Sub 4 Mile Attempt

Running a mile time trial to attempt a faster time than my sub 4 mile PR of 3:59:97
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[@alexjones8545]

I agree with others that breaking 4 in a time trial seems extremely difficult. Not sure whether you’re ready to break it in a race again yet, but I’m sure you can go faster than 4:10.

[@applejuiceboy506]

I believe he’s ran a 4:08 or so in a previous all out mile attempt. I wonder what happened; must’ve been tired.

[@Gwing152]

You were there through 1400m! A few more months of training and getting ready for indoors in an actual race and you’ll crush it! Keep up the hard work and enjoy the journey!

[@Cqrt3r]

4:00 pace into lap 4 is promising. You’ll clutch up soon my man just keep putting in the work.

[@Cqrt3r]

@@luispastor8089 "UMMM ACKSHUALLY IT WAS 4:02 PACE UHHHHH" bro who cares

[@frlipa]

​@@Cqrt3rwell, if you are trying to break 4:00 it kinda matters

[@Cqrt3r]

@@frlipa youre digging too deep into it. I’m complimenting the guy so j cut it out

[@Cqrt3r]

@@lukemanire5427 bro what are you talking about I never denied that a mile was 1609 ???

[@jojolords4523]

@@Cqrt3r it was even more 4:03 pace

[@johnnelson5929]

No tapering. Fitness is progressing! Keep grinding! Enjoying seeing your journey! Have fun with it!

[@krakhour2]

Very hard to break 4 in a time trial. Prefontaine couldnt even do that . He ran 4.03 in a practice (trial)

[@gregoryluna535]

@@brodytenbrink3932 Spencer already broke the news on Strava and IG several days ago.

[@seatownfan]

Comparing Pre to the AS, interesting..

[@craun23]

Pre couldn’t? Yes he could

[@allworldzeus5935]

You definitely don't know what you're talking about. Pre could definitely do that. Dude was straight up aerobic and raw speed.

[@nuno9733]

Pretty sure prefontaine did that as a pre workout in a session preparing for the Olympics, did a mile timetrial and his workout right after

[@steventaylor2756]

Love it when both you and Ari cut the BS and are brutally honest with yourselves and everyone else, but know that there also positives to be taken away from the effort. Stoked for you and the work you are putting in

[@honebeadsmith5937]

I've been hard on you some in the past.. your mental game has improved since then imo. You look the most fit I'd ever seen you and honestly 4:10 doesn't seem bad at all especially in light of where you were at 1200m. I agree with your coach.. in 2-3 months I wouldnt be surprised at all to see you have a similar 1200 time but than finish up in 56-57 and break 4min again. No negative thoughts Spencer!.. seriously positivity and keep working hard. You can do this. I can tell you want to do this. Life is short.. grab it.

[@zaneclone]

Tough to try 8x200 in 30 with no recovery off the kinda work you're doing... You're certainly going in the right direction...

[@infovidasupps8640]

100% agree with Ari Takes major balls Good on you Spencer!!!!

[@steveravnitzky6711]

I am living vicariously through you. So very exciting. You know you’re ready for a big performance when you’re nervous coming to the starting line. Really looking forward to your indoor season. How about a shot at The Millrose Games (B Mile) and/or BU Invitational. Thank you Coach Ari. Swell Job getting Spence back in top form

[@bcrruns1085]

Great video. Great perspective from Coach Ari. Keep building so you peak when it counts👍

[@blainenewton7188]

Yeah, man, I would DEFINITELY be encouraged! You faded a little at the end, but we can all see how things have started coming together for you! You're not only getting there, you're close!. Stay injury free!

[@markmurray6039]

Congrats on the effort and putting yourself out there. It seems difficult to imagine any runner at your level succeeding in a PR in a 'time trial', let alone one where you don't have someone pulling you through to/near the finish.

[@evangrip4618]

I was going to comment exactly what Ari said about the trial and posting it, so I'll just say keep going Spencer, we believe in you.

[@lunarsabbatical7906]

Great effort. Cold windy by yourself half the race that’s phenomenal you mentally built yourself up to run that fast

[@runningforviews]

Such an amazing effort! Couple of months and you’ll be there for sure

[@sjruns]

Listen, It is what it is. You had a goal. You fell short. Dust yourself and try again. Don’t give up hope. The minute you give up hope…your defeated. Your still young. Plus the last time you ran a 4:10 wasn’t too far off. At least you’re consistent. Thank you for always sharing your journey. But it’s still not over.

[@akanumbers]

1500M LOOKING GOLDEN THIS SEASON SPENCE. JUST RELAX AND HAVE FUN!

[@trainwellracewell]

Great effort. Such a difficult mark to hit. Keep up the great work 💪🏻

[@joshuathompson9346]

I’m a junior, I ran a 4:59 last year and it was my first year on, I have just started the long journey ahead of me to break 4. I don’t care how many years it takes, but I will do it😊

[@joshuathompson9346]

@@tylermasiello yeah totally, the key is to keep running and never give up.

[@nro337]

Great effort man. Lots of positives today

[@bradleyruzak9291]

You’ve got great leadership between Ari, your Dad and girl! Your a completely different runner than you were last year. This could be the best conditioning you’ve ever put yourself in. You know going through 1200 in 3:02ish, 1400 in 3:33ish, with no tapering / competition says A LOT! I’ve seen countless runners, races, and results where the time doesn’t reflect the actual performance. At your level, on any given day, that “one race” is going to happen when you least expect it. Trust the process and enjoy! Your attitude and perseverance will carry you to the goals you have. Everyone here is enjoying this season knowing your mental strength is the reason your gonna break through!! Remember…don’t ever…ever…give up.

[@EJOVLTW]

No doubting your courage man, and you can't train that. Very impressive effort. Well done!

[@ekimperformance]

Ari is a good friend bro. You got great folks around you. I like that you are really capitalizing on that💯

[@rushinsm]

Ari is the man

[@krakhour2]

I like the dad he is tough and not forgiving. He tells spence how it really is and how much he needs to learn. His dad was a pro marathon guy and someday i can see spence breaking 2.15 in marathon when he turns 30

[@stayontrack]

@@krakhour2 2:15 back in the day is like sub 2:09 now with all the shoe shit

[@maximusswagius7835]

Good effort, keep the ball rolling. Need more of coach Ari on the channel as well

[@oatmeal4life441]

4 min 10 sec in a time trial with no taper! And only paced to 900m! Youre a dawg!! Nice work!!

[@vladimirmorales839]

Great Job! I enjoy the video with comments director haha... Keep working hard and you're gonna make it!

[@kevinc4736]

You did amazing! 👏

[@MK-tk8tb]

Doing good work. Hold the course.

[@owkelly]

you went for it and were on pace with 600 to go, thats great. you could probably run 4.05 if you went out to run only that and not below it. Great work, look forward to seeing the installment!

[@codyr2318]

I saw you lose it as soon as your pacer stepped off. You can do it bro keep up the work and stay focused.

[@ethan.wroblewski]

You looked really good on the 1200, on the right direction.

[@TrackStar42]

spence you are 26 brother, my friend miles lewis started training after taking a break since 22 years old at 28 years old and made worlds at 30 in budapest the other year. hes now training for paris next year at 32 year old. anything is possible keep working hard, keep training, doubt is pointless, shoot for the impossible and let age defeat you before you give up on goals! you will do amazing things!

[@s.k.sanchez]

Keep it going Spence 💪💪

[@mikestevenson1334]

Chilling, reading on the sofa, with Georgie - perfection! :D

[@5FingerTreePunch]

Great effort. Head winds are horrible. Keep up the great work.

[@sinisabradic79]

A tip to the coach:when is enough of the strength workout,and when do you start with specifics? A clue:specific speed training benefits endurance better then endurance workout(low tempo) itself. Respect to Spencer for doing a f.....g time trial right out of the ''mud'' workout.Form is better,stride is longer,you are stiff because the lack of the specific speed training(lactose overload coach and adaptation to it).You've built the ''base'',now hit the ''serious'' training(a tip:use the low tempo for recovery,and correction of the running technique).If you are looking at the indoor season,now is the time to make desicions(better for the body to make the ''shift'' slowly,over a longer period of time and avoid any unnecessary injuries)Best of luck!

[@bunnyriggs]

It's alright your definitely in 5k shape now too and it's not an actual race

[@AlwaysTrain]

Good job buddy 👍

[@ChasinMason88]

Nice job repping Wilton track!

[@AsianSensation]

Stay Hard

[@InfinityCuberRS3M]

nice pacing brandon!

[@bradenrevak7309]

Just broke 5 minutes today, best feeing ever. Came off a mid cross country season with a taper.

[@yowiwediwed6083]

It is time, guys 👦 🙌

[@davidekopecrocklinca4657]

Amazing effort! 410 the hard way looked painful… Great attempt for a 4 min mile which is obviously is so hard … 302 is a great start …

[@DemoBallisticsCar]

Ari becoming an expert man on cardiovascular endurance training

[@alejandrotorres712]

Takes balls to do this so congrats. Probably coulda run a 4:05-06 with better pacing, which for this time of year in a solo time trial is great!

[@SpeedyBlueBiker1]

I thought you did well. A time trial is always harder than an actual race with people. You went out on goal pace and only really had trouble over the last 250m. Better to do that than run an even paced 4:10 which wouldn't have proved much. Keep at it!

[@dillytube2503]

It’s hard to do it without a group of runners to push you on the 3rd lap and such. Good work regardless.

[@Shevock]

Oh man. That's rough. Better luck next time.

[@ethanlin9334]

Shoutout Brandon

[@diizzya1343]

To be honest the odds were stacked against you and you still pulled out a pretty good time. In a real race you would close better because of competition and by then you will have more speed work under your belt. Plus it’s hard to get into that race mentality during a time trial.

[@MK-tk8tb]

What is that paint splotch on the back of the pullover?

[@sschwen8050]

Brannon-The pride of Lancaster, OH! Didn’t Spencer run 4:04 not that long ago in a race?

[@nickatnite16]

Did Ari say Spence is trying to make Olympic trials? In what event ?

[@demonslayerkimetsunoyaiba9139]

Guys can anyone tell me how to break my mile time it's 6:15 ? Min i wanna make it atleast 5 min. I do intervals but 4×400 (1:10-1:14) any tips and things u can prefer me any specific workout well I'm 5'3 tall

[@bikingintheyard5848]

Dang I didn't know you lived in Seattle.

[@nicholasvollmer8666]

What in the world was that last 2 minutes of the video?!

[@brianbruno1786]

I think in a race setting you can do it

[@DelkLewis]

Just run it again next week man F it, the body will respond to the failure this time and you’ll finish better. Have Brandon take you through 1200

[@vijaykumalta369]

First love from 🇮🇳

[@michaelmusic2133]

No way I’ve raced at that track. Nathan Hale has a great track.

[@danielburton6221]

410 👏

[@Captainsparkist]

Shout out to Brandon Kitter

[@ohs8561]

If spencer head to Kenya or Ifran Morroco for 1 month camp he will run the sun 4 or even faster easily, but I don’t think he will travel

[@littledarkone1995]

Honestly pretty good. Sub 4 is a lot to ask for at this phase. Maybe next spring but honestly man you really look a lot stronger more than anything. I’m interested to see how you handle the longer stuff once you get there. I’m 28 and definitely takes me more reps than it used to to tap into my higher gears.

[@tquasa07]

Why are you guys dying at 28? My reaction time, sprint speed, reactiveness, coordination are better than ever at almost 28. Maybe it’s because I haven’t trained as a distance runner for 9 years… does it take that much of a toll on you guys? Maybe this is why we shouldn’t hammer hard distance running training at high percent of max output for years on end. I had a former track teammate who switched schools and ran in college and he looks old as shit at 27. Dude was wrinkling and greying at 25, after being boyish and young when he and I were on the team together. Aging, man!

[@donshields2379]

​@@tquasa07genetics have something there. Also, hard work and sun can contribute.

[@bradynanderson4907]

Wow

[@eriklynch5006]

Fuck yeah Spence!🎉 fuck yeah Ari!!🙌

[@joshuaputman2625]

Let’s goo

[@bretzky9261]

Does Klau think he's a coach or is this a bit?

[@danielburton6221]

Wow 415

[@9MRSG]

I miss you racing more. I think you need that to improve mental strength too

[@jayure1346]

Nice time trial you’ll break 4 minutes soon! Sort of generic comment since I’m just commenting to help you out on the algorithm

[@bastianlindholtpoulsen1567]

I think you could def break 4 in a race tho

[@natetweedy8024]

hey ya all Jesus loves you hope that news makes your day better!

[@Smity1314]

4:10 is still crazy good, I have a 5:42

[@poopy_fingers3324]

who is the mustache? is he your coach? is your dad no coaching you anymore?

[@NoorKhanNY]

He is the coach now, he's been a friend of his for a while, he's been in other videos

[@cicirunner]

sub 4 basically solo on some random track, who else is even trying that?

[@keanureeves3319]

Probably worth 4:05 in an ideal scenario

[@excellfps4177]

no

[@C-R-A-C-K-E-R]

If this would have been 1500 it would be around 3:50 and he would have said he is in 4:06 shape, it's literaly the last 200/100 which made it 4:10.

[@kaiocheltree4458]

4:10 in a solo time trail basically is elite. Spencer if you were put in a race where there were a few guys who could go under 4, I say you could run 4:03-4:05 or even 4 in full race setting. You’re gonna crush it this indoor season even going sun 4.

[@joshuasmith4315]

Every time you say "comment down below" it makes me physically cringe. It's always so forced. This will be the only comment I ever leave. Seriously, tone it back bro it takes people out of the video

[@eriklynch5006]

Fuck yeah Brandon!!🎉🎉

[@YP2016]

Predicting a 4:04