New Shelby training video: WOW

Hahaha. Never opened a Shelburrito thread and read the rekbot's PR? or here, this come 6 minutes after your post: "She has been banned since being framed for doping."

Decent work out but sure most 14:30 runners could do it. I could do 2/3 of it at least and I've not broken 16

An interesting one…the first 25 are at 3k pace for Shelby, and 5k pace for the worlds best. Then it’s mile pace, which she could only do for the first and last of the set. It’s a really long workout, and since 3k pace is pretty comfortable in 400m segments I don’t know why she wouldn’t just do 400s before 5x300 or 8x200 so she actually hit the pace. Then again, I think we’ve seen the Chelimo workout where he cranked out 400s like he was in 12:50 shape and then wasn’t a factor at USAs.

It's not an insane workout at all. What's insane is how jacked she looks / how low her body fat is.

i used to call her hooligan, the most obvious doper

now we have people worshiping sub 210 woman marathoners

and sub 350 1500 female runners

now i say, go Shelby go.

it's a crock

I don’t really mind that she’s back. She served her ban. She doesn’t need be punished nor hated for life.

However, I don’t understand the video, because it really isn’t that interesting to watch someone run the oval without any commentary, especially with the accompanying noise machine. I can see the beginning reps, some impressive reps, and the last rep with a wrap up of the statistics. There is no banter with workout partners or anything. It seems boring to me, but hay, Shelby’s back baby!

i'm in the minority admittedly, but i tend to hate commentary as it's generally cliche nonsense

anyway, given Shelby was a 55-56 second 400 runner in high school, i'd say this sort of workout with short reps is what comes easiest to her naturally

15 x 300 in 51 w/30 sec 100 jog would be going through 5000 in 16:46ish which is pretty solid given the obvious tempo change

I don't care that they filmed this. The doc on the other hand is ridiculous.

I need her to just race already, because I'm so sick of a thread popping up every time she breathes.

No you couldn’t. Be honest, dude.

i think she has a good chance to make both. In fact, I'd she's likely to make at least one.

Sadly, I have to agree. Not a nice thought to have this convicted doper represent us internationally. And yes I know, she won't be the first.

i was a 14:10 5k guy this workout would have been very hard for me to do. SHELBY's back whether we like it or not

As others have said, indiscretions aside that's a nice workout.

Look she's done her time and it still doesn't change what I believe she knowingly did - but honestly there is a big part of me that just finds this pretty tragic and genuinely feels sorry for her. Just reeks of someone who really doesn't have a whole lot of other prospects in their life to look forwards to.

Below is a rough way to interpret those 300 m repeats and arrive at a ballpark 5 km fitness. Obviously, “conversion” from an interval workout to a race performance is never exact (due to rest intervals, individual strengths/weaknesses, etc.), but here’s the general reasoning:
1. Looking at the Average Paces
• Set 1 (15×300): ~51.7 s average
• Set 2 (10×300): ~50.9 s average
• Set 3 (5×300): Ranging 47.3–49.7 s
If you convert 51–52 s for 300 m directly into a 5 k pace without rest, you end up around 14:20–14:30 for 5 km. However, that’s an overestimate of actual 5 k race pace because you are getting:
1. Short 100 m jogs between reps.
2. A full 5 minutes rest between sets.
Still, the sheer volume of 300s (30 total, which is 9 km of quality work) at ~51–52 s, then speeding up in the last set, suggests you’re running these at (or slightly faster than) 5 k effort.
2. Considering the Altitude (4000 ft)
A common rule of thumb is that performance can slow by roughly 1.5–2.5% for races in the 3000–5000 ft range (it varies by individual). For a 5 k in the 15:00 range, that can mean easily a 15–25 second difference between sea level and 4000 ft.
3. Putting It All Together
• Hitting 15–25 reps of 300 m around 51–52 seconds with only 100 m jog implies you are likely in the low- to mid-15:00 shape (at altitude).
• The fact you not only maintained that but sped up in the last set (with reps dipping under 50 s) points toward sub-15:00 fitness at sea level, quite possibly in the 14:40–14:50 range.
• Adjusted for 4000 ft, you might be capable of something around 15:00–15:10 on the same day if you actually raced a 5 k at altitude.
In short: You are very likely in sub-15:00 5 k shape at sea level, somewhere around 14:45–15:00 (give or take), with an additional 10–30 seconds added if you raced at 4000 ft depending on how well you handle altitude.

Whoa, she looks fit

everything about this is strange

W35-39 world records

400 Felix 49.46

800 1:56.53 age 36

1500 3:57.73 40 years ago

3000 8:23.23

5000 14:33.84 age 39

Of course a 32 to 34 year old will run 8:30, 14:30 and be world class on the circuit. Not sure about 1500, but can't rule out 3:57.

I was a 8:30 3k/14:56 5k guy. I could not have done that workout. I’m honestly not sure i would be able to get through the first 15 reps. That’s 4.5k worth quality at about 8:38 pace with minimal rest. She is certainly fitter than my PR’s.