Workout Wednesday: American Fork Grinder Mountain Run

MileSplit made the trip to Utah to catch up with US #1 American Fork as they ran "The Grinder". The Grinder is one of Coach Timo Mostert's favorite workouts. It consists of a grueling 2.3-mile run, climbing 600ft up a mountain.
Watch more workouts: bit.ly/2gMkkSu

[@nolanhesse9970]

Steve Carrell is coaching now, good for him

[@joeswanson3362]

Workout Wednesday: 0:05 "Ok it's Monday you know what we're going to be doing today."

[@parkerjones6598]

lol I see what you mean but I think milesplit just calls it workout Wednesday because they always post it on Wednesday, when they actually record on Monday

[@thenofxlagwagon]

I honestly thought the coach was Steve Carell doing an impression at first. It was confusing.

[@normal3135]

thenofxlagwagon me too😂😂😂

[@lucyclimer-kennedy3478]

I can down here to say the same thing

[@bruttobacarospo]

I was more thinking at Michael Scott

[@alexyang1841]

So American Fork's secret is the pre race fettuccine

[@yasminehosseini1212]

michael scott gearing up for the rabies awareness run?

[@theunknownpodcast7893]

3 mile warm up run Me: what

[@suddenlyawetrat2587]

Its not about distance my friend, anyone can do 3 miles. But they do so at a fast speed

[@FKG0167]

@@suddenlyawetrat2587 I think he means that 3 mile for a warm up is insane

[@manswine7735]

@@FKG0167 eh, it's pretty normal

[@mishkadreamrunner673]

Short and very intensive workouts need longer warm up

[@ezracostello1871]

Lol that’s me

[@billcow3455]

These kids seem super content and happy doing this thing. Soooo many places like this along the mountains here in Utah to do this sort of thing.

[@GotYourWallet]

This peeked my motivation for hills. I'll do one next week.

[@BudderB0y2222]

Some say he’s running that hill to this day

[@Anonymous-tu3yw]

Brendan Berney 😂

[@user-mr3fx7jq7g]

Lol

[@kryptgmd]

Damn it, I was gonna talk about how the coach looked like Steve Carrell, but everyone beat me to it

[@vanhalenrocksssss]

Did anyone else notice the Naruto run from the kid in the white shirt at 1:43?

[@Captainsparkist]

Haha

[@meg8484]

hehe ledgend

[@nathankoroush7918]

ninja turtle

[@ErickHernandez-fu2cx]

Freshman

[@trevorlei4096]

@@ErickHernandez-fu2cx kid graduated now

[@jacksonporter6720]

5:45 was that a burp if so very impressive 10/10

[@davidlumsden9182]

If you listen he clearly states 1.3 mile up hill with another mile afterwards. So these times for elite level high schoolers are clearly good times and very likely. Sub 8:00 for such an uphill and at altitude is an admirable feat and excellent correlate and indicator for their times at the extended distance of a 5k in CC.

[@remotegod255]

dope video. so motivational. favo moment was the 3 best friends finishing 1-2-3 and then the shot of them running in formation during practice. god DAMN its so inspiring

[@colliwer]

I was in high school with some of these guys. Can confirm they're as crazy as they sound. Real nice guys though.

[@govindyadav1897]

Love from India bro.

[@BeetTriGuy]

Competed against Casey once. That was insane. Stayed friends with a guy named Ashton (We found each other at State one year with both our names being the same when called out at the finish) who runs at ISU. Ran the Grinder with him a few times and man, that things hurts!

[@Isles8]

Steve motivating the kids now after his Marathon in the office, he is a legend who could do it all

[@forgetmenot3120]

0:13 “Ya know Mt Sac has three pretty tough Hills on it...” more like MOUNTAINS DUDE!

[@jakeberlin6778]

RavenTheWolf Haha in Utah unless something is more than 8,000 ft. high it's considered a hill.

[@BeetTriGuy]

When you train in the Rocky Mountains of Utah, Mt Sac Hills look easy. Our state course by Salt Lake City in Sugarhouse Park was very comparable to Mt Sac

[@Rayven_cat]

""You miss 100% of the shots you don't take - wayne gretzky" - Michael Scott"

[@georgehoyle8797]

“what separates the best from the worst is that the best have failed more times then the worst have ever tried.”-From a sports anime I think.

[@Yeeesh666]

this is awesome, i live right next to a hill thats around 1.3 miles to the top from the bottom i am going to try and create a loop like this

[@samashton8380]

Man I miss living in American fork! I love that place and that school!

[@SkinnyCow.]

American Fork High School Utah is where this is, nice scenery that's for sure.

[@travisthomas1100]

That road with the cars over there lol

[@Manoj-nz4rd]

I wish i were also a part of these guys , love the friendship bonding and working out together

[@andrewwalters2084]

5:45 did anyone else hear that legendary burp?

[@c6002]

DJ Vs Casey is gonna be awesome East vs West

[@malloryphelps]

How can they still talk while they’re running, I would be dying.

[@mgway4661]

They run in their sleep

[@jackreen1490]

I think you know the answer consistency and doing each session at the right intensity and a lotion suffering at LT during the race

[@nightfighter7452]

Low intensity run. When they started running noticeably harder, they weren't talking

[@HiMyNameIsJonathan]

Looks like a fun workout

[@Teabonesteak]

I love watching this video before I go running.

[@coolio227722]

7:27 for a 2.3 mile run up a hill? Isnt that time impossible on flat.... With rollerskates

[@voardis]

1.3 mile

[@milododd]

description says 2.3. I was wondering the same thing.

[@jodiemcjodie1974]

The fastest 2 mile is sub 8. So yeah 1.3*

[@kryptgmd]

They do 1.3 at first, then another 1 even further up

[@BeetTriGuy]

The 7:27 is for the 1.3 mile section of the hill that they race/time trial. They then go do the trail which is a mile long one way and then come back.

[@mattg1606]

1:44 lol kudos to the naruto run guy

[@bljjdiahshanksxoajwb1956]

i remember watching this video like 2 years ago and thinking this was a lot of running... then i joined the XC team at my school 😞

[@westlee1626]

Kevin bacon the true goat of the team lol

[@tedallison6112]

I have a 12K I do that's HYPER HARD. Begins 1000 meters up a 14% -levels then 200 steep up- level -winds around up & down-then steep decent.Slam downhill! Then TWO MILES UPHILL! -@ this point yr only 8K in. Hit the flats& rolling section--running 8,000 RPM---to the finish. An hour is very good-under is tinman--I once pulled a 47:47 IRONMAN!( solo ----I call it a lack of self preservation run!) No race is that hard( my long run is 2 laps of that--haha!) Freak of Nature quads 4 sure! Good job guys-Hills ARE the answer.

[@AS-zr6iw]

What the hell are you saying

[@lukaspacin6344]

are you high or just bad at English?

[@oscarenriqueromerocabezas5773]

Maravilloso entrenamiento, que no daríamos acá en Chile con profesores como éste, espectacular 👍

[@sorts.1841]

Gonna have to skip this one coach lmao.

[@stanjohnson1070]

Their coach has won coach of the year twice

[@ricks341]

Nice work boys! Crazy buggers.

[@zacjerman]

THIS MY SCHOOL

[@nike23demo23]

I went to AF High and had friends on Track. I thought they were nuts. AF band and track are crazy and super dedicated.

[@boyjimbo4941]

So these high school kids did 2.3 miles over 30 seconds faster than the world record 2 mile and it was uphill?

[@BeetTriGuy]

No. the 9 and 8 minute barriers they were talking about were for the portion of the hill that they race/timetrial which is from the intersection to the end of the road (1.3 miles). The last 1 mile is on the trail behind the houses. I've ran this before multiple times, really good lung buster and gauge of fitness

[@lylestavast7652]

I live in the area - but what street is that going up for the grinder portion - what intersection do they start at ?

[@fishinwithbrodster7430]

The one by grove crest in pleasent grove

[@jameswigmore3307]

Tilted towers

[@BeetTriGuy]

Intersection of 100 East and 1100 North. Run up 1100 N until you hit the part where the street becomes separated down the middle by a curb with a no soliciting sign

[@jstone2535]

Yo what's the name of the song that starts at 1:30?

[@jakeschaneman3018]

I tried to Shazam it with my phone. Got nothin.

[@DawsonTMiller]

Finally found it. C.Swag-Move

[@Thomas-li5ye]

So the 8 or 9 minutes barrier is just for the final mile, right ?

[@msport_erick]

the first 1.3 miles on the street

[@Ethan-bm8cf]

Colin Wolff no. We run 1.3 miles up grinder and we try to get below 9 or below 8. Personally I’ve done it is 7:56 and it was the hardest thing I’ve done in my life.

[@BeetTriGuy]

@@Ethan-bm8cf Congrats man! I'm from another school further North in Utah (Clearfield) but came down to run it with a few friends at AF and Timo let me do it with them. I could only get 8:12. Maybe one of these days I'll go back

[@nicklasdaniels769]

@@Ethan-bm8cfHi, a bit late lol, but for the 2nd part, the 1 mile uphill after the 1.3, is the 1 mile at a consistent uphill grade or is it more like you run about .8 to the hill and then have 180 feet of gain in the .2 remaining?

[@drierdoughnut80]

I know the coach, I'm gonna go to this high school

[@ryankakimseit9729]

Why is it workout Wednesday, when he said it was monday

[@yosephbailey8114]

Workout wednesday: "alright guys its monday" Nah for real this is sick tho

[@meg8484]

lol y they have all the same shorts

[@meg8484]

True

[@arneliokas]

Where is this place? I want to try Grinder :D

[@danielmcbride9183]

It's in American Fork, Utah

[@meg8484]

Up by pleasant grove by minilla park

[@brodysphotos3725]

@@danielmcbride9183 it's in pleasant grove not American fork

[@gersonflores9013]

nice city!!!

[@antonioronchi4541]

Meraviglioso 🏃🏻‍♂️🏃🏻‍♂️❤️

[@shellymartin4239]

Wish cross country team here would train that hard. No hills here

[@HTButterSnapBurger]

5:46 catch that burp

[@Tortoise_Shenanigans]

Rest in peace Kevin Bacon🤧

[@lialynott9639]

Going down must be NIIICE

[@klugs1810]

I’m on the af mountain biking team and I have bikes in the same spot

[@ACTruitt]

hope they got their carbo-loading in

[@grawulfe3574]

My bois

[@marshmellowlover146]

Fk I mean if I saw a pack of shirtless boys running past me I would chase them too

[@infinitegaming1015]

I didn’t know Michael Scott coached cross

[@ericb7756]

College or high school?

[@rebeccashunn7976]

Eric B high school

[@samashton8380]

Only the best high school!

[@jaredthomas7993]

Yo! I know those kids!

[@moviedude22]

Mental toughness

[@mousemind1713]

So is this really the times for 2.3 miles? or is the Grinder just the 1.3 miles after the warmup 3?

[@DylanSimon]

Mouse Mind wondering the same thing. 7:27 for 2.3 miles uphill seems insane

[@bradynanderson4907]

Wow

[@imperialcenturion4078]

Patrick looks like Bear Grylls

[@mochidomo]

Hose for water? Is that sanitary?

[@HypeFifty5]

Brian Chang in Utah probably yes.

[@lukebeisser4790]

Brian Chang we do that in Virginia

[@jonathoncliffbailey]

Every once in a while it's okay, but I believe it leaches BPA, lead, bromine, and a few other carcinogens in levels that exceed legal levels for drinking water. It's best to let it run for a minute first, so it cools down (and gets any standing water out). In the end it's better than dying from dehydration, but even small levels of carcinogens can greatly affect athletic performance and probably played a small role in these guys not winning. A team at this level should have a follow truck with 5 gallon water jugs and cups.

[@xavierv.1207]

Brian Chang what? Really.

[@ethanennis8]

MrFibonacci I feel like they’ll prolly be fine, but you sound like you know more than me

[@joehall2706]

anyone know what shoes casey was wearing?

[@LoganEvans01]

brooks launch 3 or 4

[@CitizenShane]

steve carrell's brother

[@secretagentrandybeans5602]

They say it’s a 2.3 mile run but they break 8 in it

[@Ethan-bm8cf]

Doggo Goes Bork we run 1.3 miles for the actual grinder. That’s what they hit at sub 8 and Mountain Dew hill makes it 2.3. It just a little extra hill

[@LoganEvans01]

hello Ethan

[@notarobot913]

You do the grinder twice a day 5 or 6 times a week and you'll be the best!

[@scp025]

You'll also be injured

[@mankdemes7909]

What is the song at 1:30?

[@azteacher26]

C.Swag-Move

[@britainreynolds7365]

But they still lost. As usual still not at the top at nxn. What happened to those pre season rankings? Peaked

[@VikingZag]

Yeah, second place. Early peak. Failed season.

[@karlchristen]

2nd place at Nationals isn't a flop.. LOL.. Bozeman edged out AF due to 1 through 5 finishing close together (which is what you want), but the top 3 runners for AF were all better then Bozeman. AF's 4 and 5 runners now lead one of the more loaded teams at AF in some time. Tell me what other teams dominate like AF does year after year. Frankly we get tired of hearing about them in our region but you can't trash them for being mediocre.

[@bozeman3323]

yeah...it was a close race.....but my team (Bozeman) pulled through.....it was suprising....but a good comp!

[@Ethan-bm8cf]

It wasn’t the top threes fault. They ran very good. But 4 and 5 weren’t in the top 100.

[@BeetTriGuy]

@@karlchristen Same! I went to Davis High's region further North in Utah at another high school and we all got tired of competing against someone who we all knew was going to dominate us completely

[@dieterdodel3001]

Wer hat den ganzen Jungs den Brustkorb eingetreten?

[@mohsenkarimi488]

👍👍👍

[@Teabonesteak]

They ran 2.3 miles in 8 minutes!!?

[@nemo2658]

Teabonesteak no lol I think it was 1.3 miles, they'd have to be running sub 4 pace for that

[@sticks5reach]

Wow Mormons running I always thought you would see them on bikes with suits on

[@samashton8380]

Obviously "mormons" can do a lot more than you think! By the way we are the church of jesus christ of latter day saints. Not mormons

[@sticks5reach]

sam ashton hey bud I live in Utah and I’m part of the church it was a joke settle down

[@samashton8380]

@@sticks5reach I know I sometimes try to get people fired up and angry with me. It's fun to get into fights.

[@sticks5reach]

sam ashton so you’re Lds and you like to pick fights for fun get help... seriously you’re disgusting

[@samashton8380]

@@sticks5reach woah now calm down! You are seriously disgusted just by someone who corrects someone and defends their religion?! Yiu disgust me!

[@brandon9089]

it’s monday

[@pedro50165]

OMG, Steve carell coach

[@jacobnorton5736]

What college is this?

[@scottwest5013]

Its American Fork High School

[@peterstalker3141]

I can barely do a mile in 8 minutes

[@jakcsfn2753]

Aright steve carrel

[@TheRealKayTrigga]

Xc flex

[@LADAGRANTAFL]

это вам не рашка

[@good2freelance1]

Grindr is a dating hookup app ;)

[@fishinwithbrodster7430]

They ran right by my house

[@jonatanayala807]

Why is that kid wearing a extra large shirt on a run?

[@creightongonzo_653]

the long socks 🤢

[@jsvlad]

whats weird is tha tthe kenyans and ethiopians always win :-D

[@ethan3246]

Jsvlad js how?

[@ChickenNoodle883]

So 8 minutes for 2.3 miles with 600 ft elevation change. 8 minutes divided by 2.3 miles is a little under 3 minute 30 seconds per mile. Wow, these kids are breaking the world record for 1 mile while doing it for over two miles and 600 ft elevation change. That is BULLSHIT!

[@barryallen2033]

It's a 1.3 mile hill but there's another hill they run after that a extra mile that's not timed notice how when they call times they are not at the top of the same hill smartass

[@MrKenng123]

Why is it always Americans who run shirtless? Is this an American thing?

[@JCQuadcopters]

Doesn't look that hard lmao

[@endorekt151]

isn’t grinder a dating app for gay hook ups

[@gunner4126]

You would know