Sara Hall - 8 Mile Threshold at 7700ft

ryan hall thanks for joining yeah no i'm stuck to share this workout with you guys it's been fun yeah this is uh we've had a lot of days out here afghanistan can get super cold it's like one of the coldest places in the us to train so when we're out here in the fall we've had some chilly days but it's uh what are we almost into june now and uh it's nice out here this morning yeah for sure good good good uh temperatures for sarah's workout today and do eight mile threshold um she's training obviously prepping for the olympic trials but keeping some threshold work in there so most of her stuff is on the track hitting that pretty hard but this threshold work kind of supports that it's kind of like obviously threshold work is her strength being a marathoner so we want to like my dad always says like you play to your strength so we want to keep this incorporated but we're working on her weakness which i wouldn't necessarily say the track is her weakness but it's important that we work on that 5k 10k specific stuff for her future marathons too like we're looking not only at the trials and hopefully the games but we're looking at like how do we make her faster in the fall how do we get a minute quicker her next time out so getting her ready for 10k is a big part of that but we still want to hit on her strength which is threshold stuff so that's why we're out here today hitting an eight mile threshold we haven't done threshold work in probably 10 days to two weeks i i haven't looked back at your training too closely but um so yeah we're gonna bang an eight mile threshold out here and with threshold work a lot of it's just based on feel so i'm not like super specific me like we got to run 530 pace especially when we're up here at nearly 8 000 feet um pace becomes a like i said we've run this course a lot so we know what is good for her but she's in a different kind of fitness right now where we're not heavily focused on threshold so this is more of a kind of like supporting what she's doing right now kind of work so in terms of pacing it's like anywhere between 545 pace to 530 pace is great like i said we're up here 8 000 feet so um we just let her kind of feel it out work her way into it that was going to be my next question how do you judge the effort pace up at this particular altitude but it sounds like no heart rate monitor yeah we don't use heart rate a ton or really at all it's it's it's largely just based on feel for her so she'll start out and we'll see where her first miles at and then she'll just kind of adjust naturally as we're going the goal today is not to go try to run the fastest threshold she's ever run before it's simply to get in a good solid effort yeah and then i've kind of kind of learned over the years is it's best if you can kind of observe your results as a scientist is looking at a science experiment rather than internalizing it or trying to prove something looking at being like oh like i gotta hit this pace and being really anal about it rather just being like okay i'm gonna run the right effort i'm gonna see what the pace is gonna be and i find it interesting i'm observing it and it's gonna dictate future training you know but i'm not like internalizing it and i don't have this emotional connection to every single mile split being like oh i'm not in shape dang it you know like not having that emotional tie to it so really just like sarah's great at being in tune with her body running the right effort and just letting the pace be what it's going to be yeah awesome and so this is a loop it's a long road is that right and how long is it yep it's all on road it's about 2k okay so when we're prepping for london um this time well not a little bit last fall we were looking for a 2k loop because london was a 2k loop and so i drove all over gunnison looking for things that didn't have too much traffic not too much stopping sign it was flat like london was going to be and so i came up with this loop and uh it's a pretty nice loop it's there's some turns along the way but it's pretty quiet we go around this part and we are on the main road for a little bit there but for the most part it's kind of winding through these neighborhoods and pretty flat and gets a little bit of protection from the wind i'm not seeing the trees move at all right now so i think we're gonna have a nice morning to run awesome let's do it [Applause] am i breathing yeah sure like 8 000 feet or so what uh out of curiosity what's on the playlist um it's a it's a bunch of like i mean kind of electronic dance stuff some lindsay sterling all right good yeah so just nice and solid nothing crazy just work if you need to just work into it a little bit okay [Applause] ready huh jacket and a sweatshirt she always wants me cold she hates it when i'm like the t-shirt or tank top she burns hot she likes it cold this is like perfect for her right now right was it probably like 40 degrees yeah i think low 40s i think it's hot 30s like 40s yeah it was 2 degrees celsius when i checked the celsius so i think that's like 36. yeah my hands are cold right now yes she's like loving this weather is really comfortable [Applause] because uh we haven't been doing too many long thresholds cause i got some fruit snacks in case she gets hungry some unorthodox fueling but sugar sugar right 10 41 for two miles okay so 5 20. yeah again it's like how you feeling on the day you know if that pace is right it is right if it's 5 40 and that's right you know music so my old school coach would have said you don't get music in the race or i guess you can in periods of the race guys what do you think about uh yeah so that is a concern to think about you know you aren't gonna get it in the race but also there's a lot of things the race you get that you don't get out here so like in the race you're getting the energy of the crowd the energy of being in a race yeah so having the music i think and training helps you train at a higher level and [Applause] i've always been to that mindset it's like with marathon training you hear about guys doing depletion training you know where they're learning to burn fat training in a depleted state i don't like that at all i'm not fan of that i've always been like let's train at the highest level we can possibly train at get the best bang for our buck in training and then it's gonna pay off in the race you know and to be honest like i train with music all throughout my career and i never once was in a race i was like where's the music you know like you're always there's enough going on in a race where i never noticed missing music so i mean it's a trade-off i could see why guys would not use music at times like you do need to mentally condition yourself but in my opinion marathon training long thresholds like this are hard enough as it is like let's just get the best result we can out of the workout and that would be off in the race and it built an offense too you know so i'm a fan of music we're doing mile reps at 5 20 pace like earlier like try it you know like four months ago now she just came through three miles 520 pace you know yeah one of my favorite things about the sport or even just fitness in general whether it's lifting or running you know just seeing like the change the adaptation in the body just to be able to like i could use still only building my reps in this case now i'm running eight mile threshold pretty cool you know like regardless of where the racing comes what the racing pans out to be or seeing like the body what's able to do when you have everything in place with the nutrition and the sleep come up to 9500 feet to sleep pays off yeah so i get more excited not more but equally excited see what this can translate to in the trials but also looking to her fall marathon i think that's a cool place to be in where like a lot of guys who are just pure track athletes like all their eggs are in the track basket that can just bring a lot of pressure to every workout every race into the trials whereas sarah it's like yeah we're like going after the trials with everything we can bring to the trials but the same time it's not the only thing like we got something beyond that that we're excited about and that just kind of takes the weightiness and the pressure off of the trials you know so it like this can translate well to the trials but it's also like we need this to be able to go faster than marathon like she's operating 10 seconds to 12 seconds per mile quicker than she would be if we're running a 16 mile threshold i'm talking about like her best threshold before london it's like 532 pace for 16 miles right now we're right around 520 by 22 phase and we need to be able to do this so then come out here do 16 mile thresholds at 5 30 to 5 29 case so excited about the trials with this but also excited about the fault the kind of stuff that i did wrong in my career because i got too far away from being in really good 5k 10k shape like once i went to the marathon i'd say i never really got in great 5k shape again and that's what i think ultimately like limited my ability to be able to go faster than i did 206 could have gone quicker i think had i stayed in goodbye [Applause] oh american wrecking marathon pace just gotta go twice three times that distance above this elevation though yeah lots of sharp turns too what was the was your average on that 520. nice it's really good yeah no that was great yeah it was rolling yeah i've never i've never seen her run that fast for eight miles even in flagstaff which is a thousand feet lower than this so yeah that was awesome yeah i mean it didn't look breathing you know was a little heavy but it didn't look like she was slowing at all you know could have gone a little longer so yeah yeah for sure yeah right where she needs to be yeah he said we haven't been doing a lot of this stuff too so it's good to see like it's still there and good to see that the shorter track work is like making her threshold stuff better without even doing a lot of it you know so can i do a few two hundreds now yeah she knew two by 200. just kind of open the legs up a little bit first one just gonna work into it and the next one try to i i call it like dessert at the end of a workout because 200's are so fun it's like the most fun spring cause it's like not so far where you're going lactic and tying up and stuff but just like you can kind of open up on it a little bit stretch out the legs and get a little bit of turnover too and it's always good to like practice visually visualizing yourself closing well at the end of a race and also learning to like run fast on tired legs but more than anything it's like like dessert you want to end with that nice sweet taste in your mouth like oh running's fun 200 they're so fun that it kind of does that you know yeah she'll bust out a couple in here now we're going to do a couple of 200. yeah yeah i'm happy with that because my tempos haven't felt as good like just since i'm banging super hard tracker intervals right now yeah like i did pretty hard like six five mile and i'm going on just like one day rest just trying to like make up for lost time so yeah so yeah they're like feel feel that good running that pace that's really encouraging up here like i get a pretty big conversion from altitude so uh i'll take that for sure yeah awesome two two hundreds coming up yeah i'll do a couple 200s just practice closing to the trials oh really good session today so we're going to do a long cooldown i like to do that sometimes we're combining threshold with the long run so she's going to do a long enough cooldown to get 16 on the day so she's just under three miles for a warm up this will need like a five and a half mile cooldown are we not gonna do the afternoon uphill yeah i'm gonna take a couple easy days and come back on the track just not one easy one yeah one easy day which is why i don't want to do the upgrade okay the track work is that down here yeah yeah there's right across the way here is uh western university okay that beautiful track we'll hop on there on sunday and that will round out her week but just going on one easy day so she's not gonna do sometimes we'll do double sessions like morning workout afternoon workout but we're not gonna do that today because she's just going on one day rests [Applause] sorry i noticed you've got the uh the races on for cooldowns uh we spoke a little bit about this off camera but uh you use them for long runs too and yeah the i really love the meta speed sky this issue i really hope basics develop and i found like yeah like a lot of times i'll just keep cooling down to them or like do my long runs in them because i haven't really had i think with some people the super shoes like if they overdo it they get like calf or foot issues but that hasn't been my experience like i like respond really well to them so yeah so yeah i love i mean i'm not doing easy runs in them but okay i would like to okay which uh which is the shoe you prefer for like easy runs i use the novoblast that you said snow blasted amazing it's like been a game changer for me for marathon training like like how i handle 130 140 mile weeks is totally different now in that shoe like it's a similar similar kind of foam as a shoe and it's it's just helped me like i just not as beat up from the mileage so i yeah they're like oh my gosh total game changer yeah cool love them

Channel: Sweat Elite - Training Sessions

Views: 191,023

Rating: 4.938117 out of 5

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Id: t2LsxUKlfuw

Length: 18min 50sec (1130 seconds)

Published: Wed Jun 02 2021