Rupp's 5 x mile after his 2-mile American record
8:07.41 - New American indoor 2-mile record! 15 minutes in-between race and workout to sign autographs. Workout 5 x mile (400m rest in-between) 4:21, 4:20, 4:20, 4:16, and 4:01
Nike Oregon Project post-record repeats
Boston University January 16 2014: Galen Rupp - 13:01 American Record Cam Levins - 13: 19 Canadian Record Mary Cain - 2:39.2 World Junior Record Just minutes after their record performances, the Nike Oregon Project went to work on the BU Indoor track for a hard session of 400/800s. Workout: Cain and Moser: 4 x 800 (2:20-2:25) 4 x 400 (57-60) Rupp and Levins: 2 x 800/400 (2:00/54) 2-3 x 400 (54s) (Levins does three)
Pre-NXN Grass Loop Repeats with Alexa Efraimson
Challenger, favorite, dark horse. Call her what you want, but Alexa Efraimson is the real deal in high school running. The World Youth bronze medalist posted up a 4:16 1500m last year and this year was the Dellinger XC invitational champ, taking down NCAA big timers like Emma Bates and Katie Flood. But even with these jaw dropping credentials, Alexa still has to go through the two-time defending champ to get to an NXN title. Workout 4 x [ 800m w/ 3min rest + 400m w/ 3Min rest] + 800m Music by Chainsmokers
Best Race / Workout Combo of Your Life - Jordan Hasay & Mary Cain
After their mile at the Boston University Terrier Invitational track, the Nike Oregon Project's Jordan Hasay (4:28) and Mary Cain (4:24) switched to Harvard University's indoor track to put in another signature post-race workout. Workout Hasay - 4 mile tempo at 5:30 pace. Cain - 3 mile tempo at 5:30 pace 600m, 400m, 300m, 200m Lancer Timing Services - Contractor License 1/25/2014 - 6:52 AM 2014 BU John Thomas Terrier Invitational - 1/24/2014 to 1/25/2014 Boston University - Boston, MA Event 11 Women 1 Mile Run ============================================================== BU Record: M 4:24.14 2008 Kim Smith, Reebok Name Year Team Finals ============================================================== Section 1 1 Cain, Mary Nike Oregon Project 4:24.11M 1500m-4:06.63 2 D'Agostino, Abbey Dartmouth 4:28.31 1500m-4:09.77 3 Hasay, Jordan Nike Oregon Project 4:28.37 1500m-4:08.66 4 Browning, Charlotte Ragged Mount 4:33.80 1500m-4:15.17 -- Galligan, Rose-Anne Unat-Nike Or DNF -- Herrick, Stephanie Cptc New Balance DNF
1K Grass Repeats with the Oklahoma State Cowboys
Four years, three national championships. The defending champions opened the 2013 XC season with a unanimous #1 ranking. But as the season had progressed, doubters and challengers have risen. Last week, the Pokes fell to the #3 spot in the national poll after running a B squad at Pre-Nats and finishing behind new #1 Colorado. No one seems to have as easy of a road to nationals as Dave Smith`s squad, so it`s justified to say that we have not seen their full hand yet. This weekend, OK State will look to claim their 6th straight Big 12 crown when they travel to Waco, TX. Workout: 8-10 1k Repeats with 2:30 rest between. 2:49, 2:47, 3:02, 3:03, 2:58, 2:53, 2:54, 2:47, 2:44, 2:42 Tom Farrell Shadrack Kipchirchir Kirubel Erassa Joseph Manilafasha (Due to class conflicts these four chose to work out together, this is not necessarily the best four). Keep in mind this 1K loop is half wood chip and has a steep downhill mid-loop.
NAU and "The Lumberjack" Workout
As the biggest weekend of the season draws near, NAU puts in one of its toughest workouts of the year. Ranked #3 and an almost constant underdog, NAU will not shy away from the idea of ruining the OSU string of dominance. Workout: 4x400m (start rep on a 2:30 cycle. If you finish a rep in 1:05, you would have a 1:25 of rest) 10 min tempo at 5 min mile pace (around 2min before and after to change shoes) 4x400m 10 min tempo 4x400m Watch NAU take on the Wisconsin adidas Invitational LIVE on Flotrack, this Saturday.
Mile Repeats with the Arkansas Razorbacks
Two years ago the Arkansas men missed making the NCAA meet for the first time in what seemed like an eternity. They bounced back in 2012 to finish 10th at the NCAA Championships. This year they have been ranked as high as #6, but currently sit #12 in the nation after a 6th place finish at the Wisconsin adidas Invite. The Razorbacks have the potential to have the strongest top 3 in the country with Kemoy Campbell, Solomon Haile and Stanley Kebenei. They are led by the Jamaican Campbell, who was the first to give Kennedy Kithuka a legit challenge in cross country at the Chile Pepper Invite earlier this year. Campbell then went on to win Wisconsin this past weekend. If the team can all hit it right on the same day, they may turn some heads. Workout 5 x Mile Rest: 4min jogging between each
Kennedy Kithuka 3k-2k-1k XC Workout
6am wake up in Lubbock, TX for a workout with defending NCAA XC champion. Last weekend, Texas Tech's Kennedy Kithuka dominated the OK State Cowboy Jamboree by more than 30-seconds. Terre Haute, IN is a long way away, but Kithuka already has his eyes on the prize. Workout: 3K x 2 (3 min in-between) 2K x 2 (2 min in-between) 1K x 2 (1 min in-between)
Badger Preseason XC Workout
Doubt - that's what clouds the 2013 Wisconsin Badgers. How do you silence the critics? Put in the work. On Aug 28th while at camp in Fish Creek, the boys from Madison put in a long workout on the track. Workout: 3Mile Tempo done on trails leading to track @ 5:45-5:30 mile pace (switch shoes) 2 - 2.5Miles on the track. Middle Group 9:30 / Top Group 11:51 (400m Jog) 8 x 400 70 second pace (100m jog in-between)
ND Fighting Irish 6 x .95 Mile Relay
Every year, the Fighting Irish of Notre Dame run the Hi-Ci Relays before opening their cross-country season. Coach Joe Piane creates teams of two and has each runner race .95 miles three times each. Generations of runners have passed along the plastic leg that serves as the trophy. This year, Walter Schafer looked to repeat as champion with Arizona State transfer Nick Happe. Splits from the relay: Jeremy Rae: 4:17, 4:14, 4:10 Scott Milling: 4:26, 4:31, 4:37 Walter Schafer: 4:18, 4:16, 4:19 Nick Happe: 4:23, 4:16, 4:23 DJ Thornton: 4:16, 4:18, 4:20 Jacob Dumford: 4:26, 4:28, 4:28 Mike Clevenger: 4:15, 4:20, 4:20 Jake Kildoo: 4:24, 4:23, 4:26 JP Mallette: 4:24, 4:24, 4:24 How do you think the Irish will fare in their first season in the ACC?
Hill Repeats: Miler vs Marathoner
The Battle of Mount Bonnell with Rogue Athletic Club's Scott MacPherson and Chris Gowell. The number of predetermined sets? There was none. It was just go until someone yells "uncle." It's hard to argue that Gowell isn't in good shape. After all, he did just run 3:57 for the mile in Boston and broke the Welsh national record. At the other end of the spectrum, MacPherson recently ran 62:56 for the half marathon in Houston and is crushing his Boston prep work. But with dignity on the line, that morning, strength prevailed over speed.
#1 Providence Friars NCAA Prep Repeat 1200s
The best top three in the country. There is no argument. They're also the #1 team in the country heading into NCAAs. It's been quite a ride for some of these Friars, though. Two years ago, Ray Treacy's Friars failed to make the NCAA championships. In 2012, for a small window of time, was your official national champion. This year, we have profiled the team's search for the make or break fifth runner. Since the Big East Championships, it looks like they have found it. See you in Terre Haute. Workout: 5x1200 (2:30 Rest) 3:51 3:50 3:51 3:49 3:48 And if you must know... 3:54 average for Catarina Rocha 3:58 to 4:00 for Erin, Grace and Molly
Alexa Efraimson's Speed Session on the Track
Workout 4x300m (100m jog between each) 45.5, 47,7, 47.9, 48.3 400m jog 4x300m (100m jog between each) 47.5, 48.5, 49.3, 47.1 4x150m (100m jog between) 21.8, 21.9, 21.3, 21.4
Yohan Blake Weights and Hills in Kingston
Gordon Mack went to Jamaica and did not get sunburnt. He also got exclusive access to training secrets that have perviously never been seen by anyone outside the Kingston circle. Thanks to the IAAF for the incredible trip! Day 1: Light weight session Day 2: Plyos / drills, box jumps with 15lb weight vest, sled pulls, 10 x hill repeat with weight vest, 60-meter strides.
OTC + Will Leer coming down from altitude
Workout: Mile - 4:14 Mile Tempo at 5min Pace 1200 - 3:09 1200m Tempo at 5min Pace 800 - 2:00 400 - 55
Sanya Richards-Ross 7 x 200m
To learn more visit NATIONALGUARD.com Workout 7 x 200 2 minutes rest in-between
Sunday Long Run With Penn State
The Nittany Lions roll deep. Yes, their middle-distance squad is always potent, and they are always in the conversation about a possible DMR national championship. But for some reason, that banner has yet to be raised. This year, PSU has already run faster than any school did all of last year. Fast times are nice, but what really matters is who shows up to race in Albuquerque, NM.
Nick Willis 5K Proving Grounds
He's run 3:30 for 1500-meters and has an Olympic silver medal, but can Nick Willis really hang in a 5K? Legendary coach Ron Warhurst runs his veteran athlete through a brutal session on the track at the University of Michigan. Workout 2 x 1200m 4 x 400m (200m jog in-between) 1200m
Manzano's brutal core session in Mexico
After an hour run and some strides, silver medalist Leo Manzano and former collegiate mile record holder Miles Batty to do pretty much every core exercise your strength coach could come up with... ... and a few you didn't even know existed.
Oregon DMR Cool Down in the Dempsey
After Oregon were shutout of the DMR party last year, the Ducks flexed their depth by running two DMR squads at the Washington Invite and throwing down an impressive 9:28, 9:31 finish. But after the competition the job doesn't end. That's why the members of both DMR squads made sure to get in a good "cool down" in the Dempsey after the meet. DMR Cool Down: 400m Runners: 4 x 150m 800 Runners: 4 - 6 x 200m 1200 Runners: 800m, 2x400m, 2x200m Milers: 4x800m