I Improved my 5k by 3 Minutes in 3 Months

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  • Опубликовано: 23 дек 2024

Комментарии • 195

  • @rohobok2890
    @rohobok2890 5 месяцев назад +435

    "I was so out of shape"
    *runs 17 min 5k*

    • @andrealyons4718
      @andrealyons4718 5 месяцев назад +10

      Right! This guy! 😂

    • @GrimeyShark
      @GrimeyShark 5 месяцев назад +4

      For him that is very out of shape. Not for the average person

    • @andrealyons4718
      @andrealyons4718 5 месяцев назад +3

      @@GrimeyShark That's why it is so amazing!

    • @panhuragan4388
      @panhuragan4388 2 месяца назад

      Slow af

    • @javy8924
      @javy8924 2 месяца назад

      😂😂😂

  • @allie_ostrander
    @allie_ostrander 5 месяцев назад +223

    You’re my king AND local legend

    • @callumbomb
      @callumbomb 5 месяцев назад +1

      Awww

    • @Jean-uw7uk
      @Jean-uw7uk 5 месяцев назад

    • @John_772
      @John_772 5 месяцев назад

      Your a freaking beast at running to girl

    • @Smokeizi
      @Smokeizi 5 месяцев назад

      Bro really "yes kinged" spencer brown 💀

    • @minoua
      @minoua 3 месяца назад +1

      I LOVE YOU ALLIEEE

  • @nolandproductions
    @nolandproductions 5 месяцев назад +217

    Fastest way to get in 15min 5k pace… be in 15min 5k pace before an injury 😂

  • @bradthorpe3480
    @bradthorpe3480 5 месяцев назад +42

    I ran a 14:55 3 mile in 1971 and got lapped by Frank Shorter. It really illustrates your times are relative to your level of competition. Love your channel.

    • @TommyShlong
      @TommyShlong 3 месяца назад

      As fast as Frank Shorter was, Prefontaine smoked him in every track distance they both competed in.

    • @jamesdonnelly3687
      @jamesdonnelly3687 3 месяца назад +1

      Any tips man I’ve been running like kinda just building mileage in the summer up to 43 miles since I was injured the previous season but handled it well and opened my season with like a 18:09 I want to run sub 17

  • @bigjoey1114
    @bigjoey1114 5 месяцев назад +47

    MOVING TO BOULDER LETS GOOOOOO!

  • @OptimistGrind
    @OptimistGrind 17 дней назад

    I ran competitively in college and have a 14:26 PR from years of training so I am here to say that is damn impressive in all honesty. You have some serious talent, not to diminish your hard work at all.

  • @wordmunger
    @wordmunger 5 месяцев назад +13

    Whoah! You and Allie have both been teasing this and now the news is out! Boulder is awesome!

  • @Lancelliot7
    @Lancelliot7 5 месяцев назад +3

    True inspiration. I cracked 16:00 a couple times in college but now I can barely get under 19:00. Staying on the grind 💪

  • @electro479
    @electro479 5 месяцев назад +58

    Watched this from the beginning amazing running

    • @karlismymiddlename
      @karlismymiddlename 5 месяцев назад

      I watched this video from the end in reverse

    • @electro479
      @electro479 5 месяцев назад +2

      I meant the series xD 😂

  • @EricS-uf9mv
    @EricS-uf9mv 4 месяца назад +3

    I just realized these 5k's are all out & backs with a hard stop turnaround. Not even a roundabout. So you're probably losing a MINIMUM of 5-6 seconds decelerating, coming to a dead stop, flipping, then accelerating again. This was a fun series. Excited to see you hitting the roads next.

  • @glenn0o0o
    @glenn0o0o 4 месяца назад +3

    It’s about consistency, doing a 5k all out week in week out, he was able to improve it week on week rather than skipping a week or 2 here and there.
    CONSISTENCY IS KEY

  • @krakhour2
    @krakhour2 5 месяцев назад +57

    This is misleading. I am a big fan dont get me wrong. But he didnt improve 3 minutes. He was injured and then dropped his time back to about where it was before the injury. I remember before the injury him running 3000 on the track and running in college meets in 8.30.So he was always 14.30 guy. So lets be real he needs to train like a sub 14 minute guy and then when he breaks 14 Im gonna be happy as that is something I havent seen from him. Its like me with a PR of 15.58 running a 18.58 then slowly getting into shape and saying I dropped my time 3 minutes. Its true but its misleading cause you have been there and done that before. Not a PR ..Thats what we want to see.

    • @aquietmomentinmind
      @aquietmomentinmind 5 месяцев назад +2

      No need for this Negativity 👎

    • @DavidMorris-yw8jg
      @DavidMorris-yw8jg 5 месяцев назад +8

      I totally agree that it’s misleading. As a Brit I didn’t have a clue who he was but I checked online and he clearly has some track pedigree. He was just injured and returned to his previous level.

    • @vlid0
      @vlid0 5 месяцев назад +8

      ​@@aquietmomentinmind cry me a river. First time on this channel and the title is definitely misleading. If you like to be mislead, that's your problem. Don't call people calling that out negative. I certainly am not going to be a fan.

    • @tquasa07
      @tquasa07 5 месяцев назад

      His thing was to run fast middle distance times, set PRs.... didn't happen, he was 2-3 seconds off the 800m personal best when he made his push for greatness about 6-12 months ago, but he was a whopping 15 seconds off of his lifetime 1500m PB and 10 seconds approximately off of the lifetime mile PB!
      This indicates that Spencer not only wasn't in the same shape as his lifetime college best, which is obvious, but that his speed was closer to his previous best speed, compared to his endurance.

    • @Gotthesoupandpotato
      @Gotthesoupandpotato 4 месяца назад +1

      Did you skip the beginning of the vid ?

  • @MyfanwyCollins
    @MyfanwyCollins 5 месяцев назад +2

    Have been following and love that you did this because you seemed to really have fun.

  • @Samuel19432
    @Samuel19432 5 месяцев назад +10

    The body will always remember what it has done in the past. No surprise you got back in shape so well. Glad you made a amazing recovery nonetheless 🤝

    • @glenn0o0o
      @glenn0o0o 4 месяца назад +1

      Hoping I can get back into 3:28 marathon prediction in 10 weeks. Not getting any younger being 39

    • @glenmorgan4597
      @glenmorgan4597 Месяц назад

      Muscle memory is a myth, one still has to do the training regardless of previous efforts, i don't do the training now as when i ran 16 minutes, now I'm just clipping under 23

  • @DLACZEGONIETV
    @DLACZEGONIETV 5 месяцев назад +78

    Don't want to be rude or smth but you're not actually telling us "how you improved" it's more like presenting the fact that you improved over this time. Don't get me wrong it is really amazing result and you freaking rock! but by the description I guess I was expecting more like a video that explains the process of training to get improvements like this ;p

    • @tquasa07
      @tquasa07 5 месяцев назад +1

      Awk awk

    • @vgnrnr
      @vgnrnr 5 месяцев назад +5

      That was my take away, loved seeing the weekly progress, but what was a typical week like with training, diet etc

    • @jamesgo1831
      @jamesgo1831 5 месяцев назад +17

      Hate to break it to you, but you will never have this progression in 3 months. This guy is a sub 4 miler and has ran pretty much his whole life. He is just coming back from an injury and that's why he was running in the 17s. Going from 17 to 14 will take a few years (atleast 2) of running 100km+ weeks and being super consistent with threshold workouts, long runs, speed sessions and sandbagging with lots of easy mileage. There's a huge huge difference between running in the 17s and running in the 14s, like the fitness gap between these 2 people is so huge that it's tough to explain.
      You should try to break it down by taking off 30 seconds every few months or so, do a lot of threshold workouts and see them gradually get quicker and you should be able to gauge fitness from it. But this vid is clickbait asf and there is no chance you will be able to go from 17s to 14s in 3 months unless you have already been in 14 min shape before. That's why there's no real info in this video, coming from another 14 min runner.

    • @MattRose30000
      @MattRose30000 5 месяцев назад +8

      "improved", more like "recovered".

    • @DLACZEGONIETV
      @DLACZEGONIETV 5 месяцев назад +3

      @@jamesgo1831 Bro, I know that I am not going to progress like this, what I meant was about what I expected more or less. I'm curious how people train, how they manage their workouts and I like to see the progression to get some knowledge and maybe tweak some of my workouts. I know that I am not going to run like him xD
      but yeah, I also wanted to point that I didn't want to hate or smth, I really admire his skill for sure

  • @NathanJamesLarsen
    @NathanJamesLarsen 4 месяца назад +4

    "The close to sub 15 the harder it becomes... " -- yes, this is a fact lol!
    This is wild though - crazy improvement over 3 months... sheesh.

  • @kayleeklages
    @kayleeklages 4 месяца назад +1

    Allie filming the 3rd race was the most wholesome thing ❤
    Love y'all

  • @gabec.5514
    @gabec.5514 5 месяцев назад +10

    Congratulations Spence! I'll miss seeing the loot lake runs and the UW runs since I was hoping I'd see you there 😭 King of Boulder coming 🔜

    • @Nathanws3
      @Nathanws3 5 месяцев назад

      No, we’ll just make the res the new loot lake

  • @Arr-runz
    @Arr-runz 5 месяцев назад +6

    Dude i loved this series

  • @andrealyons4718
    @andrealyons4718 5 месяцев назад

    This was so fun to watch! Congrats on bouncing back from an injury (which is so hard sometimes) and super excited for your (and I am assuming Allie's) move to Boulder! There is a chance that my son and I may move to Boulder next summer, and the more awesome runners that move there, the more hopeful I become that we will too! Boulder has become quite the running Meca over the years! Thanks for another great video!

  • @Haitham___ww
    @Haitham___ww 5 месяцев назад +55

    I wish you spoke about how you improved your time not just race recaps

    • @jazzyjay4595
      @jazzyjay4595 5 месяцев назад +10

      Not too much of a secret to training anymore. Moderately high mileage that you can handle. Regularly training at LT1 and LT2 (different lactate thresholds). Regularly doing hills and speed sessions. Semi regularly doing long runs. Do that for 3 months consistently and literally anyone is going to get faster. It’s the “consistently” part that people struggle with.

    • @kylestephens9593
      @kylestephens9593 5 месяцев назад +9

      @@jazzyjay4595 dude, he just got back to where he was before, it's not a PR. 😂i doubt if he did any of the things that you described. he raced every weekend, probably ran some tempos and mostly easy miles in the other days and that's it.

    • @jazzyjay4595
      @jazzyjay4595 5 месяцев назад

      @@kylestephens9593 I’m aware. I follow his Strava. Which is an even bigger case for why would someone care what he did? Like I said, there’s no secret to training anymore. Plenty of science if you just take the time to read. It’s not like Spencer was doing some secret workout that we haven’t heard of before

    • @jellekraak7930
      @jellekraak7930 5 месяцев назад

      @@kylestephens9593he never said it was a pr tough did he?

    • @kylestephens9593
      @kylestephens9593 5 месяцев назад

      @@jellekraak7930 @jazzyjay4595 (dood i was replying to) replied to op with his question about what Spencer did to improve.
      i replied to HIM that Spencer (The Athlete Special) didn't need all of that (partly because he raced every weekend which allows you to skip speed sessions) because he got back to form, he didn't actually improve. AKA he didn't PR.

  • @TheBl4ckmamba
    @TheBl4ckmamba 5 месяцев назад +40

    Step 1: sandbag the first 5k

  • @Perrigoparkrun
    @Perrigoparkrun 5 месяцев назад

    Good luck in Boulder Spencer! It was fun having you bring attention to parkrun, and would love to see you get to the Boulder parkrun to keep supporting the parkrun community. Seriously hope you have a chance to come back to our parkrun again someday, and in case you hadn't noticed, we had a runner come by and take the course record away from you just a couple weeks after you snagged it. 😮 Seeing both you and Allie running our parkrun again someday would be awesome!!

  • @ranran3578
    @ranran3578 5 месяцев назад +4

    Dude! U and Allie are a movie this year. Thx you to share low and high. Very sad that u move out of great Seattle area but looking forward to see the new chapter of your life!!!!

  • @nancycarleton3064
    @nancycarleton3064 5 месяцев назад

    Great recap! Looking forward to seeing more videos from Boulder from the 2 of you!

  • @Brenden.Seipke
    @Brenden.Seipke 5 месяцев назад

    Spencer, I don't know about everyone else but, I miss your videos bro. You're a true inspiration to me man. I know it has only been 11 days but still.

  • @corgicakie3822
    @corgicakie3822 5 месяцев назад +1

    LETSSSS GOOOOO BOULDER IS SO MUCH FUN AND THE MOUNTAINS ARE AMAZING, JUST GET READY FOR THE WINTERS THO…

  • @HogCr01
    @HogCr01 5 месяцев назад +5

    Amazing video. I am currently training for a sub 15 15 during the xc season after a 16 31 sophomore year at altitude. This really gave me motivation to keep on staying on the grind. My race predictors right now say 15 40 and I am at altitude so hopefully I can pull off my goal like you.

    • @alexholmes7249
      @alexholmes7249 23 дня назад

      How can I get to sub 20 5k? Is more either: (A) more zone 2 important; (B) More 1km repeats/500m repeats etc. if so how many, how much faster than 5k pace?; or (C) longer tempo (i.e. 5-10k or longer?); also what is your mileage for the week? Any response would be hugely appreciated!! :)

    • @HogCr01
      @HogCr01 23 дня назад

      @@alexholmes7249 longer tempo for sure is the answer. When I was running 1744 I was doing 20 miles a week maybe 25. Now I am at around 55 to 60

    • @HogCr01
      @HogCr01 23 дня назад

      @@alexholmes7249 the tempos are the best for you. When I ran the 1744 I was on 20-25 miles per week. Now I am on 55-60 miles a week. How old are you if you don’t mind answering?

    • @alexholmes7249
      @alexholmes7249 22 дня назад

      @@HogCr01 Okay cheers, just did my long run today, mostly zone 2 and some zone 3 along with 5k tempo (zone 4) with more zone 2 (total 25k long run). I am 29 years old. How long tempo a week. I currently do 5k tempo (140-165 HR; zone 3) and then 5k tempo (165-171 HR; zone 4)?

    • @HogCr01
      @HogCr01 22 дня назад

      @@alexholmes7249 My coach doesn’t believe in heart rate zones. He is South African and him and his family all qualified or ran in the Olympics. 2 tempos a week for about 20-30 minutes depending on the pace for that workout will help you drop some major time. The long run sounded really good, I am surprised you aren’t seeing results with that.

  • @nehallavey-khan7209
    @nehallavey-khan7209 5 месяцев назад +1

    Great video, great series. Well done the Local Legend.

  • @SamRoux-hc3gl
    @SamRoux-hc3gl 5 месяцев назад +1

    nice job Spencer you are a huge inspiration

  • @xxL3g175n1P3rxx
    @xxL3g175n1P3rxx 5 месяцев назад

    The King of Boulder is back! That gave me chills! LFG SPENCE!

  • @bcrruns1085
    @bcrruns1085 5 месяцев назад

    Excellent video! Well done! So long legend and All hail the KING!

  • @EmilyBrook987
    @EmilyBrook987 5 месяцев назад

    Can’t believe you guys are moving omg!!! WHAT A NEW CHAPTER! Damn the world of athletics won’t know what’ll hit them

  • @ZachDaddy-vk5ot
    @ZachDaddy-vk5ot 5 месяцев назад +1

    Hate to see this series go but love to see that he’s back 💪

  • @DanielNowak-xj5oc
    @DanielNowak-xj5oc 5 месяцев назад

    Spencer Brown you still got it bro ! Congratulations!

  • @olegnovitski6987
    @olegnovitski6987 5 месяцев назад +7

    There are maybe less than 0,01% of runners who train regularly, who can run 5k under 18 min. So running under 18 min is really far from being out of shape, even for someone very talented in running.

  • @trainwellracewell
    @trainwellracewell 5 месяцев назад +1

    I had a feeling you guys would be moving to Colorado after tasting the altitude. We’ve been in Colorado Springs since 2012 and love it

  • @indoorandoutdoorendurance3889
    @indoorandoutdoorendurance3889 5 месяцев назад

    King of Boulder! Looking Forward to More!

  • @brandonvincent8277
    @brandonvincent8277 5 месяцев назад +2

    -The Athlete Special- The Local Legend

  • @tommywadelton6305
    @tommywadelton6305 5 месяцев назад

    Ayoo! I live near Boulder, you'll love it out there. Hope to see you running out there some day

  • @DUkE.SUPREMO
    @DUkE.SUPREMO 5 месяцев назад +1

    Hey man love these videos.. just wondering how you structured your weekly running to manage the weekly 5k racing for 10wks?

  • @ellenmoeller
    @ellenmoeller 5 месяцев назад

    Moving HERE?!?!? I’m so excited!!!!

  • @JuanLopez42626
    @JuanLopez42626 5 месяцев назад +4

    What did your training look like to drop those times??

  • @tizioincognito.3330
    @tizioincognito.3330 3 месяца назад

    This video is the proof that talent beats and always will beat hard work.
    Sorry I deleted my previous messagge because of some losers' comments 😊

  • @AndresVieyraOficial
    @AndresVieyraOficial 5 месяцев назад +1

    KING OF BOULDER LETS GOOOOO!

  • @C.W.435
    @C.W.435 5 месяцев назад +1

    Did you create a video on the training regiment you did over these 10weeks or could should share some tips for an old head trying to get back into road running??

  • @DaveGayer
    @DaveGayer 5 месяцев назад +1

    You need to king of Colorado, great series

  • @joneaton3366
    @joneaton3366 5 месяцев назад

    Great stuff, that looked fun. Keep it up.
    What were your runs and workouts during the week in-between these 5k races please!?

  •  5 месяцев назад

    I just realized that at the place where you ran the May 4th 5K I had a PR mile that still stands.

  • @shayneknox6247
    @shayneknox6247 5 месяцев назад

    So great!

  • @christopherhamill525
    @christopherhamill525 5 месяцев назад

    Just had my year and a half hiatus 5k return there off of effectively no training (had 2 25k weeks 6-7 weeks ago) and ran a 18min 24. Hoping I can pull off a local legend run of my own and beat my PB of 16 min 40 which was a weak time relative to my fitness back then.
    This series isn’t comparable to what my journey will look like I imagine but I’ll try my hardest to pb by summers end.

  • @chtchou
    @chtchou 18 дней назад

    bigup to the cameraman who was able to follow you on all these races.

  • @ethanfeinstein9656
    @ethanfeinstein9656 5 месяцев назад

    That’s actually pretty legendary

  • @steventownley3342
    @steventownley3342 5 месяцев назад

    Where have I been I didn't know you did the sub 15 full focus on Allie great journey aswell

  • @martingajardolizama9785
    @martingajardolizama9785 5 месяцев назад +1

    But mate! Tell us what you actually did. What was your weekly millage ? Your workouts? Your recovery? We all want to know about it! Great video by the way.

  • @therunningtattooartist5172
    @therunningtattooartist5172 5 месяцев назад +2

    Haha my pb is 17:40!! Madness that this is your unfit pace

  • @alohaday3480
    @alohaday3480 5 месяцев назад +2

    what was your training plan

  • @jordanmccall9261
    @jordanmccall9261 5 месяцев назад

    Welcome to Colorado king

  • @juliecrutchfield6065
    @juliecrutchfield6065 5 месяцев назад +1

    King of Boulder 😍

  • @GotDamBoi
    @GotDamBoi 5 месяцев назад

    Boulder will be lit we need a serious runner collab

  • @PerryScanlon
    @PerryScanlon 5 месяцев назад +1

    What was your PR before getting injured?

  • @josguil
    @josguil 5 месяцев назад +4

    I have to side with the people saying the title is clickbaiting.
    The video should mention that he was already running on those times pre injury to not create some false sense of "I can't improve my times like that I'm not doing enough!" in other runners. Which could lead them to injuries.

  • @Hizzyfizzy15
    @Hizzyfizzy15 5 месяцев назад

    Charlie and Spence training together in Boulder? This is about to get crazy

  • @europaeuropa3673
    @europaeuropa3673 5 месяцев назад

    How did you determine how long to take off to allow the injury to heal?

  • @alexholmes7249
    @alexholmes7249 23 дня назад

    How can I get to sub 20 5k? Is more either: (A) more zone 2 important; (B) More 1km repeats/500m repeats etc. if so how many, how much faster than 5k pace?; or (C) longer tempo (i.e. 5-10k or longer?); also what is your mileage for the week? Any response would be hugely appreciated!! :)

  • @AMTMM
    @AMTMM 5 месяцев назад +5

    just a very disingenuous video because you didn't improve your 5K by 3mins, you just returned to fitness - anyone coming back to training would have a similar trajectory, but you're titling it like this for clicks/views from non-subscribers. disappointing bro.

  • @ZackSmith-nk1et
    @ZackSmith-nk1et 5 месяцев назад +2

    If he can get a 3 minute improvement without training, why can’t we? I did this last year; my PR in July was 19:37 and reached 16:52 in November… it’s not that hard if you’re consistent and train hard

    • @Visklet
      @Visklet 5 месяцев назад +1

      What’s your training plan?

    • @christopherhamill525
      @christopherhamill525 5 месяцев назад +2

      Well he is a sub 4 miler who was returning from a major injury 🤷‍♂️. I cut 4 and a half minutes off of my 5 mile on the same course 4 months apart, the first as my return from injury race and the latter during a stretch I was peaking.
      Having your peak shape at one stage drop by 3 minutes in such a small timeframe is both unheard of and unlikely

    • @DanielNowak-xj5oc
      @DanielNowak-xj5oc 5 месяцев назад

      Anything is possible bro ! Impossible is nothing

    • @DanielNowak-xj5oc
      @DanielNowak-xj5oc 5 месяцев назад

      You are right Zack !

    • @dimka11ggg
      @dimka11ggg 5 месяцев назад

      @@christopherhamill525 what is kind of injury?

  • @jlow2969
    @jlow2969 5 месяцев назад

    did you do much zone 2 during the 10 weeks training?

  • @nicolemartin8783
    @nicolemartin8783 5 месяцев назад

    Wow!

  • @LouisJeans-v1o
    @LouisJeans-v1o Месяц назад +1

    parkrun ISN'T a race

  • @alvarojrgalo926
    @alvarojrgalo926 5 месяцев назад

    I would like to see him get away from the track slowly into the roads I see a good future in road racing

  • @againstdrivingdrunk614
    @againstdrivingdrunk614 5 месяцев назад

    hahah local legend ! I will do magnuson sep hopefully? - J

  • @cringeworld4646
    @cringeworld4646 5 месяцев назад

    KING OF BOULDER

  • @therunningtattooartist5172
    @therunningtattooartist5172 5 месяцев назад

    What were you doing in between these 5ks?

  • @markbateman9222
    @markbateman9222 5 месяцев назад

    The important question is - what training were you doing between the 5Ks? I assume you were running regularly but were there any intervals? Tempos? Threshold efforts? If you weren't doing any of this stuff and still got sub 15 you should look forward to running well under 14 with more serious training!

  • @stevocanuck
    @stevocanuck 15 часов назад

    People seriously underestimate residual fitness

  • @jameshegeman5660
    @jameshegeman5660 5 месяцев назад +4

    Okay, this title is very misleading… You did not “improve your 5k time by 3:00” in the sense that anyone cares about. You were sitting around, recovering from injury… all the while still possessing all of the structural cardiovascular advantages of a great endurance runner (a more flexible left ventricle, superior capillary density, etc. - which you had slowly built up from years of training). You were returning to fitness, yes, but I wouldn’t say you “improved” your time.
    Detraining will greatly reduce glycogen stores, and also cause some muscle fiber type conversions from Type I, IIa -> Hybrid & Type IIx - all of which are detrimental to endurance performance but easily reversible. But detraining doesn’t take away the aforementioned structural changes to your heart or blood vessels, so it’s not like you developed those in just 10 weeks.

    • @joshr2757
      @joshr2757 5 месяцев назад +1

      Right?! There's nothing useful in this video, pure clickbait

  • @KelunnFrancis
    @KelunnFrancis 4 месяца назад

    LOL Dude my fastest 5K is 20:16. You're super good

  • @teddyjones6837
    @teddyjones6837 5 месяцев назад

    Great video

  • @marianarzoiu8958
    @marianarzoiu8958 5 месяцев назад

    How many years have you actually been trainin for?

  •  5 месяцев назад

    Do you live in Washington?

  • @rafazvilla3067
    @rafazvilla3067 5 месяцев назад

    How many miles a week were you running during this?

  • @Averagebum21
    @Averagebum21 5 месяцев назад

    You are such an inspiration, Spencer!

  • @Voxyhasagyatt
    @Voxyhasagyatt 5 месяцев назад

    Is 20:29 a good time for a 13yrs old with good genetics?

  • @albertomoreno4999
    @albertomoreno4999 5 месяцев назад

    Bro said “Jedi sword” 😂

  • @DanielEarlester
    @DanielEarlester 5 месяцев назад

    The King is dead, long live the King.

  • @douglasspencer9819
    @douglasspencer9819 5 месяцев назад

    you think seattle weather is crazy...just wait.

  • @shoessonig8170
    @shoessonig8170 5 месяцев назад

    Me encantan tus videos carnal jajajaja, exactamente es lo que quiero hacer

  • @SoccerTheGoat-s4c
    @SoccerTheGoat-s4c 2 месяца назад

    Cross county may look easy but it is rly hard

  • @cringeworld4646
    @cringeworld4646 5 месяцев назад

    why lane 3?

  • @incognitocooking8305
    @incognitocooking8305 5 месяцев назад

    amazing bruh 17:47 is close to my PR and you came off an injury

    • @olekwieczorek3257
      @olekwieczorek3257 5 месяцев назад

      He did, but he purpously says this whole "without training" things just to sound more impressive i guess. His 17:47 was simply his first run after injury, which caused him to take a break (around 10 weeks i think), and before it he ran 14:21 and sub4 mile. Also, nice 5k PR, mine is 18:11, hoping to crack 18 this year.

    • @olekwieczorek3257
      @olekwieczorek3257 5 месяцев назад

      He did, but he purpously says this whole "without training" things just to sound more impressive i guess. His 17:47 was simply his first run after injury, which caused him to take a break (around 10 weeks i think), and before it he ran 14:21 and sub4 mile. Also, nice 5k PR, mine is 18:11, hoping to crack 18 this year.

    • @incognitocooking8305
      @incognitocooking8305 5 месяцев назад

      @@olekwieczorek3257 ik i was just saying starting back training with an injury

  • @skybirdnomad
    @skybirdnomad 5 месяцев назад +6

    3min improvement from your post rehab time is kind of a garbage metric though don't you think? What was your best 5k time before your injury?

    • @poll1051
      @poll1051 5 месяцев назад +1

      I think it was about 14:23. He ran that time in the video “5k race vs World Class Runners”

    • @Bweyg
      @Bweyg 5 месяцев назад

      @@poll1051 14:21 but yeah close enough.

  • @RomeDrori
    @RomeDrori 4 месяца назад

    Next Olympics you and Allie both better be representing usa

  • @anthonyjones955
    @anthonyjones955 5 месяцев назад

    Run On threshold
    1200m 1.30 recovery
    1000m 1.30 recovery
    800m 1 min recovery
    600m 1 min recovery
    400m 45 seconds recovery
    200m 30 seconds recovery

  • @rundown132
    @rundown132 5 месяцев назад +3

    Weird mishmash of things just so that the vid can be over 10 mins

  • @OpenedTabz
    @OpenedTabz 5 месяцев назад

    JAA!!!!

  • @kikoalfa2178
    @kikoalfa2178 4 месяца назад

    Iu are great 👍🏻👍🏻👍🏻👍🏻😃

  • @Jockuptown
    @Jockuptown 5 месяцев назад +3

    Is this satire? Or are you genuinely that out of touch? Lmao

  • @ladsvideos
    @ladsvideos 5 месяцев назад +1

    Love your videos Spencer but you can't say things like "Jedi sword" on the internet 😂

  • @jacksonm.6549
    @jacksonm.6549 5 месяцев назад +2

    As a regular parkrunner, I'm in the 5 minute mark of the video and must clarify something. A parkrun is NOT a race. There's no entry fee, no bib number and no prizes. There is no such thing as a winner in parkrun. We get first finishers.
    Parkruns are free timed events held on Saturdays that everyone is welcome to attend. K thanks bye. Now going back to finish the video.

    • @kylestephens9593
      @kylestephens9593 5 месяцев назад +1

      that dude is beating parkrun dads and teens in a casual saturday run and call it a win. lame
      also it would be good to for him to volunteer a few times at this free events to show respect to the organisers and other people that make these possible