So sick: Syracuse's Justyn Knight ran 3:39 and 13:34 on 35 mpw

He's running anywhere between 6:45-7:15 pace on normal days, 7:30s on recovery days and running fast on the hard days

He's running anywhere between 6:45-7:15 pace on normal days, 7:30s on recovery days and running fast on the hard days

He's running anywhere between 6:45-7:15 pace on normal days, 7:30s on recovery days and running fast on the hard days

Loseralert.. wrote:

beanertown wrote:

As much as I hate the skepticism and hate on this board, I have a REALLY hard time believing/grasping the fact that he ran 13:34 on 35 mpw.

I don't see any reason for Fox to lie about it, and maybe Knight is the next STAR, but there has to be some exaggeration in there.

Discus.

Discuss.

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dasfadsf wrote:

I want to know how you run 50-60mpw with doubles. Do you actually have days were you run 3 in the morning and 4 at night? How else do you keep the average that low ?

It's actually quite simple (I have done that before quite often).

A normal double would be 4 miles in the morning and speed work in the afternoon: 2 miles warm up, for example 10x400, 1 mile cool down. That's only 9.5 miles for the day.

The slight difference is that I have run 4:14 and 15:55. Just a little bit slower that Justyn...

Shouldn't the question be how much plyometrics and gym work he does? The new generation coming up knows that hours in there has value too.

rojo wrote:

Loseralert.. wrote:

Discuss.

I think the first poster is off based. I've met Knight a few times. He's pretty skinny. I dont' think he'd be very good at the discus.

Then again, Syracuse put up zero marks in the discus last year in track so it might benefitial for hiim to learn it in case they have a scored dual meet.

Everyone failed to understand the post. It's Discus. (Period) anyone worth a pound of bacon knows that Knight hurls the discus after his workouts. Pretty sure it's the same thing once Canadian hopeful Steve Bohan used to do. Cam Levins is almost on record saying, "I am the discus."

TrackCoach wrote:

beanertown wrote:

As much as I hate the skepticism and hate on this board, I have a REALLY hard time believing/grasping the fact that he ran 13:34 on 35 mpw.

I don't see any reason for Fox to lie about it, and maybe Knight is the next STAR, but there has to be some exaggeration in there.

Discus.

"I don't see any reason for Fox to lie about it"

Newsflash: EVERYBODY Lies.

What I also found quite impressive is that he completely shut it down after NCAA. He could have gone after Palamar's Canadian junior record at 1500m or gone after the 3000m Canadian Junior record. He could have gone to FISU. Not sure about this one, but I think that he could have gone to Pan Am. Instead, he took the longer view and simply rested. Nothing to prove at this point. In the grander scheme of things, a 3:38 as a junior, which ends up being your lifetime best is not worth it.

It will be interesting so see how he does in 2016. Sub 13:20? Go to the Olympics?

Canudigit wrote:

Everyone failed to understand the post. It's Discus. (Period) anyone worth a pound of bacon knows that Knight hurls the discus after his workouts. Pretty sure it's the same thing once Canadian hopeful Steve Bohan used to do. Cam Levins is almost on record saying, "I am the discus."

I like that...'almost on record'.

Nice!

Niyonbongo wrote:

dasfadsf wrote:

I want to know how you run 50-60mpw with doubles. Do you actually have days were you run 3 in the morning and 4 at night? How else do you keep the average that low ?

It's actually quite simple (I have done that before quite often).

A normal double would be 4 miles in the morning and speed work in the afternoon: 2 miles warm up, for example 10x400, 1 mile cool down. That's only 9.5 miles for the day.

The slight difference is that I have run 4:14 and 15:55. Just a little bit slower that Justyn...

9.5*7 = 66.5. You need to cut 1 mile out of the day to get down to 60 and a bit over 2 to get down to 50. And heaven forbid you do a cross country workout like 5x1 mile or 8-10x800 or go for a 10 mile long run. You need to come up with a bunch of 6 mile days to make the math workout.

Canudigit wrote:

rojo wrote:

I think the first poster is off based. I've met Knight a few times. He's pretty skinny. I dont' think he'd be very good at the discus.

Then again, Syracuse put up zero marks in the discus last year in track so it might benefitial for hiim to learn it in case they have a scored dual meet.

Everyone failed to understand the post. It's Discus. (Period) anyone worth a pound of bacon knows that Knight hurls the discus after his workouts. Pretty sure it's the same thing once Canadian hopeful Steve Bohan used to do. Cam Levins is almost on record saying, "I am the discus."

Hilarious

Gdydrgfdgffg wrote:

What I also found quite impressive is that he completely shut it down after NCAA. He could have gone after Palamar's Canadian junior record at 1500m or gone after the 3000m Canadian Junior record. He could have gone to FISU. Not sure about this one, but I think that he could have gone to Pan Am. Instead, he took the longer view and simply rested. Nothing to prove at this point. In the grander scheme of things, a 3:38 as a junior, which ends up being your lifetime best is not worth it.

It will be interesting so see how he does in 2016. Sub 13:20? Go to the Olympics?

League of Ivee wrote:

rojo wrote:

benefitial .

Holy Crap

Please note that, although rojo coached at Cornell for several years, he received his education (I use the term advisedly) at Princeton University.

1954 guy wrote:

Bannister ran sub-4 on cinders twice running 35 miles per week or fewer. Heck, even Landy only ran 55 or so.

One of those Bannister books i read said he ran a 4:20 mile in his teens running only twice a week. But he couldn't handle the Oly heats, not enough mileage. NCAA can be a burnout machine, hope Knight has a prudent coach.

it is kind of amusing how many (most) LRC posters are obsessed with the concept of "miles per week", in particular when discussing mile times.

People respond very differently to training volume. My experience is that, for distances up to the 5K, averaging 40-50 miles per week can be plenty, especially for "speed-oriented" runners. The extra time saved is better spent in the gym or doing cross training. Running less miles also allows to crank up significantly the intensity of the workouts. Running lots of slow miles just trains your body to run slow, which may be fine if your distance is the marathon, but probably is not the best approach to setting a mile PR.

The idea that all NCAA runners should regularly clock 100 MPW is just a recipe for burnout.

Seems unrealisitic.

Middle distance guy wrote:

it is kind of amusing how many (most) LRC posters are obsessed with the concept of "miles per week", in particular when discussing mile times.

People respond very differently to training volume. My experience is that, for distances up to the 5K, averaging 40-50 miles per week can be plenty, especially for "speed-oriented" runners. The extra time saved is better spent in the gym or doing cross training. Running less miles also allows to crank up significantly the intensity of the workouts. Running lots of slow miles just trains your body to run slow, which may be fine if your distance is the marathon, but probably is not the best approach to setting a mile PR.

The idea that all NCAA runners should regularly clock 100 MPW is just a recipe for burnout.

Kevin Sullivan: "We're doing a lot of strength work right now. I'm been between 90 and 100 miles per week the last two months probably. That's pretty standard for me at this time of the year."

Sullivan, a Canadian, ran 3:31 and 3:50.

Saying Knight ran 3:39 & 13:35 off 35 mpw & therefore should have big things ahead of him = Saying an NBA rookie avg'ing 15ppg will be better than Kobe, because Kobe avg'd