Efraimson quadruple nothing to be surprised about

Solid workout, the 2:08 was probably the hardest effort.

You're preaching to the choir over here. That's what you get for reading Flotrack.

5:00 1600m

2:08 800m

10:16 3200m

What was the fourth time/distance in this quadruple(not going to flotrack)?

4x4, don't know the time.

Preach!

cbenson4 wrote:

http://www.flotrack.org/coverage/251515-Outdoor-Track-and-Field-2014-on-Flotrack/article/25969-Efraimson-runs-ridiculous-quadruple#.Uzniw-ewI-N

People are getting all excited over this as if it's some big surprise... but it's not. 5 flat 1600, and then 4 hrs rest, 2:08 800, and then a 10:16 3200, is not hard for her. She was probably chillin the whole meet.

She ran 9 flat for 3k and 4:32 for the indoor mile. Come on now. Stop acting like this quadruple at a meet with ZERO pressure for her is amazing. For her, it's just another day.

She was chilling the whole meet. And it was actually a 5:05 split in the DMR.

The impressive part was the 800-3200 double. I don't know what she ran in the 4x400. It was obviously a workout day for her, but to be able to run 2:08, then about 30 minutes later a 10:16, was a very solid workout.

Gimmie.... wrote:

5:00 1600m

2:08 800m

10:16 3200m

What was the fourth time/distance in this quadruple(not going to flotrack)?

I didn't stick around for the 4x400, but here's a breakdown of her day -

DMR: Her team was in a battle with Prairie when she got the baton, so she ran the first lap hard (64-65), then cruised in with three ~80's because the race was over. Her split was 5:05.7. It was wet and a little windy (turned into near monsoon conditions about 15 minutes later just before the open 3k), but a very controlled effort.

800m: From the stands I had her splits at 30.2-32.1-33.1-33.2, though I'm obviously missing a couple tenths somewhere in there (her official time was 2:08.83). She led wire to wire, though one girl hung not far off her for the first 500. Decent weather.

3200m: She was solo from the gun. Splits were 71.6-76.3-77.9-79.1-78.9-76.7-79.2-73.5. Good weather.

What I took from the meet: She ran a good workout, and she's at her best when racing rather than time trialing (looking at the middle laps of the 3200). Clearly the DMR was a very controlled effort, and I have no idea what she did in the 4x400. Probably during a heavy training week, and she added an extra 6-7 miles during her warmups/cooldowns between her races. When she wants to run faster, she will, but this wasn't a day to do so.

For what it's worth, I had similar PRs my senior year in high school (9:42 2 mile, 4:33 mile) and don't think this day would've been that difficult.

For a 4:32 miler, a 5:05 mile would be cake, and if there's 4 hours rest, then it might as well not count at all.

As a guy, I probably had a tiny bit more speed than her. 2:08 is not slow, but it's not fast. At this point, she's exerted a small-moderate amount of energy.

Finally, 10:16 for someone who can run 30-40 seconds faster is also not tough. It's 16 minute 5k pace, which is likely slower than her actual 5k pace, for only 2 miles. What's the big deal?

For almost any high school girl in the nation, it's an incredible day. But based strictly on the ability of the athlete, it's nothing crazy.

Maybe it wasn't especially difficult overall, although she clearly ran hard in the 800, but that's a weird workout if we're going to call it that.

Most Interesting Coach ITW wrote:

Maybe it wasn't especially difficult overall, although she clearly ran hard in the 800, but that's a weird workout if we're going to call it that.

Yeah, I was going to say, the 800 is pretty good, actually. What do we think she could run all out if it was her only event of the day--2:04-ish? Running that after the 1600--which might not have taken much out of her, but at least took a little--is pretty good. Then to run a 10:1X 3200 is pretty solid, I think. My guess is she ran the 3200 decently hard.

v6 wrote:

Most Interesting Coach ITW wrote:

Maybe it wasn't especially difficult overall, although she clearly ran hard in the 800, but that's a weird workout if we're going to call it that.

Yeah, I was going to say, the 800 is pretty good, actually. What do we think she could run all out if it was her only event of the day--2:04-ish? Running that after the 1600--which might not have taken much out of her, but at least took a little--is pretty good. Then to run a 10:1X 3200 is pretty solid, I think. My guess is she ran the 3200 decently hard.

I doubt the DMR leg took really anything out of her - it was 4+ hours earlier, and she jogged the last three laps in over 4 minutes. More appropriate to think of it as running a 400m at ~1200m pace, then jogging a few laps (80-81s laps isn't strenuous in the least for someone like her), then - after resting for 4+ hours - warming up for her main workout/races.

What she could run in the 800m? I'd guess 2:03-2:04. It was certainly a good effort, as was the 3200m (considering it was after the 800m). But it also probably wasn't all-out (she probably aimed to run as fast as she could within the constraints of treating the meet as a stepping stone in the early part of her season). This was a local meet where she could run well, score a ton of points for her team, and continue training towards and focusing on what she's going to do at Arcadia, at the Oregon Relays, at Jesuit Twilight, at Regionals, at State, and at World Juniors (and probably either PTF or Brooks PR, unless she goes to NBNO or Dream Mile). Those are her 7 races where she might drop the hammer and try to run near her bests. Maybe Centennial makes 8.

so what you are saying is that Sarah Baxter would have beaten her by 9 seconds last week?

Gimmie.... wrote:

5:00 1600m

2:08 800m

10:16 3200m

What was the fourth time/distance in this quadruple(not going to flotrack)?

say whattt??? wrote:

so what you are saying is that Sarah Baxter would have beaten her by 9 seconds last week?

Gimmie.... wrote:

5:00 1600m

2:08 800m

10:16 3200m

What was the fourth time/distance in this quadruple(not going to flotrack)?

...probably not...