Nell Rojas - 1 mile, 8 x (400m, 200m), 1 mile

With 13 days until the Boston Marathon, Boulder based 2:28 marathoner Nell Rojas is beginning to freshen up with a workout of 1 mile, 8 sets of (400m, 200m), 1 mile.
The workout takes place just 3 days after Nell won the Cooper River Bridge Run 10km in a new best time of 31:52.
Nell is joined by 71min half marathoner Molly Grabill and accompanied by coach Ric Rojas for the workout.
Sweat Elite Instagram: / sweatelite
Nell Rojas Instagram: / nell_rojas_running
Molly Grabill Instagram: / mollyjgrabill
Videographer (Matt Fox) Instagram: / mattinglisfox
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[@octoberscamp]

Great video! Thanks for this, love the work you do!

[@nicksacco5041]

Beautiful track with the mountains in the background

[@stevestarr9769]

Nell ran great today (at Boston)!!! Keep it up girl!

[@running-man9138]

Love this channel,great content 👍

[@seanlong7888]

Great run today at Boston Nell!

[@wetalkhawkstv]

You need to make a page called Sweat average so I can be on the channel. With my 8min miles lol

[@lvaz1248]

lmao

[@arceus54321]

bruh 😂

[@Chasery]

What I think would be cool though if he took this idea but like took footage of local cross country meets, that would be an awesome experience for those kids

[@brooklynbound1000]

Well I’m at 9 minute miles so can you also please add Sweat Underaverage?

[@dhammarosi]

@@brooklynbound1000 😂🥰

[@ramboray80]

Huge fan Nell ! I love the attitude you carry !

[@sebastianwt]

luis orta just chilling in the background 5:49

[@Supermulatten]

Yeah, he did the exact same workout aswell. Posted on IG

[@kylestephens9593]

finished my training for the day and enjoying some feet pounding on asphalt action. life's good.

[@diegobonzagni4388]

i can see that i'm not the only one

[@alexmcdaniel9565]

Whoa POWERFUL runner. Really impressive.

[@bailey5726]

great vid

[@antonioronchi4541]

Well Done 🏃🏻‍♂️🏃🏻‍♂️🏃🏻‍♂️🍀fantastico

[@danielweiss664]

Avoiding children on the track by running in lane 3? Kicked out to the street? Approximate intervals on an active roadway? I'm shocked - the elites train just like I do!

[@endokrin7897]

LOL - Too true! The closest track to me is at a high school. Since I'm not a pro runner, I can only make it to the track on weeknights or weekends, when school is out. I don't know what I'd do if they ever closed the track to the public! It's a public school; I think the facilities should be open to the public when practical. Certainly outdoor venues like soccer fields and the track. There is an AMAZING rubberized track just down the street from where I workout, at a MIDDLE SCHOOL (grades 6-8) but it is always locked and is closed to the public. It's a shame because the track surface is AMAZING - soft yet firm; it's like a nice collegiate track surface, at a middle school. It would be great to do speedwork and even longer workouts if you want to get off the hard road and away from traffic. My trick for avoiding traffic is to run in lane 7. It's easy since I train based on time, not specific distances. So instead of, say, 1,000m intervals, I'll do a 4:00 minute interval. Works out fairly well, and I just run fast until my watch beeps at me! Makes it easy... just run fast when it beeps, and slow down when it beeps again. Repeat till the watch says "Done!" Foolproof. 😀

[@lvaz1248]

Mannnnnn if I had a dollar for every time I almost mowed a kid down who was loitering in lane 1...

[@patpatson9201]

This would never happen in Africa!

[@crissosa7865]

@@endokrin7897 dejate de boludeces

[@mohammadmazumdar9721]

Clicked so fast to watch it again

[@rahulbarca4112]

Great workout vid again sweat elite and shame had to do it on public road.

[@EricS-uf9mv]

She's a monster. Just keeps squeezing down the pace. And I'm watching this video late so I see she OUT KICKED! Jenny Simpson w/ 600m to go in the Cherry Blossom Ten Mile Run this past Sept! Wat?!! Damn!

[@hannesaltenfelder4302]

I love😍 Nell Roja's ponytail bouncing in the wind❤❤❤

[@brunooliveira1597]

Cool by feeling... effort...old school.

[@rampitani8826]

I wish to run 🏃‍♂️ in this beautiful track 🤞

[@awilhassan6378]

5:49 that is the man💪🏼

[@nadihealthlifestyle4505]

🔥super

[@krissifadwa]

What a boss

[@jrelyea]

65 on the last 400, that's incredible

[@valerie_d]

5:12 mile... Insane one day I hope to achieve

[@kevindecoteau3186]

3 days until Boston! Going to be in the 50"s going to upper 60's

[@endokrin7897]

00:16 - 00:23 What a beautiful view! That view could be a painting. It almost looks like an HDR photo. With the field, old fence, the soft trail, and the sunrise, it makes me want to get out there and hit it! I wish you had a gimbal for your camera, instead of holding it in your hand (They DO make gimbals (for your DSLR) that you could mount on your handlebar with a bit of work.)

[@sweatelite]

It sure is stunning in Boulder at this time of year. Regarding the gimbal, do have one but found it too slow to respond to movement. May have to seek out a better one. Thank you for the suggestion.

[@vinhnguyen7142]

I can understand when her coach says she can't run slow. The way Nell is built (strong), fast probably feels better for her once she gets the momentum going.

[@TravellingJunts]

she needs to stop bench pressing...thats not her built, thats gym training

[@jakkeven]

nell kicks ass

[@juanj2780]

First 🔥🔥🏃🏻‍♂️

[@kanyethenotoriousgod8047]

No

[@-ShootTheGlass-]

The mile session: Building minds and bodies since shoes were invented!

[@bradynanderson4907]

Nice

[@Big420guy]

Nice to see pros get kicked off the track too

[@lvaz1248]

i can't imagine living in Boulder trying to find a free track to work out on

[@dimka11ggg]

@@lvaz1248 Because to many pros train in Boulder?

[@classicalgreekintroductory6045]

What a woman!

[@Juancilra]

18:33 Was that a catcall / whistle from the pickup truck and a middle finger response? Or was that a whistle from coach/dad and a wave?

[@crummockiphail9720]

They were just waving at each other. No biggie.

[@itsvineetgujjar1826]

Please caoch video has been sent

[@luqmanhaqiem7366]

spot luis orta

[@iberiksoderblom]

They are like two Cheetas running :-)

[@kerricappy4890]

Is there no public athletic tracks in the US? They all seem to be schools.

[@michaellincoln2117]

I have also notice that the unwritten rule about using public (sometimes even private) school tracks whenever they dont have active practice is going away. I used to move to any new town and you just find the local track and its all good. Apparently people are stealing exercise.

[@lindleyberkow5964]

I have 1 public track I can use and it’s a 35-40 min drive away. It’s paved asphalt and not a nice high school track but it will get the job done. There is also 1 high school track in the whole county that is open to the public. Every other track is under lock and key, been told they close it due to possible vandalism. Idk I pay taxes and a public schools facility’s should be available to the public when not in use.

[@kerricappy4890]

@@lindleyberkow5964 in Australia pretty much all our athletics tracks are public. The only time you can't use them is if there is an event going on like Little Athletics on a Saturday morning in the summer, or if a school has it booked for an athletics day but that's not all the time. Schools never do their cross country on a track. I can't think of any school that has their own track.

[@themaze617]

the 1 mile run at the start , what sort of intensity is that supposed to be run at compared to the 400/200m intervals ?

[@MontyB97]

Coach said Marathon pace

[@crissosa7865]

Umbral**

[@gleysercuritiba452]

🙋🏻‍♂️🇧🇷👏🏻👏🏻👏🏻👏🏻

[@Erwin-kb3uz]

Make a workout video with luis orta😁

[@sweatelite]

Might happen soon.

[@SpiKrishPri]

@@sweatelite Let us know if Hiruni Wijayaratne is faster...

[@sugreeva7]

It’s sad they were asked to leave the track. The students missed out on two great powers of example. Who knows, it may have even inspired a couple of them.

[@THEJMILLSBAND]

Is this in New Mexico?

[@Lennysunday]

No! Boulder CO!

[@THEJMILLSBAND]

Hi Nell, is Ric Rojas your dad? Not sure if you are runners from N.M. years back...I lived in Truchas and Albuquerque and now in Calif.

[@hectorlsantosaponte8822]

Yes, that's her dad

[@THEJMILLSBAND]

@@hectorlsantosaponte8822 Thank You, Years ago I ran a 24 hour relay in Los Alamos when they were going for a world record. I was an alternate, in high school and ended up running. I think Ric was there with Sandy , Steve Gauchipin and six other runners. My grandmother said I was related to Sandy, maybe just to inspire me. Some 50 years later I realise that I was the weak link in the chain. I only got to a 2:23:25 for 26.2 Time sure does fly.

[@itsvineetgujjar1826]

1600m workout करा

[@banksj54]

5:52 Hiruni

[@saminathan7167]

Hai

[@shenandoahshenandoah8346]

Lol 4:12

[@johnfitzgerald1192]

1:12 the van is tight

[@christianhaugaard5853]

Are you not supposed to run on the other side of the road, towards the traffic? That´s normal for pedestrians and runners in my country.

[@laninos]

You bike with traffic and since she runs as fast as some bikers...idk...she is fast enough I guess.

[@christianhaugaard5853]

@@laninos Sure, I'ts more for your own safety

[@michaellincoln2117]

@@christianhaugaard5853 This is Boulder, Im guessing runners have a degree of freedom the rest of us dont have.

[@secullenable]

With the 'proud to take no days off' attitude, this girl might have a short marathon career and won't get to see the full benefit of all her training. She can handle it now but at 33, she's right at the age where this approach could very easily take a turn for the worse, especially with high mileage marathon training. Hope it doesn't happen and she gets to run to her full potential over the next years.

[@leekalivas2252]

Keep your comments to yourself, it is very common for highly fit athletes to run extended periods. There was no attitude.

[@secullenable]

@@leekalivas2252 Chill the fuck out and also, educate yourself on the definition of attitude - it's not generally used with a negative connotation and wasn't intended to be here.

[@douglasspencer9819]

completely agree with you. A major aspect of training is lots of sleep and good rest. The coach already mentioned she has been out of commission for months due to hip issues, and no doubt this was result of over training and lack of rest. So instead she gets months of rest, an injury, and injuries pile up and ultimately slow you down. Most world class marathon runners do no running 1 day per week.

[@01lesscar]

The teachers could have relished the opportunity of the children witnessing elite athletes training, as well as learning a valuable lesson about sharing.

[@01lesscar]

Or is it because of the filming?

[@michaellincoln2117]

Who is the other gal? No slouch thats for sure.

[@raulcarrizalez4498]

Hacer entrenamientos cortos en pavimento no bueno, es un castigo a las articulaciones,,

[@tawfeeqismail9279]

No views but 4 likes 🤣🤣🤣

[@felixthespaghettifan7541]

Sweat average pls I have a mile time of 5:04 a 5k time of 17:51 and a half marathon time of 1:30:36 these guys make my times look like nothing

[@crissosa7865]

Callate

[@felixthespaghettifan7541]

No fun

[@bretgreenfield1511]

Nice job, and yes your legs just did not recover, ever try an ice bath??? And swim camp in a swimming pool, maybe find me in santa Cruz, as i have the fun energy too, and started out in the back of my truck, now maybe not as good as you yet, but I am youtubeman, so will watch more youtube and grow, oh, and yes this is all I do, expect when I am daytrading, as that is who sponsors me, like the full send guys, money is just paper, when you figure it out, if you like, you find me, and I will teach you, then, like never worry about money again, just maybe worry I plan on beating you some day, lol and, keep up that good energy:)

[@nagaphota925]

Nell body beautiful 😍....lucky man to be boyfriend

[@amblincork]

An ad break after 7 minutes makes vids not worth watching

[@liljemark1]

Yeah so annoying these guys are trying to earn a living creating this content!

[@amblincork]

@@liljemark1 Driving away potential viewers of short vids is not a particularly successful marketing strategy

[@rzeprzep4236]

now knees doing hop hop hop, after 10y will do rip, rip, rip...

[@John_Wood_]

Too much time spent talking about and agreeing a workout. This is why I roll solo.

[@hikerJohn]

Interesting, I guess it depends on one's personality type (level of extroversion). I'm almost always solo but I enjoy the camaraderie when I can get it. I'm not that pressed for time.

[@user-rl3ef4ju9k]

But are you elite?

[@JackD87]

She seems pretty rude tbh.

[@dashriprock3165]

Sorry, don't know them. Not interested.