Since an early age, Molly Huddle has been determined to be an elite runner. So much so, that she didn’t allow the absesnce of a cross country or track program… ...More about Molly
31:27 10K at Stanford! Are you kidding me? Shalane got all the ink but Molly had a monster race. She gobbled up the other runners in the second 5K. Go Molly!
that would be nice to have a pacer for your entire workout. nice video! can't wait for more.
Douglas_x posted May 1 at 10:12am.
Seriously, not stating what the rest is between intervals is only telling half the workout. Track afficionados should know better and I assume that will be corrected quickly.
Swifty posted May 1 at 8:57am.
Ray Treacy is the MAN!!!!!!!
These girls and Kim SMith are going to Rock Stanford this weekend!!!!!
Nc Coach posted May 1 at 6:38am.
I'm a distance runner but find myself coaching an entire track team these days. As with many coaches. I am having trouble getting my sprinters to understand that hard fast workouts are needed to improve. I think it would help if we had some sprint workouts up here to show them how hard collegiate / elite sprinters work.
Lolololol posted May 1 at 1:24am.
i just saw that guy fall over the hurdle...hella funny! @3:18
Kjn posted April 30 at 9:58pm.
I agree: it would be nice to know recovery time between in intervals. Same thing with last wednesday workout.
Angles posted April 30 at 8:56pm.
those are some sick angles there, love the workout wednesdays idea!
Sara_x posted April 30 at 6:52pm.
LOVE workout Wednesdays - such a good idea! Please keep this a regular weekly feature!
Cheryl gave an awesome physiological explanation of pace change.
From a practical sense, I would guess that the pace changes in this workout are intended to simulate what might happen in the trials 5k. You never know, but it might start with some chillin' 75s (the first mile), have an extended period of 71s (some of the middle distance intervals) later on, and close with a hard 400.
Brown_x posted April 30 at 9:52am.
how much recovery time in between segments?
Blind posted April 30 at 9:07am.
steve walsh - great pacing.
Impressd posted April 30 at 9:04am.
great job! love the production. who was that pacer dude?
Eckerd posted April 30 at 8:53am.
great stuff
Seamus_x posted April 30 at 7:32am.
Another great workout wednesday video. Each one is better than the week before.
I'm no professor, but I think Cheryl paid attention in anatomy & physiology class. Or it is all those great Flotrack Coach interviews she has watched over the past 2 years. :)
Anti-jem posted April 30 at 6:57am.
You can sing all the songs that you know but you'll nver win 9 in a row
Wow posted April 30 at 4:54am.
i think my brain just exploded
Jem posted April 30 at 4:49am.
Up the village!!!!!
Cheryl_x posted April 30 at 2:39am.
darren,
This is just a guess, but changing pace in a workout might be important for neuromuscular adaptation. It probably stimulates the action potentials in your nerves to be triggered faster down the motor neuron axon to the neuromuscular junction; resulting in more efficient release of calcium ions into the nerve ending and therefore more synaptic vesicles full of acetylcholine to be released into the synapse. More acetylcholine = more action potential propagation in the muscle fiber.
Another factor in changing pace is the mechanical and chemical processes of the muscle fiber and sarcomere itself. During stimulation of the muscle cell, the motor neuron releases the neurotransmitter acetylcholine which travels across the neuromuscular junction (the synapse between the terminal bouton of the neuron and the muscle cell). The action potential then travels along T (transverse) tubules until it reaches the sarcoplasmic reticulum; the action potential from the motor neuron changes the permeability of the sarcoplasmic reticulum, allowing the flow of calcium ions into the sarcomere. The outflow of calcium allows the myosin heads access to the actin cross bridge binding sites, permitting muscle contraction.
Molly Huddle and Roisin McGettigan (Ro) who run for Run Providence do a ladder workout on the Brown University track in Providence, Rhode Island. Molly Huddle was a mulitple All-American at Notre Dame and Ro is the Irish record holder in the steeplechase and finished 2nd at the 2007 World Athletic final.
Song is "Driving on Empty" by Soundside.
Click here for more Soundside music. Molly Huddle is sponsored by April 30, 2008
Episode #2 - Molly and Ro
very cool workout... thanks again mark- you're great!
These girls and Kim SMith are going to Rock Stanford this weekend!!!!!
Yes it is... And I was there.
Darn it
From a practical sense, I would guess that the pace changes in this workout are intended to simulate what might happen in the trials 5k. You never know, but it might start with some chillin' 75s (the first mile), have an extended period of 71s (some of the middle distance intervals) later on, and close with a hard 400.
This is just a guess, but changing pace in a workout might be important for neuromuscular adaptation. It probably stimulates the action potentials in your nerves to be triggered faster down the motor neuron axon to the neuromuscular junction; resulting in more efficient release of calcium ions into the nerve ending and therefore more synaptic vesicles full of acetylcholine to be released into the synapse. More acetylcholine = more action potential propagation in the muscle fiber.
Another factor in changing pace is the mechanical and chemical processes of the muscle fiber and sarcomere itself. During stimulation of the muscle cell, the motor neuron releases the neurotransmitter acetylcholine which travels across the neuromuscular junction (the synapse between the terminal bouton of the neuron and the muscle cell). The action potential then travels along T (transverse) tubules until it reaches the sarcoplasmic reticulum; the action potential from the motor neuron changes the permeability of the sarcoplasmic reticulum, allowing the flow of calcium ions into the sarcomere. The outflow of calcium allows the myosin heads access to the actin cross bridge binding sites, permitting muscle contraction.
I'm no physiologist though.
Why is changing pace in a workout important to racing and training?