner so people are probably uncertain of this guys ability to translate this workout into a race until he does it.
For example, his 1500m PR is 2:53.66. He ran 2:51.3 here. Took 5-6 min recovery did some 400s at 5 min pace.
Next, his 1000m PR is 2:20.06. He ran 2:19.4 here mid workout.
Then a 1:18 & 49.
————————
Let’s adjust this down to Hobbs - based his current PRs.
I remember sifan doing someting like 5x1600+10×400 shortly before a championship. She didn't seem to have "left the race" in that workout.
Letsrunners are funny. According to their wisdom you should take it easy on your easy days so you are fresh enough to take it easy on your hard days.
It’s because he’s a 3:37 workout and this is probably a 3:29 workout. The workout is out the stratosphere for a 3:37 runner so people are probably uncertain of this guys ability to translate this workout into a race until he does it.
For example, his 1500m PR is 2:53.66. He ran 2:51.3 here. Took 5-6 min recovery did some 400s at 5 min pace.
Next, his 1000m PR is 2:20.06. He ran 2:19.4 here mid workout.
Then a 1:18 & 49.
————————
Let’s adjust this down to Hobbs - based his current PRs.
Wow, this is a pretty insane session. It's possible he left his race in the workout, but a week and a half out is a great time to rip one, and you gotta trust the coaching that's gotten him this far. I'd probably rank Holt fifth in the US 1500 right now, it'll be hard for him to make the team with how strong the big four look, but if any of them falter, you know Holt is gonna be coming with everything he has.
Another thing, I love that he posts his entire training on Strava, and I wish more pros did that. Everything about this dude is what's right with the sport.
This. If you’re going to rip a huge workout, 10-14 days out is basically the perfect time to do it. As long as you don’t literally injure yourself, you’ll have plenty of time to recover while tapering. Empire Elite has been super impressive with their guys and this training clearly works for Holt, as he got 5th at USAs last year and won gold at NACAC. Eric is the definition of “chasing the dream” and it would be so cool to see him make a major championship. It vaguely reminds of Matt Elliot back when I was in high school. Dude was a full-time teacher who ran like a 4:42 mile in college but went sub 4 in the early 2010s and was 4th at USAs in 2013.
Holt got 4th at USAs. this was a bigger surprise because Holt would have actually made the team if he had either the A standard or a high enough world rank (since some ahead of him didn't have the times or ranking). Elliot was 4th behind guys that had the standard so he had no chance.
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