Thanks, Nate & Company! These are great to watch because Nell goes into great deal of detail on how she feels and the details on her workout strategy as her workout progresses. For example, in this session she deliberately kept her effort/splits under control yet was still improved by 3-seconds per rep over her last 1000m/200m session. You may notice that I never ask her to "run hard" or "push the pace". I actually give her the option to run faster interval numbers by suggesting slower "target" numbers in real-time. In this case, I gave her a 3:12 target for rep #2 and she ran 3:06. For later reps, I merely asked to cruise slightly over 3-minute pace and she ran the final three in 2-3 seconds under 3-minute pace. So, she ultimately runs faster than my target numbers in these workouts and creates a long-term interval-quality progression. By giving her autonomy in the decision-making process she gains more control over, and ownership of, her workouts and develops confidence and mastery of workout execution. In this session, she added 3200m "Bookends" at Marathon Pace for the first time (5:30/Mile pace = 2:24). These added volume to the workout and gave her a chance to run marathon run race pace when she was fatigued/depleted on the final 3200m interval.
@ryanhogan7 Жыл бұрын
What’s the rest Ric?
@RicRojasRunning Жыл бұрын
@@ryanhogan7 3 min after the 1K's and minutes after the 200's.
@seanruns8555 Жыл бұрын
nothing like a sweat elite video to end off the day nothing like it
@rahulbarca4112 Жыл бұрын
Those 5×1k splits 🔥🔥🌶️ In the United States, they give hurricanes a name. If they ever call one Nell Rojas, you'd better evacuate. Mark your calendar Nov 6th 2022. NYC is going to be on fire.
@benjaminmarksh3124 Жыл бұрын
🔥comment
@lloydgonzales4436 Жыл бұрын
Luis Orta at 11:20🏃🤔
@ellemarie9726 Жыл бұрын
I really appreciate the time you're taking to walk us through the ins and outs of your training during this marathon build. Thanks to you for being so generous with your time and insights and to the Sweat Elite team for filming (and editing 😊)
@jameschaves5723 Жыл бұрын
Thanks for this series. I was using Matt’s build for my NYC motivation and when that ended I was sad. But this is great!! Hope to see you in the big 🍎
@russamehta Жыл бұрын
Nell what a great workout. And some of those colours out there made this an awesome video to watch. Thank you
@LuisFernando-yd3mx Жыл бұрын
Great work Nell. No need to be nervous. You are rocking it! Save your fast times for the actual race though and not for these last workouts. You want to make sure youre able to have max capacity and energy the day of the race. You're quite fast imo and at this point just need to make sure your strength and endurance are ready for use in two weeks. 👍
@Allenkcw Жыл бұрын
Just finished my last 18 mile workout today before tcs nyc marathon. Then sweate elite to top it off. Lets goooo
@csalt5235 Жыл бұрын
Good luck
@Allenkcw Жыл бұрын
@@csalt5235 thank you. Much appreciated.
@MBkompressor Жыл бұрын
Great job! PS: we need the pace in min/km please.
@felipemia89 Жыл бұрын
Great workout! Vamos por mas Nell! 💪🏼💪🏼
@jrmilesmusic Жыл бұрын
That was great, Nell cracks me up: Ric says do a 3:12 she does a 3:06, he says do a 3:06 she does a 2:58 😅
@drexbargas Жыл бұрын
Great performance Nell at NYC marathon!
@amilton1015 Жыл бұрын
Congrats...from Curitiba/Brazil. Here now. 8.45 am.
@bmd6343 Жыл бұрын
Hugely informative! Keep up the great work
@mohankaradbhajne9317 Жыл бұрын
Good luck. Best of luck. Great, very hard work.
@Soferrytiresome Жыл бұрын
great vid, great workout! you in the zone - good luck!
@oscarbermejo9348 Жыл бұрын
Same amazing work!! 🔥🔥🔥🔥
@TheBeast-hd9bl Жыл бұрын
amazing work.
@Lennysunday Жыл бұрын
She's gonna crush it!
@thegreatalyssa Жыл бұрын
That was a great workout.
@adeyinkaadeoye9343 Жыл бұрын
What happened to Soar? No longer sponsoring?
@shanegill5091 Жыл бұрын
Flying!!!
@rodrigogorosito4206 Жыл бұрын
every time Nell says ¨ummmm¨ i do a squat....killer workout!!!!
@danielburton6221 Жыл бұрын
Good luck 👍
@don.hinton Жыл бұрын
Wow, great jacket!
@patpatson9201 Жыл бұрын
You look fit as ever before, rooting for you but be careful with the hills in NYC there is no way you can open up your stride like that in those hills 😉
@scottmiller1705 Жыл бұрын
Do you wear orthotics? If yes, custom or off the shelf? Your shoes squeak like mine do with SuperFeet in them. Love the videos!
@jaimeramirezmartinez6015 Жыл бұрын
muy buena y tiempo excelente en las repeticiones de mil mts, (Ese era Horta corriendo) veo que haces trabajo de pesas se ve marcado tu abdomen y tus brazos y piernas está torneados o marcados
@joshuaestrada1449 Жыл бұрын
No longer sponsored by Soar?
@maje0413 Жыл бұрын
What are your thoughts on running by heart rate ?
@didoma73 Жыл бұрын
Why does everyone in Colorado train on this course?
@bartholomewJsimpson Жыл бұрын
i guess nobody bothering big road no traffic
@sweatelite Жыл бұрын
Because it's very flat with no traffic and quite central Boulder
@na-dk9vm Жыл бұрын
What shoes she wearing ?
@SurendraSingh-kv3rj Жыл бұрын
Please Help me ultra Run Advice
@_bob Жыл бұрын
11:29 I really love her physique
@runningMan84 Жыл бұрын
Здравствуйте ! Hi ! 👍👍👍👍👍👍👍👍👍👍😉😉😉😉😉😉😉😉😉😉👍👍👍👍👍👍👍👍👍👍👍👍😊😊😊😊😊😊😊😊😊😊😊👋👋👋👋👋👋👋👋😃😃😃😃😃😃😃😃😃😃
@euphoriamusic7110 Жыл бұрын
Race walker interview and training please
@rbp365 Жыл бұрын
Cold shower wakes you up. You should do hot shower or hot bath before sleep, and then go into colder sleeping room