My Best Mile of the Year

[@marciamillican841]

It seemed strangely quiet without Allie yelling, "GO SPENCE!" Yes, to bringing back the Merch, and please include a beanie!

[@B-ex3ib]

thats beacuse they dopers.

[@womtang]

Great job Spence have you ever considered joining empire elite?

[@mbtiger93]

Great job man! Ran an earlier heat that day just trying to get back in shape in a pedestrian 4:49 haha. Was a pleasure to meet you in person!

[@carsonmalleet4367]

Hey you’re still stomping 99.9% of the population with a 4:49, good stuff man!

[@mbtiger93]

@@carsonmalleet4367 I appreciate it! Haha

[@ethan.wroblewski]

@@mbtiger93yeah bro good job man! Sub-5 is still awesome! Remember your worst day can be someone else’s best day💪🏾

[@jcirni]

4:04 feels like a welcome back moment. Congratulations!

[@carsonmalleet4367]

Glad to see things are trending in the right direction, you deserved to run a good mile this year. Fully expecting a sub 3:40 or sub 4:00 next year as you dial this training method down better. Also, bring back the merch! I never got any when I was in highschool cause I was a brokie but would absolutely cop some now! Anything to support the dream!

[@FilenameBliz]

Sub 3:40 is a world record btw

[@thomaslichtenwalner7516]

@@FilenameBlizhe means 1500

[@grantmatthai1979]

@@FilenameBlizi assume 3:40 is referring to the 1500

[@carsonmalleet4367]

@@FilenameBliz 1500m! That’s about the equivalent of a sub 4:00 mile.

[@FilenameBliz]

@@carsonmalleet4367 ohh okay, there wasn't any specification so I thought both were the mile

[@rahmanruns]

So happy to make a Video! 🎉 Awesome Job Spencer!

[@Redlightningknightt69gh]

Nerd

[@bcrruns1085]

Great effort Spencer!! I am loving the self belief you are showing👍

[@steventaylor2756]

Love seeing the bit by bit progression, keep the faith strong in your training and the work hard!

[@Anti-ConcreteTrackClub]

You ever find yourself in the UK you should hit us up, would love to put you through your paces in a session or something x😃

[@uranicsky320]

What a time! I’m in 8th grade right now and I’m running a 5:15 mile and a 4:59 1500 and my goal is to run times like you when I’m older. I’m a huge fan!!

[@avidcrew7459]

goddamn im in 9th and cant even run a 5:50 mile can u give me some advice

[@carsonmalleet4367]

Puberty is gonna hit you like a truck man, keep working hard and I promise you’ll run a lot faster than 5:15 for sure!

[@DuckDodgers6520]

@@avidcrew7459 keep at it and keep it simple - run more often, easy days easy, hard days hard, eat well, sleep well, and most importantly make sure to stay healthy. There's lots of science involved in running and nuance but for a beginner and even intermediate runners sometimes its best not to bog yourself down with the details and just run.

[@uranicsky320]

@@carsonmalleet4367 thank you so much

[@uranicsky320]

@@avidcrew7459 in my opinion it’s all in training and your mental state when you’re running. If you have a strong mental state when you’re running it helps a lot

[@karolina.321]

Really great performance. Good to see you giving yourself the credit you deserve. Its awesome to have a race prove the work, and you've certainly been putting in the time and effort. Thanks for the inspiration 💪

[@5ticks]

Let’s go Spence! Been watching for almost 4 years excited to see you getting back into it 🎉(and yes bring back the merch)

[@yoav_caspi]

1:20 10 minute mile is not pathetic. good job Spence dad!

[@davebelcher8374]

As an inflexible fellow New Englander (WMass), 60+, and the father of a former D1 runner myself, I can relate to Keith at many levels, especially his current state of fitness. With my balky hammies, 10:00/mi. is FAST on easy days and I’d be ecstatic to be able to pop off an 8:00 mile. Hang in there, Keith and be faithful to a stretching and rolling routine 1:38

[@altus1960]

Watched you on TV this morning in the Mile at the BU sharon colyear season opener. Good job Spencer

[@justing1736]

dude you should really be proud of 4:04 at this point. Less than 5 seconds off your pr! You’re on the right track. Keep up the hard work and awesome videos. Huge fan of yours❤️🔥

[@Ouga_Official]

I have never done athletics so please excuse the potentially naive question: are you not allowed to run if you don't have a race singlet? Are there specifications on what counts as a race singlet? Is it similar to how in swimming you need a racing 1 piece to compete (as opposed to say a bikini). P.S. as a non athletic person, I will do my first race for amateurs which is a 1 mile with Tracksmith. I am so excited to be doing this at my age

[@kryptic_8088]

To answer your question. It honestly just depends on the specified meet restrictions on the race 😭😭 On average though especially in a school manufactured meet u do need a some sort of singlet or piece of clothing in order to attach your bib to.

[@seangroves5049]

Definitely bring the merch back. I have an Athlete Special windbreaker that gets used DAILY for runs. Need more.

[@subwaytrayn4853]

Yes, please bring back the merch! I would definitely get some

[@zaneclone]

That was a nice positive step forward... Well done Mr Brown :)

[@edwardbetts2462]

Congratulations, sometimes we have to reach the bottom to look up for inspiration. Been watching this a while and all the mileage and training you were bound to get it right. Enjoying it is the most important

[@AMostlyFunctionalJess]

So good to see you building off all that consistency. Your dad might want to look into do some strength training if he's not already. Not just for running but to help maintain bone density and tendon strength with age, reduce the risk of osteoarthritis developing, keep strength and mobility good for another few decades 💪 Doesn't need to be loads of it, he would be fine with one set of an exercise for each major muscle group twice a week.

[@npSharkie]

Nice job Spencer! Really happy to see some positive race news that will give you immense confidence you can sail way beyond even your college bests soon!

[@dylanholland5528]

Im happy Pennsylvania did you right! Ive ran at both West Chester and Lehigh, good vibes at both places!

[@mattlongen1927]

Nice run! Great to see things on the up and up for you!

[@brandonsteltz2627]

So happy for you man, your determination is great!

[@AsianSensation]

Progress is progress

[@tomascanevaro4292]

Progress is poggers

[@VaughnLackman]

This brings back memories of the og athlete special! I used to love running at Henderson in high school. Will you be at Paul Short this year?

[@infovidasupps8640]

So proud of you buddy Very happy Thank you Spencer

[@leandrohawley]

Great race man. Cheers

[@keanureeves3319]

Spence, you seemed to be off your game this Spring but its good to see that you're making results again

[@CoachBanjo]

Excellent run Spenc !

[@karmatt3098]

Hope you enjoyed yourself in West Chester. I’m a local and I’m surprised how many elite runners this race brings out. Will have to check it out next year!

[@erickessler8691]

Great progress!

[@runkaiserrun7435]

Glad seeing you taking a step back in the right direction

[@rogermaris9021]

Great effort! You should definitely be able to break 4 soon after this. Had a chance to meet your dad at the meet and had good talk, also yes to the merch

[@isaach6313]

Great work. Bring back the merchy! What's the next move for the upcoming 3 months?

[@thomasorcutt5635]

Proud of you 🫡 keep up the good work

[@JM-sq3ic]

Great to see your training coming through !

[@d8p480]

Def bring back the merch. They're good quality

[@johnnelson5929]

Congrats! And tell your Dad that threshold work also helps older folks hit faster times! :-) Keep grinding and keep loving what you do!

[@jillianjackson2787]

Great race! And good advice about hanging on. And good advice from your dad for me re-stretching more. I know it but I just don't like doing stretching. It hurts more than running. Anyway, where do I buy the merch. I love that sweater.

[@bxxngan]

I’m so proud you did great this race

[@nro337]

Let's go Spencer!

[@SlyOxr]

Paul Short invite is really fun race

[@danielburton6221]

WOW GREAT JOB KEEP IT GOING!!

[@Newnewrom]

I ran at Lehigh a few times before, but it wasn’t really because I’m good 😅

[@mattuebele9117]

Damn, you were at my local big race and I didn’t know about. Henderson has a FAST track!

[@Burps___]

I follow your dad on Strava 🎉 🏃‍♂️

[@christianb164]

4:04 lets go!

[@Jtexy]

Nice Spencer. Keep going.

[@ethan.wroblewski]

Getting close Spence!

[@Jake_Ritter]

FYI 809m is not halfway and a few other things. 62 for 409 is a 60.6 and also faster than your avg pace so it was a well paced start, not slow. Great race 👍

[@joecarnegie4618]

You did great!

[@rezzbuilds8343]

Bring back the merch good race dawg

[@didntwantmyrealnameanymore]

spencer said months ago that the ari training would take a while and I'm here for the whole arc

[@jp05598]

Nice man! Awesome SB

[@brendanhebert]

That 3:55 1500m was very rough but to bounce back with a 4:04 is solid !

[@walcraft0188]

Awesome .

[@Hensley_Jb]

Great SR🎉

[@brianbruno1786]

Damn bro close to that PR

[@megsiro]

I thought I was incredibly inflexible but turns out my nerves were just tight- highly recommend nerve flossing especially for hamstrings

[@bolbifromjimmyneutron6908]

LETS GO!!!!

[@aaronjames3728]

Good job 👍

[@dimka11ggg]

Is carbon plated shoes banned on track because high stack foam? Is they get advantage compared normal spikes?

[@albertoherrera4864]

What blue shoes are you wearing at the end of the video?

[@cber5077]

I’d like to train with your dad, lol. I also have no flexibility at the moment. Unfortunately I don’t live anywhere near CT.

[@karml9134]

Nice job.

[@DJ1015]

Bring back merch!!

[@edersub4]

Your dad should do the downward dog stretch

[@peterpaccassi7469]

W

[@akabeastmodetom124]

Hey love the vids I’m in 7th grade but in my 6th grade season I ran a 5:35 mile is that good for a 6th grader?

[@Thurber-qd3ye]

West Chester runners wya! (That’s my hometown)

[@kahsxcftw]

Can't wait until you join the Empire Elite Club

[@brickriver9627]

Foam roller 🎉🎉

[@4ndy123]

Not hating but how comes your times are slower than when you were at college? Considering you are basicslly a full time athlete.

[@MK-tk8tb]

Solid

[@Averagebum21]

Congratulations, Spencer!

[@drewsonofmorris9147]

Would like a crew neck sweatshirt

[@ratanb5613]

Wow great job you can try another mile sub 4 definitely you can do

[@joshuamanez8568]

holy shit I was there in June

[@MrBubblesTheMonkey]

how do pacers get their splits so exact like that?!

[@jacobbatman4885]

bring back merch plz

[@jimedson9317]

Dad trying to get back to 8 minute mile. Come on dad shoot for 6 minute pace. After retiring 3 years ago I could barely run a 9 minute mile and now will be 65 in a few weeks and approaching 6 minute mile again.

[@longarbyenslb4231]

Bring back the merch

[@LDS..]

I predicted 4:04.87, check the Strava run the day before the mile

[@kryptic_8088]

Sure u didn't edit it bro?? 😭😭

[@LDS..]

@@kryptic_8088 it says when the comment was posted, I accidentally started a chain of everyone guessing

[@Shevock]

Good improvement. Yoga works.

[@ayojones2009]

What did Keith say?

[@Aykiller]

Yooo that’s my high school I ran earlier that day

[@eriklynch5006]

Yyyeeesss!!! 🎉🎉😁

[@ericwills7325]

For the love of all things good, if you're going to continue training next season get professional coaching. Beg someone to take you on and write workouts. 4:04 high four years after a 3:39 off a 56 close is not good. Give a real coach a shot next year and commit, before the window closes forever.

[@ethanlin9334]

goat

[@bradynanderson4907]

Wow

[@brockeleyshorts4892]

W vid

[@xtna3371]

I hope you break 4 again soon

[@esgee3829]

best flexibility advice i ever got that may or may not help old man brown is...be 15. Thats it

[@runningforviews]

Next meet you’re breaking 4

[@karsonmabou2024]

Gosh...4:10 is considered not fast at a certain level is absolutely insane

[@Aidenarias]

I’m in 6th and my best mile run is 4:30

[@theslightlyrecklesstrailru1546]

I’d tell your dad to foam roll and then stretch. Soften up those muscles and then stretch them out.