Stanford WOW - "The Long Run"
Our first workout of Workout Wednesday: Season 5, brings you some insight on one of the most important training runs of any distance runner, especially in cross country. The long run may not have the glitz and glamour of 10x400 under 60, but its something that all runners relate to and use to build a base for a long year of track & field.
The Stanford cross country program has won a combined nine national championships and 24 Pac 10 titles. This year Stanford's squads start the season with respective rankings of 1st and 12th for men and women. This video offers insight into head coach Jason Dunn's program as he enters his 3rd season in Palo Alto. We follow the team on a long run at Sugar Pine Point State Park on the California side of Lake Tahoe. Stanford will race this weekend at home at the 2010 Stanford Invite.
NAU Lumberjacks WOW - "Mile Repeats"
For the second time during the 2010 Cross Country season Flotrack brings you double WOWs! This time we're at 7,000 feet in Flagstaff Arizona to join the #7 ranked NAU Lumberjacks for some mile repeats!
5-6 x mile on 7 minute cycles
- this means every 7 minutes you start the next rep. If you run 5:00, then you have a 2:00 break.
Elevation: 7,000 feet
Galactic "Percussion Interlude"
His Boy Elroy "Fingerpaint (Moved Mix)"
TV/TV "Let It Go"
Arizona WOW - "Gym Day"
Did you think you were only getting one WOW today??? Think again! Our round 2 Workout Wednesday features the #6 team in the country, the Arizona Wildcats, as they get after it in the gym. This workout comes from a week ago and is a typical routine they perform throughout the week. This particular one comes a day after a hard session and was there second practice of the day.
Watch the Arizona Women along with more of the best in the US go after the PAC-10 Championship LIVE this weekend on Flotrack! PAC-10 Coverage
Iona WOW - "The Tempo"
Exactly 2 years after we caught up with Iona College for a fartlek with that years NCAA runner-up team, we are back at Van Cortlandt Park to workout with the Gaels. Led by Ryan Sheridan and Alex Soderberg, 12th and 35th at Terra Haute last year and aided by new-blood Mitch Goose and Ben Lindsay, the team is ready to take a run at the podium again. They have been top 10 every year since 2002 and top 4 five of those years. Here they do a tempo run, a staple of any major cross country program, ranging from 6-10 miles. Group One's target pace is 5:20 and Group Two is looking to his 5:30 pace. They will running their 'A' Squad this weekend at Brook Pre-Nationals where Flotrack will be streaming the races LIVE.
Bonita - The Pimps of Joytown
What It Wuz - Aceyalone
Gloria - Echo Screen
Moon Won't Turn - Jupiter One
Sam Chelanga & Liberty WOW - "The Final Hard Effort" 100th WOW
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.
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.
Jupiter One - Platform Moon
The Crash Moderns - Where Did All The Scene Girls Go"
Velvet Code - Follow You, Follow Me
Villanova WOW - "Threshold Intervals"
Early season workouts are all about the threshold interval. Some might call them 'cruise intervals' because of their nature. Here the NCAA defending champions, the Villanova women, do a 6x1,000 threshold workout just over 2 weeks out from their first race of 2010. The catch is, they have to run a pace they can hold on just one minute rest.
Coach Gina Procaccio likes to utilize short rest at this point in the season and it helped the Wildcats get a top the podium at NCAA's in cross country last fall and qualify 4 girls for the NCAA 3k indoors. The 1st group in this workout is made up entirely of All-Americans, all placing in the top 22 at NCAAs last year.
Music: 8 O'Clock Train - 46bliss
The Friends Zone - 88-Keys
Turn Up The Radio - Jupiter One
Heart Attack - Low Vs Diamond
Syracuse Men WOW - "Transition From Quantity to Quality"
Head to Jamesville, New York to check out the defending Big East Champs running repeat 800s on the Conference Championship course for this year. After a lot of rain, the course was soft, muddy and running close to 10 seconds slower than the track per half mile. They will hope to repeat as Big East Champs this weekend on their home course.
Coach Chris Fox has turned the Syracuse distance program around since he arrived 5 years ago. He has attracted top notch recruiting class and made them not only a top team in the Conference and Region on both the men's and women's sides, but also put them on the national radar in only a few short years.
Sir, Your Fashion Has the Cold Heart of a Killer - The Beautiful Girls
Boys! Grab Your Guns - My American Heart
Platform Moon (Remix) - Jupiter One
Sunday Run With Oklahoma State
It is the Sunday after the Cowboy's home meet, the Jamboree, and that means it is time for a long, recovery run. We chat with some of the guys and girls on the team as they run the streets and trails of Stillwater.
Syracuse Women WOW - "The Fartlek"
Ready to climb? The Syracuse girls head up tot Tully to for a fartlek and some mountainous terrain. The Orange start with 4x1 Minute On. After the last one, they take three minutes off and gear up for some three minute on periods with only 80 seconds off. They do that until after the 4.5 mile mark and they finish up with 90 Second, 60 Second and 30 Second on periods off of 30 seconds rest.
Coach Chris Fox has turned the Syracuse distance program around since he arrived 5 years ago. Two years ago, everything came together for the girls, as they qualified for their first NCAA Championships. Last year, they won the Northeast Regional and this weekend they look to repeat and qualify for their third consecutive year. On top of that, they are ranked in the top 10 in the country. They look to back that up in 2 weeks in Terre Haute.
Track 07 - Honey Claws
Thieves of Memory - Parlour Steps
Stachies At Nashies 2010 XC!
Its back. The most exciting and most disgusting contest in the NCAA! Stachies at Nashies for the 2010 XC Season is here. This year we will be awarding the best online submitted Stache, the best fan Stache in Terre Haute and new this year is the best combined team Stache award! For the teams, we will use the best 5 Stache scorers (5 of 7 score) and the team must be competing at the 2010 NCAA XC Championships in Terre Haute on November 22nd!
Get those stachies started and be on the look out for your way to enter your team and/or submit online photos/videos for the online competition. Let the Staches being!
CU Easy Run
As the XC season comes to an end, we've got some footage we weren't able to get around to but still want to bring it your way. We had some great stuff with CU talking about Regionals and NCAAs but since its gone and past we'd like to feature this easy run with them in Boulder. We talk with some of the guys about the CU team and follow them as they run up the canyon. This run was about 8 miles at approx 6:30 pace. It is an out and back with the first half slightly uphill throughout.
The CU men finish 15th at the NCAA Championships this year, but only 86 points out of the top 5! Shows how close the teams were this year in Terre Haute. Next time we'll see the Buffs will probably be indoors at the Dempsey...
Stay tuned for a series of interviews with Coach Mark Wetmore that will be featured over the next few weeks.
Jenny "Barringer" Simpson gearing up for 2011
After one of the greatest collegiate years in the history of the NCAA, Jenny Barringer...now Jenny Simpson....embarked on her first professional season as a track and field athlete. With big goals and experience to gain, Simpson experienced a stress reaction which cause her to miss out on the outdoor season after having run only three races. With time off and some changes in her life, including marriage and a new house, Jenny is healthy and gearing up for the indoor season where she looks to get back on top!
Chris Derrick on being a team leader
Stanford's Chris Derrick enters is junior year as one of America's premiere distance runners. Last year he led the Cardinal through a dominate season but now reflects on his tactics at the NCAA Championship that he feels could have cost them the team title.
His freshman year was highlighted by a 7th place finish at NCAA's in cross country and an US junior record in the 5000 (which has since been broken). As a sophomore Derrick nailed down 3rd place in Terre Haute and rebounded from injury in the spring to place 4th in the 5000 at NCAA's in track.
Brie Felnagle reflects on college and moving forward
Brie Felnagle experienced early success at the University of North Carolina winning the NCAA 1500 meter title as a sophomore. A string of inconsistency hit with the highest finish at a national meet being her 3rd place at the 2008 NCAA XC Championships. Brie made the NCAA Championships this past spring but was seen in the back of the pack in the 5k final.
With many people wondering what Brie would do, it is now clear. Brie is here, she is pro and she is ready to move one. Now back in her home state of Washington, Brie has signed a contract with adidas and is training with her high school coach. This interview shows Brie more confident then we've seen her in the past couple years. We're excited to see her being a new chapter in her running career!
Sunday Run with Notre Dame
Join Floski J as he ventures off for a Sunday Run with the men's cross country team from Notre Dame. The boys run through some of their most popular loops and talk about their training.
Heidi Gregson on Coming from Australia to Iona
Australian Heidi has a phenomenal start to running as a youth, but serious injury had her retiring quite early. After almost giving up running competitively for good, Heidi was contacted by Iona assistant coach Gavin Kennedy and she made her way to New York to restart her running career. Last year she finally got back to her old self, and even better, making the finals of the mile at NCAAs and earning a spot in Eugene in the 1500 in the spring. Now she looks to make an impact on the cross course.
Running for Ryan - Sarah Shay
Sister of fallen US Champ and Olympic hopeful, Ryan Shay, Sarah has decided to run and raise money in his honor. Ryan Shay was a great competitor and always fun to watch because he left everything on the track and road. Ryan passed away at the Olympic Trials marathon in NYC in 2007 and Sarah will be going back to NYC to run her last of two marathons. Sarah is running for the Wounded Warrior Project (wounded Warriors Project) and if you want to find out more about Sarah and her cause go to Running for Ryan.
Freshman Laura Hoer of NC State
Under Armour brings us this frosh update with Laura Hoer of NC State. With an undefeated cross country career after her first two collegiate meets, Laura Hoer has put her name on the watch list for the Under Armour FloFrosh of Year. Its still early but after the win at Griak we see that Hoer is no joke. Learn more about this NC native as she beings her career at NC State.
Defending NXN Champ Craig Lutz
The returning NXN champion, Craig Lutz shares some of his thoughts about his last race of his undefeated cross country season in which he'll be looking to defend his title as well as help his team(Highland Village Running Club) contend for a national team title.
Freshmen Emily Lipari of Villanova
Emily Lipari of VIllanova talks about the transition from high school to freshman year of college. She got off to a great start as the top frosh at the super competitive Notre Dame Invite, where she helped the Wildcats to a team title.