Abdihamid Nur & Woody Kincaid WORKOUT At 7,000ft

Abdihamid Nur & Woody Kincaid aka 'Death Row Track Club' workout in the skydome led by NAU head coach Mike Smith.
Nur and Kincaid plan to race at Sound Running's The TEN on March 16th which could end up being the deepest 10,000m race ever on U.S. soil. (12-15 men potentially under 27:00)
The Workout:
400 (7 min rest)
1600 (4 min rest)
2x400 (2 min rest)
1200 (4 min rest)
2x400 (2 min rest)
800 (4 min rest)
2x400 (2 min rest)
1600 Threshold
The Splits:
Abdihamid: 55.7/4:17/60.5/61.0/3:07/58.2/58.9/2:01/58.1/58.0/4:47
Woody: 4:20/60.5/61.0/3:13/60.2/60.6/2:04/58.1/58.0/4:47
The Socials:
Instagram: / trackallaccess
TikTok: / trackallaccess
Twitter: / trackallaccess
Facebook: / trackallaccessfb
Abdihamid Nur: / abdihamidnur
Woody Kincaid: / priceofamile
Sound Running: / soundrunning

[@user-nr7vz4hn4r]

The vibe in there is so calm, that's what gives his athletes the edge in races compared to other coaches

[@marcumxc]

If this is a diljeet critique you’re simply silly

[@eviesocool]

@@marcumxcdiljeet is the opposite of calm

[@EJOVLTW]

Zero chitchat in that workout. You can tell that was TOUGH and they were suffering like you read about. Amazing. Great work Gordon, happy the new endeavor is working out, no pun intended.

[@Code_Ramen717]

Smith is a coaching genius. I’m reminded of that every time I watch a video with him

[@OG-D2000]

This channel is pure gold I love watching these even before my own workouts and it really changes the vibe

[@michaelflora3677]

Both of the Mike Smith coached videos have been excellent. Love seeing him coach his athletes through change of pace highly race specific intervals and then adding threshold after.

[@danielcollins_1]

Didn’t know Coach Aldo was like that 😤 Dude would just hop in and roll 64s like they were nothing

[@ronduncan7731]

Mike smith is a vibe. Taking his calmness into this upcoming XC season with my kids

[@notorious414]

Great video again Gordon. Fascinating to hear Mike Smith's mindset/rationale. Woody definitely catching up a bit on fitness. We'll see where he's at for The Ten.

[@HonorEmblem]

These videos are fantastic, Gordo! Abdi’s looking FIT.

[@Justin_253]

Coach Smith understands the sport like no other. For long grueling workouts like this it's best to keep calm, and not spend extra emotional energy. By yelling during hard workouts coaches are doing the exact opposite of what they should be. Motivation is hardly an issue with distance runners. Getting burnt out and too worked up during a workout is.

[@keanureeves3319]

Loving this new style of videos Gordon

[@Runner459]

Love these vids so much

[@aaronweiler5079]

You should do more showing their stretches and warmup

[@zachstone6746]

Ignoring Andy butchart as he does a workout is wild 😅 star studded track

[@Bigern2998]

Fantastic! These guys are gritty

[@stevel5437]

Fantastic!

[@dubs4966]

Great video

[@tonyyoung3381]

Woody rallied…..Abdicate in shape

[@israel_started_it_ALL_in_1948]

the pain... wow. epic

[@audreys4007]

wow! they are amazing!

[@scottwwsi]

Abdihamid's form is smooth as silk.

[@lanagorgeous9485]

WOW that's a heck of a workout, whew, I got tired just for him reading what they were about to do!

[@jay-bt2lu]

if you arent use to the altitude it can be tough to adjust. abdi has been in flag for a good 6 yrs....with woody coming up this year it is a transition but i am sure the benefits will far outweigh the short term adjustments. i know my first semester at NAU was a tough transition but once we raced at sea level it made a huge difference when it came to the delay of lactic acid and the time it settled in.

[@ShaneLavell]

Loving This Channel Oh Fuck Yeah!!!!!

[@brendancave8865]

Mike Smith has to be the coolest guy on the planet

[@adem2426]

Played football up in there, the flagstaff altitude really ain’t no joke!

[@Turtlefunny]

Mikes the man. Good dude right there

[@Niknak2401]

Great video!! Loving the content from this channel! Who was their pacer?

[@RockSizzleRR24]

Aldo Marquez

[@ronaldlincoln2935]

Grad Assistant Coach Also Marquez

[@qigong1001]

I love how you can look like and act like an old Beastie Boy and still become one of the best coaches in the world. God bless the USA!!!

[@DonnerRunningFitness]

May we ask who is the person running this channel who has all of this amazing access to these private workouts?

[@fluidathletics]

it's Gordon who used to be at Flotrack. Clearly still has all his connections

[@DonnerRunningFitness]

@@fluidathletics oh wow cool. Thanks for the info!!! Hi Gordon. You rock.

[@nathanenns]

Nur 🔥

[@jtk534]

coach has brad pitt mannerisms and voice from money ball

[@brodienorred4874]

Love the workouts and stuff, but I’m curious on what these type of athletes do in the weight room? Do they lift heavy or do they lift to target certain muscles?

[@chaoticodin09411]

Yes!!! I want to see more of what runners do in the weight room!!!

[@ed_gaa6289]

Yes, similar to how Cam Levins lifting session by sweat elite was, that would be perfect

[@MrDeltaMaster]

they definitely lift!!!

[@matthewkubler05]

lifting 2-3 a week for pros, they are doing more shakeout weight, injury prevention and less heavy. Muscle = more weight and more weight makes you slower so they don't go heavy

[@ronaldlincoln2935]

Some of that is a closely guarded secret at NAU...but I know that they look very specifically at each athlete and have plans catered to all the different body types, levels of fitness, body motions, injury history, etc.

[@WinstonThompson-]

Epic title

[@nicalv9461]

lucky enough to be training partner in 2012 for Rowbury and joined Team Cook training stints. It was common following a hard session for the group to run 800m in reverse (i don't recall if a pace was given or effort asked for). But I remember Shannon running close to 3:00; and the men running like 2:45 ish

[@JDL0427]

I have been a Mike Smith and NAU fan for awhile now. His methods and results are proven. I remember they did a documentary on NAU when Abdi was a freshman on that remarkable team. There was an episode where it was revealed that he did not make grades and had to step off the team. A true cross roads for an obviously talented athlete with big dreams. Even though it was just a footnote to the story of that team they included a very compelling meeting between Abdi and Coach Smith, who counseled his runner to stay in school and in Flagstaff rather than go home (which I recall was either phoenix or Tucson) and then come back. Smith told him if he went home he would not come back. A pretty direct message for a wounded 18 year old, but he obviously instinctively trusted his coach and stayed. It’s a kick to see how it is turning out. This is from memory after enjoying this workout so if I messed up the details sue me.

[@terraflow__bryanburdo4547]

"SMOOooth sixty..."

[@tommcquade5213]

I know there’s science behind these workouts but I swear there were times I thought my coach was just seeing how much pain he could inflict on me… this seems like one of those workouts 😂

[@walshm__5]

So where can I get some, "Death Row TC" merch?

[@chrisfaemuirhouse]

Cameo from Butchy there

[@EnvyTraxus]

why 7 minute break after the first 400m? is it moreso part of the warmup rather than part of the workout?

[@bradynanderson4907]

Wow

[@arceus54321]

also, why is andy butchart in there 15:14? did not expect to see him

[@jayrperkins3687]

When did Mike Smith start coaching Woody and Abdi?

[@SheaSlides]

Aldo the goat pacer

[@ayojones2009]

Are the different paces because Abdihamid is optimizing for 5k vs Woody for 10k or is it just down to fitness? Either way brutal workout at those paces. These guys are beasts.

[@petersamaras3732]

Fitness. Abdi’s going to try the 10 as well this year

[@terraflow__bryanburdo4547]

Also it is February...keep the targets moving.

[@Houvinator]

😮🙌

[@Cmass9]

No Luis?

[@derekrubis6652]

I’m gonna be doing this workout right now

[@thecoledwyer]

how big is this indoor track? I notice on the 400s they start on a straightaway but end at what looks like the start/finish line (opposed to that same cone they started at)

[@darthman2547]

Might be a 300 meter track it’s uncommon but there’s a few

[@thecoledwyer]

@@darthman2547 I did the math on it. The last mile was 5 laps so it’s 320 meters. So on the 400s that cone to the start line is 80m and then obviously a full lap then would get you 400m

[@toshi5000]

Casual 4:47 thresh at 7000 ft after all those intervals…

[@jp05598]

Anyone know what Mike, as an employee of NAU, “gets” for coaching 2 Nike professional athletes?

[@ronaldlincoln2935]

I hope it's a lot, because NAU can't pay him what he deserves. NO DOUBT ABOUT THAT!

[@grok7537]

What paces are these guy still doing these reps at? Like for the 1600 rep was that like 3k or 5k pace

[@terraflow__bryanburdo4547]

5k. 3k is under 60. Before alt adjustment

[@KingSkippy]

Rupp needs to get back to training like this

[@roopekanerva5606]

Was that McSweyn jogging in the background?

[@jomm7671]

Andy Butchart

[@roopekanerva5606]

thanks@@jomm7671

[@smallbrain7849]

Hello

[@andytv22]

would be interesting to know if all the distances were the same effort levels or varied in each rep. As a coach the workout itself is meaningless unless you have an effort level you are focusing on behind the reps

[@ronaldlincoln2935]

Coach Mike expresses the effort level in race size. You can hear him remind them each time after they leave the blocks to start.

[@andytv22]

@@ronaldlincoln2935 Thanks i didnt catch that the first time, was busy doing other things and not fully focused on the audio.

[@juance4937]

so the recovery for 400mts is 2min? I been training so hard whit 1 min recovery or smthng, crazy when you don´t have the knowledge

[@johnhenry5945]

It all depends on the pace in which you’re running them at.

[@jp05598]

Yeah depends on pace, what distance you’re training for, training fatigued and also the altitude they’re at

[@michaelflora3677]

This was also a very taxing workout, especially at altitude. The 400s were more about changing gears on tired legs after the long race pace intervals.

[@willmcgonigal7464]

BYU women’s coach needs to take notes

[@SergeantMedicine]

🙄

[@willmcgonigal7464]

@@SergeantMedicine womp womp

[@mahalkita7351]

why???????

[@willmcgonigal7464]

@@mahalkita7351 bruh 🙄 can you not read

[@terraflow__bryanburdo4547]

She is doing well too...Mormon girls just out of high school are different than pro men training for Olympic 10K.

[@arceus54321]

this channel is a sweat elite rip off but the content is pretty alright

[@tomjonathon6889]

Welcome to death row?????????????????????Weird clickbait.