Not gonna lie, pretty surprised he was able to pull off a workout like this with all his 100m training. Feel like his endurance might keep him from 2:00, I predict 2:05.
Discus.
He doesn't say it explicitly, but does he imply that at his best he could do the 3x400 averaging 51.5!?
asked him on his IG how fast he could run an 800 right now (few months ago) and he said around 2:30. i was surprised he predicted so slow.
This was recorded a few years ago in 2016.
I think it’s a decent workout, but only works as a predictors for strength oriented runners. Loxsom’s splits say he would’ve run 1:41 that season.
Symmonds: 51.9, 50.9, 52.4
Loxsom: 51.9, 50.9, 49.7
Windle: 51.9, 50.9, 53.8
Who?
Big fan of Nick as an athlete and impressed by this workout! Having said that, I'm a 1:58 guy and could have run 57/58's no problem for this....not sure its a great predictor
doubt it? wrote:
Big fan of Nick as an athlete and impressed by this workout! Having said that, I'm a 1:58 guy and could have run 57/58's no problem for this....not sure its a great predictor
4:00 rest seems like too much right? I could see more like 1:00 rest being an accurate predictor.
Anyone else feeling inspired to do this now?
Food for thought:
His focus on the 100 meter for a few months was legitimately the best workout routine he could have done, as an overweight out of shape mid-distance runner.
A few months ago he was doing 800 meter time trials on the bike path, and he was legit proud that he was close to 2:30 shape.
Fast forward, past his 100 meter training, and he's pretty ripped and probably running sub-2 minutes.
Sprinting burns fat, strengthens the whole body, and still works the lungs and heart in a big way.
If you're ever bored with your long runs and thinking about taking a break from running, try focusing on 100m or 200m for a month. You'll get stronger, faster, maybe leaner, and after a month you'll be mentally rejuvenated to go back to long distance training.
I don't understand how he was in 2:30 shape a few months ago. I've never run sub-2 but I have run sub-2:10 without running for months beforehand, and just doing a few hours of cross-training per week. Even in my worst shape I can run 4:40/mile off the couch, I could run 2:30 in jeans. How is it that Symmonds, a low 3:3X 1500m guy, can get so out of shape so quickly?
Fat Old Guy, here.
Is Nick in 2-flat shape? LOL. Hell no. Did you see the video of him racing 10 yr old kids on Pre’s Trail?
stochastic_track wrote:
I don't understand how he was in 2:30 shape a few months ago. I've never run sub-2 but I have run sub-2:10 without running for months beforehand, and just doing a few hours of cross-training per week. Even in my worst shape I can run 4:40/mile off the couch, I could run 2:30 in jeans. How is it that Symmonds, a low 3:3X 1500m guy, can get so out of shape so quickly?
That has a lot to do with muscle fiber setup. A guy with many FT-fibers like Symmonds, needs to work extremely hard to get his aerobic base built and in shape. Even as 800m runner he was doing 60-70 mpw and lots of work around threshold. If he neglects working on his weakness, the aerobic system, he gets out of shape quickly. The 800 is still over 50% aerobic, so his great, natural speed will only get him so far after some time off.
I assume you are a more ST-guy who can do great in 5k's and XC compared to 400 or 800, so you would have problems getting your 400 to 53 or something that Symmonds could do even with a few years off. But since you have many slow-twitch muscle fibers, you will always be good in highly aerobic events like the mile or longer distances.
I agree, it would work better for the 1500m type wanting an indicator on 800m speed. The 400/800m type like Amos, Korir, Rudisha, Brazier, or even Juantorena could likely do several sub 50 400m repeats. Likely a better indicator would be 4 x 400m with an average of the fastest 3 being added to the slowest.
LateRunnerPhil wrote:
stochastic_track wrote:
I don't understand how he was in 2:30 shape a few months ago. I've never run sub-2 but I have run sub-2:10 without running for months beforehand, and just doing a few hours of cross-training per week. Even in my worst shape I can run 4:40/mile off the couch, I could run 2:30 in jeans. How is it that Symmonds, a low 3:3X 1500m guy, can get so out of shape so quickly?
That has a lot to do with muscle fiber setup. A guy with many FT-fibers like Symmonds, needs to work extremely hard to get his aerobic base built and in shape. Even as 800m runner he was doing 60-70 mpw and lots of work around threshold. If he neglects working on his weakness, the aerobic system, he gets out of shape quickly. The 800 is still over 50% aerobic, so his great, natural speed will only get him so far after some time off.
I assume you are a more ST-guy who can do great in 5k's and XC compared to 400 or 800, so you would have problems getting your 400 to 53 or something that Symmonds could do even with a few years off. But since you have many slow-twitch muscle fibers, you will always be good in highly aerobic events like the mile or longer distances.
You cannot measure Nick Symmonds' muscle twitch ratio today by how he used to race ten years ago. You have no idea what is Symmonds' twitch ratio. Even those who take twitch ratio analysis seriously, know that fast twitch muscles supposedly can change to slow twitch muscles with endurance training. That actually proves: humans do not actually have fast twitch muscles. Humans have three muscle types: slow, slower and slowest muscle twitch.
you're just guessing wrote:
LateRunnerPhil wrote:
That has a lot to do with muscle fiber setup. A guy with many FT-fibers like Symmonds, needs to work extremely hard to get his aerobic base built and in shape. Even as 800m runner he was doing 60-70 mpw and lots of work around threshold. If he neglects working on his weakness, the aerobic system, he gets out of shape quickly. The 800 is still over 50% aerobic, so his great, natural speed will only get him so far after some time off.
I assume you are a more ST-guy who can do great in 5k's and XC compared to 400 or 800, so you would have problems getting your 400 to 53 or something that Symmonds could do even with a few years off. But since you have many slow-twitch muscle fibers, you will always be good in highly aerobic events like the mile or longer distances.
You cannot measure Nick Symmonds' muscle twitch ratio today by how he used to race ten years ago. You have no idea what is Symmonds' twitch ratio. Even those who take twitch ratio analysis seriously, know that fast twitch muscles supposedly can change to slow twitch muscles with endurance training. That actually proves: humans do not actually have fast twitch muscles. Humans have three muscle types: slow, slower and slowest muscle twitch.
Lol. 1/10
ThatAverageRunner wrote:
you're just guessing wrote:
You cannot measure Nick Symmonds' muscle twitch ratio today by how he used to race ten years ago. You have no idea what is Symmonds' twitch ratio. Even those who take twitch ratio analysis seriously, know that fast twitch muscles supposedly can change to slow twitch muscles with endurance training. That actually proves: humans do not actually have fast twitch muscles. Humans have three muscle types: slow, slower and slowest muscle twitch.
Lol. 1/10
You are one of let'srun group think sheep. I assume you and others had a secret meeting at a PUB or coffee shop. You and your fellow sheep decided Symmonds has 90% fast twitch muscles and Symmonds is your god.
Rotich the Rotich wrote:
I think it’s a decent workout, but only works as a predictors for strength oriented runners. Loxsom’s splits say he would’ve run 1:41 that season.
That's why the true "predictor" workout is 4x400 with 4:00 rest.
Nobody said that 3x400 is a "predictor," did they??
take the fourth wrote:
Rotich the Rotich wrote:
I think it’s a decent workout, but only works as a predictors for strength oriented runners. Loxsom’s splits say he would’ve run 1:41 that season.
That's why the true "predictor" workout is 4x400 with 4:00 rest.
Nobody said that 3x400 is a "predictor," did they??
Nick Symmonds did.
take the fourth wrote:
Rotich the Rotich wrote:
I think it’s a decent workout, but only works as a predictors for strength oriented runners. Loxsom’s splits say he would’ve run 1:41 that season.
That's why the true "predictor" workout is 4x400 with 4:00 rest.
Nobody said that 3x400 is a "predictor," did they??
Nick Symmonds did.
Loseralert..... wrote:
Only pathetic losers say “discus”. Move on dweeb,
Not at all true, on LetsRun. The word is used as an inside joke by most. Misspelled 9 times out of 10 on purpose.
Discus.