The track was on fire today and Empire was moving. Sore from speed yesterday, but still had a killer workout! Benjamin Allen and Liam Dee helped out a ton today! Happy to have them as teammates! Rest was 5-6 minutes in betwee...
The splits are very impressive, but he did have a ton of rest and those "flush 400s" really don't seem fast or taxing. Honestly seems like a series of time trials with some steady running in between. Still, definitely a Darkhorse to make the team if the 1500 at USAs turns tactical.
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The splits are very impressive, but he did have a ton of rest and those "flush 400s" really don't seem fast or taxing. Honestly seems like a series of time trials with some steady running in between. Still, definitely a Darkhorse to make the team if the 1500 at USAs turns tactical.
Post the times and recoveries for those that don't have Strava.
"Best workout ever! 1200m, 1000m, 600m, 400m flush 400's in between. The track was on fire today and Empire was moving.
Sore from speed yesterday, but still had a killer workout! Benjamin Allen and Liam Dee helped out a ton today! Happy to have them as teammates! Rest was 5-6 minutes in between reps and flush quarters. Splits (2:51.3, 2:19.4, 1:18.6, 49.1) Flush quarters in 72-76, three in between reps with one minute rest."
Left his race in this workout. Didn’t have a crazy close in his 3:37 race. Will be tough to beat Kessler, Hocker, Teare and Nuguse. I’d put my money on Nathan Green over Holt in a tactical 1500.
Seems the workout was 2:51.3, rest 5-6 minutes,3 x 400m in 72-76 with 1 min rest, rest 5-6 minutes
2:19.4 , rest 5-6 minutes,3 x 400m in 72-76 with 1 min rest, rest 5-6 minutes
1:18.6, rest 5-6 minutes, 3x 400m in 72-76 with 1 min rest, rest 5-6 minutes
49.1, rest 5-6 minutes, 3x 400m in 72-76 with 1 min rest, rest 5-6 minutes
The flush 400m are a good way to keep the body moving and warm within those long rests, they didn't make it any harder.
The way I interpreted it was only one 5-6 minute rest between each big rep, right afterwards, then the 400s with 1 minute. After the last quarter, 1 minute rest into the next big rep. Could be wrong though.
Centrowitz commented “3:32 🔜” which I think is a fair assessment. Doesn’t necessarily show he’s in better shape than Teare, Hocker or Kessler, but definitely puts him in the same league.
For the record, his close may have only been ~54 in that 3:37 race but he won by a full second and looked good doing it. He’s also a very consistent runner who works out pretty hard regularly, so I doubt he’ll have any issues recovering in a week and a half.
Seems the workout was 2:51.3, rest 5-6 minutes,3 x 400m in 72-76 with 1 min rest, rest 5-6 minutes
2:19.4 , rest 5-6 minutes,3 x 400m in 72-76 with 1 min rest, rest 5-6 minutes
1:18.6, rest 5-6 minutes, 3x 400m in 72-76 with 1 min rest, rest 5-6 minutes
49.1
The flush 400m are a good way to keep the body moving and warm within those long rests, they didn't make it any harder.
Fixed this as the workout finished with the 400. Super impressive workout for Eric who has always been a workhorse. The 400's definitely help in recovery with the lactic, but by the end, it adds a decent amount of extra distance. It was also extremely humid out today.
I am extremely biased but it's been great to see Empire Elite develop talent these past few years. Luciano Fiore went from 1:51 to 1:46, Ben Allen from 3:45 to 3:38, Hazem Miawad from 1:51 to 1:47.
Seems the workout was 2:51.3, rest 5-6 minutes,3 x 400m in 72-76 with 1 min rest, rest 5-6 minutes
2:19.4 , rest 5-6 minutes,3 x 400m in 72-76 with 1 min rest, rest 5-6 minutes
1:18.6, rest 5-6 minutes, 3x 400m in 72-76 with 1 min rest, rest 5-6 minutes
49.1, rest 5-6 minutes, 3x 400m in 72-76 with 1 min rest, rest 5-6 minutes
The flush 400m are a good way to keep the body moving and warm within those long rests, they didn't make it any harder.
The way I interpreted it was only one 5-6 minute rest between each big rep, right afterwards, then the 400s with 1 minute. After the last quarter, 1 minute rest into the next big rep. Could be wrong though.
this is how I interpreted it as well. Seems like a kind of stupid workout otherwise.
Left his race in this workout. Didn’t have a crazy close in his 3:37 race. Will be tough to beat Kessler, Hocker, Teare and Nuguse. I’d put my money on Nathan Green over Holt in a tactical 1500.
you have to do these types of hard workouts to run 3:32 or faster. tempo runs and 200s aren't going to cut it. OAN guys were breaking 4 min in a workout and they are doing pretty well, right?
no shame in losing to Nuguse, Hocker, Teare or Kessler. Holt doesn't need to be afraid of them though.
Seems the workout was 2:51.3, rest 5-6 minutes,3 x 400m in 72-76 with 1 min rest, rest 5-6 minutes
2:19.4 , rest 5-6 minutes,3 x 400m in 72-76 with 1 min rest, rest 5-6 minutes
1:18.6, rest 5-6 minutes, 3x 400m in 72-76 with 1 min rest, rest 5-6 minutes
49.1, rest 5-6 minutes, 3x 400m in 72-76 with 1 min rest, rest 5-6 minutes Kyle corrected this
The flush 400m are a good way to keep the body moving and warm within those long rests, they didn't make it any harder.
The way I interpreted it was only one 5-6 minute rest between each big rep, right afterwards, then the 400s with 1 minute. After the last quarter, 1 minute rest into the next big rep. Could be wrong though.
"Rest was 5-6 minutes in between reps AND flush quarters"
That part made me assume 5 min rest after the flush as well. Kyle didn't correct that part so I assume it's true.
Wow, this is a pretty insane session. It's possible he left his race in the workout, but a week and a half out is a great time to rip one, and you gotta trust the coaching that's gotten him this far. I'd probably rank Holt fifth in the US 1500 right now, it'll be hard for him to make the team with how strong the big four look, but if any of them falter, you know Holt is gonna be coming with everything he has.
Another thing, I love that he posts his entire training on Strava, and I wish more pros did that. Everything about this dude is what's right with the sport.
