Southerland is a grad transfer from Georgetown to Oregon and the results were magical tonight.
She snuck into the meet and left with NCAA title. At Georgetown she made the meet but never the final. Tonight once in the final she won it.
She said once at Oregon, she joined the sprint group and her mileage went from 50 to 10 or 15 a week.
https://www.youtube.com/watch?v=P7ZZ2Nt9pwA
800 recaps
There is a decent argument that the G-town mileage base coupled with UO sprinting and event prep made the difference. It is amazing they replaced Rogers as well as this.
Iffy wrote:
There is a decent argument that the G-town mileage base coupled with UO sprinting and event prep made the difference. It is amazing they replaced Rogers as well as this.
You 100 mile joggers see all evidence as proof of benefit of high mileage. Knowing how difficult it is to get faster as a sprinter as one ages, the evidence indicates the opposite. Southerland set a 400m PB this winter as a fifth year grad student. That tells me she had wasted years at Georgetown. Southerland could have been working on getting her 400m PB much lower in her late teens and early twenties. Running over fifty miles a week certainly doesn't help lower one's 400m PB.
While that's pretty low miles, she won the 800, not the 5k. She's neither the first not last person to find success in the 800 on low miles.
Iffy wrote:
There is a decent argument that the G-town mileage base coupled with UO sprinting and event prep made the difference. It is amazing they replaced Rogers as well as this.
Exactly. Don't expect to see her around for more than a couple years unless she learns to balance her training. Well maybe she could succeed at the sprints on mileage like that.
This does not include cross training, running drills and weights.
Well, after four years of building a solid base she was able to sharpen and race a good 800. This was done on 6 moths of sprint type training, how long can she maintain that?
Both high mileage fanboys and low mileage fanboys are very sped. She is performing at an elite level. She has years and years of built up strength, resistance and work capacity. If she dropped down for even a couple months to 15, and focused on speed then great for her. That's what she needed at the time. Show me an elite athlete running 10-15mpw since they've started and performing to their full abilities in mid distance and up. HIGH MILEAGE ISN'T GOD , LOW MILEAGE ISN'T GOD. It's what the athlete needs at their current level of fitness. She no longer needed endurance but speed, so she worked on what held her back.
Work on what you need to improve, while maintaining what you no longer need to work on. That is training for performance. Not, "hey lets just do 15mpw of sprints and I'll run 1:40" or "hey if i run 90mpw, ill run 1:40!" Both are equally retarded. Work on your limiting factors, and maintain your strengths(if you have maxed them out, if not, keep working on both.) This is common sense.
The most intelligent and best advice for nay runner out there!
Sabrina ran 2:03 in high school, I don't think she ran much faster than that at G'Town. The majority of your top high school female 800m runners don't progress much in the NCAA. They spend the first year in the NCAA trying to get back to their high school times and the next 2 years plateaued at about second faster than their H.S. PR. There senior year in the NCAA is when they will have a breakthrough, but at this point, they are only running the times they thought they would be running as a freshman. The problem is, you have a high school girl run a 2:08 800m, a 5:5x mile and 18X in XC. This athlete probably only ran 20mpw in high school, but their mile and XC times suggest they could score points in XC and in distance events. This NCAA freshman is a 400/800 type, is really not built for distance and/or is undertrained for it, but is immediately placed on the XC team running 50mpw and ends up spending the next couple years either injured on and off or burnt out. Things are getting better, but that's how the NCAA has been destroying 800m runners the last 2 decades. Btw, the best thing Ajee Wilson did was skip the NCAA, the NCAA has produced very few Olympic or WC medalist type athletes in the last 2 decades. Again, things have gotten better the last couple of years, distance powerhouses like Oregon, Stanford, etc., have embraced training for the 400/800.
Saruni's push-up form needs a lot of work; poor range of motion.
TrackCoach wrote:
Sabrina ran 2:03 in high school, I don't think she ran much faster than that at G'Town. The majority of your top high school female 800m runners don't progress much in the NCAA. They spend the first year in the NCAA trying to get back to their high school times and the next 2 years plateaued at about second faster than their H.S. PR. There senior year in the NCAA is when they will have a breakthrough, but at this point, they are only running the times they thought they would be running as a freshman. The problem is, you have a high school girl run a 2:08 800m, a 5:5x mile and 18X in XC. This athlete probably only ran 20mpw in high school, but their mile and XC times suggest they could score points in XC and in distance events. This NCAA freshman is a 400/800 type, is really not built for distance and/or is undertrained for it, but is immediately placed on the XC team running 50mpw and ends up spending the next couple years either injured on and off or burnt out. Things are getting better, but that's how the NCAA has been destroying 800m runners the last 2 decades. Btw, the best thing Ajee Wilson did was skip the NCAA, the NCAA has produced very few Olympic or WC medalist type athletes in the last 2 decades. Again, things have gotten better the last couple of years, distance powerhouses like Oregon, Stanford, etc., have embraced training for the 400/800.
TrackCoach: I agree with what you stated. I've seen a male 400/800 runner able to negotiate his own terms regarding NCAA XC, but only once said 400/800 runner broke 47 for 400m. Do you agree 47 should be the level where 400/800 runners in college are able to negotiate their own terms for XC? I think sub-48 is fair. What 400m PB do you believe is appropriate for the female 400/800 athlete to negotiate her own terms regarding NCAA XC?
Yea, look how running xc and more mileage has slowed down Danae Rivers 800 time since HS.
Danae Rivers has a solid XC history. 19:xx as a 5K XC high school runner is a solid XC history. TrackCoach addressed this. There are athletes in high school whom raced 400m. In college, coaches believe said athletes are potential 400/800 runners. Going from little to no high school XC to college XC is a big move, physically and psychologically.
Proves everyone is different. You can't fit the same shoe on every runner.
RejectRunner wrote:
Both high mileage fanboys and low mileage fanboys are very sped. She is performing at an elite level. She has years and years of built up strength, resistance and work capacity. If she dropped down for even a couple months to 15, and focused on speed then great for her. That's what she needed at the time. Show me an elite athlete running 10-15mpw since they've started and performing to their full abilities in mid distance and up. HIGH MILEAGE ISN'T GOD , LOW MILEAGE ISN'T GOD. It's what the athlete needs at their current level of fitness. She no longer needed endurance but speed, so she worked on what held her back.
Work on what you need to improve, while maintaining what you no longer need to work on. That is training for performance. Not, "hey lets just do 15mpw of sprints and I'll run 1:40" or "hey if i run 90mpw, ill run 1:40!" Both are equally retarded. Work on your limiting factors, and maintain your strengths(if you have maxed them out, if not, keep working on both.) This is common sense.
You nailed it with this one.
Reject Runner: You took the discussion from Sabrina Southerland to elite men and quest for 1:40 800m training. NCAA women sub-57 400m runners like Sabrina Southerland are valuable members of a college T&F team. Winning conference in fall XC is important for some schools. If college XC coaching staff feel the only way to win in fall XC is to grind their sub-57 400m women into hamburger, then high mileage XC is no longer important. The talented athletes in a T&F program need to be protected. XC is merely a part of track & field program.
5:5x mile and 18:XX 5k do not line up.
OOF!
Iffy wrote:
There is a decent argument that the G-town mileage base coupled with UO sprinting and event prep made the difference. It is amazing they replaced Rogers as well as this.
She runs for Oregon. There is a decent argument that she's lying.
LetsRun.com wrote:
Southerland is a grad transfer from Georgetown to Oregon and the results were magical tonight.
She snuck into the meet and left with NCAA title. At Georgetown she made the meet but never the final. Tonight once in the final she won it.
She said once at Oregon, she joined the sprint group and her mileage went from 50 to 10 or 15 a week.
https://www.youtube.com/watch?v=P7ZZ2Nt9pwA800 recaps
http://www.letsrun.com/news/2018/03/2018-ncaa-800-recaps-uteps-michael-saruni-oregons-sabrina-southerland-win-first-titles/
She’s hot
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Move over Mark Coogan, Rojo and John Kellogg share their 3 favorite mile workouts
Mark Coogan says that if you could only do 3 workouts as a 1500m runner you should do these