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Kara Goucher Workout 20M Pre-Boston - Episode #13

Back in March, Flotrack was fortunate enough to ride along as Kara Goucher ran her final big workout prior to today's Boston Marathon. The 20-mile run took place five days after winning the Lisbon half marathon in Portugal.

The workout was meant to simulate the Boston Marathon. Kara alternated running on the track several miles and then onto the 1.75 mile loop around the Nike Campus.

Weather conditions were good despite light rain towards the end.

After the 20m run was finished, Kara did light work inside the pool, followed by an ice bath.

Pacers in this video were Arlan Bowman, a local runner in Beaverton who has paced the Oregon project for several years and Julius Achon a Ugandan middle distance runner who still owns the NCAA 800m record (1:44.5).

To watch Kara Goucher's interview after the Boston Marathon click here.

Filmed and edited by Kevin Danaher
April 20, 2009

Organization:	Nike
College:	University Of Colorado At Boulder
Bio:	Not everyone can say they’re the second fastest woman in American history. The Northern native sprinkles her speech with a distinctly Midwestern accent when she speaks honestly and earnestly about her… + See More + Not everyone can say they’re the second fastest woman in American history. The Northern native sprinkles her speech with a distinctly Midwestern accent when she speaks honestly and earnestly about her… + See More - See Less - Not everyone can say they’re the second fastest woman in American history. The Northern native sprinkles her speech with a distinctly Midwestern accent when she speaks honestly and earnestly about her collegiate struggles with eating problems. Upon sustaining multiple injuries and surmounting her eating problem, Goucher graduated from the University of Colorado in 2001, leaving a legacy of becoming the NCAA Outdoor Champion in the 3000m and 5000m, the NCAA Cross Country Champion and a 5000m Olympic Finalist, placing eighth. Her mighty comeback continued as she finished second in the 5K at the USATF Outdoor Championships in 2006. She set personal records on the international level and ran the World “A” Standard in the 1500m, 5000m and 1000m. Her third place finish in the 3000m at the 2006 IAFF World Cup and her 10k time ranks her the second fastest American woman of all time. Goucher continued setting records as she reigned over the Great North Run with a time of 1:06.57, a record that earned her the title of the fastest woman’s half-marathoner of the year and set a new American best time. The record-setting, obstacle-dominating success story moved to Oregon with her husband – American runner Adam Goucher – and continues to be coached by Alberto Salazar.

#57	KDFERG October 14 at 10:15pm OHNVM... reply
#56	KDFERG October 14 at 10:15pm OMGWHATISTHENAMEOFTHISFIERCESONG!?? reply
#55	Quickpick May 11 at 7:11pm the song is "talk amongst yourselves" by grand national. Awesome workout song listened to it several times today during ride and run reply
#54	Anonymous Coward May 8 at 7:42pm She is awesome!!! reply
#53	Sal W. Delle Palme May 1 at 4:02pm what a sweet track...wicked video btw reply
#52	Natasha April 30 at 4:21am This is such a great vid! Thanks! reply
#51	Annie April 26 at 7:24pm Go Kara! Definitely post the songs that go with the videos - and watch the sales of songs go up. reply
#50	SHE IS April 26 at 1:07am awesome reply
#49	Fiddle April 23 at 4:00pm Is Julius wearing the old Nike Streak II? Those were my favorite shoes but can't find them anywhere now. reply
#48	Homie April 22 at 2:15am Its all about tehhh Flexible training plan!!! reply
#47	Anonymous Coward April 22 at 1:07am i was there it was all a fake alberto made this up to through off the other runners.They had to do re takes because he didnt like the camera angle.And as for the times it was 650 pace stride 100 so on.I mean only a fool would do a work out like this 5 day after a 1/2and also whats 3 days more way back in march. reply
#46	Anonymous Coward April 22 at 12:59am i knew julius when he ran for suno(southern university of new orleans).I rode my bike on the side of him in1995 as he walked down south charlation just before tulane av .I talked to him for like a 1/2 mile.This was the spring of 1995.Ithink he was only in new orleans for spring of 1995 .Go julius. reply
#45	Justin Johnson April 22 at 12:15am Awesome video Kevin. The different angles were sweet and great editing. reply
#44	Anonymous Coward April 21 at 9:09pm talk amongst yourselves - grand national reply
#43	The Track April 21 at 8:14pm So what was the name of the song during the tempo? reply
#42	Brickrichard April 21 at 8:09pm does anyone know what the name of this songs are for this video? reply
#41	esondag April 21 at 7:31pm Mark From Flotrack said: “no” hahaha...bless your heart. Keep doing what you're doing! I'll take this over what the 'professionals' are doing any day of the week. reply
#40	Mattsonn April 21 at 6:42pm I agree, prob the best workout vid yet. Great jog mark. reply
#39	b.crew April 21 at 6:18pm no Mark in this video?!!!? reply
#38	b.crew April 21 at 6:13pm really enjoyed the video, excellent footage. reply
#37	Andrew Goodwin April 21 at 5:54pm wow, quality job. you guys are getting real good at this. reply
#36	Anonymous Coward April 21 at 5:09pm 8:30-8:42 is the sweetest part of the video, yes. reply
#35	Vron April 21 at 4:52pm Kara's amazing! This video was one of the best I've seen. reply
#34	Harry X April 21 at 4:32pm man, i hated marathon training. reply
#33	Bart VanAalst April 21 at 4:05pm this is a cool video... Ryan/Mark: get in a Kevin D class asap ;-) he makes the best vids!!! If the vids would be more "professional" you'll probably get an add going on every 30 secs... keep flotrack-flotrack (read the Letsrun Boston race recap on how s*** the pro's doing their job!). This almost beats the Ritz-trials-workout vid.. (which just has some better music). reply
#32	steepleman10k April 21 at 3:38pm straight up legit. awesome workout and video. keep it up guys!! reply
#31	Kara's Awesome! April 21 at 1:50pm no problems loading, it just takes forever. still haven't watched the whole thing. reply
#30	PJ April 21 at 1:28pm Loved the video...thanks Flotrack reply
#29	Max Group April 21 at 1:15pm That track is so sweet. I would love to train there. reply
#28	Secret April 21 at 12:42pm So did they let you tape this but not want you to show it until after the marathon? reply
#27	Andrew Gallant April 21 at 12:30pm is anyone else having trouble with the videos loading? reply
#26	Anonymous Coward April 21 at 11:56am what was the music? It was sweet! reply
#25	Anonymous Coward April 21 at 11:39am It's interesting to see how her body has changed since she switched to marathon training. And I don't mean that in a creepy way. She just looks somehow longer and leaner, even tho she was impossibly lean before! Anyway, inspiring workout. Thanks Flotrack. reply
#24	Melbs April 21 at 10:56am Yes, great video. Professionally done. I question zip's perception of reality. reply
#23	Jay Falcone April 21 at 10:53am Ryan From Flotrack said: “danaher, sweet job with this video! thanks to alberto and kara too. i actually did 20 this morning averaging about 5:22 and then i woke up” I ran 20 miles.. then I woke up =\ reply
#22	Chris Musgrove April 21 at 10:27am zip shut up this is a great video reply
#21	Josh April 21 at 10:20am Mark From Flotrack said: “no” hahaha good! reply
#20	Ryan From Flotrack April 21 at 10:04am danaher, sweet job with this video! thanks to alberto and kara too. i actually did 20 this morning averaging about 5:22 and then i woke up reply
#19	Mark From Flotrack April 21 at 9:20am Zip said: “Great website, but try to be more professional in the camera operation. You are lucky to have this opportunity and access. Make it as pro looking as you can.” no reply
#18	Zip April 21 at 8:26am Great website, but try to be more professional in the camera operation. You are lucky to have this opportunity and access. Make it as pro looking as you can. reply
#17	Michael Chapman April 21 at 8:25am Anonymous Coward said: “whats the song called” The track is called "Talk amongst yourselves" by a group called Grand National. This is a remix off of Sasha's Involver album I believe. yes this is great track reply
#16	A April 21 at 7:25am Great setup and editing to this video. Loved the camera shots and overall feel of the video with all of the visual effects and even the font and style of the mile splits! This probably took a lot longer to make than most but I would love to see more like it. reply
#15	Anonymous Coward April 21 at 5:28am great workout she is so hot reply
#14	Robert Lee April 21 at 5:02am If it would have had "Cat Empire" playing "Hot coffee" on this video..that would have made this the best video of all time. reply
#13	Zachary Fitzgerald April 20 at 11:11pm Who's the white guy pacing Kara? reply
#12	Trackgirl April 20 at 10:48pm Kara Goucher is a stud. reply
#11	Kevin Liao April 20 at 10:01pm I'm guessing this is the video the guys at Mt. Sac were talking about. It's awesome and very well put together, another Flotrack classic. reply
#10	Aaron Dilts April 20 at 9:33pm That was well done. I love watching workouts like this. Kara rocks! reply
#9	Anonymous Coward April 20 at 9:31pm whats the song called reply
#8	Andrew Garai April 20 at 9:23pm elaine said: “What shoes is she wearing?” lunar racer reply
#7	Anonymous Coward April 20 at 9:17pm that is the sickest track reply
#6	Fan April 20 at 9:09pm Gotta love that track! reply
#5	Elaine April 20 at 8:56pm What shoes is she wearing? reply
#4	Trackgirl April 20 at 8:55pm Look at her arm muscles, wow! Great video, her race today was so inspirational... she was in so much pain but just kept pushing on and made a gutsy move. Only her second marathon too, she is going to be great in the future. reply
#3	Memo To FloTrack April 20 at 8:18pm Inadvertent, was editing the description and it captured only the 2 first posts when the page was reset. I was simply saying you should replicate the style you did this video in. reply
#2	Eric Blake April 20 at 8:05pm Wow!! One of the best put together flotrack vids I think. reply
#1	Roland Graves April 20 at 7:20pm sweet reply

Kara Goucher 10th in marathon at 2009 IAAF World Championships	Kara Goucher part 2 after marathon at 2009 IAAF World Championships
Kara Goucher 5k champ USA Outdoor Championships	Kara Goucher Harry Jerome Track Classic (1500 3rd)
Question (6/10): About World XC, Mombasa 2007 USA XC Champs	Question (3/10): The Ladies 2007 USA XC Champs
Kara Goucher after 2009 Boston Marathon	Kara Goucher Workout 20M Pre-Boston - Episode #13
Kara Goucher and Jon Capriotti 2009 Boston Marathon	Kara Goucher at Nike Town

b.crew	Jeff Caron	Ben Vukovich
paellis	Anthony Langan	Yohan Lee
Marianna Jimenez	TooFat 2Run	Chelsey Cortez
Raldy Simms	Hailey Harren

Kara Goucher Workout 20M Pre-Boston - Episode #13

Boston ⋅ Boston, MA, US ⋅ Apr, 20 2009 | Coverage created by Mark From Flotrack

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Kara Goucher Workout 20M Pre-Boston - Episode #13

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