NAU Men's XC Team - 8x400m, 6x300m, 8x200m

so think about that workout that's not you know that that's not how fast we run 400 300s and 200s and i want you to understand this in training we have to get away from that everything is supposed to be hard um sometimes we can get great benefits from training that may not may feel sub-maximal okay so especially when our volume is high when we've got a lot of aerobic focus right now um workouts like this are a way that we can get good leg speed good turnover that still allows doesn't sacrifice anything else in the week right so you notice that those paces are fast but not that fast that's exactly the right spot [Applause] [Applause] second time um oh all right you know what we're coming off of the most important thing right now is there's we get a little turnover okay so we were big aerobic last week we were high volume coming off travel so i want we want to be faster this morning high volume but not going too fast okay so um the structure of this will run um eight four hundreds on two hundred meter jaw and take four minutes rest i'll be running eight three hundreds i'm sorry six three hundreds on two hundred meter job and then four minutes rest and eight two hundred dollars the 200 jog for everyone today is between a minute 15 seconds and a minute and 30 seconds okay so i think about 90 90 seconds for 203 minutes it's a 12 minute pace okay on the slow end of it so it's about 10 to 12 minutes easy job as you're coming through these but we're going to be moving around the track okay particularly on those 300 but you're starting at different different points as you go okay um freshman uh guys we're going to be starting off with something a little bit different we're going to be doing so about the consistency that's kind of needed next i want you to think about this is the here are the moments right so whatever you're bringing into this sport right a lot of you guys are cooking you're just coming off travel you're feeling blah things like that you know high volume yesterday just this is just about just just all right um [Applause] [Music] [Applause] you guys understand those patients all right so um you call that starting at you know 440 pace and working down to 416k i'm gonna make two groups out of this group um caleb aldo ryan sunny jack kang and theo 70 to 72 on the fours 50 to 51 that's coming through 51 is 17 seconds per 100 that's 34 to 200 and then 31 31-32 on the 200. randy tristan kale and aidan you guys are going two miles per gallon [Music] we're gonna call it 80 seconds for 400 this morning we'll take a reset after that and then we'll um pick up that workout on the 300s and 200s and then you guys are going to go inside don't have any questions [Music] [Applause] [Music] [Applause] all right yeah gotta got some turnover after a bit of stuff in the legs from saturday but yeah feeling good about it should be right off tuesday what's the workout uh we've got eight fours six threes eight twos uh rest in between those and two hundred jog between all of the uh all the way let's get that um let's line you up by height [Music] [Music] hey guys before we start can you move all your bags just jumps are the jump steps will be over practicing [Music] [Applause] this morning okay threshold crew you guys go first coach they're going around 80s okay [Applause] okay [Applause] 65 boys [Applause] i think [Applause] yes [Applause] 657 that's too fast [Applause] [Applause] [Applause] all right [Applause] [Applause] uh [Applause] there you go [Applause] [Applause] [Music] [Applause] um [Applause] good job [Applause] uh [Applause] well [Applause] it's hard judging the first 200. the temperatures [Applause] [Applause] days of our lives [Applause] [Applause] pretty good [Applause] [Applause] that's right [Applause] foreign [Applause] okay [Applause] let's go baby one here guys [Applause] ball facing that's for later look at the form back up a little bit right now i cut it down [Applause] kiki [Applause] bye [Applause] [Applause] well i checked every 100 [Applause] we're not that smart [Music] [Applause] let's go [Applause] [Applause] that night [Applause] um [Applause] four minutes here okay good 70s [Applause] let's [Applause] you told me that if you're running the southern hemisphere you have to run this way around the track that's true wait that's not our workout this is true this is very true before he's back okay [Applause] um [Applause] at 32 33 this is the 200 [Music] you guys can take that back just a notch okay just a notch [Applause] okay [Applause] all right [Applause] anybody's [Applause] two threes down you got six of them in total [Applause] they're not working half as hard as soccer girls [Applause] [Applause] let's eat boys [Applause] [Music] [Applause] [Applause] guys [Applause] at least they were all too fast tonight you know you just need to go slow yeah it's better the other way around [Applause] we go around them [Applause] three two one [Applause] you guys are right on the [Applause] coming pieces [Applause] good birdie [Applause] hey [Applause] uh [Applause] [Applause] [Music] 32. 31 32. it's not it's not uh just trying to see how fast you can run these okay um [Music] three [Applause] [Applause] [Applause] here okay to go fast [Applause] as easy as you can go [Applause] yep [Applause] okay [Applause] [Applause] oh [Applause] [Applause] how do you left [Music] [Applause] but actually we didn't do this [Applause] three two one [Applause] so just about two more [Applause] [Applause] yeah what time is it [Applause] um h-522 let's go baby good stuff today boys gorgeous good to see you out there again buddy and then when's my scale not last time tristan your shoes got over here hey um i want you guys to grab all your stuff and you can move get everything um off this part this way um you could just put it over here okay can we put it all on here yeah sure that's fine you men's crosstalk come over and just chat for two seconds [Applause] oh that was a [Applause] guys that was a that was really well done this morning um so think about that workout that's not you know that that's not how fast we run 400 300 and 200 and i want you to understand this in training we have to get away from that everything is supposed to be hard um sometimes we can get great benefits from training that may not fit may feel sub-maximal okay so especially when our volume is high when we've got a lot of aerobic focus right now um workouts like this are a way that we can get good leg speed good turnover that still allow doesn't sacrifice anything else in the week right so you notice that those paces are fast but not that fast that's exactly the right spot um the jog allows us to get a little more volume and keep things a little more elevated right and then the total volume of work is um is higher today that's what we're looking for so um make sure you understand that particularly when volume is up and training like this and we've got we're coming off travel we've got a big focus on the second half of this week um sessions like this are exactly uh what we need right so um i just want you all to make sure that you don't fall for the trap it's very it's low hanging fruit to think that faster is better all the time right that's often it's it that's often your insecurity speaking okay so please understand that that sessions like this are pretty common in what we do um and if anything we just should do more of it more of it more volume right right um i know some people have class you get cool down just a reminder that we're going to be um at uh 2 45 in the stands over here for just a quick chat today okay all right thanks guys coach where'd you play guys [Applause] oh yeah [Applause] yeah yeah how's training been over the last couple of months it's been really good uh i think it's been really solid for everybody on the team and i think right now we're just uh set us up really well for the training we're gonna get to do this month before our next race

Channel: Sweat Elite - Training Sessions

Views: 58,948

Rating: 4.9803343 out of 5

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Id: wjQlH4uZTB4

Length: 35min 26sec (2126 seconds)

Published: Thu Sep 23 2021