2010 NCAA D1 Cross Country Championships

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Sam Chelanga & Liberty WOW - "The Final Hard Effort" 100th WOW

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by Justin From Flotrack on November 17, 2010

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After 4 years of bringing you workouts with the best high school, college, and professional athletes and coaches in our Workout Wednesday series, Flotrack has finally produced its 100th WOW. Nothing is more fitting than featuring the reigning NCAA Champions 5 days before he runs to defend his crown. For his last really hard effort of his cross season (and our last college xc WOW for the season), Sam rolls with some 1ks on a 500m loop around Liberty's Intramural Fields. The field was soft and wet, but that didn't stop the Flames from burning through these 1000 repeats.Liberty's Evans Kigen, 20th at NCAAs last fall, has a class on this day and works out in the mornings with Coach Scott. He was 2nd at regionals this past weekend behind Sam. Josh Edmonds was 15th overall as Liberty's 3rd man.
Workout:
10 x 1k on 5 minute cycles
- this means every 5 minutes you start the next rep. If you run 3:00, then you have a 2:00 break.
Music:
Jupiter One - Platform Moon
The Crash Moderns - Where Did All The Scene Girls Go"
Velvet Code - Follow You, Follow Me

Tags: Sam Chelanga, Brant Tolsma, Josh Edmonds

32 comments

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Marszmallow

anybody think that chelanga will a US citizen by the time he turns pro?

zpppe

rofl, i like the coach "he needs to stop going to college, cuz classes and stuff like that interfere with him"

lirunner

Congratulations for achieving 100 great videos.

livingvicariously

thanks for all the hard work Flotrack. WOW is a fantastic series. Here's to 100 more.

mawagner

This is sick! Should've done this and then a special WOW #101: the comeback of Josh McDougal.... who wouldn't love to see that?

4sstar

Of course it's a factor. But to act like it's unfair is dumb. It's all about when you decide to begin school. Obviously he started school later. It's not like he's cheating or doing anything wrong. Mocking him and asking if his grandchildren will be there? Comical only because it's an ignorant statement.

4sstar

Where do you get off saying stuff like that? His age? You're seriously going to knock on his age? He's not really THAT old. In fact, you might know that many BYU athletes are older when performing because of missions. There are also no rules against people competing at older ages as long as they only have 10 semesters to compete from the starting of their first year.Some people are jealous of his success. It's sad.Godspeed Sam,kW

4sstar

alxhll

I love the music Flotrack uses!

oncedarkness

Structure Triax I believe.

runner39

7 minutes in... "that just makes me think that if he could get 6 months of good training WITH GOOD TRAINING PARTNERS he could run 26:40" hypothetically if he was at stanford he would have better training partners than at liberty... not that i agree with it but that is what he said and i was just pointing that out

pureheartz

woot, that was a legit workout. He ran most of it in his trainers! I wonder what trainers he uses?

Coach_Medina

On what date did the Liberty XC perform this workout???

james16

Sam is the man!

Mike-Spain

Yeah, I know he isn?t yet, I was talking from a general p.o.v. You got Ritz, Rupp, "the beast Solinsky"....and many others...

bc9745

Does anyone know why their true 4&5;couldn't run at regionals?

victorious88

This has got to be really easy for Sam. Doesn't he average like 2:40 or faster in races with no rest?

Bx_Runner

Those times were Sam's. He started 10 seconds back, so if he ran 2:46, Josh Edmonds ran 2:56. Just some perspective, Josh finished 15th at the Southeast region and missed and was the 6th individual (4 make it) and the top 2 individuals were his teammates Sam and Evans.Evans has class on Tuesdays and works out in the mornings with Coach Scott

solinsky21

You guys should a Workout Wed. on Nike Oregon Project and Wisconsin

dan04k13

I do not believe that Sam Chelanga is currenlty a full blown citizen of the United States.

an-outrageous-ocelot

How awesome was it to watch Sam consistently blow past his teammates, while making it look so easy, so smooth? He has such great form. And his turnover is remarkably quick. I think the best part of the video was at 8:00: you could just see Sam slowly overtaking the other runner because of his great running motion. Excellent WOW.

Mike-Spain

27:08 in 10k=elite runner. The USA has a huge amount of excelent runners in almost all distances...awesome

BarefootNuch

That was great, I'm even more pumped for NCAAs now!

BarefootNuch

That was great! This makes me even more pumped for NCAAs!

yoming

solid workout, but I think Sam will get a challenge at nationals. I look for him to repeat.

runner39

i love how the coach is essentially admitting that sam could do better if he wasnt at liberty

Irun4heart

He's so smooooooooth

carabyrd

What a great work-out! Perfect for 100th work-out! I really enjoyed the music at the start.

general

Great job putting those sound effects in from past races...great videos this morning.Derek Scott's a good guy too..I talked to him in a running shoe store in Bloomington a year or so ago and was great to talk to!!!The WOW videos ARE great..thank you.