Workout Wednesday: No. 8 Iona Men Tempo Run

Рет қаралды 291,463

FloTrack

7 жыл бұрын

We went to the Bronx to catch the No. 8 Iona men do their "go-to" tempo run in Van Cortlandt Park. bit.ly/2df1OCq

Пікірлер: 155

@steveohmygoodness7 7 жыл бұрын

4:10 "Excuse us ladies, we're just running a 5 minute 11 second pace on mile 8"..... LOL

@il24ir 7 жыл бұрын

Definitely liked the subtle music.

@kiely4561 6 жыл бұрын

Nas - surviving the times

@iRosati 7 жыл бұрын

1st mile: 5:33 2nd mile: 5:40 3rd mile: 5:24 4th mile: 5:28 5th mile: 5:10 6th mile: 5:24 7th mile: 5:11 8th mile: 5:11 9th mile: 5:00 10th mile: 5:03

@hip360hop 7 жыл бұрын

crazy

@kennethbucsko8159 7 жыл бұрын

course is up and down so its hard to pace correctly there.

@kukayaSA14T 5 жыл бұрын

16km = 54 minutes

@ChristianProtossDragoon 3 жыл бұрын

😂😂😂😂

@PatNeedhamUSA 6 жыл бұрын

3:02 to 3:06 - the most dramatic throwing of a shirt onto the ground

@SirLlama2000 7 жыл бұрын

vids like these make me want to be better

@ArtemisFowl01 7 жыл бұрын

Throwing out 5:20 miles like it's nothing.

@NobleTries 5 жыл бұрын

their tempo is faster then my 5k pace

@seemoredicks6537 7 жыл бұрын

id be dead 20 seconds into that run, probably would have to air lift me to the hospital

@hamzakhan8021 6 жыл бұрын

Seemore Dicks lol

@carterhiggins545 6 жыл бұрын

U need to remember tho these guys r training year round and are probs doing this workout once to twice a week so they are bound to get some pretty ridiculous times. Plus they are D1 athleats I wouldn't expect anything less

@jasonrevels4220 7 жыл бұрын

Always the best music tracks for these videos...

@anonymous_yo_mama6728 7 жыл бұрын

wow 10 miles...for a tempo run

@047Kenny 4 жыл бұрын

Anonymous_yo_mama672 we used to 5-7 in high school I can see elite athletes busting out 10 no problem.

@anonymous_yo_mama6728 4 жыл бұрын

@@047Kenny Yeah, we'd only do like 4-6 in my highschool. But 10 sounds crazyyyy

@matthewholton1938 4 жыл бұрын

just not a true tempo

@e-towncoz9897 6 жыл бұрын

Lmao my long run is 10 miles...

@gatbeatbox8656 5 жыл бұрын

Facts 😌

@babyblue6950 7 жыл бұрын

Crazy talent, wish to god i could be part of something like this

@hanphilnoffz8827 5 жыл бұрын

Baby Blue there not even trying

@NobleTries 5 жыл бұрын

talent created through hard work and thousands of miles

@brandonnielsen694 4 жыл бұрын

Baby Blue hbm

@handleYT-vv7iy 3 жыл бұрын

Van Cortlandt Park, I met these guys on Friday. They are truly awesome.

@0181spikri 6 жыл бұрын

Damn those guys are going fast as hell. Looks like fun too.

@colinm3416 6 жыл бұрын

My 3 mile tempo pace is about 5:40 so this is insane

@m.t1446 4 жыл бұрын

The chill level at the end. I would've dropped my lungs somewhere on the track

@msb1500m 5 жыл бұрын

27:15 through 8km... that's race pace for a lot of people.

@mikewizowski9454 6 жыл бұрын

😲if I were in that group running, I'd probably be running the pace of the guy in the blue shirt. @ 3:15

@nathankoroush7918 6 жыл бұрын

at 3:10 those big fellows walking were like good job what have we done.

@psy__guy__9884 7 жыл бұрын

the old man at 3:18 is how i feel after watching this

@debashisghosh1990 6 жыл бұрын

Psy__Guy __ hahahaha..lolzzz😂

@serdnae 6 жыл бұрын

3:16

@misterpegasus4844 6 жыл бұрын

i run 10 miles usually at 6 30 pace at the beginning but i like to pick it up with 3 miles to go just like they did to around 5 30 pace great motivation

@laddi17gill 7 жыл бұрын

what they eat man. i want more running videos from them they inspiring me for pick up more pace.

@maxberglind3275 6 жыл бұрын

The guys are the best pacers

@westlee1626 6 жыл бұрын

It’s crazy how they can just keep going but me I’m over here running 5 miles I’m like 50 minutes and I’m dead 😂😂

@nathanscottshoemaker2554 7 жыл бұрын

Are you kidding you guys are seriously fast!

@jasonrevels4220 7 жыл бұрын

The music in the FloTrack videos is always superb

@puppadapa 5 жыл бұрын

Best running video from flotrack

@kingty.2380 7 жыл бұрын

ayee Van Cortlandt Park. I just ran there today.

@williammartin7277 7 жыл бұрын

Incredible..

@bruno_rojas 6 жыл бұрын

Crazy speed.

@mayaburchfield1115 4 жыл бұрын

it’s crazy how they also ran a race on this day as well

@nickdiaz7415 6 жыл бұрын

my tempos are like 4 miles long...

@Rayven_cat 7 жыл бұрын

I just love sitting on my ass at work watching these guys VO2max out.

@willyp_ET 6 жыл бұрын

This is the most chill video by FloTrack, Man listen to the music!!!!! What is the song?

@MRJOSEPH19791 6 жыл бұрын

Quanto amo la corsa 💪🏿💪🏿💪🏿

@neilbrown5540 6 жыл бұрын

Damn I raced there yesterday and there are some nasty hills there. I couldn't imagine a pace like that.

@thyagowilliam2323 6 жыл бұрын

Neil Brown where is it ?

@Manuel-pd9kf 4 жыл бұрын

@@thyagowilliam2323 the bronx

@siraajan Жыл бұрын

They ran passed the bridge and didn't go into the hilly loop.

@moist8470 5 жыл бұрын

IM PRETTY IN SHOCK HOW THEY ARE FRESH IN THE END OF THE ''TEMPO''

@thyagowilliam2323 6 жыл бұрын

Does someone knows the name of the 2 guys that we're speaking in the end of the video ??? Just wanna see theirs social medias profiles

@spyderman2 6 жыл бұрын

Wow this college has a really good team for how small the school is.

@dukequach9641 5 жыл бұрын

How is this recorded? On a bike? Its not jumping at all so I don't think running.

@xreddrosesx5442 5 жыл бұрын

God like endurance

@blastedpotato 6 жыл бұрын

I wanna get to the point where I can just cruise at a 6 minute pace haha and not be out of breath

@khaoticwarchild 7 жыл бұрын

Sick.

@PipeBombCity 7 жыл бұрын

what's the background song?

@maun580 4 жыл бұрын

how long u all trained to run a straight 5mile?

@jackdawkins629 7 жыл бұрын

5:10 mile is tempo pace?

@bakrin23 7 жыл бұрын

I'd be happy if that was my race pace.

@danielmcbride9183 7 жыл бұрын

Same

@jackdawkins629 7 жыл бұрын

***** apparently so

@Y10Q 7 жыл бұрын

offroad up and down, translates to 4.40 on the track.

@tombradygoat7995 7 жыл бұрын

Jack Dawkins for 10 miles that's fast my dude

@juicedgames8302 6 жыл бұрын

The black dude was just cruising the whole time lol

@znazn13 5 жыл бұрын

Whiteboy Jiggytit ...lol the black guy was like, “Mile 10....that’s it? We’re stopping?”

@047Kenny 4 жыл бұрын

Matthew Grant explains it all

@ethanehrlich5004 6 жыл бұрын

Whose the guy in the Shaker singlet?????

@turnerburger 6 жыл бұрын

Tfw they do your steady state workout 3 times over

@matthewdavis7869 7 жыл бұрын

Does that one kid have a shaker high school uni on?

@juliax9545 4 жыл бұрын

I still dont get what a tempo run is. What is it?

@jamesromano3288 8 ай бұрын

Where are they all today ? Starbucks, Lowes, Home Depot !

@WhytyProd 4 жыл бұрын

3:08 Did those two old boys think coach was talkin to them? ahhaha

@nathanielcarrasco5622 5 жыл бұрын

Very impressive!! Super cool . But tempo run? The splits were EVERYWHERE

@RUNNING-AT-HALF-PRICE 2 жыл бұрын

VCP is pretty hilly so it would make sense for the paces to be everywhere

@sohailsheikh5754 3 жыл бұрын

Guys what your. 5 km pb

@YienLiu 5 жыл бұрын

Lol, how do you run that pace for 10 miles?! The fastest I can run for 10 miles is at like 7:20 pace, but that’s the pace I go at for 10 mile long runs, not 10 mile tempos (btw htf are these people able to run so fast for so long)

@fidelcantu2560 6 жыл бұрын

This is what I call separating the big boys, from the pretenders. CSS, don't wory just practice, practice, practice.

@arthur-yf1dp 6 жыл бұрын

Oh fuck. That is crazy.... I could only run at most 7 mile at my tempo pace

@airrleclair1572 6 жыл бұрын

Lol they ended up pushing pace faster than tempo

@juniaddia.t.358 6 жыл бұрын

Wow...10mile tempo..10mile is like long runs to me...

@austin3626 6 жыл бұрын

damn these guys are hoss

@eternalnjem 4 жыл бұрын

They ran my pr on their 3rd mile lol

@dirtymike3329 7 жыл бұрын

odd. I was taught tempo runs should be held at a steady pace for best results

@imchamp4324 7 жыл бұрын

They're running on a xc course so the terrain isn't all even like on the track

@Y10Q 7 жыл бұрын

there is no way in hell you run steady on up and down terrain.

@yung4evr 6 жыл бұрын

Not necessarily. There are different types of tempo runs. This was basically a progressive temp run with the pace gradually accelerating through the end.

@ericmaldonado-avendano705 6 жыл бұрын

F. Scott Fitzgerald What are the other types? Many people think Tempo means faster than easy pace which is true, but many people also think Tempo Pace varies a lot and it shouldn't. There's a difference between Uptempo, Sub Tempo, and True Tempo Pace. True Tempo Pace is running RIGHT AT your LACTATE THREHOLD the point in which lactate starts to exponentially build in your bloodstream. Running at this intensity enables you to run at a faster pace for a longer period of time with too much acid building up. That's how I was taught by my trainer. Sub Tempo means slightly slower effort than Tempo. And Uptempo just means faster than easy pace. These guys in the video I'm assuming starting running Uptempo and ended up running right at their LACTATE THRESHOLD aka true tempo pace.

@SteadyEddyyy 5 жыл бұрын

It depends on who your coach is and what training they are following. Many different coaches have different definitions of tempo pace. A tempo can be marathon pace, a tempo can be "threshold" work, or anything in between. That's why its not a good idea to just copy workouts from videos or LetsRun forums. Also, learning to negative split isn't a bad thing. Also, this course has some monster hills.

@hanphilnoffz8827 3 жыл бұрын

4:10 they where like de ja vu i ran to this place before

@coreywigent7693 4 жыл бұрын

I'd be dead after the first mile

@kymanigrant3868 7 жыл бұрын

I raced here for cross country

@CrushSoccerStarz 7 жыл бұрын

I am 13 and ran a mile (on a track) in 5:37.01 but I can't even begin to imagine how they did this!

@ridorock6 7 жыл бұрын

Crush Soccer Starz since you're still in middle school, that's a good start. Just stay consistent and train smart and you'll be a monster

@CrushSoccerStarz 7 жыл бұрын

ridorock6 thanks I am trying to stay consistent through the winter, and it's really hard. do you run?

@johnerick9741 7 жыл бұрын

CSS - Crush Soccer Starz thats a great starting point. keep at it for high school, and you'll drop time like mad. My pb was 5:57 in middle school. Now, I'm halfway through track season as a freshman, and I'm already down to 5:03. I guarantee you'll start seeing some insane times your freshman year if you keep up

@CrushSoccerStarz 7 жыл бұрын

John Erick thanks! keep up your good work

@brianbruno1786 7 жыл бұрын

Lol my pb in middle school was 6:36 freshmen year

@mishkadreamrunner673 5 жыл бұрын

My 5k competitive pace is 5.40... 😱

@mattbellmont9380 6 жыл бұрын

What pace should I run my tempos at? I'm a freshmen in hs and my pr is 17:13 5k and 4:58 for mile.

@JDogg4130 6 жыл бұрын

Depends on the length and tie of the tempo. For "true tempo" of about 20', probably 5:50 to 6:00, maybe slightly slower. For the tempo they are doing (8-10 miles) you are looking at roughly 6:30 pace, a little above maybe, and if you are feeling good a little below at the end.

@jacksoncaldwell931 6 жыл бұрын

I would go 4 miles at 6;00

@harryfisher4006 7 жыл бұрын

Can I just what exactly a tempo run is

@jakeydudey101 7 жыл бұрын

Basically a run to develop stamina and fatigue resistance when moving at speed. The idea is to run close to or at your lactate threshold, which refers to the point just before you produce lactic acid at a rate faster than you can remove/clear it. So for probably the first couple miles they were running below lactate threshold i.e. removing lactic acid quick enough to prevent build-up and they slowly built up to working at their lactate threshold or maybe just above. Your tempo pace should be a pace at which you could race/max out for about an hour. Hence a tempo run shouldn't exceed that time frame, unless of course it's a progressive tempo run as in the video where they start off about 30s slower min/mile. With this method you can get more mileage in at a good speed, hit your lactate threshold and practice negative splits :) Smart idea. I know this is a very late response and you probably know all this now but I was bored as hell when I saw your comment :P

@stuffpart2316 6 жыл бұрын

Xc manhattan meet here👍

@josepaulinogarciaperez7955 2 жыл бұрын

🌹🥇

@aad4036 4 жыл бұрын

human before 2020

@thibaultpdlp2526 6 жыл бұрын

19km/h

@deathbringer8365 4 жыл бұрын

A fucking lockdown is here i cant run....... i miss my run .....

@Fai_2nice 4 жыл бұрын

Imagine on the first steps you start to get side stitches 🤕🤬😞 ggs in the chat when that happens.

@gauravrao9232 6 жыл бұрын

I can't even run a mile in 10mins

@liamdennehy5736 4 жыл бұрын

10 mile tempo on the backhills, Jesus

@ryantroiled111 7 жыл бұрын

Is that jack o leary rocking the irish vest there at the end. (6:30)?

@lukejohnston1019 6 жыл бұрын

ryan troiled yep

@deanc2000 5 жыл бұрын

Iona? Honestly never heard of this school.

@stevestarr9769 6 жыл бұрын

In a group of five guys, four of them are probably either going to fast or too slow. It's easier to coach groups of people this way, but it neglects individual differences.

@kotarokoumi2885 4 жыл бұрын

Damn ... I can barely run a 5:17 mile

@sexyunicornpoopdeville8563 7 жыл бұрын

my PR for 10 K on road is 33 min 18 sek

@dylanconstance7869 7 жыл бұрын

04:40 track name plz if someone know

@iRosati 7 жыл бұрын

dylan constance worldwide roughness by dj cut

@dylanconstance7869 7 жыл бұрын

thanks

@masonshirey4751 7 жыл бұрын

i have a 6 min pace........... and freshman and i thought i was good

@benwhitmer4126 7 жыл бұрын

CrypTec Gaming thats good for a freshman

@salt1404 6 жыл бұрын

I mean it depends on how far he is going

@franciscorodriguez1627 7 жыл бұрын

where do i sign up

@surajraj6424 6 жыл бұрын

😀😀😀😀👌👌👌👌👌👌👌👌👌

@yourintodepression599 5 жыл бұрын

shits my warm up.

@user-qs8xq5xx8s 5 жыл бұрын

意外とコンクリみたいなとこも走るんだな

@beesrubi7422 7 жыл бұрын

i think i would have run with the lady's.😉

@andresnyc3767 4 жыл бұрын

Horny

@themadlad8540 7 жыл бұрын

will doing pushups make these guys slower

@kwakubomani 7 жыл бұрын

Not at all. I cycle plus run and pushups and pull-ups are part of my staple. I'm not as fast as these guys, but I can run a 10 miler in 1:02 and my long runs are usually at 7:30 to 7:40 pace.

@dobattlers 7 жыл бұрын

Charles Surber probably faster.

@user-ri5iq8sy8v 7 жыл бұрын

they are not tempoing. top group looks like they are straining. Unless they are doing an up progression tempo, that would be a different story. Regardless I can understand if they got a little out of the tempo zone considering flotrack cameras were all over them. :/

@elicramer9277 7 жыл бұрын

Robbie Hollis exactly. I just did a 4 mile tempo today at like 5:35 pace and looking at this is just wild