FloEuro Workout with Pace Sports : Speakers & Interviews

Ian am gona win the juniors...

Ward.

Dont bring me the into it. you wud regret it believe me.
Ward, i want to see u runnin 3.45 and 1.50. and NOT wasting ur life on Flow trak.
James

if anyone misunderstood there!
i meant that this person hiding behind the name"really" is a disgrace!

your a disgrace!

go back under the rock you crawled out off!

hi dosn say in d results dat he fel al it says iz (4:16)...hahahahahahahahahahahahaha.....

apart from the fact that he got tripped up with 550 to go just when the race was heating up and sitin in a good position!
an appeal was made but you know the strength of the appeal by ireland against a european council dosent stand a chance!
definitely one of irelands best juniors and junior next year!
he will be back !
whoever you are writing that comment is obviously a complete loser!
robinson has got a future and you prob dont!

that comment about paul robinson was out of order, the lad hasnt had a bad race all season...one of irelands best juniors going by results, and times. give the lad a break, he's only human after all

Greg King is a tube what an who lives in james's arse....

Paul Robinson===4:16...hahahahahahahhaahahah.....

naw boys ward is a really nice fella!
hes also a very good runner and hes gona do great in the euro juniors !

swear
i love him

Aww darren atleast i av the chance 2 get 2 the final...
Unlucky son hav fun in d aura....
An jst wait il get ur 800 time...

Ward is not going to make the Euro final I think we can all agree on that. Ward just to let you know of a session I did recently with my clubmate Campell over the pond not Pace by the way. 800-157, 600-1.29, 400-58-200-27off 200 jog. Go on Ward try that and inform us all of your results.

talk about totally owning everybody else in this thread... good man

Really just torched everyone so bad.

Really is the smartest man I've ever heard of.

1 Asbel Kipruto Kiprop KEN 1:43.48 10
2 Ismail Ahmed Ismail SUD 1:43.82 8
3 Gary Reed CAN 1:43.95 7
4 Yeimer López CUB 1:44.76 6
5 Dmitrijs Milkevics LAT 1:45.00 5
***6 Abraham Chepkirwok UGA 1:46.07 4***
7 Boaz Kiplagat Lalang KEN 1:46.27 3
8 Eugenio Barrios ESP 1:46.60 2
9 Nathan Brannen CAN 1:46.61
10 Efthímios Papadópoulos GRE 1:48.90
Collins Cheboi KEN DNF
Antonio Manuel Reina ESP DNF

yes boys . ward u ave ran 3.49 once and ul probly never get near it again. 4.03 ta 3.49. ders sumtin fishy bout dat. and i guarantee ya ya wont even make da final of da juniors

Dis REALLY kid ur a in prick who finks he no's it al wen ur mre dan likely a 1 off junior who ran a gud timw whos stil living in d past cop on d stop talkin ota ur arse...

1 Alfred Kirwa Yego KEN 1:45.23 20
2 Mohammed Al-Salhi KSA 1:45.61 16
3 Nadjim Manseur ALG 1:45.64 14
4 Mbulaeni Mulaudzi RSA 1:45.69 12
5 Boaz Kiplagat Lalang KEN 1:46.25 10
6 Manuel Olmedo ESP 1:46.64 8
***7 Abraham Chepkirwok UGA 1:46.75 6 ***
8 Lukas Rifeser ITA 1:46.91 4
9 Luis Alberto Marco ESP 1:47.95
10 Miguel Quesada ESP 1:49.71
Vincent Mumo Kiilu KEN DNF

Okay, so 3min break in between each set.
Now how much break in between the repetitions? 600 - 200? 500 -300?

1 Jackson Mumbwa Kivuna KEN 1:44.86 10
2 Arturo Casado ESP 1:45.52 8
***3 Abraham Chepkirwok UGA 1:46.14 4 ***
4 Eugenio Barrios ESP 1:46.30 3
5 Prince Mumba ZAM 1:46.60 2
6 Juan Carlos Higuero ESP 1:47.27
7 Pawel Czapiewski POL 1:48.32
8 Juan José Troya ESP 1:48.74
9 Mouhssin Chehibi MAR 1:49.09
10 Juan de Dios Jurado ESP 1:49.94
Daniel Ruiz

Race like you train... 1:46 pace in workouts 1:46 pace in races. Yes there's other factors but by and large training gets over complicated.

darren mc breaty r u avin a luk at dis wen ur bk in donegal im over ere in pace trainin lik a beast dats y u dnt av ani of d times in d 800 r 1500 n i jogged round mary peters 1500 in 3:49 n al get a medal in d euros gna run 3:45 hw u lik dem apples biatch........ an plus mi an bolt r lik best friends nw....

ian ward i love you

what kind of budget do you guys have lol?

This isnt to say that all of their workouts are right below the mark they are trying to reach, I'm sure we are only seeing a small piece of the puzzle...

They had marks in the past they probably trained for and reached, what convinces you that they would not reach the next goal they set (this one workout).

How many coaches preach running to below a given threshold? If your going to do a 1500m workout with appropriate rest and volume does it make sense to do it at 2000m pace and assume that will prepare you for the rigors of your goal 1500m pace? Its not just something Canova believes. I can't really think of a coach taht believes running in a given workout zone but slightly under it will benifit you. If you want to run 1:42, then train for 1:42. Ive talked with many great 800m throughout my years. Bungei, Coe, Kipketer, Gary Reed. If you knew the workouts that got them to where they are then saw this workout you would have the same confusion.

yea

That was in reply to 'Really?'

He may be arguably the best distance coach there is but that isn't to say he is the only distance coach with any success training athletes. These guys are obviously doing something right judging by their times (1:43/1:45). Whats more important according to the agent one has been winning

So I fail to find what confusion you are struggling with, were they not fast enough for you? keep in mind this was only one workout session. Was it there lack of conformity to one mans ideology of training distance runners? A ferrari isn't a lamborghini is it? No, yet they both are very fast so chill.

Ricky is also Usain Bolt's agent. Here he talks briefly about Bolt's impact on the sport.

It was about 3 minutes between the first and second set.

so was it 3 minutes between the (600, 200) or 3 minutes between the first set an second set

speed demons!!!

Shawn Simon, if you know anything about periodization and specialization then you would know that this will not prepare the body to run 1:42. Maybe take a second to read some of Renato Canova's work on special and specific work. I don't see the value in this workout for Chepkirwok, if they're still in the special block of training then they should be working out more at 1500m or 400-600m pace to get the fitness needed to perform the specific workouts at 800m goal pace necessary to attain that racing fitness. Assuming they're in the specific block as they would be at that point in the season and the workout sets are accumulating 800m in volume, the workouts should be set at goal pace, at first the reps being in in shorter lengths (4x200m) and progressing longer as they get closer to peak fitness (600m, 200m). That is what Canova preaches and he is arguably the most successful distance coach ever and the main inspiration for distance coaches handling African runners. Maybe now you see my confusion?

nice workout!!!!!

They are essentially running two 800's at 1:46 with three minutes rest in between. The 800's are to get the athlete tired so the 200's simulate the last 200 of a race. How does this not translate into a fast 800. Plus one of them is coming off an injury. This is a gret workout for late in a cycle.

nvm totally didn't read the side

about time we get some europeans

Is it a prerequisite to work for flotrack that you have to start every question in the interview with "Talk a little about"? Seriously, ask a real question.

Chepkirwok is definately in the yellow as I already pointed out. Why would Chepkirwok - a Ugandan sponsored by Puma - be wearing Nike gear and the spikes colorway only given to Kenya athletes? Please explain how this works.

Um no, Kiplagat is in the yellow, he did finish the workout.
And there's no way Abraham Chepkirwok (blue) is 20 years old.

Chepkirwok (in yellow) did finish the workout, Richard Kiplagat didn't.

The Song is "Working All The Time" by The Pimps of Joytime.

Glad you guys liked the workout. Remember Chepkirwok is coming off injury which is why he didn't finish the whole workout. If I remember correctl this was a relatively easy workout for both guys in terms of intensity.

"Great workout guys. I'm glad we have some competition across the pond."

By anthony nuzzio...five hours ago.
Possibly one of the funniest things I have ever read in a flotrack comment.

yeah but the 200's at a 25 second pace demand the intensity needed

Call me crazy but I thought the times would have been faster for the first two sets if Chepkirwok (who was the one in the neon yellow actually) wants to run a 1:42. A 1:21 600m doesn't simulate the demands of that kind of pace and nor does a 1:06 500m and a 40 300m. Maybe he was holding back but yeah if that was a best effort workout then he won't be coming close to 1:42.

yeah floAfrica will be dope

i dislike distance but this was pretty entertaining GOOD JOB!

finally some real runners, kenyans. Now its time for the other real runners, ethiopians.

What's the name of the song?

Soooo smoooth. A workout I had this year had a 200m all out at the end. I got 26(w/o spikes), and I was all over the place. These guys make 25s look so easy. Trust me they are not.

ricky simms has strong ties with finn valley ac,wards club and it was arranged 4 him 2 train over there 4 a while,

What was the rest after 2 runs?

allready waiting for 'FloAfrica Trip'!

Just did 6x400m in 1.20-1.30, Kiplagat here i come!

flotrack at St Mary's!!

he has a good trainin group then!!!

That was a good work-out..so smooth.

thats was sooooo good!!!!
and it looks like ian ward doesent it?

i love floeuro trip

tha is ian ward

What's the name of the song?

Great workout guys. I'm glad we have some competition across the pond.

is that IAN WARD!!!

kiplagat's stride looks so good

by far the most talented and impressive workout wednesday to date. well with the exclusion of the field events such as the PVers like steve hooker. Think of how fast 12:50 and 1:43 are!

The ease @ which they run is amazing. The arm carry -front to back-off the hips is remarkable at that pace. Their heads are as still as if they wore invisable neck braces. Thanks Flotrack for another great WOW.

music was good...oh and good workout to

These boys are movin'