Whoever thought this video was a good idea and remotely good needs to get out of Track for life.
I couldn’t finish watching it was so bad
(1) I believe it's Gordon Mack, coming into his own after a breakaway from Flotrack. Over the last few years, he's put out UNDERRATED material, and personally, I've learned a lot from the content.
(2) I've never stayed at an elevation above 7,000 feet unless I've been in a seat marked with a letter and number; so excuse my ignorance. The Jack Daniels VDOT conversion suggests 16-20 seconds/mile difference when converting intervals at 7000 ft to sea level equivalents. 2:50 is 4:32--->4:12-16. Would this same workout be 2:37.5-2:40 at sea level?!
(3) Any time I've been prescribed (or prescribed 10x1000), the rest is always a minute, and the pace is maybe a second per lap under anticipated 10k pace IN THAT SAME WEATHER CONDITION/TRAINING STAGE. It sounded windy there, and their rest was 2:00. I've also seen some articles that suggest 2x rest during intervals at elevation for the same effect as sea level intervals, even after adjusting times. Can anyone attest to this?
(4) I like what someone said about all three of these guys being in different places with goals/careers, etc. Remember Kincaid (also under Smith's tutelage) getting his workout tailored because he couldn't hang with Nur and Young last winter? He ended up running 26:57 a couple of months later.
(5) Galen Rupp could retire right now as one of the top 5 distance runners in American history; but 10 years from now, he'd likely be outside of the top ten. Let Rupp cook and continue to be the Bruce Denton to the gang of Cassidies. Sure, he only hung on to pieces of the intervals; but I guarantee his wisdom and experience he feeds them between workouts is probably gold. He'll probably still pull out a 2:08 somewhere and pass your favorite GenZ D'baby in the final stages.