Molly Grabill - 10km Tempo

[@robertturner7090]

Watched this with my 4 year old daughter. Its great motivation for ANYONE but means something special for a little girl looking to understand what is possible. Great videos!

[@rsts32]

Im a simple man. I see a new elite sweat video i click.

[@triniboy05]

The cadence along with the breathing was relaxing to listen to lol awesome athletes and personalities. Thanks for the awesome content, as always.

[@walt4670]

The beauty of tapering is that even the elite runners can enjoy the classic "10K Tempoish Thing" run. A personal favorite - nothing like injecting a little ambiguity when you're out on the trails and a little burned out on super structured workouts.

[@rahulbarca4112]

I watched Molly first time with Nell Rojas in earlier sweat elite video and was mesmerized then by her sheer hard work. Top notch running form, Strides were so smooth and rhythmic with breathing and heavy thumping sound on tarmac. That was awesome 10k tempo. Again kudos to sweat elite for bringing us quality running content.

[@vanessakwan5237]

Molly is absolutely killing it in this one! Would definitely love a future video on Hiruni, even better if it's a training session of her together with Luis! Please make it happen 😬

[@mikemather5]

Wow! It's so good to see Molly out running again. She ran for Oregon, and I've seen her run at the high school level several times. Rancho Bernardo High School if I remember right.

[@kcc8041]

2nd place in CIM with the time 2:29:17! Congratulations!

[@ellemarie9726]

I spent way too much time stressing about whether she'd have to hold the water bottle . . . 😆 Great video, as per usual. Makes me wanna get out there and log some hard miles

[@didoma73]

yea, Nate/Matt should make himself more useful next time! 🚴‍♀️

[@candy24al]

Yeah, me too 😆

[@LyndellN]

Baller. It’s so inspiring to see this consistent effort. Go Molly!

[@ricodelavega4511]

orale molly, way to go. when you hit the freeway, you warmed my heart. i always say the craziest runners run along the freeway.

[@waterproof4403]

They run with cheetahs

[@roadracerqx893]

As a 65 yr.old beginning runner who just did his 1st 5k, this was eye-opening, lol. Great to see the form and cadence, holding it all together. Inspiring…can’t believe I sat here and watched the whole thing! I did the 5k in 31:14, you almost ran twice as far as me 🤣

[@alexmorris1994]

All I would say is, 31.14 for 5km for a first time 65 year old runner is still dam impressive. Most 25 year olds would struggle to do that. You must be made of tough stuff.

[@roadracerqx893]

@@alexmorris1994 Thanks much! I was actually kinda embarrassed, being passed by 10-12 yr. olds and others who didn't look the part, lol. Studying the art now, didn't know it can be so technical! Training intervals/ hills to break 30 min. by next Turkey Trot!

[@abdulkarimkazi4201]

How did you prepared yourself at this age? I am 61, anxious to know. Please give some guidance.

[@roadracerqx893]

@@abdulkarimkazi4201 …..Two sides of “preparation” for me….physically, by doing iFit programs on my treadmill that gradually brought me into better shape over 6-9-12 months…and mentally by watching MANY, MANY KZbin videos that showed me HOW to run. I knew nothing about cadence, foot strike, form, and even BREATHING, lol. I just ran naturally….and started getting lots of pains. Shin splints, knee soreness, and plantar fasciitis eventually all showed up. Gradually the pains have mostly subsided as my body has accommodated to stresses and used better technique….the plantar issue is finally leaving, after 4-5 months. I now work out with weights more, also, as that has a lot to do with stability and strength issues. Bottom line….start slow, gradually build up endurance, and do some weight training. It takes time, especially at our age…it ain’t coming fast! Watch the teaching vids on KZbin, very helpful….one video will lead you to another, all night long. Write down tips and practice them! I still suck compared to vet runners of all ages….but I suck less than I used to, lol. At first, I couldn’t run more than 3 minutes without dying for a break….now at least I can run an hour. Oh yeah, running on the street is harder than the treadmill….it’s all YOU.

[@rsii83]

Love that running foot strike sound

[@minolta7i]

would be nice and a bit better if it was a little bit softer (as in making less noise). A somewhat softer foot strike would say to me she is rolling over her feet rather than just having them plop down as the extra sounds reveal. The best runners are the quietest!

[@tommyflowers2488]

Morgan fella needs some cheering up. He having a bad day or annoyed he’s not getting a segment

[@hectorlsantosaponte8822]

He looked sleepy or tired, maybe a hard workout earlier or late the day before

[@dorethornton1249]

Yeah, his ass dragging was almost annoying.

[@ebscoHOSTpub]

I love watching these videos...seeing these amazing female athletes hold onto their pace which is my PR sprint pace for 5 secs going downhill and then tripping over myself. lol

[@rogeriolopes3161]

Great video with a strong and fast athlet

[@lupecabada2714]

They were moving on their warmup, what pace was that?

[@kylestephens9593]

around 5:00min/km (8:02min/mile)

[@lupecabada2714]

Really? Looked more like sub 7

[@kylestephens9593]

@@lupecabada2714 i will agree my esimate is on the slow end. but they don't seem to run at sub 4:20/KM (yes, i like my kilometers :D and i'm making it it relatable for the rest of the world) Based on: @1:24 they're passing by 3 foldable garden carts. They are each around 90cm in length (35inches). From 1:24 to 1:25 they pass all 3 of them with some additional maybe 80cm at the most. Totally they cover around 3.5m in that second. 3.5m/s is below 8mph, which is 4:45/km (7:40/mile). In that 1second clip they run at that speed.

[@markmurray6039]

Warm up (per Strava) avg 7:25.

[@kylestephens9593]

@@markmurray6039 thanks for clearing it up

[@bretstevens262]

Awesome work Molly!

[@leonardmilcin7798]

This training would still make a WR in 1975! Pretty amazing if you think about it.

[@user-rl3ef4ju9k]

OMG those streets are wide, plenty of room for separate lane for runners and bikers.

[@rohitmondal668]

Please bring more this type of long run videos🙏

[@kcc8041]

Nice workout video. Good luck to both of them in CIM.

[@bethturnbull8849]

I got excited and then realised they were taking miles per hour

[@peterlee208]

love the cadence even at warm up. So crisp, like they're touching the ground and then pulling up immediately. beautiful!

[@lvaz1248]

These videos are so soothing to watch .

[@JoopHbR]

Use the Stryd footpod, calibrate it on the track, and have a bit more consistent and reliable pace on the watch. In our marathon group paces on the different watches are always all over the place, while my Stryd footpod does a good job

[@VIV292]

Wow they’re moving quick for warm looking like it was at 4;30s per km or 7 minute mile pace ??? Great tempo effort

[@andrewworrall4302]

great filming. How did you film the warm up? looks like the camera was behind you

[@mtn_techne]

Thanks Andrew! I was holding the camera on the gimbal facing backwards as I rode

[@andrewworrall4302]

@@mtn_techne that takes srrious skill

[@mtn_techne]

@@andrewworrall4302 Thanks man!

[@RodneyBrown]

Wow, both athletes have amazing form! Truly enjoyed this video!

[@xlo2348]

How can you run to that tempo and still able to carry a conversation??? 😬 I’d like to get there someday. 😁

[@nhontrongultratrailrunner8147]

What kind of device are you recording video with? Thank you

[@LifeLongRunner]

Killer cadence + stride combo

[@user-rl3ef4ju9k]

Molly was 2nd at CIM, congrats! And Hiruni taking 10th place!

[@DS-nr9zc]

How do you keep running like that without music

[@osasumweneweka2183]

excellent Molly and Heroni hi fives

[@roustabout4fun]

Nice posture and arm movement....no wasted energy

[@iberiksoderblom]

Good, strong run !

[@0phattv]

MG...OMG!! Awesome!

[@stevestarr9769]

I've heard the Alphaflys are loud, but I never really noticed it until this video. Yikes! Molly looks like Melody Fairchild from way back when (look her up.)

[@terraflow__bryanburdo4547]

Yeah they are loud, the one thing I find kind of annoying with them; at least it isn't just me lol.

[@walt4670]

Those carbon plates remind me of the coconuts in Monty Python and the Holy Grail...

[@emulsionadordepositroness5417]

¡Good job ladies!

[@Jon-lf2dj]

GPS doesn't work well for instantaneous pace. For that, a STRYD pod is the way to go (pricey, but it works). I know when the pod is out of battery because the Garmin switches back to GPS for pace and is all over the place.

[@Zetor-ps1us]

Amazing

[@peterkoh5632]

how do i train to run and talk at the same time :(

[@brysonflowers6959]

I love marathon runner s

[@christringrove3448]

What absolute beast!

[@a-aron14]

CRUISING. So cool to see.

[@DPLZNT]

See you at CIM! I’m a little nervous with only being 5 days away lol

[@gerardreyesb]

De locos!!! Estilazo, felicidades!

[@jfloyo11]

nice day lolol...um I live in florida...this is called "winter" for us lol

[@TheManudulux]

Respect. Very impressive. Keep going strong!

[@stiofain4693]

I miss running… this lady is a rocket 🚀

[@crlx2810]

very cool very fast

[@religionofrunning253]

Nice run

[@abhishekdude66]

It would be nice if you could include a gear section in the description 😀

[@grapefruitrunning]

why? that would just clutter the description and it does not matter what their gear is. If you care go check out their social media accounts where it is sure to be posted and then you'll support them but running is becoming too commerical with a focus on gear. You don't need anything beyond good shoes, shorts, and a $5 digital watch that function as a stop watch.

[@Burps___]

That's a great idea. Especially as these athletes are gear sponsored, they would welcome the opportunity to have their gear offered to us in the description. In my sport of disc golf, almost every video has the athlete golfer telling us quickly their gear for the day in the video itself.

[@Alex-pr6zv]

She can go sub 2:30 for sure

[@waterproof4403]

Impressive but not quite compared to the top runners

[@thuggoe]

her form is nice how her lower body works in unison

[@innocentia4554]

She's amazing

[@nheuk3]

I aspire to get to that cadence!

[@FxnkyFresko]

Subscribed !

[@patpatson9201]

Why are they running so fast their warm up?

[@waterproof4403]

Not that fast lol

[@erensfeet5563]

@@waterproof4403 you do know shes a world class runner right? And idk what metric ure using. If youre comparing her to mens pace obviously shed be behind. But for women shes actually top 1%

[@waterproof4403]

@@erensfeet5563 let's see her win a world championship.. Or a world major marathon

[@MB-hz7wm]

Where’d you get your turquoise shorts?! They look like they stay in place.

[@tainick276]

5:55 pure focus from morgan

[@sgthrottle7943]

how to increase long breath ?

[@lucky5609]

By breathing longer!

[@LionelHutz]

why she has to run if she takes the CIM?

[@daFonsecable]

Wow, she rocks!!

[@keeslubberding471]

Love it and my respects🙏see you love it💪 give your best every day💥

[@TarkanBeldag]

Nice workout video, Greeting from İstanbul👋👋👋

[@maheshpise1957]

Nice

[@maggie0285]

Dang, she's flying!

[@didoma73]

what's with the Morgan dude looking all cranky and bent out of shape?

[@morganpearson5685]

I was tired and hungry

[@sarabt]

Was someone following her in that car? 😮

[@hernanmartinez8269]

Super bien le felicito

[@hectordehesa2118]

Are those Nike vapor max’s?

[@shyrahman4506]

Who’s the Asain lady in this video she is fit 🔥🔥🔥🔥😍😍😍

[@joshuamarvin2239]

what was her average bpm???

[@efwan9343]

team boss next!!

[@gibson5056]

She’s so darn gorgeous

[@alissonhernandezdelacruz9932]

Así se debe correr, con ganas, con decisión, amo el runnin

[@RunForPeace-hk1cu]

Why was she running with the water bottle? Just put it around her waist if she did it with a flask.

[@rodrigogorosito4206]

06:00 Meanwhile, Morgan watches life go by.....

[@footballlife1453]

great running

[@stuartwalker6786]

With those splits, surely it's a threshold workout not a Tempo run?.....Them Alphaflys sound like horses hoofs!........I haven't had my 1st run in mine... hope it doesn't sound so off putting :o

[@322aareyn]

Depending on your definition, threshold is the same as tempo.

[@jackcooper3193]

A lot of coaches consider tempo and threshold the same thing.

[@runningMan84]

Hi !!!! 😊😊😊😊😊👍👍👍👍👍👍👍👍👍👍👍😉😉😉😉😉😉😉

[@shesaidshewaslvl18]

cameraman in creative mode

[@FxnkyFresko]

What is your diet?

[@cleioa]

Please, teach me

[@mtnrunner2]

Steady

[@andrewworrall4302]

her felt sound like a metronome

[@natividadmarquezlopez5067]

no lo creo!!!!!!

[@fredericsimus2934]

Championne ...

[@ihavespoken2067]

Morgan having some thoughts 5:44

[@McStoolio]

Wonder what cadence you are running at? Kept losing count. Also wondering how how it is there to need so much fluid for a 10km? Sorry, living in Scotland we wouldn’t have to worry about that 😂

[@AdiAsaf]

Incredible pace..I'm all yellow (And heavier ;-) )

[@hagakuru]

Those shoes are LOUD!

[@unionverse4988]

They look like horses running with their ponytales, beautifully of course!

[@2hot2handle65]

Jesus this woman can run.

[@martyf.8088]

Makes me want to run, but at a much slower pace of course 😂

[@charlottenilsson5986]

When I,m run 10 km, it takes 1 hours and 40 minutes. I like to run.

[@Akira3632]

สุด

[@davematthews54]

damn, those airpods LOUD