TAS 3:55

Brown needs to compete much more often if he wants to get back on track. Obviously he did that routine in high school and college, with some decent results. I wonder if he avoids racing more often because of fear of failure. All these threshold runs don't mean anything if you don't toe the line for months on end.

Getting into races would counterbalance Super Mario 13-milers and act as a sharpening tool and as a reality check. He'll be 26 this year; it's time to throw your chips on the table, reveal your cards, toss the dice, cuz the clock is getting ready to time out. Putting it out there and failing is better than getting lost in lactate threshold runs.

Sit back and watch the show. TAS has the making of a true criminal. As his biological clock is ticking he'll have to search other avenues for attention. I wouldn't be too suprised if he and his injured partner go and rob a bank, for youtube and tik tok purposes of course.

That's what happens when you have no anaerobic endurance.

He must have flown or driven to the other side of the country for this meet. Maybe the travel screwed him up. Jet lag maybe, yeah must have been jet lag.

Exactly. If you look at Drew Bosley’s training when he does double thresh, he’s doing it at 4:48 mile pace AT ALTITUDE. That’s half marathon pace. And he does 10-12 miles worth.

TAS doing six miles of work at 5:20 pace isnt going to cut it. He’s a sub 4 miler.

He could do six miles of work at 5 minute pace. He could do 3 miles of work at 2:55 per km.He could do 1-2 miles of work at faster than sub 4 pace.

These are paces that will help your body run a sub 4 mile.

Im not saying ditch the blood work…but ditch the blood work. This doesn’t mean simply “shut up and run” as my Coach would say—he also didn’t know much about training and had never been a runner himself (Olympic javelin thrower).

But just bc he had stupid training doesn’t mean chasing mmols is the smart training that has all the answers

He sucked under his dad too. Spencer just isn't an aerobic monster, so he needs to stop training like one.

A lot of negativity on here but I do agree with some of the training concerns. He should be able to run 15s off of his 1500 pb. I'll wait to hear from him during the video. Maybe he was still jetlagged. It's not like he went out too fast. The last lap was rough off of a pace > 3:45.

I like the last workout he did. I think it's harder to run those shorter reps off of tempo work. It's sort of like a Michigan. He's still early season and hasn't done classic mile workout stuff. We haven't seen mile reps @ 400-800 range.

Ari got into the lactate testing through triathlon. Elite level triathletes, training 20+ hours/week with great endurance, are doing that kind of testing to monitor their sessions. Spencer is a miler running 60mpw. He has run some solid 8k-10k races so why never touch those paces in training? He's not doing the volume to lower his LT readings but that doesn't mean he can't handle faster paces in those workouts. It's important to keep him healthy. 5:30 pace does that but I think he should be back down at 5:00/mile for those types of sessions. I hope he keeps racing and doesn't pay attention to the completely negative comments on here/people who seemingly just come here to gloat if he doesn't do well. The 800 was encouraging. Maybe he can run well later this summer once the faster workouts start up.

Check out the Stravas for Cornell’s Rhys Hammond and Damien Hackett. Especially considering that they’re dealing with the fact of a collegiate racing schedule, their training is pretty balanced.

strava.com

Strava Runner Profile | Rhys Hammond

Rhys Hammond is a runner from Stonington, Connecticut. Join Strava to track your activities, analyze your performance, and follow friends. Strava members can plan routes, participate in motivating challenges, and join clubs....

Link:www.strava.com/athletes/rhyshammond

these are sub 4 milers/low 3:40s 1500m

theyre also low mileage

What do they do?

-20 minutes at marathon pace + 200s (done the day before a workout or after a race)

-tempo pace of 5 min miles. Long tempo would be 5-6 x mile at 5 minute with 1-2 min rest. Less of these as season goes on

-layered tune of 3 x 1k in 2:50s, / 2 x 400 at mile pace, 4 x 200 at faster than mile pace

-long hard mile pace workout 2 x (600, 400, 300, 200) at faster than mile pace, long rest between sets

No, neither of them have run sub 3:40, but this is an example of layered training that prepares one to run sub 4 mile/low 3:50s

In comparison, when you see what TAS has been doing, it makes sense that he ran 1:52 for the 800m and 3:55 for the 1500 (thats not a personal judgement)

while I agree that his dad’s training was a little too one note, it did make him strong, and he did run low 3:40s last year. Tweak that training some and he could run faster.

From what I see, what he’s doing now isn’t preparing his body in the way he wants to be prepared.

*sub 4/ low 3:40s

i should review before I submit

other than the obvious emphasis on threshold, what are some of the particular details about Norwegian threshold training? I'm not familiar with this...

He ran MUCH faster when his Dad coached him than he is running NOW.

The basics of the plan is that you do 2 days a week of double threshold workouts, meaning you do a threshold workout in the morning and a threshold workout in the afternoon. You do that 2 days a week and 1 speed session or hill session a week, and run really high mileage. For example, Jakob Ingebrigtsen will do this plan while running 100 miles/week, which is really high for a 1500 specialist. It hasn't been working for Spencer because he doesn't run enough mileage and does all of his threshold workouts too slow.

He did not suck under his dad. He ran 7:58 for 3k, which is 13 seconds faster than he ever did before, and ran a tactical 3:42 in the 1500. He also would've ran 3:40 at Bryan Clay if he didn't get tripped, which would've been his 2nd fastest 1500 ever. If he had given his dad's training another year, but this time adding lifting and a little speed work in the fall and winter, he could've gotten in shape to run a PR in the 1500.

CORRECT.

Rupp regularly doesn’t know what he’s talking about.

Sit back and watch the show. TAS has the making of a true criminal. As his biological clock is ticking he'll have to search other avenues for success. I wouldn't be too surprised if he and his injured partner go and take epo.

FIFY

Entitled zoomer man-son quits boomer dad's hard training, so he can train under his injured triathlete college friend who has no idea what he's doing. Great times and big success will surely follow...

Flash forward, dad's hard boomer training results are untouched. Yeah he just wasted a year, 100% agree.

His training under his dad wasn’t perfect, but it was the best post collegiate plan he had. I think he could have followed his dads again this year but integrated speed earlier, and he would have been under 3:40 again. They did speak about this a bit last year, but then he switched to threshold thing all of a sudden …

I guess tried and true miler training just doesn’t get the same amount of clicks as “Norwegian lactate training” ;)

Here is the truth about TAS

1) he doesn't have flat out pure speed and any that he had in his younger days is long gone. Watch him sprint and he just isn't fast.

2) he has recreational runner level endurance. His workouts are a joke.

3) he isn't very mentally tough.

4) this combination of things he lacks means he needs to have his very limited skill set line up perfectly just to have a chance at being a low level "sub elite" mid distance runner that is somewhere near 3:40 at his very best.

His sub 4 mile was more than 4 years ago I think.