Nico Young 10 Mile Sub-T in 4:53 @ Buffalo Park

Charles did this type of workout (and often slightly faster) multiple times throughout the season+ summer. Look at his yt channel for a video with one from a while ago ‘Stanford 10 mile tempo’ or something along those lines.

Obviously, it’s highly impressive at 7000 ft. But, keep in mind that Nico has been there for a while and initially adjusted remarkably well.

Hicks and the Stanford guys did a 9-10 mile tempo pretty regularly, seems to be a staple of a lot of the big distance programs.

strava.com

Gimme ya segment - Charles H.'s 10.0 mi run

Hand it over

Link:www.strava.com/activities/7780715720/o...

Agreed, looking at Hicks post its especially impressive given most of the pace came in the back half and it was in September. I believe the workout Nico referred to was in early November.

Always tough to know whether or not these guys are going too hard. 4:53 pace would be incredible for a sub-T effort but it was likely harder than sub-T. Nothing wrong with that. I’m sure it had its purpose in the program. Drew Bosley is on Strava as well. He was doing the ten mile sub-T workouts at 5:0x pace and was only ~10 seconds off Nico at NCAAs.

Daniels has M pace for a 13:11 runner at 4:49. Add a few seconds at altitude and that seems perfectly reasonable to me.

Based on what former NAU greats like Day, Baxter, Grijalva, and Nur did, that is definitely insane. I don't remember ever hearing about any of them averaging under 5:00 there. The Buffalo Park loop has a pretty good hill in it, and as mentioned, it's at 7000 feet. Nico might be headed for some pretty crazy times this spring if this is accurate.

Talk talk talk talk .. doers do and talkers …well they talk.

That's not a workout, that's a race. If if it did happen in early Nov it most likely affected Nico's race negatively. For Bosley, it was a workout, not a race at 5:0X pace. And you can see how that played out at NCAAs. I thought NAU's coaching was better than that and wouldn't have someone like Nico doing a hero workout/race right before NCAAs.

You’ve never been to Buffalo Park, have you? 7,000 feet plus dirt and hills adds more than 4 seconds to M pace based on a track PR in spikes.

Apparently, talkers also get 2nd in the NCAA at 20 years old

Does sub-T mean faster than T, or does it mean less effort than T (which would be a little slower than T)?

T could be a pace, or a HR, or a lactate measurement, which makes this confusing to me.

Nico has shown himself to not be affected by altitude as others, so his time is probably closer to sea level pace than Bosley.

the workout is something my college team did 30 years ago . We called it a power run. It was 10 miles at sub t did it every other week instead of a race all xc season

This workout type is nothing new, and not unlike what a lot of top runners and other endurance athletes have done forever. Run hard, long time.

Every top cyclist on earth. Finnish distance runners in the 60s. Everyone who ran distance even earlier. It's not complicated.

If true, it's a ridiculously hard workout considering the setting, and as others have stated, likely unnecessary and damaging if performed in early November.

It's certainly not "sub-T" - no chance he could keep that pace up for a full Marathon.

If Nico was to give full effort, how much faster could he have run? Not much, 5-7 sec per mile?

It's likely not true and exaggerated, just like the legend of Paul Bunyan.

Ryan Hall did his marathon tempos at altitude at around 4:50 pace when he was in 2:06 shape.

People who cry about high mileage = burnout / less upside are just losers who are not strong enough to do it

lol

Finally got a chance to listen to that podcast yesterday and he doesn't mention when it took place. Not sure where someone got November, but there's a chance I'm missing something here. He seemed pretty guarded about it and didn't want to go into too much detail.