Shannon Rowbury Workout - Episode #22 : Speakers & Interviews

definate crush now haha

At 2:50 can't hear Shannon over the annoying music. Why have music in it anyway, the point is to hear and see the runners, not to hear some song. Otherwise, good video. Thanks.

Interesting sessions for 1500 meters.
Certainly should give a good kick.
Certainly does give a strong finish.
Any additions: Relax, Bring your body up slowly. Some of your training is about 90%.
Do you ever run 10 in combinations of 150, 200, and 300 meters?

Reading between the lines of Toby Tanser's "More Fire"--book chronicling much of Kenya's distance runners--I gather that the East Africans are spending a good deal of time and energy on drills. However, Tanser doesn't make it all too clear and I've never been to Africa or interviewed top runners from Kenya and Ethiopia.

That is my two cents.

Here we are at the end of the track season and Rowbury has a bronze medal from Worlds. Way to go Shannon! You outperformed when it mattered the most.

the music is so motavating. And well watching a pro do her workouts makes me want to get back into track and field and get my 1600 time back to where it was. All in all the video was well put together to movate

They have the same coach and sometimes train together.

Why are Leo and Shannon always together?

Quinten Cassidy on Rowbury: "I like how she was all talking about the American record, Worlds and USA's like it's a done deal."

Shannon on AR: "A big goal to set for myself but I feel like each year I can chip away at it."
Shannon on USAs: "Just because I ran fast times last year doesn't mean I'll run fast times this year... you still have to perform on that day...if you think it's going to be easy you're going to be sorely surprised."
Shannon on Worlds: "...focus on one race at a time and try and learn from each race to get a little bit better."

go bay area athletes

I like her, shes got good advice, i took notes, thanks shannon

Shannon has some serious hops, probably from her Irish dancing days.... in regards to Jenny B and Shannon show down.... my bets are on Shannon, her Pre appearance was good first "lets see where I am at" and when u can go under 4:03 for the first go... well oh man watch out, she knows she has to last through the summer, her fast stuff has just started, she has a great time to build a base....probably more so than ever before, a whole lot strength on top of speed, I'm thinking a new American record is coming from her, if not by August, then very soon.

Actually, I think that they do alot of form drills and plyometrics. Better form means more efficiency, which means your body can use less oxygen to do more activity, hence you can do more with less, hence better running fitness.

honestly, this is probably one of my favorite videos because we got so much insight. she was talking the entire time. it was really entertaining to watch and listen to =]

you guys who are bad mouthing sprinter sound really bitter, its not a good look

wow you guys sound really bitter

her form is absolutely amazing. pay attention kids - FORM DRILLS!

what were the recovery times?
why not let everybody know just which and how many drills she did before the workout too? any clown can run a workout, but it's the ones who do the background work that rise to the top.

Colorado Springs, baby: representin' !!!!

Based on her past performances (excellent indeed) and what she said here I have no doubt that she will rise to the occasion. One disappointing race (Pre) does not a season make. These are exciting times for women's middle distance running, maybe the best ever, although the days of Mary Decker were good too.

I agree. I'm only a sopre in high school and yet, I'm more mature than some of these people. Keep your comments relevant to the sport of running.

I loved watching her win the road mile months/weeks back.

I suspect there is a direct correllation between age and the complainers. Kids, your daddy is not having to pay for you to access this site. Other than the internet access, it's free. Costs me about $100 for Cycling.tv and they have nothing as much fun as Mark and Ryan.

I do enjoy watching kids argue about track. People are born different; I'm a distance runner but train with sprinters. I do that because I like having a good jump off the line. Not one event is specifically the most important in track and field, all are.

to fearthefork...

it's "if you were born with more slow twitch rather than fast twith muscle fibers you'd be a distance runner!" god sprinters are so stupid with that whole genetic thing that hinders muscle performance... what a bunch of losers right? and wouldn't a good coach want to score points in only the distance events... who cares about the 100, 200, 400, hurdles, long jump, high jump, shot put, javelin, hammer... the 1500 is really all that matters to a team...

SPRINTERS-if you had a better coach you'd be running distance shut the F-up

u must be a mizuno rep!?

those warmups must take at least 30-45 mins. I wish I had that much time to be an elite runner. Stupid work getting in the way all the time.

Anyone know if Bekele and the other Africans that have historically eaten our lunch in distance events do drills? I'm not sold on their efficacy.

Shannon had a very impressive season opener at Pre. She was agressive and ran a very tactically smart race. She just tied up in the last 200 meters and ended up with a 67 second final 400.

She is at the very beginning of her 2009 track season. She is capable of closing in 60 - 61 off of that pace. How do I know, because she did it last year more than once and she proved to us at Pre that she is in great shape this year.
All of the other women ran indoors and have been racing outdoors since April. Barringer opened with a 4:08 outdoors and Willard opened with a 4:06. Rowbury opened with a 4:03.
Shannon will handle herself and the competition just fine at USATF Nationals and I predict another stellar year for Ms. Rowbury in 2009

To be fair, this was Shannon's first 1500 of the year while Wurth-Thomas, Willard and Barringer have all run at least one other 1500 and 800. Plus, Barringer is in peak form in my opinion because of the collegiate season. Don't get me wrong, I wish her the best. I just think she's had a long indoor and outdoor season that the others haven't had. But then again she was able to get ready all fall because she didn't run cross country.

I like how she was all talking about the American record, Worlds and USA's like it's a done deal. Wonder how she feels now that Jenny B, Anna Willard, and Worth Thomas smoked her at the Pre invite. I think she's awesome and hopefully, she will be hungry and take it out so we get a phenomenal race. It's just funny that this was made before pre when everyone just assumed she was #1 in 1500 and now????

WOW is awesome thanks guys

Great camera work Ryan

....with the hat on...doing intervals. GO SHANNON!

of course another distance workout

all the stretching and plyos look like a workout!!

BOOO DUKE. GO UNC

I am agreeing with too lazy to login.

I heard a joke once and it went like this:
how is arguing on the internet and competing in the special olympics the same?
Even if you win you are still ed
(sorry if it offends anyone, just making a point)

Watched 3 times! Enough said! Shannon is a Athlete! WOW

ps I like the sprint videos but dislike the videos on the foreigners, especially the Europeans! Can't stand them!

i liked how the interviewing went with the video as she was doing her workout!
thanks ryan!!!

intense dynamic stretches at the beginning...

i wonder what she's like in bed haha jk

They did warmup, at the beginning it shows you them jogging a little bit.

i saw shannon and leo doing the same warmup of dynamic stretching. im not sure if it is just me but arent you supposed to warmup before getting your range of muscles. i mean im not going to just walk onto track and start violent dynamic movements right away. anyone know?

SPRINTERS DONT WORKOUT THATS THE PROBLEM

since none of us are paying to watch these videos, i think we should be grateful for whatever Ryan and Mark film... maybe if you want a certain workout, you should pay for their plane tickets to the big meets...

dear Ryan,
your stash was epic. It needs it own area code. Pure sex. thank you
love
wow fan

not sure when this turned into a battle between distance and sprints but i think its getting a little much. simple fact is, when we have access to workouts we try to get them done. some events are less frequent than others but that doesn't mean we don't put the effort in to get things from others. remember too, not everyone likes to be filmed and not everyone is doing a workout when i see them. just some things to keep in mind

Sprinting vs. Distance : Distance vs. Sprinting

What, are the people complaining about this still in high school...or still stuck there?

You guys were at CU - Ryan shaved his AWESOME stache there. I know you got one, so please - JENNY B WORKOUT

i hate duke

DO A WORKOUT ON THE BORLEE TWINS that would be awesome

RUNNER1 i do agree with you in a sense and respect your opinion. for ex the workouts with greater miler leo were packed with alot of stuff and even as a sprinter i was interested. but this workout wasnt packed with anything really and if you are only going to show a couple sprints why not just have a sprinter do the workout

The distance workouts are the ones that I always look foreword to because they usually pack the most meat in them. Not to say the other workouts are inferior but the distance intervals allow you to see the athletes while hearing Ryan interview them. They are also much more varied and most distance runners always like to learn new workouts to do

again "WoW" quit attacking sprinting no one was attacking distance

Sprint workouts are like sprint races: Short and boring.

if you show a distance runner doing a sprint workout why not just show a sprinter doing a more advanced sprint workout. i want to see an actual distance workout. thanks though ryan it was entertaining as usual

In response to "hello" who attacked sprinting making a pointless comment about a pointless argument of sprinting vs. distance. anonymous coward stated they wished there was more sprinting workouts covered he never insulted distance in anyway so your comment was uncalled for. Secondly, although you make think distance is better you yourself are being hypocritical as there are other people who like sprints better. in general people who are better at sprinting like sprinting and vice versa for distance. we are all track athletes so you must accept that distance isn't "better" than sprinting and they people have the opposite stance. about this age old argument of sprinting vs. distance. AGREE TO DISAGREE

yea if you arent going to cover sprints at least get some 800 workouts up that does contain a lil bit of sprinting with the distance aspect

I am a 400 meter sprinter and i have great respect for distance runners. When watching track meets on tv i will watch every event. But you have to admit watching runners stay in a pack and wait for someone to finally kick is very boring. I like watching distance races where a runner will attack the race and run for a PR rather than use strategy to win. I have respect for the distance runner who will stride out every lap rather than basically take walking steps in a pack and waiting to kick. besides alot of the distance workouts on here are very similar

Shannon Rowbury WOW, how does that sound? 4:00 (and closing) not so bad either!

jenny b WOW, how does that sound. 3:59 1500 not so bad

I'm a distance runner and I would rather see a good technical sprint workout than people running 300 or 400 repeats any day.

last i checked this site was called floTRACK not floDISTANCE

Good wow.. but by far the most entertaining and impressive workouts are the 800m MEN workouts, lets get more of those up.. Maybe with texas, georgetown, virginia, uconn, or lsu.....

5:24-5:27...Ryan's bookin.

She needs a workout partner.

Will flotrack be covering any races at USA's?

watching this while sitting at work eating cookies and chips make me feel lazy

Hey, If you wanna see sprinting videos, then go make your own website!! But stop complaining!!! The majority of ppl that watch this our distance runners.

Great video!

Filmed at elevation in Colorado

Where was this workout taped? Somewhere in San Francisco? It must have been taped a while ago then, when you guys were at Stanford in May (got the Hasay workout then too... as well as Chelsea Johnson since they both train at Cuesta College).

Great workout, it also is really nice to hear a lot from the athletes themselves.

She looks really strong in this vid, it definitely seems like she can have another awesome season. The Pre Classic was probably a test to see where she was and her true potential can come out later in the season when it really counts.

another awesome vid... all of the Cook athletes have great form... those drills show why!
editing F bombs all of a sudden? is your grandma going to see the video or something?

Whew hoo! Nice WOW!

Sheesh...it wouldn't be a real WOW without people bickering back and forth about the content of the video and whether sprinting/field events are better/worse than distance running.

I for one appreciate anything Mark and Ryan put up on Flotrack. If anyone wants something different, there is always the "User Videos" section. Don't want to see a distance WOW, then post a sprinting workout yourself. Tired of pole vault workouts, then post your own distance workout.

GREAT as usual.

great video! hope you guys can grab race vids at nationals - i can't stand it when meets sell off tv rights to big corps!

The distance bias is reflective of the traffic on this website. The majority of people who visit this site on a regular basis are distance runners. Not to mention of course that the creators themselves were distance runners and have better connections and a better understanding of the distance world.

its close to 6500ft

one of the best workout vids

anonymous coward... shut up. poeple dont want to see pointless 100m sprints 10 times. that would be pointless, this is a running website.. and real running is distance running. so please, leave this site for the sake of us.

good WOW - it'll be interesting to see her and jenny B duke it out if barringer does the 1500 & steeple

Are you going to be able to live steam USATF's or are there restrictions on it like with the NCAA?

A very classy video, thanks for the effort :)

Just curious what the elevation is where this workout took place? Isn't Cheyenne Mtn. above 4,000 feet? Also, what was the recovery? Thanks.

Great WOW! Shanon is a fun athlete to watch. I'm excited to see what she does at USA's.

Awesome-nice touch overlapping the interview w/ the workout. One suggestion find out what the "rest" is for future workouts. Her warmup is a workout by itself. Her abs are insane! Good luck @ USA's.

Lucas, Episode 9:

What was Leo's workout? Also, this is a John Cook workout - isn't there more to it?

Good Video!

OOOOOOOOOO SHANNON AND LEO!!!!!!

first comment!