Workout Wednesday: Dina Asher-Smith and Julien Alfred Run 150's

We caught up with Dina Asher-Smith and Julien Alfred at The University of Texas, where they train under coach Edrick Floréal. The duo ran 2x2x150m and 2 sets of wickets. The workout was building towards the pair facing off in the 60m at the 116th Millrose Games on Sunday, February 11, 2024, but Dina Asher-Smith will no longer be running.
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[@CoachD_Speaks]

Please never stop workout Wednesdays.

[@kc5466]

Iron sharpening iron. There’s no way they don’t break 10.8s and 21.8s this season.

[@acetofresh1]

Juju Alfred my dark horse will never doubt her. Excited to see what Dina can accomplish this year under a new camp, hope she stays healthy. Kevona only marginally missed her first WC final with a 22.3, 1 EDWIN

[@elizabethreeves7925]

Keep the workout Wednesdays comin😊

[@1Tpoetic]

Dina makes me happy that you are in Texas with this great coach best of luck to you

[@Leonidas-eu9bb]

Julien Alfred is a beast. She's so much different than the usual women athlete. No laughing, no giggling. Just pure focus. I think she will accomplish greatness.

[@ffvgaming3735]

Dina, Alfred, Adeleke 👀

[@brigidm6279]

Wow, you managed to celebrate one athlete while being sexist, well done. "Giggling" and laughing doesn't stop your talent. Julien is wonderful, but so are so many other with different personalities.

[@frederickawalker]

Julien’s face when Coach Flo said 4 mins rest is sooo REALLLL 😂😂

[@Johnmag1976]

I cannot believe i am actually seeing my hero training !!! I have been watching NCAA 2023 of past june It takes a very strong woman to take what they made her do there. It is true slavery on these young black young girls and boys. I know it's a way to study for most.

[@FollowTheLight-]

Excited to see how many medals Coach Flo can help to produce because this training group is 🔥🔥🔥

[@adrianyang2192]

Finally another workout wednesday

[@barnsley2511]

JUJU LOOKS SOLID OMG!!

[@Legalcurls]

Love this! Hope my fav Dina can stay healthy!!

[@kareemahfarmer5835]

I missed these! Love workout Wednesdays!!

[@Myelbaby]

Go Juju… we love youuuu!!! 🇱🇨🥰🔥 I want to see more of this please… 😍

[@sergio1133754]

Keep the sprint workout Wednesdays coming!! I feel like there's so many more WWs for long distance

[@garvinlesporis3503]

Two of my favourite athletes

[@incorp2192]

Awesome seeing Dina and Julien in the same training camp! Two athletes not to be slept on

[@Mathew-hp1qi]

2 amazing athletes an inspirational ❤

[@richposports7030]

Very insightful

[@ForestFan74]

Now's the time DIna. I hope things are working out well in the new camp, looks like they are. Can't wait to see what you got this season! Go Dina!

[@yoitsjay9224]

Can we get a workout Wednesday from Masai Russell and Devynne Charlton??

[@bilguis100]

Love to see it🎉

[@rebeccalomax3398]

Love this!

[@HoneyB2031]

Our girl Julian we love you

[@BlackAfrikan]

Cousin Dina🎉❤

[@davidbernad911]

God be with you juju throughout your journey 🙏🏾❤

[@harmonyndlovu4866]

We need one from LSU ,UH ,Kentucky etc

[@KingSkippy]

What’s the spacing between the wickets?

[@dennisrobinson8008]

Coach Flo!

[@Christian-se5si]

juliens start is beautiful

[@user-vy2kr3er4g]

Wicked, wicked ,wicked . TM. ❤

[@tchai91]

Diana’s very accurate when she describes how volume heavy most British sprint training is. It’s nuts. However, not sure what the point of sprinting in trainers is, or doing sub-maximal wicket runs.

[@Meechooilka]

Just some thoughts. Sprinting in trainers might be because it is cold outside, because they want to avoid injuries and because they are still running those 150s at around 90%. The wickets - you can see from the video, they are definitely not sub-max. They are fast, but quite relaxed with a focus on technique.

[@philipgardiner6744]

Like you said, just protecting the legs.

[@tchai91]

There’s no point ever doing sub-maximal sprinting, and never ever in trainers. Why learn to run slowly? Some coaches dress slow running up as ‘tempo runs’, which is laughable and not helpful in any way at all. And if a coach/athlete is worried that sprinting flat out in spikes is going to injure their athlete, then either they’re overtraining or their supplemental prehab routines are not sufficient to prevent injuries. This old-fasioned mentality is very slowly being eroded, but quite a few coaches are coming around to the ‘feed the cats’ approach, to quote coachTony Holler. This approach does not get it done.

[@philipgardiner6744]

It's called variation. If you train at maximum intensity all of the time you plateau and struggle to improve, and probably get injured. Most top athletes train at sub max intensity because otherwise they would trash their CNS. Running in flats occasionally like running on grass helps to stiffen the tendons and enables a sprinter to produce more force at ground contact.

[@brigidm6279]

What are wickets?

[@jessicaT12345]

I've the biggest crush on Julien!!!

[@ThatRunnerAaron]

Seriously noob question, but do sprinters do any aerobic mileage work too or is it all like this short & sharp anaerobic work?

[@AllInTheGame01]

Depending on whether they're short sprinters (60/100/200m) or quarter-milers (400m), they'll usually do workouts that contain reps ranging from 200s - 600s at around 75-80% of race pace esp early in the season!

[@mstrunn]

Yes sprinters do and should include aeorbic work on easy days it helps recovery both during workout and day after, anywhere from 100-300m at 75% or below best time for that distance, very short recoveries in sets.

[@TheMouth17]

Anyone any idea the distances between wickets and how many there are running through?

[@k.b.3857]

There's a chart to them

[@AllInTheGame01]

Coach Flo's Sprint Crew ❤‍🔥Is Ezinne Abba still with the group?

[@donovanrobinson1843]

No she is in dental school to become a dentist

[@AllInTheGame01]

@@donovanrobinson1843 You sure? Thought that was her plan after her Pro Career?

[@donovanrobinson1843]

@@AllInTheGame01 yeah she is at USC dentistry school. It's on her ig

[@AllInTheGame01]

@@donovanrobinson1843 Remember her saying Dentistry School was the plan AFTER her Pro Track Career, wonder what changed?!

[@donovanrobinson1843]

@@AllInTheGame01 who knows but she is at USC school Of dentistry and not training

[@nerdesyrandoms1261]

Juju ❤

[@gideonmushure9446]

I love dina and julien but its kinda hard too imagine they will be able to get past the big 5 in shaccari, shericka, shelly ,Elaine and ta lou esp in the 100m

[@standardprocedure7017]

They'll be right behind them, i.e. 6th and 7th.

[@gideonmushure9446]

@@standardprocedure7017 which is kinda sad considering how hard they are working

[@chanler8046]

​@gideonmushure9446 well will see about that.

[@DanielleJohnson-vs2uy]

​@@standardprocedure7017Julien Alfred beat Sha Carri last year in her first pro meet. Alfred is unlikely to beat Sherika in 100m or 200 metres.

[@negustafari6316]

🇱🇨🌱

[@JS-ni3ud]

was it two sets of four or two sets of two

[@anianikka]

why Dina won't be running?

[@ffvgaming3735]

Injured

[@djxcel23]

Brickhouse

[@JeeGo-Aries-King]

Juju is very dangerous and beautiful ♥️

[@BrooklynsFineAss]

Dina should be trained under Bobby not this collage coach ….

[@drlle_3349]

Completing for 5th place

[@33Camden]

That’s too early 🤭way too early . . . . You never know

[@drlle_3349]

@@33Camden Shelly shericka Thompson-herrah shacarri tau Lou Hobbs

[@proyouservicesltd3652]

@@drlle_3349 I suspect Ta Lou won't be at the Olympics I suspect she may have retired to start a family after recently getting married at age 35. Shelly and Elaine are not medal certainties, so who knows what may happen in the Olympic 100m final, medals chances are still wide open.