Nell Rojas NYC Marathon Prep | Episode 5 | 5 x 1K with Race Tempo Bookends

[@RicRojasRunning]

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]

What’s the rest Ric?

[@RicRojasRunning]

@@ryanhogan7 3 min after the 1K's and minutes after the 200's.

[@seanruns8555]

nothing like a sweat elite video to end off the day nothing like it

[@rahulbarca4112]

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]

🔥comment

[@lloydgonzales4436]

Luis Orta at 11:20🏃🤔

[@ellemarie9726]

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]

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]

Nell what a great workout. And some of those colours out there made this an awesome video to watch. Thank you

[@LuisFernando-yd3mx]

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]

Just finished my last 18 mile workout today before tcs nyc marathon. Then sweate elite to top it off. Lets goooo

[@csalt5235]

Good luck

[@Allenkcw]

@@csalt5235 thank you. Much appreciated.

[@MBkompressor]

Great job! PS: we need the pace in min/km please.

[@felipemia89]

Great workout! Vamos por mas Nell! 💪🏼💪🏼

[@jrmilesmusic]

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]

Great performance Nell at NYC marathon!

[@amilton1015]

Congrats...from Curitiba/Brazil. Here now. 8.45 am.

[@bmd6343]

Hugely informative! Keep up the great work

[@mohankaradbhajne9317]

Good luck. Best of luck. Great, very hard work.

[@Soferrytiresome]

great vid, great workout! you in the zone - good luck!

[@oscarbermejo9348]

Same amazing work!! 🔥🔥🔥🔥

[@TheBeast-hd9bl]

amazing work.

[@Lennysunday]

She's gonna crush it!

[@thegreatalyssa]

That was a great workout.

[@adeyinkaadeoye9343]

What happened to Soar? No longer sponsoring?

[@shanegill5091]

Flying!!!

[@rodrigogorosito4206]

every time Nell says ¨ummmm¨ i do a squat....killer workout!!!!

[@danielburton6221]

Good luck 👍

[@don.hinton]

Wow, great jacket!

[@patpatson9201]

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]

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]

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]

No longer sponsored by Soar?

[@maje0413]

What are your thoughts on running by heart rate ?

[@didoma73]

Why does everyone in Colorado train on this course?

[@bartholomewJsimpson]

i guess nobody bothering big road no traffic

[@sweatelite]

Because it's very flat with no traffic and quite central Boulder

[@na-dk9vm]

What shoes she wearing ?

[@SurendraSingh-kv3rj]

Please Help me ultra Run Advice

[@_bob]

11:29 I really love her physique

[@runningMan84]

Здравствуйте ! Hi ! 👍👍👍👍👍👍👍👍👍👍😉😉😉😉😉😉😉😉😉😉👍👍👍👍👍👍👍👍👍👍👍👍😊😊😊😊😊😊😊😊😊😊😊👋👋👋👋👋👋👋👋😃😃😃😃😃😃😃😃😃😃

[@euphoriamusic7110]

Race walker interview and training please

[@rbp365]

Cold shower wakes you up. You should do hot shower or hot bath before sleep, and then go into colder sleeping room