I hope you guys enjoyed the simplicity of this video! Let me know some of your goals for 2024. #TheAthleteSpecial IG: / theathletespecial Strava: / strava
Focus on road racing and longer distances might enable you to find running gifts and performance that you weren’t aware of. Ari is a great example of this. His running was all over the map. He’s settled into a new thing and he’s knocking on some big doors. Do the track thing…cool. But you might find a whole new level of Spencer if you go to the road and longer distances.
Keep chasing your dreams man! Don’t worry about getting back to sub 4. Just run and enjoy it. I’ll watch your videos whether your are PRing or not. No one needs to see perfection. We want to see a real guy overcoming and growing. I’ll be watching from China.
Great recap, and I'm happy to see you more consistent with the miles, that's gonna pay off in the long run. Don't be afraid to branch out of the 1500/mile on the track only world and have fun with whatever goals motivate you, we'll be along for the ride and excited to see you grow.
Keep up your running and UA-cam videos, Spence. Even if you don’t PR or run great times, you’re an inspiration to me and many others. See where the best path leads you, and you’ll do great. I’ve always looked to compete in the shortest distance where I could find success (which meant I wished I had the speed to be a 60-meter dash star!). Due to my genetics, when I was younger that was the 800. Today, at 47 years old, that’s not really in the cards, but I’ve done decently at 5K road races. Whether you find success in the mile or the marathon, you’ll be fulfilled and have plenty of people watching your progress!
thank you Spence, this is such a good reminder for an amateur runner like myself. i started to look back my mileage in the past 3 years and give me a lot of insights to why i am so stuck in my performance, which i am not consistent enough. in 2024, i will work on adding consistent mileage and weight training to build my muscle strength. cheers!
If you’re coming to Boulder, I want to see you guys! Happy to be your water bearer in the car or whatever you need. You two have been a huge boon to my renewed joy in running and I would love to reciprocate in anyway! Happy new year!
Just as someone watching from the outside… I wouldn’t discount Ari’s coaching… his style of controlled training probably played a big impact in you logging the bigger miles and that road 5K PR no doubt came from that big aerobic development he helped you with 👍 I know you want the mile PR… but Aris approach is a sustainable long term approach that will bring those future road times right now… 14:21 is such a fast 5k time 👍
Oh yeah! Consistency! Congrats on 2023!! Here's hoping 2024 is as, or more, consistent! Sounds like you're starting to sprinkle in some race-specific workouts (i.e., speed, baby!) and your base built by consistency should help you get those adaptions faster, healthier, and with less injury risk! (Man, you never know, though-every workout, every race, every interval, every person, every year, every month, every day is different; impossible to know exactly what will work!) Consistency's power is that you smooth out the valleys and, while the peaks are also not as high, you're starting from a higher elevation so, while the vert might not be as much, the ending elevation is the same or higher! Or, that's the theory. Still, you seem more satisfied in your videos with your running and your workouts, which breeds consistency, which breeds adaptation, and should get you moving to where you want to go. Keep kicking butt this new year and have fun!! Loving the breakdown! Gives me hope as I slowly (emphasis on SLOW) try and get back into more than "shuffle/stumble" pace. Trying to learn myself, as a runner, to be patient and think of the long term. (Also, don't stop the mile! Just also do road races? Ha. Have fun!!) (And ignore my advice! It means nothing. But I hope my encouragement and excitement for your results so far helps!!!!!)
Happy new year! For 2024 I would wish for you that you can totally let go of the “show-people-out-there” aspect of motivation. Your well-being, feeling the joy as well as the grind is so much more relevant than anything external. Run the road, run the trails, have a great year!🌲🏃🏼🌳
i'd love to see how your training translates to the HM/marathon distances. My lofty goal is to go sub-3 in the marathon this fall. Let's stack some bricks baby
I feel the same way! Finally became happy with my running and training alone which led to no injuries this year. Definitely felt better sometimes to know someone was going through the same type of thing as me these last few years! You are gonna have a great 2024 i know it
Its nice to see that you are back on good point! Keep chasing your dreams. I definitely belive that you getting back your track speed and run sub 4 mile. Cant wait. Trust the plans that worked for you. Ones you got you speed on track you can always go for longer distance if you want. I v been similar situation. People said dont run 400/800m you have better potential 1500m and up. But I know Im able to run sub 1.50 in 800m. And when im done it, I move on. So keep chasing your goal even if other wont support you. You run not them. Sorry if my English not so good. :D
Definitely think roads are where it's at for you. The work you were doing with Ari, showed you can build a really, really good level of running strength for the longer stuff, even if that wasn't the intended outcome. If you really want to get that mile time, obviously you should go for it. Just keep the bigger picture in mind and if the mile is shitting allover your mental health, it's not worth it to keep pushing it year after year. Your journey of discovery is valuable to watch and it's definitely helped me get some insight into how to approach my own running. Keep at it, this year will be incredibly informative for you whether the mile goes well or not. The crossroads analogy fits well here.
I ran 1202 miles last year...still working on my way back from numerous things and I'll see where this year takes me. My current goal is 1750 miles in 2024.
Seated calf raise machine is awesome if you have achilles problems. The thing is to get muscles around that area strong. You don't need to do other lifting to take care of that issue. One orthopedic dr. solved my problems something like 25 years ago and I have been doing those raises 1-2 times a week ever since. If I am lazy and don't want to lift anything, I'll just do those calf raises and take care of my achilles issues.
I have dealt with a similar situation with life obstacles d stuff and came to the same conclusion as you to be consistent and change my mindset to long term and know with consistency it will pay off. Thankyou for sharing.
I’ve been following you and Allie for a few years. Have you ever considered giving trail running a shot? I think you could tear up the sub ultra scene.
Thanks for good insights- J * I think post Tib injuries are just because of getting older in running years/age ... based on stories Ive heard and with myself.... Resistance Band ankle/foot flicks
Just a thought - might you drop times running track workouts with a really good club if possible? Watching the 400’s the other day - those are 60 and faster in a team workout?
pleeeeease lmk the lifting ur doing for ur posterior thib got a stress fracture in the post tib a year and a half ago and have had post tib issues every since p.s. im the guy that used to make ur thumbnails
Happy new year! We will of course enjoy your videos, but please stop trying to break 4, else ... we will just enjoy watching you fail again and again heheh Good luck!
If you look energy systems of 1mile run there's about 20-25% ATP & Glycotic and 75-80% aerobic, therefore it's possible to excel the mile after aerobic base training if you manage to get back your leg speed within lower mileage during competitive season.
I think you fr should go for the sub 14 5k while you’re in the long distance shape and then focus in on the mile. Like def go for the mile, but you have the ability to go sub 14
I did just under 2000 miles in 2023 which I was very happy with. I feel like I'm always sore though. Not injured....just sore. Is this normal if you run daily? I feel like I have "fresh legs" like once every other week. The rest of the time I'm just battling for the first 1-2 miles of my run before I get warmed up and start to feel ok.
Hmm yes that seems to be my problem as well. After researching the Feed the Cats methodology I have decided to approach my training differently and definitely not be that guy anymore thinking being tired all the time is normal and OK. I think too many are stuck in a work ethic grounded in our culture and boosted by the digital age where we have voluntarily made ourselves 'slaves of the machine', logging and sharing every thing we do and getting a dopamine hit on the likes on the socials for yet another grueling session. It's time for 'mature simplicity' as Mr. Tony Holler puts it.
I’m not sure what your training looks like outside of the actual running part, but problems like that usually stem from lack of sleep, diet, or need to stretch more before and after runs. Doing some mobility and strength exercises like core and hip work daily or every other day can also help a ton with stuff like that if you keep it consistent.
Now you officially look like a doctor
Focus on road racing and longer distances might enable you to find running gifts and performance that you weren’t aware of. Ari is a great example of this. His running was all over the map. He’s settled into a new thing and he’s knocking on some big doors. Do the track thing…cool. But you might find a whole new level of Spencer if you go to the road and longer distances.
Been saying he should stop mid-distance racing and focus on road races for a while, but he still wants to break 4 min ... OMG!
@@musclelessfitness2045he’s determined he doesn’t wanna give up on his goal.
Keep chasing your dreams man! Don’t worry about getting back to sub 4. Just run and enjoy it. I’ll watch your videos whether your are PRing or not. No one needs to see perfection. We want to see a real guy overcoming and growing. I’ll be watching from China.
Great recap, and I'm happy to see you more consistent with the miles, that's gonna pay off in the long run. Don't be afraid to branch out of the 1500/mile on the track only world and have fun with whatever goals motivate you, we'll be along for the ride and excited to see you grow.
That is what he wants to do though
in the long run...get it? get it?
Keep up your running and UA-cam videos, Spence. Even if you don’t PR or run great times, you’re an inspiration to me and many others. See where the best path leads you, and you’ll do great. I’ve always looked to compete in the shortest distance where I could find success (which meant I wished I had the speed to be a 60-meter dash star!). Due to my genetics, when I was younger that was the 800. Today, at 47 years old, that’s not really in the cards, but I’ve done decently at 5K road races. Whether you find success in the mile or the marathon, you’ll be fulfilled and have plenty of people watching your progress!
Hopefully, you hit 100k subs this year. People are missing out on you and your gang's UA-cam. So much fun!
thank you Spence, this is such a good reminder for an amateur runner like myself. i started to look back my mileage in the past 3 years and give me a lot of insights to why i am so stuck in my performance, which i am not consistent enough. in 2024, i will work on adding consistent mileage and weight training to build my muscle strength. cheers!
So great to see that consistency from the last 12 months. Here's to an ever more consistent 2024! Love the Georgie hoodie!
Spencer learning the UA-cam algorithm by changing thumbnails every now and then😤🔥🔥🔥
If you’re coming to Boulder, I want to see you guys! Happy to be your water bearer in the car or whatever you need. You two have been a huge boon to my renewed joy in running and I would love to reciprocate in anyway! Happy new year!
Just as someone watching from the outside… I wouldn’t discount Ari’s coaching… his style of controlled training probably played a big impact in you logging the bigger miles and that road 5K PR no doubt came from that big aerobic development he helped you with 👍 I know you want the mile PR… but Aris approach is a sustainable long term approach that will bring those future road times right now… 14:21 is such a fast 5k time 👍
I fired myself I don’t know what I’m doing
@@archmdz I think his 14:21 showed you did 😉
@@archmdzmahbe he just needs fast work too. Idk tho im not a coach. 😔
@@archmdzAndy is right. You’ve set him up well.
Oh yeah! Consistency! Congrats on 2023!! Here's hoping 2024 is as, or more, consistent! Sounds like you're starting to sprinkle in some race-specific workouts (i.e., speed, baby!) and your base built by consistency should help you get those adaptions faster, healthier, and with less injury risk! (Man, you never know, though-every workout, every race, every interval, every person, every year, every month, every day is different; impossible to know exactly what will work!) Consistency's power is that you smooth out the valleys and, while the peaks are also not as high, you're starting from a higher elevation so, while the vert might not be as much, the ending elevation is the same or higher! Or, that's the theory. Still, you seem more satisfied in your videos with your running and your workouts, which breeds consistency, which breeds adaptation, and should get you moving to where you want to go. Keep kicking butt this new year and have fun!! Loving the breakdown! Gives me hope as I slowly (emphasis on SLOW) try and get back into more than "shuffle/stumble" pace. Trying to learn myself, as a runner, to be patient and think of the long term. (Also, don't stop the mile! Just also do road races? Ha. Have fun!!) (And ignore my advice! It means nothing. But I hope my encouragement and excitement for your results so far helps!!!!!)
Great vid! keep those miles going!
Happy new year! For 2024 I would wish for you that you can totally let go of the “show-people-out-there” aspect of motivation. Your well-being, feeling the joy as well as the grind is so much more relevant than anything external. Run the road, run the trails, have a great year!🌲🏃🏼🌳
i'd love to see how your training translates to the HM/marathon distances. My lofty goal is to go sub-3 in the marathon this fall. Let's stack some bricks baby
I feel the same way! Finally became happy with my running and training alone which led to no injuries this year. Definitely felt better sometimes to know someone was going through the same type of thing as me these last few years! You are gonna have a great 2024 i know it
great video an always supporting you
Its nice to see that you are back on good point! Keep chasing your dreams. I definitely belive that you getting back your track speed and run sub 4 mile. Cant wait. Trust the plans that worked for you. Ones you got you speed on track you can always go for longer distance if you want. I v been similar situation. People said dont run 400/800m you have better potential 1500m and up. But I know Im able to run sub 1.50 in 800m. And when im done it, I move on. So keep chasing your goal even if other wont support you. You run not them. Sorry if my English not so good. :D
Definitely think roads are where it's at for you. The work you were doing with Ari, showed you can build a really, really good level of running strength for the longer stuff, even if that wasn't the intended outcome. If you really want to get that mile time, obviously you should go for it. Just keep the bigger picture in mind and if the mile is shitting allover your mental health, it's not worth it to keep pushing it year after year. Your journey of discovery is valuable to watch and it's definitely helped me get some insight into how to approach my own running. Keep at it, this year will be incredibly informative for you whether the mile goes well or not. The crossroads analogy fits well here.
I really enjoy your fun 5k races! It motivates me to run more consistently :)
I ran 1202 miles last year...still working on my way back from numerous things and I'll see where this year takes me. My current goal is 1750 miles in 2024.
Carlsbad 5000!!! Come to Cali this April!!
Congrats on 2023!
In your prime is crazy I think you are still in your prime
Really think concentrating on longer distance fits you better. Especially road or trail races vs track.
It’s an amazing journey! Thank 🙏 You
Love the funny vids!
Seated calf raise machine is awesome if you have achilles problems. The thing is to get muscles around that area strong. You don't need to do other lifting to take care of that issue. One orthopedic dr. solved my problems something like 25 years ago and I have been doing those raises 1-2 times a week ever since. If I am lazy and don't want to lift anything, I'll just do those calf raises and take care of my achilles issues.
That's good to know. I have had lower leg issues for the last few years. I have added more cross training into my routine.
Good luck in 2024!
I have dealt with a similar situation with life obstacles d stuff and came to the same conclusion as you to be consistent and change my mindset to long term and know with consistency it will pay off. Thankyou for sharing.
I’ve been following you and Allie for a few years. Have you ever considered giving trail running a shot? I think you could tear up the sub ultra scene.
Video is spot on
Thanks for good insights- J * I think post Tib injuries are just because of getting older in running years/age ... based on stories Ive heard and with myself.... Resistance Band ankle/foot flicks
Just a thought - might you drop times running track workouts with a really good club if possible? Watching the 400’s the other day - those are 60 and faster in a team workout?
Would love to see you run some trail & mountain races at some point
great mindset
Good for you dude
Based on that road 5K parkrun you did - I think move to the roads, 5Ks / 10Ks you can get exposure, etc and make more money honestly
WOOOO ALRIGHT!
I think everyone really wants Spencer to succeed even the haters
The king of Boulder returns 🤴
Haha, I was gonna ask if you were planning on doing elevation training again but you answered my question right at the end.
1. Started to lift
2. Cleaned up diet, enough food
3. More long term mindset (not chasing + pushing hard to "get back")
pleeeeease lmk the lifting ur doing for ur posterior thib
got a stress fracture in the post tib a year and a half ago and have had post tib issues every since
p.s. im the guy that used to make ur thumbnails
Do some half marathons with me🤗
Spence, I would love to see you go sub-4 and then run a marathon off that fitness!!
Happy new year!
We will of course enjoy your videos, but please stop trying to break 4, else ... we will just enjoy watching you fail again and again heheh
Good luck!
If you look energy systems of 1mile run there's about 20-25% ATP & Glycotic and 75-80% aerobic, therefore it's possible to excel the mile after aerobic base training if you manage to get back your leg speed within lower mileage during competitive season.
would love to see you race a half marathon
Congratulations!!
That is a lot
BTW you DO look like a Dr
Im totally distracted by the Georgie sweat shirt!
Have you been mewing?
I think your 2024 call sign/ handle should be: "The Road Warrior!"
Once you build back that speed I think you have the capability to not only run 13:4x(5k) but also 3:55-2(mile)
Looks like Adam wood! 😆
“For a while now I’ve been running very slow”. As he proceeds to run 4:04. Bro I can’t imagine calling that slow
For those aspiring to be pro that's absurdly slow. For the rest of us, quite fast.
It sounds like a really fun transitional time for you. Excited to see where you end up!
I think you fr should go for the sub 14 5k while you’re in the long distance shape and then focus in on the mile. Like def go for the mile, but you have the ability to go sub 14
You talked about changing your diet. I am also a runner who struggles a lot with my diet i am curios how much do you eat per day and what do you eat?
There are videos on this on the channel
I did just under 2000 miles in 2023 which I was very happy with. I feel like I'm always sore though. Not injured....just sore. Is this normal if you run daily? I feel like I have "fresh legs" like once every other week. The rest of the time I'm just battling for the first 1-2 miles of my run before I get warmed up and start to feel ok.
Hmm yes that seems to be my problem as well. After researching the Feed the Cats methodology I have decided to approach my training differently and definitely not be that guy anymore thinking being tired all the time is normal and OK. I think too many are stuck in a work ethic grounded in our culture and boosted by the digital age where we have voluntarily made ourselves 'slaves of the machine', logging and sharing every thing we do and getting a dopamine hit on the likes on the socials for yet another grueling session. It's time for 'mature simplicity' as Mr. Tony Holler puts it.
I’m not sure what your training looks like outside of the actual running part, but problems like that usually stem from lack of sleep, diet, or need to stretch more before and after runs. Doing some mobility and strength exercises like core and hip work daily or every other day can also help a ton with stuff like that if you keep it consistent.
Ran every day! I dream of being able to maintain a 3 runs a week average!
About to hit your prime !!! 13:xx 5 K !!!
Trial of Miles; Miles of Trials
I ran 780 miles in 2023! Going for 1k miles!
Come to the dark side, join us crazy trail runners!! Or dare I say... ultra 😂
👍
That's nuts. I "only" ran 1740 miles in 2023 😄
Lifting cures many ills plaguing runners. Best luck in 24.
ok I think I am the first one this time
I was a minute too late