I'd kill to have this consistency with mile repeats. Do these know how hard it is to a goal pace down to the second at this close to race pace for mile repeats? Has anyone ever heard of a goal pace range? She's not a pro. not a collegiate athlete. She's a HS runner. exact splits at race pace come with far more high intensity exposure than a HS athlete would have
"Immaculate" is probably an auto-correct for imasculated, which is an incorrect spelling of emasculated. So, the poster DID know what the word meant, just didn't know how to spell it.
Heck, had she gone 4:52-4:55-4:57-5:10 on 2:30 rest, she would be ready for 15:50.
Forget the splits...
This is such an incredibly difficult workout. Holy crap.
Why? This is just pure burning the crap out of a high school athlete.
This post is stupid . To me that is vary little variation for a workout NOT on a Track and Solo.
This thread is just a thread to post something. Not cool. and completely uneducated.
shootpost wrote:
Forget the splits...
This is such an incredibly difficult workout. Holy crap.
Why? This is just pure burning the crap out of a high school athlete.
When I ran 14:30 I would have been happy if I did this workout. I would probably consider it a medium effort too, not even easy.
If she was pushed she would probably run faster yet
And probably a larger mileage base too
When I was close to my best shape--26:25 8 K and 9:40 ish 2 mile--I do not think I would have been able to duplicate this workout that she just did. It is a shame that she did not get a chance to race Touhy, Thordvaldson, and or Dudeck. She was have a reasonable good chance of beating them all.
The 8 k was on a cross country course which is slower than the roads but her workout is also off terrain. We are of course assuming she is running an accurate distance and that is not obvious
It's a hard workout, but she was in Vaporfly's so not too hard. Vaporflys would help each rep feel not as strenuous.
It's not just one super hard workout (4x1 Mile at VO2MAX/3k pace - do even elites do that?), but the overall training that is just very tough.
In the post-workout interview, she said she was fatigued/tired from a super hard hill workout 6 days earlier. That workout might have been even harder than the 4x1 Mile, if soreness and fatigue lingers for 6 days.
Then she also posted the 15 mile long run at 6:11 pace on her IG. I know 4:30 milers that would struggle with this long run unless they are racing it.
She is obviously incredibly tough and mentally strong, but that's why it's even more important to coach her smartly and hold her BACK, not encourage her to do more and more superhero training sessions. We want her to be successful in college and as elite, not burn out or get injured again in HS. She already had two injuries. She is such a talent, I just wish her coaches would see that in her too and realize they don't need her to train super hard to be good. Her talent and mental toughness is unique.
One good thing is that she wore the VF, which she probably gets sent regularly from Nike (she was at the summer camp, only the most elite HS kids get invited). Not because she runs faster, but because these shoes are far more protective than other flats in the same weight range. Sure, it's still not as good as a heavy trainer in terms of protection, but for a fast shoe it's the best someone can get.
Stay healthy and stay strong!
sbeefyk2 wrote:
Every runner is different. My body does not respond to this kind of training at all.
I know others who thrive off it.
It really depends on the type of runner. Distance runners with natural speed (sub 50 second 400m times) thrive with workouts where each rep gets faster. It trains the body to finish hard; which is how they are programmed.
Distance runners that do not have speed (say, 55+ 400 meter times) will not do well with workouts or races that require getting faster. They thrive off tempo runs, lactic threshold runs, and other max threshold workouts where you hit your lactic limit and hold it for a long period. Guys in between those 400 splits thrive off a combination of the two. Whatever the equivalent for women is applies the same.
This is actually why a lot of runners burn out in college. Almost all college coaches don't take the time to figure out what type of runner they are (i.e. ask their high school coach what kind of workouts they do). College coaches just throw every athlete into the workout plan and hope they get better. Some don't respond well, others do. It can be a toss up.
Without knowing what type of runner this girl is, it's hard to say if it smart or stupid. I suspect she's the kind that does not have a lot of natural speed. So she can hold a fast pace for a long time.
Here is a clear example to not use the same recovery period between reps. The pace of the reps should be perfectly calibrated up to individual capacity and same pace level at all reps.
I think the OP is just mad he isnt capable of replicating her workout lolol
That sounds like something a JV runner would say...
Hey, LRC, can we stop starting threads to bash workouts run by HS girls? It's a wonder why everyone says this place has a problem with women.
images.app.goo.gl/Ea3dnU27qcZAZsyi6hedge0423 wrote:
"Immaculate" is probably an auto-correct for imasculated, which is an incorrect spelling of emasculated. So, the poster DID know what the word meant, just didn't know how to spell it.
coach cathy wrote:
I think the OP is just mad he isnt capable of replicating her workout lolol
I could do it sub 4:30 and nail all of them, but that's not the point. I wouldn't do it because there is no point to doing it. It's a stupid workout and even stupider when you're just doing it for Milesplit. It's stupid coaching! Period!
Nonsense! wrote:
7empest wrote:
What is everyone smoking here? That workout does not indicate at all she is in 15:30 5k fitness. Did anyone watch the whole workout????? She was on 4:40 pace the first 400m on each and sub 4:50 at 800m on each, and faded the last 800m on everyone. So let me get this straight, she is going to run a 5k starting each mile at 4:40 pace.?!?! Oh....ok......sure! Nonsense is right, stupid workout! No one is looking out for this talented kid. Sad
Exactly. The workout serves no useful purpose other than to show off for Milesplit and say look what I can do. I still would like to know what she is training for and why she is busting mile intervals in May with no HS championships looming.
Too many weak willed people here. You progress season to season and year over year. Any runner that just tossed their season out the window because meets were canceled, just set themselves back a season but more likely a year, because cross is different than track. If I planned last December to be in my fastest shape come this June, why would you not continue training according to plan? You can substitute time trials or exceptional Goal workouts for races. And, you can do them on your schedule, not at some arbitrary dual meet. If you’re not training with the same intensity and volume that you would be if State meets were still being held, why do you think you’ll ever be more than a hobby jogger?
FightFor15 wrote:
Hey, LRC, can we stop starting threads to bash workouts run by HS girls? It's a wonder why everyone says this place has a problem with women.
The part that I find shocking is that 4x1600 @5k pace with 2:30 rest is considered a killer workout. I always thought those were pretty standard