It doesn't take a lot of research to conclude that Mary Cain by all accounts is capable of a sub-15 5K; Huddle, Flanagan and Simpson are perhaps the only Americans who could beat Cain in a 5K. Most of the NCAA all-American's are mid-16 5K types. To think as some have suggested that Cain would have only finished in the top-10 is crazy. I am sure Cain and AlSal are laughing at that thought. Cain does training runs at 6 mpm, talks while she is running, does plyos and weight training afterwards and comes back again and runs just as hard the next day. This is middle distance build up training for AlSal, and anything less than that you can't be an NOP athlete. Most of the top U.S. elites can't handle AlSal's training and it's not watered down much for Cain. I was told by a member of the group that when the schedules match up, Cain basically does the same training as everyone else, her volume is a little less, but she is pretty good on long runs.
I watched Cranny beat some of the best NCAA athletes early in the season and Cain is heads and shoulders above Cranny. Cain is a world class athlete, "an elite", the girls in the NCAA cross race have sat at home watching Cain run on television. African juniors are about equal to if not better than the NCAA and Cain dominated the Kenyan junior XC champ in a track 3K. Avery's performance was outstanding, but outside of perhaps the top-15, this year's NCAA Champ was equal to the top end of NXN or Footlocker. Except for the winner, NCAAs was not as competitive as past years and had Cranny run up to her potential, she should have finished top-5. If Efraimson had run, she probably would have been top-3. The way Avery ran hard from the beginning and never backed off, I don't think Cain could have beaten her, but I can't see Cain not finishing second.