Episode #2 - Molly and Ro

What's Molly going to run in the Trials? The 5K or the 10K?

That guys frickin huge.

Steve Walsh, hottest pacemaker on the planet!

where can i get a pacer like that? he's a cuttie

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!

Lookin good cuz...c u soon i hope x x

no, not Tim Broe. Not at all.

Love it!

is that time broe pacing?

Wow, nice job, i'll try to buy a pacer for the rest of the season, good job

i love the flotrack title at the end. nice touch!
very cool workout... thanks again mark- you're great!

2 mins

Anyone know what the rest was btw intervals?

that would be nice to have a pacer for your entire workout. nice video! can't wait for more.

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.

Ray Treacy is the MAN!!!!!!!
These girls and Kim SMith are going to Rock Stanford this weekend!!!!!

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.

i just saw that guy fall over the hurdle...hella funny! @3:18

I agree: it would be nice to know recovery time between in intervals. Same thing with last wednesday workout.

those are some sick angles there, love the workout wednesdays idea!

LOVE workout Wednesdays - such a good idea! Please keep this a regular weekly feature!

omg read the description people!!!!!!!!!!!!!

I LOVE WORKOUT WEDNESDAYS!!!!! keep em coming mark, please!

steve walsh is a tower.

Dooh!
Yes it is... And I was there.
Darn it

Isn't Molly's PR 15:17? The video had it listed as 15:25.

i freaking LOVE wednesdays!!!!!! this is awesome, nice work everone!

I really love these workou videos

great stuff. good luck girls!

Who's that trying to hurdle at 3:20 in?

Song is "Driving on Empty" by Soundside (look below the video description for the link)

Song is "Driving on Empty" by Soundside.

i'm trying to google this song but no results. WHO IS IT??

what song is that?

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.

how much recovery time in between segments?

steve walsh - great pacing.

great job! love the production. who was that pacer dude?

great stuff

Another great workout wednesday video. Each one is better than the week before.

that's the shizzle

wowowowowowow

good job girls

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. :)

You can sing all the songs that you know but you'll nver win 9 in a row

i think my brain just exploded

Up the village!!!!!

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.

I'm no physiologist though.

Got to love Workout Wednesday - go the FLO!

3:19 into the video is the mark on the steeple?

Great music, creative angles, interviews, and athlete selection!
Why is changing pace in a workout important to racing and training?