nick willis workout from flocast blog

I'm really not that impressed with the workout with the exception of the 400 unless he took no extra rest between sets then its pretty solid. Otherwise I could bdo most of this with 4 minutees or so between sets.

The idea is not to impress you with the workout, it is to prepare for an upcoming race.

oh yeah, and where exactly is the 150 mark? Do you need a wheel to find its exact location or is there a marker on some tracks, or is it an estimation? Me and my training partners have been following runs with 150 strideouts and I was wondering where they actually started. I just estimated that they would be somewhat parallel with the goal post , and found a little green mark about 5 yards back and just used that. someone give me the 411 on 150's because all the elites use them occasionally and I want more accuracy.

Are you running the World Championships? Or will you be watching from your couch - after being non-nonplussed by this workout, of course.

I only said that because the origianl poster described it as "one hell of a workout" when in fact it was just a sharpening workout that many people could do besides the 400. For some reason Willis fans are the worst, always trying to use his credentials, pbs, time trial pbs to topple Webb and get him on the podium. And to me it seemed the op was saying "Hey wait a minute this workout is tough and signifies some real good things at Worlds, watch out world". But in fact he didn't look that impressive in his recent 800 progression time trial ( and I'm not comparing him to me, but the world class elites he is racing) so don't get too high off this workout.

Um, no one has mentioned Webb in this thread until you just did. Not only is it not "one hell of a workout", but has now become part of a conspiracy to topple Webb. Am I reading that correctly?

I stand by my opinion that it is not "one hell of a workout". Quite frankly, it probably wasn't Willis goal to go for broke, just to sharpen. Nonetheless, its not a workout that falls into the "oh know he didn't!" category, not by a long shot. As far as the conspiracy to defeat Webb, I never said Willis, his coaching staff, ot training group were part of the Willis fan hesteria. It is the fans who as soon as Willis ran 3;32 at 21 years old jumped on his ship and attacked Webb for leaving and they have been bitter ever since. And they are the ones constantly on here plotting ways to argue Willis superior to Webb. Although, the original poster probably meant well, his statement has all the substance necessary to encite a "Willis perfect taper will smash an over raced Webb" extravaganza.

Ah, I see now, it is just a letsrun messageboard conspiracy. That makes a lot more sense. Thanks for clearing that up.

Here's discussion of a possible 1000m Nick time trial:

http://www.letsrun.com/forum/flat_read.php?thread=2064575

No "willis fans" have mentioned Webb in this thread. Complex?

The workout is almost like what spriters do for recovery. Consider Mo Greene doing 9X200 with 90 sec rest, Ato doing 8X200 in 26 with half lap walk/jog, Wariner doing 10X200 in 26 with 1:40 rest. For sprinters, though, this would be only 70% speed and they would be going all-out fast the next day.

Now compare with 30X200 in 27-28 with 45 sec rest like Coe used to do.

Many psople who will never see 3:3X can do that workout.

150 mark is:

300h mark in middle of last curve or 5 m behind 400m hurdle mark in middle of last curve or 5 meters beyond 1st 400h mark in 1st curve

300h and 400h marks are different?