Shea Foster of SELU goes from 15:00 5k to 28:40 10k in 9 months?!

Didn't Lance Armstrong come back from Cancer.

I agree with you. I think pretty much any 15:27 HS guy who blows out their knee, takes off 4 years from running and becomes a 185 pound bodybuilder, SHOULD be able to train for a year and run 28:40.

It is my understanding that the new, up and coming young coach has a lucrative, short term contract that requires him to place in the Top 10 at Nationals in order to to get an extension. Therefore, the "Beefcake Project" had to be implemented immediately. He probably has a recruiter at every Planet Fitness in South Louisiana targeting the beefiest guys hitting 5mph on the treadmills. It's quite possible that this under-developed demographic will change the face of distance running forever. Unfortunately, if he doesn't make Top 10 this year, he likely won't return and "Beefcake Project" won't be able to expand as intended. Fingers crossed!!

Is this true or a joke?

going slower wrote:

Jesus h Christ wrote:

From wesfly’s Instagram it says he lost 40 pounds. Probably was a miler and decided to move up in distance.

Excellent username.

40 lbs? He was short, so how could compete 40 lbs heavier?

Shea Foster Instagram says he ran 4:15 mile in Mar for track meet, probably just before his college track season cancelled.

The announcer said the guy had a breakthrough race of 14 flat for 5k not so long ago. For a guy running 4:15 in Mar with the season cancelled, 14 flat breakthrough is not as hard to believe. Sounds like he was ready to go 4:08 or faster later that spring in track. Maybe he is a good group to train with, and that helps explain his progression.

From 14 flat his time is not such a surprise, but I was still surprised, especially by the last lap.

So he ran a 4:16 to finish 3rd after a prelim heat and a DMR about 2 weeks after a 8:40/15:00 3k/5k double. So yeah we are talking about a somewhat fast guy. Losing 20lbs would be game changing as far as race times. Throw in some harder training, and it is sort of believeable.

That being said I don't think 28:40 makes you a contender. Too many guys who can run low 28s out there these days. He needs to keep on improving and it seems likely the easy levers (lose some weight, up the mileage) have probably been pulled. Hopefully he lands in a good program and can take a shot to see if he can make it too the next level.

He will never beat the Africans so it's all wasted effort on his part. Should have took up football

This is true

To clear some more air...

I have known Shea is whole life...No one is more determined and driven than this guy. His times are not a mistake or a fluke. He is finally being recognized for the years of hard work and the overcoming of obstacles. So for those of yall denying the fact that its not possible, I can reassure you, Shea is just a guy with an amazing heart and a driven personality. Let me take you though a quick timeline.

High school:

He has always been a stud athlete. Growing up he played baseball, basketball and ran track/cross country. His main focus as he got older was basketball due to the high level of hype put on the sport. His high school cross country coach (Coach Zarate) really made a huge impact on his thoughts when it came to running. He began to take more interest in the sport and had a couple top runners at the time (Craig Nowak and Zach Quinlan) that helped him realize he could compete at these levels.

College:

Started off with a scholarship from Lamar cross country and track team but, broke his kneecap before season even started. This really broke him down (as it would any athlete). This recovery was difficult and running just wasnt the same for him anymore. The screws constantly hurt and he gave up. Transferred to a couple colleges and realized running and competing is what really made him feel a purpose.

At this time he gained a lot of weight ( muscle weight) because he stopped running and spent the majority of his time in the gym. He decided he wanted to compete again. His drive is insane. He worked his butt off training on his own, eating right and working to improve for about a year until he decided to attending Southeastern. He emailed Coach Rocky Capello for a shot to walk on to the team. WALK ON! He didnt ask for anything but a chance to get better and prove himself. Coach Rocky gave him a chance and Shea never looked back. He had something to prove to himself, his team mates, and the coach that believed in him.

Southeastern’s track/ cross country program has been nothing short of a miracle for Shea. He gained lifelong friends that have pushed him like no other. (To name a few: Grant O’ Callaghan and Adam Cortez) They believe in each other and that makes all the difference. They have all worked so hard along side of each other in the offseason to get better. Shea finally found the support, the workout program, coaches and the community he needed in order to be successful.

He received a medical red shirt and have two years left of eligibility. He entered the transfer portal before these two recent outstanding races (5k and 10k). These races were critical for him to secure a spot at a University that would allow him to complete not only race at a high level and push him to be the best he can be, but pursue his Masters as well. This season being cancelled may have been the biggest blessing in disguise.

trackdawgs wrote:

Yeah, it's almost certainly their "up and coming young coach."

Hey Rocky! How does it make you feel to be called "young"? Care to share anything about y'all's training?

I think Rocky is more entertained by being called "up and coming" lol

ditto that wrote:

poolboy wrote:

The announcer for the meet added he was in the transfer portal.

He’s a super senior, and Covid only gave him an extra year so if he has more eligibility it has to be due to past medical hardships.

Whatever the case, he must be at the top of draft boards this recruiting season... any contender who can add a 28:40 guy is gonna be a lucky suitor indeed.

He can go to BYU and be one of the youngest guys on the team.

Only if he converts.

Ackley wrote:

According to this site, he has two years of eligibility left and is looking at Oklahoma State, Ole Miss, Portland and Washington as a grad transfer in Fall 2021.

https://www.thestridereport.com/post/news-shea-foster-exploring-grad-transfer-options

Go to OK State and try and help them get on the podium.

newusername09 wrote:

He will never beat the Africans so it's all wasted effort on his part. Should have took up football

Fingers are crossed that English is not your native language.

He may not have been a high school standout but he had a better prom date than most of us:

https://twitter.com/shea_foster/status/597917624991748097

I detect wealth.

He had a prom date?!!!!

Alphas only

correctamundo wrote:

He had a prom date?!!!!

Exactly. And now a 28:40 10K. That is a hell of a double.

yung dennis wrote:

trackdawgs wrote:

Yeah, it's almost certainly their "up and coming young coach."

Hey Rocky! How does it make you feel to be called "young"? Care to share anything about y'all's training?

I haven't been "young" in 30 years, so I won't complain.

Our training is probably a bit unusual for a college program. It's low mileage compared to most, but I put a lot of emphasis on specific paces and pace/volume fluctuates as perceived fitness dictates. I don't follow any known programs out there. I just prescribe what makes sense to me.

Shea has been a joy to coach and I am excited for him and his future. Although his 28:40 is impressive, his workouts suggest that sub-28:20/13:35 isn't far away. He closed in 57 seconds, but given he hit 26 seconds on last 200m, I think he has sub 55 potential if needed.

It was unfortunate that Grant, Adam and Tony got sick in early November. Grant appeared to be in sub 14:00/5k shape and Adam and Tony appeared to be in sub-29:40/10k shape. Hopefully they fully recover soon so that Shea can share some of the attention.

Coach, you did a tremendous job with these guys under pandemic training, not having to race every week. A 57 close does say that this guy can go significantly faster, or even win a close nationals race on the kick.

This is real:

https://sc.milesplit.com/meets/404018-five-and-dime-athletics-meeting-2020/results/715664/raw