Newbury Park 14x400 workout

Rest was 1:00, and Colin and Lex were the only ones doing 14, the rest did 12.

That is slower than mile pace but considerably faster than 3k pace for them. 7:45 3k pace. I would not be surprised to see them running 7:55-58 shortly.

14 at 62 with 1 minute rest is 4 minute 8:30 shape.

were leo and aaron not running that day? Wonder why they did two fewer.

Nice workout. Can't wait to see what these boys can run this season. Cross country courses can lie but the track cannot.

Jonathan Commentor wrote:

were leo and aaron not running that day? Wonder why they did two fewer.

are these guys considered more 8/15 instead of 15/3?

I don't pay enough attention to know who is who there

seems like a bit much of a workout, but used sparingly, no problem. especially for base building season

Jonathan Commentor wrote:

were leo and aaron not running that day? Wonder why they did two fewer.

leo is hurt rn

Their coach said that he also had an early morning session to accommodate those who were studying for finals. Leo went to the morning practice.

Sean actually was saying that they almost never do this workout but was explaining that it worked in to their schedule before their race next week because they needed something a bit lighter/easier

sumbadd wrote:

Jonathan Commentor wrote:

were leo and aaron not running that day? Wonder why they did two fewer.

leo is hurt rn

That’s a shame for him. Injured in high school means career is done as you fall into a perpetual injury cycle in college.

sbeefyk2 wrote:

sumbadd wrote:

leo is hurt rn

That’s a shame for him. Injured in high school means career is done as you fall into a perpetual injury cycle in college.

Their coach said Leo is healthy and running. He said on livestream last night after the long cross country season he gave a few guys a little extra down time. They have done this in the past with athletes and it seems to be very smart. They same happen with Lex last spring and it seemed to all work out. He seems to have a completely individualized program. Especially hard to do when you're coaching High School.

Indy-Coach-Will wrote:

sbeefyk2 wrote:

That’s a shame for him. Injured in high school means career is done as you fall into a perpetual injury cycle in college.

Their coach said Leo is healthy and running. He said on livestream last night after the long cross country season he gave a few guys a little extra down time. They have done this in the past with athletes and it seems to be very smart. They same happen with Lex last spring and it seemed to all work out. He seems to have a completely individualized program. Especially hard to do when you're coaching High School.

I'm not sure I would put much stock in what the coach says. He has a propensity for being less than honest. At 7:27 Leo says he's not running because he's hurt. This was on December 30.

ASU for the W wrote:

Indy-Coach-Will wrote:

Their coach said Leo is healthy and running. He said on livestream last night after the long cross country season he gave a few guys a little extra down time. They have done this in the past with athletes and it seems to be very smart. They same happen with Lex last spring and it seemed to all work out. He seems to have a completely individualized program. Especially hard to do when you're coaching High School.

I'm not sure I would put much stock in what the coach says. He has a propensity for being less than honest. At 7:27 Leo says he's not running because he's hurt. This was on December 30.

https://www.youtube.com/watch?v=eq6SSwzFtGc&t=254s

Yes, their coach said Leo had a little bit of tendinitis in his knee and they gave him a longer break along with a few others after cross. They had a livestream from practice on Monday and Leo was running with the team as the coach took video. I would take that as he is healthy.

high school xc coach wrote:

seems like a bit much of a workout, but used sparingly, no problem. especially for base building season

I think it's a bit too much for the middle of January. California state meet is in June, you're looking at 5 months of high-quality running. That being said, if these boys do in fact light it up this summer it shows that the training/racing program Sean has created is definitely done in phases and or cycles that incorporate endurance, speed, and recovery. The trick is to keep them injury-free and improving through each phase.

This will be fun to watch in a few months. Pretty cool stuff.

Indy-Coach-Will wrote:

ASU for the W wrote:

I'm not sure I would put much stock in what the coach says. He has a propensity for being less than honest. At 7:27 Leo says he's not running because he's hurt. This was on December 30.

https://www.youtube.com/watch?v=eq6SSwzFtGc&t=254s

Yes, their coach said Leo had a little bit of tendinitis in his knee and they gave him a longer break along with a few others after cross. They had a livestream from practice on Monday and Leo was running with the team as the coach took video. I would take that as he is healthy.

So, he was hurt, but now healthy, but not up to the level of Lex and Colin because he missed time due to injury.

Curious why you think it's difficult to provide individualized training for high school when the team is as small as it is. Don't most high school programs provide individualized coaching for injured athletes to gradually get back to the training of the rest of the team? Was it really hard to tell Lex and Colin to run two more reps than the rest of the team? Is that what you're referring to as individualized training?

Stop reading so much into it man. Leo did the same workout earlier at 2:30. They had two groups that day because they had finals this week.

Thanks for providing more info. Glad he's healthy and running at full strength.

@Indy-Coach-Will - sounds like it's not so individualized as they all did the same workout. Still impressive running.

So a major component of their success is hard work? Whodathunk?!

Tough workout. Hope it's balanced with variety.