Episode #7 - OK State Cowboys : Speakers & Interviews

This video is so sick. I love the duel at the end.

German is too sick!

tv/tv let it go

What is the first song - "You got something I cant resist"

right under the description, yet still part of it, it say 3 or 4 mins.

4 minutes rest

>>>>>

You'd wear gloves too if you had to high five Vail after he took a whizz..

he talks about being lucky at around 10:40--- foreshadowing?

can we settle this? how much rest was there? some people are saying 10 mins, others are saying 4- does anyone know for sure?

its not hairmon fool...its german ok maybe u forgot to take ur language classes in school..not too late thou...hairmon hahaha u done make me laugh and yes his name might be of hispanic or spanish descent but he is also american ok.he fast and smart lol i wish i was at least as fast lol

german is defintely ridiculous. 4:16 on the last repeat after going through 800 in 2:01!!!?!?!?!?!?!

his last name is Fernandez, that's a clue about how to say his first same. HAIRmon, not GERMAN, what did everyone take for highschool language? come on people it's not that hard lol

no way, he got an A on his test!!!

Ok the rest was 8 to 10 mins

luck? you can't hope to be lucky in xc.

some of em are wearing vent 2s

German's not from Germany or German...that makes no sense! or does it?

Did Vail say German instead of Herman

Nike Forever XC Spikes
http://www.runningwarehouse.com/descpageMRS-NMZFXC.html

What spikes are most of them wearing?

430 miler snake loc- ok well judging by your name they beat your mile pr on 2 of their reps and therefore you have no reason to talk smack about how they began their workout the first miles arent supposed to be hard just like mark said if they were then the later miles couldnt be pushed as hard

rest was 4 minutes

to "just curious":

some guys jumped in later so that their first interval was kept at a fast pace. german and vail running 5:06 miles doesn't benefit them as much as a 4:36 one (or whatever their first one was), and slower runners being pushed too hard in the first 2-3 intervals would mess up their workout.
great video

i personally think you should follow this one up with an Oregon workout, but that's just my opinion

Have you guys thought of possibly filming a workout by Adams State in the future or any of their races this season? They are absolutely destroying any opposition they race and their workouts sounds so solid - they have a phenomenal strength in depth and would be great to possibly see a workout wednesdya on them in the future?

Cheers guys, great videos.

Jupiter One "Fire Away"

what the name of the last song in the video?

wow....

German is like a friggin' superhero or something

i could do that

What an awesome video clip. It brought back memories from the days when OSU had a good cross country team.......not as good as today's team. We're rooting for you guys on the 24th November at NCAA. Make us proud.
Bernard Rose 1974-1977

anyone watching the texas tech game?

awesome

I ran at Oklahoma State in the early 70s, and we won the Big 8 (prior to the Big 12 Conf.) in 72 and 73 and were 7th and 5th in the NCAAs those two years. Many of our workouts were on this course and all our home races. We had no distance coach at the time, so we coached ourselves, with different guys doing different things, and at times, all of us training together. This video really takes me back, and it would have been great to have had a coach like Dave Smith. He really has put a talented team together, with 4 guys in the top ten at the Big 12 with only one of those guys being a senior and two freshman (Fernandez and Lowe finishing first and fifth....hard to imagine. This is a hell of a workout, and I have run some difficult workouts with some talented runners at OSU. I hope they can pull a big win at the NCAAs, as their pack style of running is really fun to watch.

AWESOME..THANKS FLOTRACK

I think the point is that by the time German gets involved the pace is already fast, I am probably wrong but just a guess

What was the point of adding some of the guys on the 2 or 3rd interval? They're all doing 6 intervals.

430 Miler Snake Loc---> Why don't you let the success of OSU talk for itself. They clearly have to be doing something right to finally beat Colorado in Big 12. Right now they probably are the #1 team in the nation and if they took advice from kids like you they most likely wouldn't be. Dave Smith is clearly a phenomenal coach that knows how to properly train his kids or else his team wouldn't be where they are right now.

Are you (flotrack) guessing the rests or was 3-4 minutes confirmed.

If true, that's quite a long rest for mile repeats for cross country.

My thoughts on the whole matter of "luck":

-Ryan Hall having his vehicle wreck on the way to the airport before his Houston 1/2 performance...unlucky.
-Shalane Flannagan getting food poisoning, what was it, only three days before the Olympic 10k (?)...unlucky.
I know both of those two examples worked out well for those individuals, but I wonder if Coach Smith was more or less just referring to certain things that are out of your control. OK State's top 7 could be the best team in the nation, but if just one of their guys gets sick, sprains an ankle, etc. etc. - they could be #2. That, in my mind, is what this matter of "luck" is all about.

very end of the video in reference to getting to the test, "he's pushin' it hard."

OK state is ready to drop some bombs on Nats!!!!
Great vid, Phenomenal team, Hopefully they have that little bit of luck to push them over the top.
Perfectly paced workout.

Agree with MMXC Coach and JT. The first couple are basically to get you a little tired. It is about being able to keep form, staying relaxed and having control on the last 2. The workout is the last couple miles, just like on a Sunday run. The most important mins are the last 20 of a 2 hour, the first 90-100 or so mins are just getting you tired and the real benefits come at the end......

My 2 cents

not really.it doesnt matter if they have two sub 4 milers or not.they are running at a pace that they feel will condition them enough.when they are ready to amp it up im sure they will.thats why the coach was stressing CONTROL.

i strongly disagree. running is all about time. and i can criticize their pacing if i want to bkuz im coached by john bravo the most knowledgeable coach in existance. there no point of a team of that caliber doing mile repeats starting at 450. they have 2 frikken sub 4 milers on their team. if they would have stayed steady through reps 2,3,and 4, and gone 440,430,425, then they all would have ran faster on the last rep. the last is always the fastest. btw, none of them are supposed to look smooth, bkuz its an ass kiccing workout.

What the hell is up with people questioning the splits / pacing of the workout?
Many are doing the same thing over at Letsrun.com

"They should have done it like this . . . "
OK State has a particular style of racing and this workout clearly reinforces it without turning this workout into the type of monumental effort that will put guys in the hole. Do you really think a few seconds here or there are going to make a big difference in their success. It's not all about the #s - it's about feel. Running faster as you go - mimicing the necessity to fight fatigue in a race situation.
Also - Keep in mind that this was done about a month ago and as Dave Smith revealed, it was the first set of intervals they had done on the season. If they did this again in late Oct / early Nov - I am sure it would be much faster and Coach Smith might have clear expectations for the guys on what paces they should be hitting. But maybe not . . . there's more to this than being a slave to a certain number.

that was a crazy worout. they ran my pr for the last one.that was sick.i couldnt believe it.

my splits arent going through for some reason. 4:40, 4:40. 4:30, 4:30, 4:25, hells bells. there ya go

4:40
4:30
4:25
hells bells.

i dont think they did a very good job pacing themselves.

they should have ran somethin like this...
4:40
4:30
4:25
last one all out, their top 4 guys should have broken 420 on the last rep.

The first song by Galactic is called Bongo Joe in case anyone was wondering.

Great video

instant classic...dave smith seems like a team situation coach

how much rest do they get in between each rep

very nice workout

Best WW yet. Awesome job

That was a beastly workout.......... just to nitpick, the second song is actually called "Let it Go" by TV/TV

Nice video. You guys did a great job editing this one so show the full loop and capture the atmosphere at Ok State.

great video great job flotrack you guys are the best

great video

the second 800.. really the 3/4 is up hill on the course. you loop back around up the starting line

Man this was such an amazing workout.. I would love to see something with Oregon.. But we all know how gay runnerspace is and how they think they own the rights to Oregon.. Oh well.. :(

i think the rest was about 3 or 4 minutes between each interval

whew, 4:16 is pretty smokin. that was easily the best WW yet. it would be cool to know what the rest was though.

there is actually not too much downhill in the first 800....mostly flat

That first 800 is all downhill!!!!

WHAT IS THE REST????

Why do this workout so early? 6:30is pretty damn early for this kind of workout. Is this just a schedule consideration?

Great workout, Great music choice. Keep up the good work.

amazing video, the best WW so far.OSU is going to romp on oregon.

4:16!! wow!!!!

german looked incredibly within himself on that last one. so much control.

Awesome video! Wow...

It would be awesome to see a video with the Washington women as well (and Oregon, as someone mentioned below).
NCAA should be interesting.

thats it... im going to OSU!!!!!!

Good God! What a great vid and workout. Gotta love that OSU bunch. Miss you guys.

i am totally amazed by tis video. I LOVE IT!!!

GO OSU

by the way, the name of the song is "Let it Go" by TV/TV, not "Let it Roll"

nice job editing, keep it up!!

Best WW since Mr. Mark Flo strutted his stuff in the NYC tuneup;)

what is the rest??????!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

30 minute rest between each mile?

Awesome video.

German has to be one of the toughest runners I've seen in a long time. He might have an outside chance for the win at nationals

Dave is an amazing coach and i think what he means by "luck" is that factor that determines when a team has a good day and a team has a bad day. A good example is the Washington women who, besides their undeniable talent, had to rely on some luck in order to have six women all have a great day on the same day.

nice workout. a stanford and oregon workout would be cool to see.

I AGREE. AWESOME VIDEO(NO BIAS)

BRB, BALLIN.

I take it Oregon likes to stay under the radar till it counts. Have you guys tried to get a workout Wednesday with them, or do they not like to show their stuff till it counts? Considering they are some of OSU's main competition wouldn't a workout of theirs be the perfect thing to follow this?

best workout

Rest was 30 minutes

how much was the rest.........asked x3

He OBVIOUSLY is down playing his team. Why the heck would he not run his team in full strength at PreNats when almost everyone was there? He doesnt want people to see how strong they really are. So his comments in the video are almost jokingly thrown about. They finished top 5 at Nats last year when alot of people didn't think they would be in the top 10 or 15. Clearly he knows what he's doing and I dont think last year they got "lucky".
This is the difference between you and the OkSt coach.

German is not wearing a shirt but wearing gloves??? Bad @$$.

In response to another coach:
1. I think the people who would stop after 4 or 5 - were guys who should only really be doing 4-5 x 1mi anyway - it seemed to be the younger frosh and sophs
2. I think Smith is using the "Luck" stuff to illustrate that his team can only worry about running their best when it counts most - there is much that is out of their control (he seems to call it "Luck"). A common theme I have found expressed by many great coaches at the NCAA level.

Great Video, the shot of Fernandez running off to take his test is hilarious. German is the man

1) you should never think you are sacrificing volume if an athlete can't complete a workout. maybe its an off day or maybe they can battle through, but you risk overtraining

2) as for what he said, i think you are digging too deep. he says the magic buttons, which seems like he's just having a little fun with that. as for luck, i would guess you are a high school coach. ncaa is a different meet. its a meet thats more about not messing up than running well. its only 10 days after the regionals so you have back to back 10ks. for any team to survive through such a long season, stay healthy, and race well in harsh conditions.....there's always a bit of "luck" involve.
don't dig too deep....you'll get a headache

I think this workout was great. We do 6 x mile all the time but I have never done it with the staggered groups, an interesting idea.

A couple of questions to inspire discussion:
1. Is it effective to make someone stop if they are not able to complete the workout as designed? My thoughts - It would be a waste of a workout, at the expense of long term fitness gains, to not complete all 6 miles of work. Granted, teaching the importance of pacing is a great idea but I don't think it should precede getting in the desired volume and intensity. Great scare tactic maybe?
2. I admire Coaches humility but I would be worried as a member of that team if he is saying, "I don't know how to push the right buttons yet". Why would I trust you as a coach. Furthermore, did he really say "we need to get lucky". Maybe I am misunderstanding what he means by luck, but I think that is a horrible attitude to head into a national championship with. The only way I can see luck coming into play would be that other teams have off days because your team doesn't have the talent to compete. If you believe you can train your kids better than any other coach, you shouldn't need luck unless other teams are vastly superior in talent. Maybe this is what he was saying, thoughts?

FERNANDEZ FTW

Chris WHO?
Luke WHO?

Fernandez is someone to admire. Just know you are an inspiration not only for younger kids but for your peers as well

someone below is sipping on the haterade.

Best video I have seen on Flotrack yet. Keep up the great work.

Agree with Kevin Akers, One of your best videos since the production of Flotrack.