Running an ALL OUT Mile Time Trial

[@drawingnoob9255]

I am still amazed by runers like you. It's hard to comprehend for normal people like me how your warmup is faster than when I try to sprint and how your mile pace is at least 30% faster than my max sprint for 400M.

[@jojolords4523]

Come on, you can improve it quickly by a lot.

[@josephphiri3772]

We all are amazed, part of the reason why we supported him all this time; but bro, it’s not rocket science; if you want to run faster, literally, just run faster 🤟🏽

[@Gwing152]

Biker in front of you the whole time for future time trials if you’re able to! Great solo effort… at 9 am on a random Tuesday lol. Keep working hard 💪🏼

[@maximusswagius7835]

We need more coach Klau in the videos

[@jarneameye8899]

Bruh you only eat a clementine before a time trial, thats were it alrady goes wrong

[@HedenCop]

Godd job man. Don't listed to the haters. Glad youre doing what you love. Hope you'll work on your fueling lol and also start pumping your arms in that last 200 but i know you will figure that out the way forward regardless

[@seatownfan]

Good to see you run a mile Spencer!

[@DanielMena]

Who is going to call him out for using a Garmin and having an ad for a different watch ?

[@Captainsparkist]

You

[@Devito69]

Awesome job Spencer! A 4:10 is a great time to build off from

[@BrainBreakLand]

4:10 time trial is not bad! Given race atmosphere, could easily shave to low 4. The thing is, running is 50/50 physical and mental. You have the strength Spence, but training is so hard on your own, and having a work-out buddy or a team seems like something that could be really beneficial. I know the Brooks Beasts didn't work out, but you were fighting injury and sickness through most of that. I think having a team atmosphere, or at least training squad was motivating. Any thoughts to joining even another team or local track club?

[@bigbattenberg]

I recently started training with a couple of guys, it makes a world of difference indeed! Even though I always thought I can push myself pretty hard. I think that on the level Spencer is on it is practically essential to be in a team of sorts.

[@terraflow__bryanburdo4547]

In a month go out in 62,61,60 then unleash. A second pacer for 700 to 1300 if possible. I used run solo triala a lot and could always race 7 to 14 sec faster. The trials make you tougher. 2 mile solos are the toughest.

[@carsonmalleet4367]

I can relate to those 2 miles. Took everything in my power to run 9:50 for 3200m solo, but ran 8:42 for 3000m a couple weeks later during indoors.

[@terraflow__bryanburdo4547]

@@carsonmalleet4367 Yep that is about 24 sec differential, as my experience exactly predicts. You and I both do much better in races ;). Some poor sods only get a few seconds from competition.

[@JohnDoe-o4m8g]

I'm not sure how long Spencer's bohemian lifestyle will last. If he was running 3:48 miles, I would get it, but 4:10 (or even 4:02)? When Yared Nuguse would be finishing his race, Spencer would just be entering the the final curve, about 170 meters from the finish. Not to diminish him, but that's just reality. I think his physical abilities have declined in the last 2-3 years, independent of training. Spencer ran a 4:02 time trial mile just before starting the Brooks Beasts, and that summer did not lead to any improvement. After all that training. No improvement last year, again, after loads of solid training via his dad. This summer? At least he's competing, kudos for that, but the results are not nearly what he did about four years ago. So that's regression. Every runner regresses and discovers that they are permanently past their peak, never to regain it. First thing to is to recognize that. Then, you make choices with your life. Get a job but still run, train and compete. Likely on the roads. Henry Marsh was an Olympic steeplechaser for the U.S. about 40 years ago. He did that while working as an attorney. Laura Muir of Scotland works as a veterinarian. Spencer doesn't have their talent, but it's proof that you can work, lead a productive life, and still compete at the same time. He's neither working nor competing at a high level, so make some changes. Given that, I hope he suddenly improves and surprises everyone.

[@cicirunner]

People that say "First" are unoriginal and don't contribute anything. I can't imagine nonchalantly jogging around the track and then seeing some dude busting out a 4:10 mile early in the morning. I like how you said, "Keep putting yourself in the fire." Hell yeah man. Let's light shit up.

[@Running_Chowhound]

When are you going to go back to racing the mile? I loved your time trials back in Hawaii and the State Street Mile footage. Speaking of the mile, I'm doing a donut mile September 9th! 😂

[@michaeldixon8342]

Nice! Keep up the process Spencer. Been following for awhile and I must say that this is the type of content that keeps me coming back! This channel is pure entertainment for runners. Cheers!

[@baseket2ball12]

Nice run brotha. I agree with others that you'll be way quicker in an actual race...also didn't help that you guys slowed down to a 63 on lap 2. Would love to see a periodic 6-8 x 400 workout, maybe every 2 weeks or so...just another way for viewers to actually be able to track your progress. I feel like a lot of runners don't like to repeatedly do the same workout, almost because they're afraid of the brutal honesty of what times they're hitting sometimes, but I feel like if you just totally accept what times you're running and accept that progress isn't gonna be totally linear, it will be cool to see the times steadily drop over the course of months.

[@samvilla6290]

Also pogacar is in it for the long game that’s why he didn’t follow vingegaards attack at first and now he’s being smarter with his energy and attacks to put time into vingegaard. You can also tell by the way that uae has been sitting in that they are saving their energy for later.

[@pastafest965]

Agreed. Pogi has got this

[@HikrisDopl]

Yeah, when I saw Vingegaard’s first attack I worried immediately that he was expending too much energy in one day. So far it’s looked like that given how Pogacar is clawing back time. We’ll have to see tomorrow after the rest day today who comes out on top.

[@matthewheinicke-peart3552]

*crickets*

[@MK-tk8tb]

You are doing fine. Main thing to me is you need to figure out the breakfast. Finding a reliable beneficial breakfast routine is part of success.

[@ThingSomeRandom]

I’ve never thrown up before a race, I’ve got a really tough stomach for some reason. But there were definitely many races where I probably should have so I’d be less nervous lmao

[@AGJKApr04]

What does you Gtwn coach think of what you are doing--do you ever ask him for input. Might be helpful

[@DylpiqkleSTier]

Agreed acidic foods are not the play. Had an orange before district meet. Didn’t throw up on the warmup but heaved after than race right at the finish

[@gusrallim]

respect, can imagine how much that hurt

[@krakhour2]

Still Scratching my head. Spence runs a world record 4.18 in crocs but cant run under 4.10 with super fast spikes on. Seems to me that he should have been at least 15 to 20 seconds faster in spikes than crocs....

[@krakhour2]

Well at least we know if he is going for a record he will run faster as Mario

[@giuldd2886]

Some people actually don't run that fast with spike but maybe he need more speed work.

[@egranuueirn]

you're kidding right? FIFTEEN seconds? come on bruh it's maybe 5 seconds max.

[@krakhour2]

@@egranuueirn Im going off what I do. I ran in high school with out pikes in practice I was hitting 54 and 55 second 440s then with spikes in a race I ran 51, So 3 seconds x 4 laps = 12 to 15 seconds

[@krakhour2]

also ran 3k on the roads in 9.18 then with spikes on the track I ran a personal best 9.02.. Just around 16 seconds

[@Potato62271]

Wow you’re fast 1 minute faster than my fastest mile.

[@bryanpearce4440]

Time to give up the morning coffee.

[@infovidasupps8640]

VERY impressive Spencer !!

[@charliewatkins4571]

4:07 1600M was the high school state record in Illinois for the longest of times. 66 US runners broke 4 minutes in 2022.

[@matthewbennett8691]

Keep up the good work

[@pastafest965]

Pogacar is gonna take the tour away come the Alps. Jonas isn’t ready

[@matthewheinicke-peart3552]

Nice prediction

[@samvilla6290]

One time I threw up when the heat before me had 400m to go

[@zpttpzzpt]

Incredible

[@threeandahalfpercent]

hey Spence it is definitely time for a new windscreen in that car of yours

[@frenzygaming8837]

It wasn't even before a race, I threw up the other day after hills because i drank orange juice a few hours before running.

[@WamTV18]

I’ve thrown up during a 600m race I had nothing all day and the Nerves started to get to me Although, I did come in 5th still which is decent.

[@TrevorGreenier]

Bro run the 5k I promise good things will come

[@jackbarton4938]

I cannot fathom how you get absolutely nowhere near the 800, 1500, and mile times you ran in college, nor the 400 time you ran in high school, and yet every week you come out with some bullshit like, 'Oh well, it can't be great every week. . . Guys, you gotta trust the process' . . . And what process is that again? Whatever happened to just following your dad's training? Didn't you ask for his help because you'd lost all impetus and direction? And when you followed his training, didn't you run a really solid 3k? I'm genuinely asking. I'm completely baffled.

[@nathanplant9893]

lmao stick to lets run buddy you're clearly a causal.... Spencer is trying to dig himself out of the downward spiral that started when he went to brooks after running a sub 4 indoor mile. Its not an easy place to get out of and seeing that he started building his base late/winter early spring after effectively not training for months, I'm actually really impressed with what he's done so far.

[@nathanplant9893]

any real runner know the staggering difference in training alone opposed to being with an elite training group like he had at Georgetown. especially for the middle distance events.

[@brisketsnbourbons9198]

​@nathanplant9893 Nah this dude is actually right. I ran for purdue, it wrecked me so bad I stopped running for a decade. Just picked it up last year in March. I've actually been training solo, have 3 kids, work 50-60 hours a week. I'm in better shape than I've ever been in from all the info that's out there on how to really train and eat etc. I mean for reference woody kincaide won indoor nationals with ZERO speed work, same with Bryce Hoppel with doing the training Spence is allegedly doing.

[@Steveness100]

So fast! 🔥

[@SpencerMahon]

I've thrown up before a race for pretty much the last year lol

[@mariagilles1878]

I threw up before all but 4 of my races this year

[@sinisabradic79]

Nice! Now that's running.Form is better,no overstriding,hips look taller and they could/should be even taller if you want to extend stride lenght which produce even more effective running,arms are working nice which is important for the rytham(swinging from the shoulders,not from elbows).Now you have potential.

[@ratanb5613]

Common spencer you can do it

[@trainwellracewell]

That hurt me just watching

[@theradlad4252]

Pogacar doesn't look to be playing the long game, but neither does Vingegaard. On the first major climb, Jonas launched a massive attack on Pogacar that Pogacar didn't seem to try to follow that closely. For the next two major climbs, Pogacar launched attacks on Jonas that made up some time. The most important part of Pogacar's attacks was that they also further tired out Jonas, who had done one more massive effort than Pogacar did. Pogacar also put his attacks right before the first rest day, so I think overall Pogacar is playing a better game than Vingegaard so far.

[@pellehansen9802]

Bro nah u trippin, vingegaard always gets better and better no matter hiw many efforts hes done, Jonas is clear for me

[@brandonwhite9270]

4:10 is okay. we all start somewhere

[@tylerbrubaker_7]

We all see how he’s wearing a Garmin but is being sponsored by another watch?😂

[@giuldd2886]

Some tips to make a trial more enjoyable? I underperform massively when doing them.

[@Running_Chowhound]

Have a pacer or two, treat it like a race, play music or have someone play music at the halfway point, sleep, eat, rest, hydrate well the week beforehand, warm up longer, 2 miles easy, 5-10 minutes of running drills/mobility, 4, 15 second strides with 45 seconds jog recovery in between, then time trial! Get a group together for a shared time trial! Do a prep workout to get things firing well 3-5 days before the time trial.

[@Running_Chowhound]

Oh! And a big one for me after long workouts, races, or time trials is I get a food related item after that makes me happy. Makes me look forward to these days even more knowing I get a croissant after haha

[@nac9213]

If you’re in “love with the game”, then why are you only doing 55-60 mile weeks.. You don’t have a job so a 9 am run should be no problem.

[@JohnDoe-ll9uh]

Spence if your coffee has milk in it have it AFTER acidic fruit, that may help

[@Jake-fd1oj]

I’m always wondering how Spencer affords to continue “chasing his dreams”. My dreams died when I had to pay student loans and rent

[@rckvh]

Mentech

[@asherdesai261]

He’s from Darien Connecticut, that should answer it

[@Jake-fd1oj]

@@asherdesai261 he’s still on his parents dime? I just don’t quite follow. He’s 25 now

[@Jake-fd1oj]

Maybe he is, but hell he went to Georgetown figured he had a real job-if not he’s just incredibly privileged to be able to continue focusing only on running with the times he’s running.

[@donbracci2199]

Great job! My vote is for a taco mile next time.

[@redstars2428]

I threw after a race because all ate was a cutie 🍊

[@ravitsharma]

Love ya Spencer keep working

[@1iqasian12]

I think it’s time for u to move up in distances 5k,half marathon

[@Running_Chowhound]

Agree! Would love to see him in some road events!

[@Postermaestro]

good shit, looking more like an athlete too

[@blastedpotato]

I threw up before a race before

[@vikings9596]

cooked that mile my liftime goal is sub 5

[@Running_Chowhound]

You will get sub 5! If you need any help let me know, @running_chowhound

[@ssppo4703]

Amazing

[@charlesjuntunenthethird975]

I have puked before all of my races since 2022. I get too nervous

[@petersmith9138]

When are you going to make a Spencer Skit

[@lukadiscombe8778]

Yeah I throw up before every race it’s not nice

[@thelupyshow]

Spence your looking super strong now! The weights are the definitely starting to show and pay off!

[@Hensley_Jb]

Aaaah spence looking beautiful

[@kenghoe94]

Why he left brooks beast so sad

[@drawingnoob9255]

Do you have any tips for how to run longer faster? Or just how to run longer. Also, someone told me that running on a treadmill is different from running on solid ground because of how you're pushing on the ground. Is that true?

[@bigbattenberg]

I'd say that's true. No wind resistance and you are actually not doing work moving your body forward through actual space. I don't think a higher resistance setting on the treadmill really offsets this. Just my two cents. I never run on a treadmill anyway.

[@Running_Chowhound]

Run long once a week, run fast once a week, run 2 shorter easy runs, 1 medium effort medium distance run, and cross train once a week. Sample schedule may look like - Sunday off, Monday short/easy miles and strides, Tuesday speedwork, Wednesday swimming, Thursday medium effort medium run, Friday easy/short run, Saturday long run. I also strength train once a week and stretch/foam roll and work on drills a ton. Treadmill belts actually slow when your force comes down on them. Running outside is often better for fitness overall although treadmills are nice to work on form, mental strength, specific climbing workouts, convenience.

[@Miyanovich]

Spiritual Guru and President 2037!!!!

[@GotDamBoi]

I've never attempted a beer mile but I think I could break 8:00 :o

[@beefjurrky1234]

You should just hop on the sauce… then you’ll be running low 3:50s

[@Notnotcam]

Yessirrr

[@bradynanderson4907]

Wow

[@kevinmshea58]

Love this. Probably could have run 3-5 seconds faster if you had someone jump in and pace from 700-1300.

[@tomascanevaro4292]

funny how you only ran 8 seconds slower on crocs compared to dragonly's 😂 I guess spikes are a scam /s

[@jeff09_]

Thoughts on wearing spikes sockless?

[@bcrruns1085]

👍

[@vikings9596]

$300 for that watch yikes

[@adamede9316]

It was also 9am so no one is running that fast that early

[@hydraflash3197]

2nd

[@observer7981]

first