University of Washington Women Workout - Episode #8 : Speakers & Interviews

why can't I ever find the name of the song that is playing in the beginning?
Someone help me out here?

Winning the National Championship..

is there even a benefit from running 2 miles at tempo pace.

I'm a guy, and every time I need a little inspiration, I come back to this video. I wished I had Kendra's running form, it just seems so effortless. Wish I was as fast as her too!!!

these girls are brilliant! i loved watching them and how their form is and what not! :) it was very cool

Perfect Sam. To put it simply, when your body is in good speed shape, it's a whole lot easier to maintain efficiency at race pace. Virtually every good coach in the country adds these type of repeats to their x-c workouts. Besides, the last 200 meters of a x-c race can a make or break a team and good speed shape is essential to this part of the race.

the purpose if 200 repeats isn't to directly increase VO2 max through aerobic stress (because obviously a 30 second bout isn't long enough to place that kind of stress on the body, not to mention the exertion level/use of fast-twitch muscle fibers as opposed to slow-twitch); from what i've read, these sprints are used to further develop neuromuscular coordination, which increases efficiency when running at submax pace/raises one's running economy, and thus improves performance.

laura graduated from lmu in june and is now attending UW and working on her doctorate in physical therapy. she was 61st at cross nationals last year and will be running indoor and outdoor track for the huskies this year.

its the dempsey indoor track facility. its right on the uw campus, really fast track too.

seriously though what is the track

seeeeee, there goes the lurking girl again. always trying to do something to get attention. LOL

Yeah what track is it?

The band (or dude) is Honey Claws, but what is the TRACK? I can't find it on their myspace.

They are all so hot.

They look unstoppable. I'm almost glad my team didn't qualify for Nationals!

I didn't mean to call her 'Bab' but the last part of her name got censored by this comment section!

It could just all be a masterful deception to throw off other teams. Ya, lets show em running a bunch of repeats and Bab wolfing down cookies!Maybe the other teams will do the same... Of course that theory all comes crashing down since they are just destroying everyone regardless, and don't need any tricks..

yea thats what i forgot to say i dont agree with 30sec 200's during xc but he does have enough championships to show he knows a little bit lol.

I don't know about the 200s either, but Metcalf seems to know what he is doing, and if it's 200s, then run 200s. Heck, if he said to run backwards in traffic I'd do it. The alternative is watching nationals on tv from Boulder :)

yes i have but they arent going to run multiple 200's in 30 sec. the only thing anywhere close to that is the beginning. doing 200's isnt the smartest thing we had 2 kids that would run 200's and 300's after practice during xc and they ended up not finishing the season. if dont need that kinda of speed dont train for it. puts a lot of stress on the body. train for what u need.

You ever seen the start of a XC race?

who is laura mickelson? she isnt listed on the roster. transfer?

what is the point of running 30 sec 200's during xc they will never need to run that fast? thats the way u pull something.

Kendra is not going to be a top 3 runner at nationals....she may be in the top 5 but my top three is Sally, Susan and Flanning of virginia tech and it can go in any order......well I guess its all on the day...

You wont run a 27... you wont do it... wussy

Kendra will not be running this weekend at Stanford according to a Seattle paper.

I predict Sally K. 1st but I wouldn't overlook Stanford's Chetelat and Gits to be in top 10.
Sally K.
Kendra S.
Susan K. (FSU)
Marie Lawrence
Nicole Bush
The girl from West Va.
Lauralynn Chetelett
Alex Gits
Alex Kosinski
Follet

My god, U-dub may have the hottest top 7 I've ever seen! and i ain't talking about running.

Schaaf's stride almost reminds me of Bernard Lagat's and El G's in that she has a bit of an abnormally high knee lift for a distance runner, she's mostly up on the toes very lightly touching down (very little ground contact time), and she stands very upright while running. Beautiful form!

the best part is at 520ish when they all take care to run around the puddle...

Wow, Kendra looks so smooth and effortless running, no wonder she blew away the field at Pac 10's. I havent seen a runner look so smooth and dominating since...... Sally Kipyego.

Hence the problem for Kendra. Really only a problem if she goes out and tries to outrun Sally, just isnt going to happen.
If Kendra goes out with the leaders behind Sally, she can pull away and get 2nd. If she tries to stay with Sally.... it will be like we say in the country...she will be taken to the woodshed and be lucky to hold on to top 10.
Prediction:
Sally Kipyego
Susan Kuiken
Kendra Schaaf
Tasmyn Fanning
Brie Felnagle
Nicole Bush
UW wins the team title with under 50 points. Florida State shocks Oregon for 2nd.

bab is censored.. it just says "bab"

Forgot to mention that Katie Follett is a great speaker and also a very good writer, her blog talking about the race is very well written.

Wow great workout!! You guys are on a roll, first with OSU and now Washington.. this might be one of the best teams ever. Kendra Schaaf is incredible and the real deal.. she looks so effortless when she runs (even at the Pac-10 meet). Good to see some names like Christine Bab and Mel Lawrence and the rest running good as well.. a really strong team. It would be crazy if Jordan Hasay decided to attend here! Go Huskies!

where is the purple? you are the Huskies! purple and gold are the colors....gray is so well gray- put some color back in Seattle! btw good luck this weekend, tear it up

that was a real nice workout. it was really motivating. Thanks Ryan!!

good video but it was missing mo huber

Great workout, They run faster 200's then I do. jesus.... gotta step up my game

Seems like a nice coach; soft-spoken guy. Must be a great recruiter.

Get videos, but it seems that the music nevers changes, I swear this song was useed on a previous WWV (workout wednesday video). The Music cna really add to the public audience in the video as well as the workouts difficulty too.

11:08 Laura Mickelson YEYEA

Seriously, if Ms. Campbell would like to travel to the east coast for any reason, I am absolutely positive I could find someone that would buy her dinner. And an engagement ring. And drapes.

I know the band name is Honey Claws but what's the song name? I looked on their page and that song isn't on there. What is it?

That dog was really cute!!

Greg seems like a great coach. Very calm and confident, these girls have great talent and a great coach. Nationals should be fun to watch!

Btw, Anita Campbell, Katie Follett and Lauren Saylor, nuff said.

Dear Lauren Saylor...you so fine.

Cute asses in tights, whats not to like? However, no way that is their tempo pace. I guaranty you none of them are capable of running a 10k at 5:15 pace.

don't know about you guys but the way Metcalf looks, and especially talks reminds me a lot of Jay Johnson

Hey, if you guys can continually comment, "OMG, she's hot" and much more than we gals can comment on the clothing choice. Fair is fair!

Like, omg! Can you believe what she's wearing? come on, people.

great video!
go girls!

And I love the black tights they are wearing to work out in, and the assorted other mis-matched look. They look great!

Amazing workout.. and great Video Ry

Remember guys, Coach Metcalfe said it was 2miles @ tempo, not a 2 mile TT, so i'm sure that the girls weren't all out.

Kendra has some of the best technique I've seen. Her knees were up and driving through the WHOLE workout. Her arms were relaxed and driving forward, yet she never looked like she was working. She looks like she's running the mile. The thousands of form drills she's probably done are paying off.

Mel, you so hot!

I've never seen such an ugly assortment of running shorts/bottoms.

Sally is on fire. She ran like 19:45 on a very hilly Iowa State course to destroy the field at Big 12's. Given what weve seen out of her in the past, and how she is running now- she is without a doubt the clear favorite. Her losing the individual title would be a bigger upset than UW losing the team title- and thats saying a lot.

Sally will take off hard like she always does. Felnagle, Kuiken will not go out and stay with her. Kendra will have to decide. Try and run with the clear favorite, or run for 2nd. Sally will make her choose. My guess is Metcalf wont tell her to go with Sally and risk burning up. Instead , go out and shoot for top 5, maybe 2nd.
I know its tough to compare cross and track. But as good as Kendra looked doing 2 miles at 5:15 pace, keep in mind Sally can go 5:05 pace for 6 miles on the track.

Yip she's
a hottie...great vid

i went Redmond washington, right outside seattle, last july and had a chance to run there for two weeks and i made my runs daily around lake washington. it was the best place that i have ever ran on. The weather,air and the view around you made it a great place to run. it was near the micrsoft headquarters.

Anita cambell is super fine!!

nice video, the team looks tough. schaaf, lawrence, and campbell looked really smooth in that workout. you guys should do the stanford men soon for workout wednesday.

I don't think he said it is dark and dreary all winter. Thought he said because of daylight savings time with what time they practice, it makes it 'look' like it is dark and dreary.

it going to be fun watching these ladies this weekend.

Liked the music, the scenery, some workout, some coach hype and some good cameos of the runners. Really good combo. Good luck to them. Thanks.

i really liked watching a workout run where I have run before and is familiar to me. that was really cool. the UW team is really solid, but i'm not a fan of metcalf at all. i don't know what everyone is talking about when it comes to seattle weather, i have lived in the seattle area all my life and it isn't "dark and dreary all winter."

awesome workout! Those girls ran that workout great. The coach seems really cool too. Great job girls and good luck at Nats!

Nope. Felnagle always falls apart in the big ones. Sally, Kendra, Mel Lawrence, Susan K. perhaps.

Awesome workout! However, I'll reserve my special saying until after November 24th (it's a UW Dempsey Indoor thing...)

greg seems to be a nice guy, but i've heard he's firey comments can make him a huge jerk too. Yet there doesn't seem to be anything but good things happening for UW now. I just hope oregon can challenge them at nationals.

Huh, are you serious? I'm going to guess no and that is sarcasm but just in case, did you see the results from Pac-10s and Pre-Nats?

No worse than 2nd. She was told not to lead early in the race at Pre-nats which is clearly her best stategy so far this year.

they didn't seem to be running together that well during the workout to me. Oregon is where its at!

to finish 2nd to the greatest female cross country runner in NCAA history as a true freshman would be a fantastic accomplishment.

My bets are on 4th place behind Kipyego, Kuiken, Felnagle.

What can't be overlooked here is how seamless the team looks on film. They have a coach who makes it fun and a group of runners who support each other in every way possible. Rain or shine they looked relaxed and in sync. It's quite possible they haven't peaked yet. At Pac-10s, they did what they do best -- run together. The West Regional meet at Stanford this weekend lines up perfectly for Washington. No real pressure to perform any certain way. They can sit back (a bit) and work on whatever they need to in order to get ready for Indiana.

Someone is going to need an amazing day to beat these girls.

No, Kendra does Not have a chance of beating Sally Kipyego- unless Sally has a horribly off day- not likely. She does have a great shot at Kuiken however and finishing 2nd.

Sally is just too savy and strong for Kendra. She will make her first move about 1k and thin the field to about 4 or 5 girls- then start the pain by pushing and pushing the pace until she is all alone. That strategy could help Kendra bean Kuiken though.

Great video thanks!

The OSU workout was done on a somewhat hilly loop, though the footing is hard and quick! We'll see what happens when they get on the course at nationals especially if it's soft!

So they are basically training on a dirt track? I see Oregon doing that as well....no wonder their times are so fast for these workouts! I have yet to see a video on here where a xc team works out on a tough grass loop.....but I guess there doing something right!

yeah, seattle has been flooding for the last few weeks now. it sucks!

typical seattle weather in winter is dark and dreary. Glad it didn't seem too rainy though and 10:36 for "easy" 2mile is booking

what was the rest after the 200's before the 2 mile and the rest after the 2 mile before the rolling 200's

Are Greg Metcalf and Kelly Strong the two most positive coaches on the planet? Apparently it's contagious. This is a great team, a great group of ladies and they are a lot of fun to watch! Go Dawgs!

This coverage was great!

The first song is Honey Claws. There is a link to their page under the description.

yeah whats that first song. Im pretty sure its honey combs, or something like that. Ive tried to look em up but cant find anything.

Woof!

what is the song that plays for the first minute?

Nice workout by the women. FTR, Seattle and the Pacific Northwest is that dark and dreary all winter.

Wow! I am so impressed

i totally called this video on the workout wednesday main page.

weird...i just watched the austin marathon recap right before this video. same intro.

These girls would beat my college team

How are Kendra's times compared to Jenny B. or Sally? Does she have a chance to beat Sally at NCAAs?

Wow what a beautiful place to workout. I love Seattle! They are so lucky.

Ya that's right I stayed up to be the 1st to watch this!!!!!!!!!!!!!!
Thanks flotrack you always come through