I love this video too. Awesome to see these guys rolling. I'd love to see Ryan return to tape this workout when German and Colby are seniors -- and by that time Ryan Prentice should be in the mix.
Anonymous Coward said: “Karl wrote:
his last name is Fernandez, that's a clue about how to say his first same. HAIRmon, not GERMAN, what did everyone take for highschool language? come on people it's not that hard lol”
its not hairmon fool...its german ok maybe u forgot to take ur language classes in school..not too late thou...hairmon hahaha u done make me laugh and yes his name might be of hispanic or spanish descent but he is also american ok.he fast and smart lol i wish i was at least as fast lol
his last name is Fernandez, that's a clue about how to say his first same. HAIRmon, not GERMAN, what did everyone take for highschool language? come on people it's not that hard lol
430 miler snake loc- ok well judging by your name they beat your mile pr on 2 of their reps and therefore you have no reason to talk smack about how they began their workout the first miles arent supposed to be hard just like mark said if they were then the later miles couldnt be pushed as hard
some guys jumped in later so that their first interval was kept at a fast pace. german and vail running 5:06 miles doesn't benefit them as much as a 4:36 one (or whatever their first one was), and slower runners being pushed too hard in the first 2-3 intervals would mess up their workout.
great video
Have you guys thought of possibly filming a workout by Adams State in the future or any of their races this season? They are absolutely destroying any opposition they race and their workouts sounds so solid - they have a phenomenal strength in depth and would be great to possibly see a workout wednesdya on them in the future?
What an awesome video clip. It brought back memories from the days when OSU had a good cross country team.......not as good as today's team. We're rooting for you guys on the 24th November at NCAA. Make us proud.
Bernard Rose 1974-1977
I ran at Oklahoma State in the early 70s, and we won the Big 8 (prior to the Big 12 Conf.) in 72 and 73 and were 7th and 5th in the NCAAs those two years. Many of our workouts were on this course and all our home races. We had no distance coach at the time, so we coached ourselves, with different guys doing different things, and at times, all of us training together. This video really takes me back, and it would have been great to have had a coach like Dave Smith. He really has put a talented team together, with 4 guys in the top ten at the Big 12 with only one of those guys being a senior and two freshman (Fernandez and Lowe finishing first and fifth....hard to imagine. This is a hell of a workout, and I have run some difficult workouts with some talented runners at OSU. I hope they can pull a big win at the NCAAs, as their pack style of running is really fun to watch.
430 Miler Snake Loc---> Why don't you let the success of OSU talk for itself. They clearly have to be doing something right to finally beat Colorado in Big 12. Right now they probably are the #1 team in the nation and if they took advice from kids like you they most likely wouldn't be. Dave Smith is clearly a phenomenal coach that knows how to properly train his kids or else his team wouldn't be where they are right now.
-Ryan Hall having his vehicle wreck on the way to the airport before his Houston 1/2 performance...unlucky.
-Shalane Flannagan getting food poisoning, what was it, only three days before the Olympic 10k (?)...unlucky.
I know both of those two examples worked out well for those individuals, but I wonder if Coach Smith was more or less just referring to certain things that are out of your control. OK State's top 7 could be the best team in the nation, but if just one of their guys gets sick, sprains an ankle, etc. etc. - they could be #2. That, in my mind, is what this matter of "luck" is all about.
OK state is ready to drop some bombs on Nats!!!!
Great vid, Phenomenal team, Hopefully they have that little bit of luck to push them over the top.
Perfectly paced workout.
Agree with MMXC Coach and JT. The first couple are basically to get you a little tired. It is about being able to keep form, staying relaxed and having control on the last 2. The workout is the last couple miles, just like on a Sunday run. The most important mins are the last 20 of a 2 hour, the first 90-100 or so mins are just getting you tired and the real benefits come at the end......
not really.it doesnt matter if they have two sub 4 milers or not.they are running at a pace that they feel will condition them enough.when they are ready to amp it up im sure they will.thats why the coach was stressing CONTROL.
i strongly disagree. running is all about time. and i can criticize their pacing if i want to bkuz im coached by john bravo the most knowledgeable coach in existance. there no point of a team of that caliber doing mile repeats starting at 450. they have 2 frikken sub 4 milers on their team. if they would have stayed steady through reps 2,3,and 4, and gone 440,430,425, then they all would have ran faster on the last rep. the last is always the fastest. btw, none of them are supposed to look smooth, bkuz its an ass kiccing workout.
Monday Morning XC Coach November 7, 2008 at 10:40am
What the hell is up with people questioning the splits / pacing of the workout?
Many are doing the same thing over at Letsrun.com
"They should have done it like this . . . "
OK State has a particular style of racing and this workout clearly reinforces it without turning this workout into the type of monumental effort that will put guys in the hole. Do you really think a few seconds here or there are going to make a big difference in their success. It's not all about the #s - it's about feel. Running faster as you go - mimicing the necessity to fight fatigue in a race situation.
Also - Keep in mind that this was done about a month ago and as Dave Smith revealed, it was the first set of intervals they had done on the season. If they did this again in late Oct / early Nov - I am sure it would be much faster and Coach Smith might have clear expectations for the guys on what paces they should be hitting. But maybe not . . . there's more to this than being a slave to a certain number.
Man this was such an amazing workout.. I would love to see something with Oregon.. But we all know how gay runnerspace is and how they think they own the rights to Oregon.. Oh well.. :(
Dave is an amazing coach and i think what he means by "luck" is that factor that determines when a team has a good day and a team has a bad day. A good example is the Washington women who, besides their undeniable talent, had to rely on some luck in order to have six women all have a great day on the same day.
I take it Oregon likes to stay under the radar till it counts. Have you guys tried to get a workout Wednesday with them, or do they not like to show their stuff till it counts? Considering they are some of OSU's main competition wouldn't a workout of theirs be the perfect thing to follow this?
Another Coach Are You Serious? November 5, 2008 at 1:11pm
He OBVIOUSLY is down playing his team. Why the heck would he not run his team in full strength at PreNats when almost everyone was there? He doesnt want people to see how strong they really are. So his comments in the video are almost jokingly thrown about. They finished top 5 at Nats last year when alot of people didn't think they would be in the top 10 or 15. Clearly he knows what he's doing and I dont think last year they got "lucky".
This is the difference between you and the OkSt coach.
In response to another coach:
1. I think the people who would stop after 4 or 5 - were guys who should only really be doing 4-5 x 1mi anyway - it seemed to be the younger frosh and sophs
2. I think Smith is using the "Luck" stuff to illustrate that his team can only worry about running their best when it counts most - there is much that is out of their control (he seems to call it "Luck"). A common theme I have found expressed by many great coaches at the NCAA level.
The Beast That Is Ncaa November 5, 2008 at 12:51pm
1) you should never think you are sacrificing volume if an athlete can't complete a workout. maybe its an off day or maybe they can battle through, but you risk overtraining
2) as for what he said, i think you are digging too deep. he says the magic buttons, which seems like he's just having a little fun with that. as for luck, i would guess you are a high school coach. ncaa is a different meet. its a meet thats more about not messing up than running well. its only 10 days after the regionals so you have back to back 10ks. for any team to survive through such a long season, stay healthy, and race well in harsh conditions.....there's always a bit of "luck" involve.
don't dig too deep....you'll get a headache
I think this workout was great. We do 6 x mile all the time but I have never done it with the staggered groups, an interesting idea.
A couple of questions to inspire discussion:
1. Is it effective to make someone stop if they are not able to complete the workout as designed? My thoughts - It would be a waste of a workout, at the expense of long term fitness gains, to not complete all 6 miles of work. Granted, teaching the importance of pacing is a great idea but I don't think it should precede getting in the desired volume and intensity. Great scare tactic maybe?
2. I admire Coaches humility but I would be worried as a member of that team if he is saying, "I don't know how to push the right buttons yet". Why would I trust you as a coach. Furthermore, did he really say "we need to get lucky". Maybe I am misunderstanding what he means by luck, but I think that is a horrible attitude to head into a national championship with. The only way I can see luck coming into play would be that other teams have off days because your team doesn't have the talent to compete. If you believe you can train your kids better than any other coach, you shouldn't need luck unless other teams are vastly superior in talent. Maybe this is what he was saying, thoughts?
Simply amazing. I wish them the best of luck. It was amazing to see Colorado go down at Big 12's and with this kind of work they can take just about anyone.
Dave Smith is a great coach. It's not just the physiological effects of a workout, it's the learning that comes with it, too. Setting up an opportunity for guys to "learn how to budget their energy for the whole workout, like in a race" is simply good coaching.
My dear lord! OK State will challenge for the win against OU if this workout is any indicator.
brilliant move by Dave Smith with staggering the groups. Simply brilliant.
Oklahoma State Workout with the Cowboys - Episode #7
A few days after winning their Cowboy Jamboree, the Oklahoma State men's squad meet for an earlier morning workout back on the XC course. Since then they won the Big 12 XC Championship title, keeping Colorado from winning their 13th straight. OSU is going into the last 3 weeks of the season as one of the favorites for the NCAA title. We'll find out who the champion will be on November 24th in Terre Haute, Indiana.
(rest was about 3 or 4 minutes between each interval)
Oklahoma State Workout with the Cowboys - Episode #7
1. Galactic - Bongo Joe
2. TV/TV "Let it Go"
3. Jupiter One "Fire Away"
Fernandez and Vail = Straight badass
“Is is just me, or is this WoW timeless?”
ran a 4:00 flat mile in HS!!!
wish i saw him @ the CIF Masters couple years ago..
Wish him the best tho!!!
You'd wear gloves too if you had to high five Vail after he took a whizz..
“Karl wrote:
his last name is Fernandez, that's a clue about how to say his first same. HAIRmon, not GERMAN, what did everyone take for highschool language? come on people it's not that hard lol”
http://www.runningwarehouse.com/descpageMRS-NMZFXC.html
some guys jumped in later so that their first interval was kept at a fast pace. german and vail running 5:06 miles doesn't benefit them as much as a 4:36 one (or whatever their first one was), and slower runners being pushed too hard in the first 2-3 intervals would mess up their workout.
great video
Cheers guys, great videos.
Bernard Rose 1974-1977
If true, that's quite a long rest for mile repeats for cross country.
-Ryan Hall having his vehicle wreck on the way to the airport before his Houston 1/2 performance...unlucky.
-Shalane Flannagan getting food poisoning, what was it, only three days before the Olympic 10k (?)...unlucky.
I know both of those two examples worked out well for those individuals, but I wonder if Coach Smith was more or less just referring to certain things that are out of your control. OK State's top 7 could be the best team in the nation, but if just one of their guys gets sick, sprains an ankle, etc. etc. - they could be #2. That, in my mind, is what this matter of "luck" is all about.
Great vid, Phenomenal team, Hopefully they have that little bit of luck to push them over the top.
Perfectly paced workout.
My 2 cents
Many are doing the same thing over at Letsrun.com
"They should have done it like this . . . "
OK State has a particular style of racing and this workout clearly reinforces it without turning this workout into the type of monumental effort that will put guys in the hole. Do you really think a few seconds here or there are going to make a big difference in their success. It's not all about the #s - it's about feel. Running faster as you go - mimicing the necessity to fight fatigue in a race situation.
Also - Keep in mind that this was done about a month ago and as Dave Smith revealed, it was the first set of intervals they had done on the season. If they did this again in late Oct / early Nov - I am sure it would be much faster and Coach Smith might have clear expectations for the guys on what paces they should be hitting. But maybe not . . . there's more to this than being a slave to a certain number.
4:30
4:25
hells bells.
they should have ran somethin like this...
4:40
4:30
4:25
last one all out, their top 4 guys should have broken 420 on the last rep.
It would be awesome to see a video with the Washington women as well (and Oregon, as someone mentioned below).
NCAA should be interesting.
GO OSU
Awesome video.
BRB, BALLIN.
This is the difference between you and the OkSt coach.
1. I think the people who would stop after 4 or 5 - were guys who should only really be doing 4-5 x 1mi anyway - it seemed to be the younger frosh and sophs
2. I think Smith is using the "Luck" stuff to illustrate that his team can only worry about running their best when it counts most - there is much that is out of their control (he seems to call it "Luck"). A common theme I have found expressed by many great coaches at the NCAA level.
2) as for what he said, i think you are digging too deep. he says the magic buttons, which seems like he's just having a little fun with that. as for luck, i would guess you are a high school coach. ncaa is a different meet. its a meet thats more about not messing up than running well. its only 10 days after the regionals so you have back to back 10ks. for any team to survive through such a long season, stay healthy, and race well in harsh conditions.....there's always a bit of "luck" involve.
don't dig too deep....you'll get a headache
A couple of questions to inspire discussion:
1. Is it effective to make someone stop if they are not able to complete the workout as designed? My thoughts - It would be a waste of a workout, at the expense of long term fitness gains, to not complete all 6 miles of work. Granted, teaching the importance of pacing is a great idea but I don't think it should precede getting in the desired volume and intensity. Great scare tactic maybe?
2. I admire Coaches humility but I would be worried as a member of that team if he is saying, "I don't know how to push the right buttons yet". Why would I trust you as a coach. Furthermore, did he really say "we need to get lucky". Maybe I am misunderstanding what he means by luck, but I think that is a horrible attitude to head into a national championship with. The only way I can see luck coming into play would be that other teams have off days because your team doesn't have the talent to compete. If you believe you can train your kids better than any other coach, you shouldn't need luck unless other teams are vastly superior in talent. Maybe this is what he was saying, thoughts?
Chris WHO?
Luke WHO?
I guess the big question is what the rest was between repeats?
brilliant move by Dave Smith with staggering the groups. Simply brilliant.
That was well worth the wait!
GO POKES!fikhx