Jesus Loves you so much! You may not think it but there is a reason you’re seeing this. He wants you to know Him so you Two can have a Relationship:)❤️😊😊😊❤️
Jesus Loves you so much! You may not think it but there is a reason you’re seeing this. He wants you to know Him so you Two can have a Relationship:)❤️😊😊😊❤️
@bru42 Jesus Loves you so much! You may not think it but there is a reason you’re seeing this. He wants you to know Him so you Two can have a Relationship:)❤️😊😊😊❤️
It's barely the beginning of december, you have plenty of time left, and I mean hey, for the beginning of the season I think 4:09 is a great start, sub 4 is not far off, as a wise man once said, "It's not a matter of IF you can do it, but WHEN". You got this man, keep the grind. I'm trying to break 5 minutes in the mile and I'm about to start my indoor track season soon, my mile time is 5:26 and I want to break 5 minutes espesially after seeing your videos, it's insprired me to go after my goals and keep working for it. Your the best man, keep up the grind! Or as the other guy in one of your 3k video said, "LETSS GOOO SPENNNCE!"
Believing in yourself Spence is one of the most important things you can do in your sub 4 pursuits. Stay encouraged, keep believing and you will see it happen. I believe the best is yet to come. If I may make one suggestion. When you start doing 400m reps on the track I believe you really gotta work yourself down to running them sub 60s. I truly believe this is one of the things missing in your speed work. You gotta bite the bullet and just embrace working that pace down so you can get your body comfortable running 57s & 58s for 400m reps. Anyway, I am rooting for you!
To highlight how HR is really relative. Spencer did 5m/8k at 8:27min/miles (5:20min/km or so) and had 134 avg. My easy pace is 5:30/35min/km (8:45mile/min or so) which roughly is 135 avg too. The main difference is my 5K is 20 min and his is low 14s lmao. So yeah, HR is not the same for everyone.
You went for it! That's awesome and I hope looking back you're proud of that. Sharpening up after the incredible building you've done is going to be sick. And its going to hurt some. But hopefully its surprising in the best of ways. Rooting for you.
COMMIT, Spence! The purpose of the race was to compete, and you did that like a boss. Accept that rhe time represents your FIRST mile of the season, not your potential. Love seeing your videos again. Much love
i trust the process, even if it has and will take a while for it to pay off, letting you cook will eventually pay off, i know you are very hard worker spencer, keep on grinding.
I'm old enough to have been at the BU indoor track when it was a raised wooden ramped oval with a dirt underside. Had a musty dirt smell as I recall. Late 1970's. 4:09 would have been 4:20 something. Lol.
Not a bad place to start from and you raced as well as you could. You stuck with the game plan pacing for 4:0 low and saw what your body could do on the day. Keep looking up, and be confident in a great season!
Amazing race still I'd recommend dragonflies though because it seems like your legs just tend to get tired after 3 laps and I used to wear them and that was the same case so I would do a race in dragonflies.
Traveling a long distance is often really tough to get a really good mile race done. I thought that you might went off a bit early it would have been the right move in a 1500 but not do in a mile
Simple, Spencer. You haven't done any specific work for 1500/mile. If you are going to race seriously at these distances you HAVE to put in one or two workouts a week at race pace or faster. you have to put yourself into oxygen debt in training if you are to cope with the last 600-400 of the race - the bit where the wheels fell off in this race. Two hard anaerobic sessions a week, one other more relaxed session (maybe a tempo effort), easy running and a few gentle strides the other days. Really hammer the tough sessions. Good luck, keep grinding!
You did a very long travel the day before race day. Probably not the best for the legs? Despite that you made the right move at about the right time. Nice race for this time of year considering your long travel.
Would some 800s and 1000s be the move or keep running miles every few weeks and get the speed work in workouts. Both im guessing but so many ways to.make an omlette.
Imo the season opener doesn't need to be particularly fast. I would much rather be the guy who slowly improves over the season and peaks at a championship race than the guy who run their fastest time in the winter. 4:09 ain't bad though, sure faster than any of us in the comments could run as an opener. You don't run a 4:09 without putting in some serious work, good work
@@brianmcewen3082 He ran 14:21 in his other most recent video and his training is more towards 5k training he is clearly more of a aerobic runner than fast twitch runner like he was in HS and college
You think you've still got some jet lag in your legs for some of these races across the country? Seems like you're always giving yourself less than 48 hours. I would try to be there 5ish days before a race if you can
Definitely. You can run sub 15 in the 5k off of a 4:27-4:28 mile if you're aerobically strong, but if you're a mile specialist and run 4:15 you're almost certainly going to be sub 15 in the 5k.
A fast mile happens off the back of appropriate work- and you don't need me to tell you what that is... That said- a 4:09 isn't bad at all- and I suspect the final position added a touch of gloom...
I always found once I had the base fitness racing would take me to a level I thought was impossible in training! Race more and be amazed and ask your girlfriend about how she likes your hair!
Nice vid! IMO, you have to stop wasting you time with shorter distances. Your best days are 99% behind you. Go for 5km, 10km an half marathons. You'll have more fun.
You should cut it and slick it back like Gordon Gecko in “Wall Street.” Or grow it out and put it in a ponytail. I don’t have hair so I’m just living vicariously through you. 🤷🏾♂️🤣 Keep trying. I’d like to see what you’d run on an indoor track in your own time zone. 🤔
Wow… Going back to the college training…. I think a little birdie suggested that quite a few months ago… Go back to what worked for you before..better late than never.. Keep on Keeping on.. you’ll get there.
He tried that last season and it didn't work. He only ran 4:04 in the mile. His problem since he left the Brooks Beasts is that he is really strong aerobically but doesn't have the anaerobic capacity to run really fast in the mile. He did some pure speed work last spring and summer but nothing really mile specific. He needs to get back to doing workouts like 8x400 at 59 average with 90 seconds rest, or 5x600 at 1:30 average, and get to a place where he can do his 2x(200-400-200) workout and go under 54 second 400 pace the whole 2nd set. Sub 4 mile workouts are what will get him back to sub 4 in the mile.
Don’t give up on your goals. Keep grinding and you will get their, no questions asked.
There
C’mon brother it’s there😂 Not their
Grammar of there for ya
4:09 for a season opener is insane, looks like you’re going to have a great season Spencer!
Cap
Jesus Loves you so much! You may not think it but there is a reason you’re seeing this. He wants you to know Him so you Two can have a Relationship:)❤️😊😊😊❤️
6-7 more months of track, can't wait to see more content from the goat
Rust buster getting the speed in. Still a good starting point, you're fit it happens
Im excited to see you attempt the track 5k. Sub 14 would be a huge W for you
Jesus Loves you so much! You may not think it but there is a reason you’re seeing this. He wants you to know Him so you Two can have a Relationship:)❤️😊😊😊❤️
@bru42 Jesus Loves you so much! You may not think it but there is a reason you’re seeing this. He wants you to know Him so you Two can have a Relationship:)❤️😊😊😊❤️
It's barely the beginning of december, you have plenty of time left, and I mean hey, for the beginning of the season I think 4:09 is a great start, sub 4 is not far off, as a wise man once said, "It's not a matter of IF you can do it, but WHEN". You got this man, keep the grind. I'm trying to break 5 minutes in the mile and I'm about to start my indoor track season soon, my mile time is 5:26 and I want to break 5 minutes espesially after seeing your videos, it's insprired me to go after my goals and keep working for it. Your the best man, keep up the grind! Or as the other guy in one of your 3k video said, "LETSS GOOO SPENNNCE!"
Believing in yourself Spence is one of the most important things you can do in your sub 4 pursuits. Stay encouraged, keep believing and you will see it happen. I believe the best is yet to come. If I may make one suggestion. When you start doing 400m reps on the track I believe you really gotta work yourself down to running them sub 60s. I truly believe this is one of the things missing in your speed work. You gotta bite the bullet and just embrace working that pace down so you can get your body comfortable running 57s & 58s for 400m reps. Anyway, I am rooting for you!
Yeah I feel like 300 or 400 repeats should be bread and butter for mile training
To highlight how HR is really relative. Spencer did 5m/8k at 8:27min/miles (5:20min/km or so) and had 134 avg. My easy pace is 5:30/35min/km (8:45mile/min or so) which roughly is 135 avg too. The main difference is my 5K is 20 min and his is low 14s lmao. So yeah, HR is not the same for everyone.
You did amazing in this race. Don't let it get to you. Keep the training going and you'll achieve your goal next time, for sure! Nice Coros :D
4:08 now that BU’s track is officially long 😂😂
34 seconds ago is crazy
Ur crazy
Get a job
I’ve done less
Great job on the videos as of late Spence! Been super fun to watch
You went for it! That's awesome and I hope looking back you're proud of that. Sharpening up after the incredible building you've done is going to be sick. And its going to hurt some. But hopefully its surprising in the best of ways. Rooting for you.
COMMIT, Spence! The purpose of the race was to compete, and you did that like a boss. Accept that rhe time represents your FIRST mile of the season, not your potential. Love seeing your videos again. Much love
4:09 for a season opener...seasons looking good
Thanks for the spoil 😂
Rooting for you in 2024! Love your videos in the spring!
The hair is awesome Spence! Also the fact that it's so big on race day and then putting a headband over it is priceless!
Spencer, thanks for your honesty
4:32 "The race is tomorrow, early in the morning at 11AM." LOL😂
YOUR A BEAST SPENCER 🗣️🗣️🗣️🗣️🗣️🔥🔥🔥🔥🇺🇸🇺🇸🦅🦅🦅
i trust the process, even if it has and will take a while for it to pay off, letting you cook will eventually pay off, i know you are very hard worker spencer, keep on grinding.
I'm old enough to have been at the BU indoor track when it was a raised wooden ramped oval with a dirt underside. Had a musty dirt smell as I recall. Late 1970's. 4:09 would have been 4:20 something. Lol.
Is it just me or those lifting sessions really show in this video!? Good job man, much love
Love that BU track, got my mile PR there, you feel like you're flying
Longer hair with a headband is part of your signature look. Keep it.
I know runners are disappointed with 4:09, but that’s an insane pace to me! 😊
Stay on it bro! Can’t wait to get on the line with you soon!
It was a pleasure meeting you before the race, hope to see you in Flag soon.
You had it through laps 6/7. The last lap will come! Great work.
keep going and build from there
Not a bad place to start from and you raced as well as you could. You stuck with the game plan pacing for 4:0 low and saw what your body could do on the day. Keep looking up, and be confident in a great season!
Spencer Brown, any chance you race at a Udub indoor meet?
Amazing race still I'd recommend dragonflies though because it seems like your legs just tend to get tired after 3 laps and I used to wear them and that was the same case so I would do a race in dragonflies.
I was watching live! very fast race
Traveling a long distance is often really tough to get a really good mile race done.
I thought that you might went off a bit early it would have been the right move in a 1500 but not do in a mile
Got my 1st mile coming up next week! Will fs break 3 mins
Ur rolled if you don't go sub 2:40
You had it until that last lap! Great job 👏
Keep your head up, Spencer. One early race doesn't define where you are yet. Stay hungry!
Good race analysis buddy
Your are on a good path
Go get the 5k please
Simple, Spencer. You haven't done any specific work for 1500/mile. If you are going to race seriously at these distances you HAVE to put in one or two workouts a week at race pace or faster. you have to put yourself into oxygen debt in training if you are to cope with the last 600-400 of the race - the bit where the wheels fell off in this race. Two hard anaerobic sessions a week, one other more relaxed session (maybe a tempo effort), easy running and a few gentle strides the other days. Really hammer the tough sessions. Good luck, keep grinding!
This is what I’ve been waiting for ❤
Awesome content, and great perspective dude!
Seattle airport Qdoba is the bomb. Keep training hard. You’ll get to where you want to be in the mile.
You did a very long travel the day before race day. Probably not the best for the legs? Despite that you made the right move at about the right time. Nice race for this time of year considering your long travel.
Me banging on the bathroom door Prarie doggin while a guy films his watch for a running video
Awesome job brother so proud of you
Great race
Very consistent
Yeah. Would be cool to see what you can do in a track 5k or even a 3k
Bro I can’t wait to wax you in January
you did awesome
Keep the hair growing....BIG afro is gooood!
Would some 800s and 1000s be the move or keep running miles every few weeks and get the speed work in workouts.
Both im guessing but so many ways to.make an omlette.
Imo the season opener doesn't need to be particularly fast. I would much rather be the guy who slowly improves over the season and peaks at a championship race than the guy who run their fastest time in the winter. 4:09 ain't bad though, sure faster than any of us in the comments could run as an opener. You don't run a 4:09 without putting in some serious work, good work
That long trip and only one day to adapt to the time change? No wonder you couldn’t kick!
Beef and briskets aside, this man need lemonade
bro just does 8-9min videos nowadays to hit the minimum for the algorithms, where’d the effort go for all the long time fans 😫
Keep the long hair because the headband goes crazy 😎
keep it growing long!
I’m going to have mine tmmr
Wait did he mention what brand his watch is? I didn’t catch it
4:09 in December. Good starting point.
Now we need a Garmin vs Coros comparison video
I was watching this on tv then I see you and I was like is that the athlete special?!
Watching on tv?
On FloTrack
4:09 terrible??? That’s fast 😂😂
I am praying for your imminent victory
Trim the sides ‼️‼️‼️
Would you ever races at udub so you don't have to fly to boston every time you race?
What makes a track fast? Like is Boston significantly better than another good track?
The special surface is a bit bouncy so you get some energy return, and it's banked at a near -perfect angle for speed.
Keep it long
It’s time to give up the mile completely and focus on the 5k\10k u have way more potential in the longer distances
@@brianmcewen3082 He ran 14:21 in his other most recent video and his training is more towards 5k training he is clearly more of a aerobic runner than fast twitch runner like he was in HS and college
5k and up Spence. Embrace it
i like the longer hair so keep it growing 👍
Dude Qdoba breakfast is so good especially after a hard morning workout.
Weird ending for sure. Running is such a great science these days. Or construction to build for the right distance.
Bruh im at BU, wish i woulda known u was here 😭
do some videos on swimming
Keep it long.
i love qdoba
Keep grinding 💪 🔥
You think you've still got some jet lag in your legs for some of these races across the country? Seems like you're always giving yourself less than 48 hours. I would try to be there 5ish days before a race if you can
Do you think sub 4:15 mile is harder than a sub 15 5k?
Definitely. You can run sub 15 in the 5k off of a 4:27-4:28 mile if you're aerobically strong, but if you're a mile specialist and run 4:15 you're almost certainly going to be sub 15 in the 5k.
@@MaxVillarreal-ks1mv I run a 16:50 5k but a 4:50 mile. What am I better at
@@soul_headshot 5k I think
A fast mile happens off the back of appropriate work- and you don't need me to tell you what that is...
That said- a 4:09 isn't bad at all- and I suspect the final position added a touch of gloom...
I always found once I had the base fitness racing would take me to a level I thought was impossible in training! Race more and be amazed and ask your girlfriend about how she likes your hair!
Keep the hair growing and the legs going
Bring back the mohawk fade!
Qdoba and Chipotle.
Something about brooks...
While you’re at it, time for another pair of Gucci socks
Nice vid!
IMO, you have to stop wasting you time with shorter distances. Your best days are 99% behind you.
Go for 5km, 10km an half marathons. You'll have more fun.
You should cut it and slick it back like Gordon Gecko in “Wall Street.” Or grow it out and put it in a ponytail. I don’t have hair so I’m just living vicariously through you. 🤷🏾♂️🤣
Keep trying. I’d like to see what you’d run on an indoor track in your own time zone. 🤔
Wow
Wow… Going back to the college training…. I think a little birdie suggested that quite a few months ago… Go back to what worked for you before..better late than never.. Keep on Keeping on.. you’ll get there.
If you were a stock, I would buy you, cuz you're gonna do some crazy stuff in 2024
Gotta do more strength work. Build up to 12x1k 60s jog rest at threshold.
He tried that last season and it didn't work. He only ran 4:04 in the mile. His problem since he left the Brooks Beasts is that he is really strong aerobically but doesn't have the anaerobic capacity to run really fast in the mile. He did some pure speed work last spring and summer but nothing really mile specific. He needs to get back to doing workouts like 8x400 at 59 average with 90 seconds rest, or 5x600 at 1:30 average, and get to a place where he can do his 2x(200-400-200) workout and go under 54 second 400 pace the whole 2nd set. Sub 4 mile workouts are what will get him back to sub 4 in the mile.
👍
Jack Daniels calc says a 14:22 5k is a 4:10 mile. You might just be at 73.2 VDOT right now.
Vote: Cut the hair. Where I'm from if you run a 4.09 mile you would be featured on the front page of the local newspaper!
You should get a mullet
Pity it did not turn out as you wanted - let's count the success at the end of the season ;)