Seriously. The dynamic in this one was great - we've seen a lot of Spence self-roast and sandbag plus a funny sound byte from the KBTC. But it's much more interesting to see an analysis and introspection from a serious runner and his coach who have both clearly been communicating well
That was INSANE spencer!!! So glad to be able to be out there to watch you throw down🔥 I know this is just the beginning for you, but SUB 8 IN THE BOOKS BABY LETS GOOOO!!!! 📈📈📈 Sorry for the shaky camera work towards the end guys, got a bit too excited 😅
Homie is cheering like his life depends on it, gotta love the heart but jeez, hold some of that energy in the tuck for the last few laps my guy! 😂 GREAT RACE
I respect the mindset of not feeling fully satisfied by finishing 9th in a heat. But 7:58.0 is no joke. That's a massive progression, and you should really allow yourself some time to just be proud of that accomplishment. Enjoy it a bit. And then return to that hunger to do even better. I really feel like a mile PR is coming by early summer (if not sooner). Pulling for you!
Spencer is becoming a better runner than even in his Georgetown days, wouldn't be surprised if we see a 3:55 mile/1500 equivalent this spring. Keep it up athele special we are rooting for you
Same with me. A few weeks ago I was one second away from my outdoor pr in the 1600 in an indoor race and I haven’t touched anything mile pace in workouts. Base building and strength makes all the difference when you start building speed up
I've said this before about 3 weeks ago, but I'm putting you down as my favorite American middle distance runner. You have a great thing going on - ESPECIALLY with your TOTALLY COOL DAD !!! Don't worry about guys being ahead of you. You'll catch many of them in due time. Breaking 8 in the 3000 is a huge accomplishment no matter who you are. Because of how you're approaching the sport, from your Dad being a huge part of it, to relating to your audience {fan base} via the social platform/s, even if you were an 8:58 3ker, I'd still be onboard with what you're doing. I tell you what Spencer, I watch your videos and it really truly helps me get out the door to get my training in - so for that I say THANK YOU !!! {and thank your DAD too for me - I get inspired when your DAD analyzes your training and races} THANKS !!!
Congrats! Your friend, "I ran a marathon on the treadmill last week." Me, "I ran for a half hour on the treadmill today and regretted not going outside to run on the roads or trails." That guy's mentally tough.
Before I even watch the video, I just want you to know that when I saw the thumbnail, I almost dropped my phone from screaming "let's go!!! Let's fucking goooo!!!!" Love ya, Spence.
So freaking happy for you!!! So glad you have found your groove. Your dad is a true blessing in your life and I can only imagine the pride he has towards you, win or lose. You have character and a drive that is super inspirational. 💕
Your progress is exciting to follow! It seems you’re on to a winning formula- a great aerobic base and then hone the speed in the last 20% of the training cycle. If you build the confidence and get into a competitive & fast 1500, 3:37 is in play!
I watch alot of channels that focus around running but nothing compares to this. Just seeing you progress as a runner, as a man, etc. You went through some hard times and this right here, Spencer is back baby! I don't even know you but I sit there staring at the screen cheering you on everytime you run. I can't wait to see the continued growth and progress that's on the way. Shout out to Papa Keith for being right there with you, your girlfriend, Randy, Ari, etc. I love the squad and I'm rooting for yall every step of the way
Good job we are proud of you spencer!!! I loved hearing what your dad had to say post race. It always feels better to win even if it’s a slow time then to pr and not place as well as you wanted to even though pr- ing (especially by 9 seconds) is a huge accomplishment
Best advice I’ve ever heard for pre-race nerves: watch a show or movie you know will make you laugh hard. My wife and I watched hours of Seinfeld clips the night before our first ultra a couple years ago and it helped a lot. Anything that will get your mind off the race.
Great vid and great race! Glad to see you're healthy and in the shape of your life. Don't get too down in the dumps about not competing as well as you wanted to. Learn what you can and keep that epic race attitude moving forward because that will lead to the biggest improvements. Quick Q: Where do you think you would rank on Newbury Park's roster? Joke question but curious what you think (or anyone else who sees this comment)
Spence is a pretty legit XC runner (tho super inconsistent) and definitely the fastest over 400-800-1500 (3.39 pre super spikes) so it’s gotta be him. Over a 5k it’ll be pretty close though.
So awesome! Great to see you really enjoying running again and having a strong training block. One super small thing I noticed is you take a stutter step at the beginning of your race, pretty natural just to balance yourself and really only matters for sprinters, but it's a free .1-.2 seconds at the start of your race if you want to change it.
Good job, nice PR, glad to see you running well and getting your mojo back! Questions: What distance are your strides? At what pace or effort? Time interval between reps? Walk, jog, or do nothing between reps? Thanks in advance and keep rockin’ it!
I have always enjoyed your videos and journey. I am really happy for you and your PR! I really cannot wait to see how you do during the outdoor season.
Agreed that Spence has higher speed abilities to work on, which is his strength, so things indicate that he can put a lot together for a strong outdoor
10:52 if you can figure out how to have fun before the race and fix that negative energy, please let us know! I’m sure a lot of people out there, myself included, would love to know how you deal with this.
Congratulations man!! Incredible performance that 7:58... if you compare it with those 8 guys ahead of you, you get that bitterseet feeling though...keep on that path and sky is the limit. Greetings from 🇪🇸 Spain
I would love to see a return to the Gucci socks. I think it will help you have more fun pre-race. Great PR and can't wait to see how the rest of the season goes.
nicely done man, but dont think about the time that much, you need to think how to strategize for the next time and how to win the rest of the field. Good luck man, and i hope the best for you, keep on evolving 👍
Overall great race brother! You competed the best you could, and we could all tell that you went into that race trying to compete. As predicted, the time followed. Keep it man great PR!
Your dads right, take this as a win and keep moving forward, keep progressing. Knew u could get sub 8. Next year go for sub 7:50. That’s just another 8 seconds
Great effort Spencer. Don't be too hard on yourself with regards how you "raced"... You're still race rusty unlike many of your competitors. Sub 8 is done- and whilst finishing strongly. Onwards and upwards :)
Learn from Seb Coe. Your channel isn't a story about you and your running achievements. It's an endearing story about you and your best friend, your father. It's great to watch. Much love from Boulder, my friend.
I'm surprised your dad isn't having you incorporate unilateral strength training in your program to get your legs stronger & your feet/ankles stiffer to build up power/force/speed. love your channel, and rooting for you to meet your upcoming goals
really great race in terms of a PR. i think because breaking 8 was the goal and you did that you should be happy. but you are right that mental toughness around 2200m was key. maybe make a move to go around people and compete and that would help keep u in it, rather than get spit out the back. but great job to hang in there and close decent! that was great that you didnt give up
I've never been a runner but love the sport.. just a question as I'm curious. I'm guessing the mental aspect of running can be pretty huge? Like training is ultra important but can someone just have a massive breakthrough that seems to come out of nowhere? I ask because (and I know this sounds really stupid) a long time ago when I was in my 20's I was in a swimming pool with friends and we started the see who can hold their breath the longest.. Now I'd always been able to hold my breath anywhere from 70 to 80ish seconds but this one time I was just so focused and quoting back in my head things that I had read that I really liked and just not thinking about what I was doing.. it was a strange thing that I could not replicate that night but I held my breath right about 3 minutes. I know that's not super impressive but for me it was crazy long and out of left field. Is running like that at times where you can just throw down a spectacular time that you had no idea you were capable of? Spencer so happy for you. Things are really going well for you and I'm so glad! Having your dad as a coach and positive force in your life is awesome and seems to be paying dividends. I'm sure nerves can be a struggle but your mental side just seems so much better than when you were running with the Beasts. I know other things hampered you during that year or so but just glad things are going well. Keep it going Spence!
At any level, usually nothing much happens without hard work. At an early age surprises happen but it's just real talent showing itself, innate ability. I'd say sometimes you surprise yourself the most by not being into some kind of grind, for example last winter I was not running any mileage, just some strides, sprints and skips to go along with some calisthenics and easy bike riding and I ran a very decent cooper test (for may age and standards that is). I have not been able to repeat the result until now even though being more serious about training and mileage...
Congrats on your 3000m PR ! In your current situation the 3k are the most important distance for you because improving your PR means that your VO2Max (your dad refers to VO2Max as aerobic strength) has risen to another level and that´s the foundation to run fast in the mile and 800m events. Just remember where you were standing in last August or September and you can see how much stronger you have become ;)
Coaching talks with your dad are the best thing that's ever happened to this channel
Seriously.
The dynamic in this one was great - we've seen a lot of Spence self-roast and sandbag plus a funny sound byte from the KBTC. But it's much more interesting to see an analysis and introspection from a serious runner and his coach who have both clearly been communicating well
That was INSANE spencer!!! So glad to be able to be out there to watch you throw down🔥 I know this is just the beginning for you, but SUB 8 IN THE BOOKS BABY LETS GOOOO!!!! 📈📈📈
Sorry for the shaky camera work towards the end guys, got a bit too excited 😅
👍👍👍👍👍
Fly this man out to all of your races Spencer
Homie is cheering like his life depends on it, gotta love the heart but jeez, hold some of that energy in the tuck for the last few laps my guy! 😂 GREAT RACE
Legend has it he’s still screaming
He is an absolute legend for his enthusiasm at 7:43
@@robertrichardson7677 😂😂😂
@@robertrichardson7677 period
I respect the mindset of not feeling fully satisfied by finishing 9th in a heat. But 7:58.0 is no joke. That's a massive progression, and you should really allow yourself some time to just be proud of that accomplishment. Enjoy it a bit. And then return to that hunger to do even better. I really feel like a mile PR is coming by early summer (if not sooner). Pulling for you!
Spencer is becoming a better runner than even in his Georgetown days, wouldn't be surprised if we see a 3:55 mile/1500 equivalent this spring. Keep it up athele special we are rooting for you
Inspirational! I am targeting strength base training as well. Hope I get great results like you!
Same with me. A few weeks ago I was one second away from my outdoor pr in the 1600 in an indoor race and I haven’t touched anything mile pace in workouts. Base building and strength makes all the difference when you start building speed up
Bro, 7:58 during the base phase of training is nothing to be disappointed at. You’re coming back, I know it. I’m seeing 7:40s in the near future.
I would still put the 3:39 over this Pr, but this one shows you’re capable of 3:36, just need a 1:47-1:48 to bookend the 3k Pr
SO PROUD OF YOU SPENCE! Completely different runner in all the best ways! Trust the process!!
I've said this before about 3 weeks ago, but I'm putting you down as my favorite American middle distance runner. You have a great thing going on - ESPECIALLY with your TOTALLY COOL DAD !!! Don't worry about guys being ahead of you. You'll catch many of them in due time. Breaking 8 in the 3000 is a huge accomplishment no matter who you are. Because of how you're approaching the sport, from your Dad being a huge part of it, to relating to your audience {fan base} via the social platform/s, even if you were an 8:58 3ker, I'd still be onboard with what you're doing. I tell you what Spencer, I watch your videos and it really truly helps me get out the door to get my training in - so for that I say THANK YOU !!! {and thank your DAD too for me - I get inspired when your DAD analyzes your training and races} THANKS !!!
Being consistent and injury free is probably this biggest thing. U have been so consistent for so long. The prs will come. No rush
I like the shouting guy. He seems like a good friend.
:)
That guy has amazing energy. I’d want him in my corner!
Smart race, negative split on the second mile, fast last quarter. Going under 8 is a great milestone. Hung tough. Be proud.
I am extremely proud of your sub 8 minute effort and the way you work with your dad / coach. Great team!
I ran the mile a bit before this and got to see you race. It was awesome to watch you cruise through the whole time! Congrats!
We all knew it was coming but it feels so good to actually see it
Couldn't wait for the upload - had to check the results right after the race. Nice job - NOW you are on your way! Well done.
Congrats! Your friend, "I ran a marathon on the treadmill last week." Me, "I ran for a half hour on the treadmill today and regretted not going outside to run on the roads or trails." That guy's mentally tough.
Before I even watch the video, I just want you to know that when I saw the thumbnail, I almost dropped my phone from screaming "let's go!!! Let's fucking goooo!!!!" Love ya, Spence.
Love the PR. I have been a coach for 30+ years… you are what you train. Watching your training your times would predict an 8 min time.
So freaking happy for you!!! So glad you have found your groove. Your dad is a true blessing in your life and I can only imagine the pride he has towards you, win or lose. You have character and a drive that is super inspirational. 💕
Keith brown track club making waves!!!
Your progress is exciting to follow! It seems you’re on to a winning formula- a great aerobic base and then hone the speed in the last 20% of the training cycle. If you build the confidence and get into a competitive & fast 1500, 3:37 is in play!
Look forward to more. I also like the interactions with your coach. Its great to see a plan pan out.
I watch alot of channels that focus around running but nothing compares to this. Just seeing you progress as a runner, as a man, etc. You went through some hard times and this right here, Spencer is back baby! I don't even know you but I sit there staring at the screen cheering you on everytime you run. I can't wait to see the continued growth and progress that's on the way. Shout out to Papa Keith for being right there with you, your girlfriend, Randy, Ari, etc. I love the squad and I'm rooting for yall every step of the way
Good job we are proud of you spencer!!! I loved hearing what your dad had to say post race. It always feels better to win even if it’s a slow time then to pr and not place as well as you wanted to even though pr- ing (especially by 9 seconds) is a huge accomplishment
Nice PB Spence looking forward to following you outdoor season .
Congratulations on the personal best in the 3k.
So happy for you, Spence!
Congrats!!!🏃🏻♂️💨💨💨
WE LOVE KEITH!!
Best advice I’ve ever heard for pre-race nerves: watch a show or movie you know will make you laugh hard. My wife and I watched hours of Seinfeld clips the night before our first ultra a couple years ago and it helped a lot. Anything that will get your mind off the race.
I deeply appreciate the coach / student insights from your Dad and yourself post race. Well done from Milano.
You guys have a great balance of optimism and humility. I know that one is where I progress the best.
Great vid and great race! Glad to see you're healthy and in the shape of your life. Don't get too down in the dumps about not competing as well as you wanted to. Learn what you can and keep that epic race attitude moving forward because that will lead to the biggest improvements.
Quick Q: Where do you think you would rank on Newbury Park's roster? Joke question but curious what you think (or anyone else who sees this comment)
Spence is a pretty legit XC runner (tho super inconsistent) and definitely the fastest over 400-800-1500 (3.39 pre super spikes) so it’s gotta be him. Over a 5k it’ll be pretty close though.
So awesome! Great to see you really enjoying running again and having a strong training block. One super small thing I noticed is you take a stutter step at the beginning of your race, pretty natural just to balance yourself and really only matters for sprinters, but it's a free .1-.2 seconds at the start of your race if you want to change it.
Good job, nice PR, glad to see you running well and getting your mojo back!
Questions:
What distance are your strides?
At what pace or effort?
Time interval between reps?
Walk, jog, or do nothing between reps?
Thanks in advance and keep rockin’ it!
I have always enjoyed your videos and journey. I am really happy for you and your PR! I really cannot wait to see how you do during the outdoor season.
Hit the goals, improved as a runner! You can't be dissappinted Spence! Keep working keep improving like u are and it WILL work out! :)
Great race! I got to meet both you and your dad and you guys are awesome. Keeping killing it!
Great job knocking 9 SECONDS off your PR! That’s really incredible!!
Agreed that Spence has higher speed abilities to work on, which is his strength, so things indicate that he can put a lot together for a strong outdoor
Every lap...LETSSS GOO SPENCE LETS GOOOOOOOOOOOOOOO haha
Havent been this emotional since the final scene in The Champ.
KEITH BROWN STRIKES AGAIN!
Congrats! You could start selling Keith Brown Track Club singlets!
Loved the post race talk with pops
Congratulations Spencer!! That's what happens when you trust the process 💯 keep the ball rolling
Consistency + health = results. Start stacking those blocks and there is no stopping you!
You are in such a good spot, although i am not close to your goals I am doing similar training and it is working like a charm! Such an inspiration
10:52 if you can figure out how to have fun before the race and fix that negative energy, please let us know! I’m sure a lot of people out there, myself included, would love to know how you deal with this.
Legend behind the camera!!! 7.58. Beat your goal!
HUGE PR!!! 👏 👏 👏
Congratulations man!! Incredible performance that 7:58... if you compare it with those 8 guys ahead of you, you get that bitterseet feeling though...keep on that path and sky is the limit. Greetings from 🇪🇸 Spain
KEITH BROWN TRACK CLUB IS BOOMING
Really truly, this makes me happy man. Proud of you.
Awesome! Remember it's better to be the last of the big guys than the best of the amateurs.
Awesome to see you succeeding after what you went through last year!
Soooooo great to see you overtake that guy on the final straight. Congrats on the sub-8!
Well done, Spencer. I'm so happy for you and your dad. Keep up the good work and STAY HEALTHY!
Way to go Spencer. Geep that momentum rolling!
I would love to see a return to the Gucci socks. I think it will help you have more fun pre-race. Great PR and can't wait to see how the rest of the season goes.
its all about the confidence and yours will get better and better with more racing you are going great
Awesome PR! Nice strong finish!
The time was great and your splits were great. Don't get down on yourself. Running in a fast race pushes you to your best.
I don't have fun before the race either. I don't even smile and can't talk lol.
Nice job you guys! (coach too)Keep the flow of what you are doing on the right track.
nicely done man, but dont think about the time that much, you need to think how to strategize for the next time and how to win the rest of the field. Good luck man, and i hope the best for you, keep on evolving 👍
Well done Spencer 💪🏼🔥it’s only the beginning can’t wait until you start doing speed work and the times keep dropping 🔥🔥🔥
Awesome to see you making big moves out here
Overall great race brother! You competed the best you could, and we could all tell that you went into that race trying to compete. As predicted, the time followed. Keep it man great PR!
nice pr!, be calm and keep training
Your dad is a great coach!
He’s back with more the Athlete Special how do you find cam know him
congrats man!!! by the way. whats the song called that's play around the 5min - 6 min mark?
You got the talent! build that confidence
Love seeing your progression man, keep building that diesel
Big things are coming
Your dads right, take this as a win and keep moving forward, keep progressing. Knew u could get sub 8. Next year go for sub 7:50. That’s just another 8 seconds
I’m so happy for you. Congratulations!
Great effort Spencer. Don't be too hard on yourself with regards how you "raced"... You're still race rusty unlike many of your competitors. Sub 8 is done- and whilst finishing strongly. Onwards and upwards :)
Locked in!!! Take it, brotha. It's yours.
so proud of you my man good stuff!!
Nice race. The guy you lined up against, Jordan Mann, is no slouch. He’s a 13:27 5K guy. Good PR!
Ultimately you achieved your goal.
You are bound to run into folks who are better than you, you have to be realistic with yourself.
Learn from Seb Coe. Your channel isn't a story about you and your running achievements. It's an endearing story about you and your best friend, your father. It's great to watch. Much love from Boulder, my friend.
I'm surprised your dad isn't having you incorporate unilateral strength training in your program to get your legs stronger & your feet/ankles stiffer to build up power/force/speed. love your channel, and rooting for you to meet your upcoming goals
We need this back Spencer the pursuit of this PB sub 7:50 project !!!!!!
LFG Spence, we’re rooting for you man 🤝
Way to run Spence!
Yay Spence! Congrats!!!
Im really interested to see how things go now that you are moving down from the 3k to the 1500 instead of from the 800 to the 1500/1mile.
Congratulations, well deserved.
really great race in terms of a PR. i think because breaking 8 was the goal and you did that you should be happy. but you are right that mental toughness around 2200m was key. maybe make a move to go around people and compete and that would help keep u in it, rather than get spit out the back. but great job to hang in there and close decent! that was great that you didnt give up
Good job Spence!,
Vid notif had me smiling
I've never been a runner but love the sport.. just a question as I'm curious. I'm guessing the mental aspect of running can be pretty huge? Like training is ultra important but can someone just have a massive breakthrough that seems to come out of nowhere? I ask because (and I know this sounds really stupid) a long time ago when I was in my 20's I was in a swimming pool with friends and we started the see who can hold their breath the longest.. Now I'd always been able to hold my breath anywhere from 70 to 80ish seconds but this one time I was just so focused and quoting back in my head things that I had read that I really liked and just not thinking about what I was doing.. it was a strange thing that I could not replicate that night but I held my breath right about 3 minutes. I know that's not super impressive but for me it was crazy long and out of left field. Is running like that at times where you can just throw down a spectacular time that you had no idea you were capable of? Spencer so happy for you. Things are really going well for you and I'm so glad! Having your dad as a coach and positive force in your life is awesome and seems to be paying dividends. I'm sure nerves can be a struggle but your mental side just seems so much better than when you were running with the Beasts. I know other things hampered you during that year or so but just glad things are going well. Keep it going Spence!
At any level, usually nothing much happens without hard work. At an early age surprises happen but it's just real talent showing itself, innate ability. I'd say sometimes you surprise yourself the most by not being into some kind of grind, for example last winter I was not running any mileage, just some strides, sprints and skips to go along with some calisthenics and easy bike riding and I ran a very decent cooper test (for may age and standards that is). I have not been able to repeat the result until now even though being more serious about training and mileage...
great job spence!
Congrats on your 3000m PR ! In your current situation the 3k are the most important distance for you because improving your PR means that your VO2Max (your dad refers to VO2Max as aerobic strength) has risen to another level and that´s the foundation to run fast in the mile and 800m events. Just remember where you were standing in last August or September and you can see how much stronger you have become ;)
Bring back Keith and let’s ramp it up man I’m rooting for you regardless but would really really enjoy another Keith/spencer season
Congrats on the huge PR! It's super exciting to watch your journey and it seems you're on the road to success. 3:55-3:56 is coming soon 😈
Nice Job Spencer!!