The time to start speed development was in the beginning of your general preparation ("base") phase, Spence, not right before you get into your specific phases. Also 8 x 100 is WAY too much volume if you're trying to develop speed. It's annoying because he obviously has the talent to get where he wants to go, but just makes these silly mistakes with his training.
Why is 8x100m too much volume for a speed workout?
It depends what you're trying to accomplish, which by the way Spencer was running those reps wasn't very clear. If you want to work on acceleration and top end speed, then running all-out for 30-60 meters is optimal. A hard 8x100m workout would be done closer to average 400 pace to with shorter rest to work anaerobic endurance. One is a speed workout, the other is speed endurance.
Spencer tried to do both at the same time, which increases risk of injury and might take away fitness benefits. Spencer ran well and got away with it this time, but doing workouts like that often over a long period of time could lead to an injury.
TAS has lost his way and has fallen into trap of hawking whatever product is sent to him for free and can make an easy commission. For a "sub elite" pro he has no racing schedule and only a flimsy plan on what is next. He barely broke 5 mi pace for his local turkey trot and yet somehow he believes he will hit sub 14. After leaving his dad any sort of structure and race plan has gone out the window. Sad to see the talent wasted.
You guys seem spot on in your assessment. I don't want to dump too hard on the guy because I'm guessing there could be some mental health struggles going on too. However, this is what happens when you make running your identity and then you constantly have to feed off the need for getting clicks and validation with a YT channel - always with a new training fad every 3 weeks, a new promotional item, no real focus or cohesive program, no actual direction, etc. He won't do this clearly, but he should just get a job and keep training 60-90 min a day in a conservative but appropriate manner (including doing actual speed development, lifting, aerobic development etc.) and see what he can do in a year or two. It's not being a 'hater' to say a guy with a 14:00 to 14:20 5k goal is not a professional runner and should get a job...
Spencer did a 4 mile tempo in his latest video. 5:05, 5:01, 5:04, 5:08. He will have to run 4:30 pace to break 14 in the 5k.
If he does a road 5k I say he runs 14:30-45. 4:40-45 per mile.
Alan
that 4 mile tempo is a lot more impressive than the repeats at 5:20 mile pace, but yeah he is still having some trouble with sub 14 5k race pace interval work
If he does a road 5k I say he runs 14:30-45. 4:40-45 per mile.
Alan
that 4 mile tempo is a lot more impressive than the repeats at 5:20 mile pace, but yeah he is still having some trouble with sub 14 5k race pace interval work
I follow a prominent D3 team pretty closely, and these workout times are those of the mid pack guys who run around 15 min for 5K. Maybe talent alone gets him to 14:40-50, but nothing about these workouts suggests faster than that.
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Dude should have never left his dads coaching that was a huge mistake. He was on his way to some great performances If he just hung around with him another year. He ran sub 8 in Boston his dad guided him to that and even if it’s Boston that’s still a solid time he could been legitimately shooting for sub 7:50 this year then maybe just tweak the outdoor with more threshold + speed work and race a couple open 800s then go for a big 1500 at Stanford or Bryan clay. I stopped watching him after he went to the click bait stuff.
You guys seem spot on in your assessment. I don't want to dump too hard on the guy because I'm guessing there could be some mental health struggles going on too. However, this is what happens when you make running your identity and then you constantly have to feed off the need for getting clicks and validation with a YT channel - always with a new training fad every 3 weeks, a new promotional item, no real focus or cohesive program, no actual direction, etc. He won't do this clearly, but he should just get a job and keep training 60-90 min a day in a conservative but appropriate manner (including doing actual speed development, lifting, aerobic development etc.) and see what he can do in a year or two. It's not being a 'hater' to say a guy with a 14:00 to 14:20 5k goal is not a professional runner and should get a job...
I think what's also a little disappointing is that he isn't being honest about his struggles. His audience would respect him being upfront with any sort of identity crisis going on and feeling immense pressure to perform up to the standard he's set himself. That's maybe the most relatable experience as an aging runner is seeing that ghost of yourself striding away while you push just as hard as you used to but still fall behind. I don't want to say he owes it to his audience to be totally transparent with his personal struggles but I do think he's cultivated an understanding audience who have likely been there before and would appreciate a totally frank discussion of how mentally taxing running can be when it isn't going well. I know he talked about some of this when he recapped his experience with the Beasts but a deeper discussion on how the weird ways running wrecks self worth could be a good video to address some of this.
Re the predictions, worth remembering he did that TT around the lake - 2.79M at 4:44/M = 14:42 pace (and claimed he had to come to a dead stop to navigate a fence, within that)
That being said, maybe his current regime has been de-training him. Who knows. We'll find out in 2 weeks, or more likely he'll get swept up in going out with the big boys, rig terribly and blow up way too early.
nvm just looked up the lake loop on Google maps and there is no gate there. idk what he was on about.
There was a temporary gate there for construction. I saw it in person at the time of the time trial.
People love to rip on Spencer but I’ve met him in person and he’s a good dude. I wish him well. I agree with the above poster with wishing he’d be more honest about his struggles. Take a page out of Allie’s playbook.
I actually like the newest video. Good tempo. The 100s weren’t all out—25 build up, 50 fast, 25 float (you see him slowing down at the end of each one). I was impressed, as it’s clear he hasn't totally lost his speed. Out of all the approaches he’s taken, I think that four mile tempos and short really fast stuff might actually be what he needs. Maybe he’s accidentally falling into it, but it suits his profile and was enjoyable to watch.
Back in my day....you just shut up and ran.....then logged into LR to yap about your training!! :) Based on his workouts I'd give him a 14:30 at best (4:40 pace). Still much better than I ever ran, but I was a wannabe marathoner not a wannabe 5ker.
no confidence- pick a training program (any training program at this point) and stick with it. there will be a period of transition and maybe poor results/ workouts before you get in the groove and can actually assess what is working and what needs to be changed
as for reading LRC, that is an utter joke. he has nothing to do all day and (as mentioned above) is clearly insecure/ unsure about what he should be doing with a classic case of Peter Pan syndrome. of course he's reading about himself on here. duh.
Back in my day....you just shut up and ran.....then logged into LR to yap about your training!! :) Based on his workouts I'd give him a 14:30 at best (4:40 pace). Still much better than I ever ran, but I was a wannabe marathoner not a wannabe 5ker.
Alan
Back in my day.......well that was it. There was no internet, garmin, strava, etc.
For me it’s the exact opposite feeling. Him being “honest” about his struggles on camera sounds mostly like complaining. Excuses about training alone, bad workouts. He also delays many meets that he announces, why announce them at all if he doesn’t feel confident. I also notice over the years he doesn’t run smart, for example on 200s he runs against the wind, can’t figure out to reorient himself on the track on a windy day. He had mile time trial during peak wildfires on the west coast with toxic AQI.
