FA Track Documentary 2024

What this episode is about

The FA Track Documentary 2024 explores the journey of athletes as they prepare for competitive track events, highlighting their fitness levels, personal goals, and training strategies for races like the 800 and 1600 meters. It delves into the challenges of achieving personal records and the commitment required to improve performance through dedicated workouts and strategic coaching.

Key takeaways

• Aiming for sub-5 in the mile? That's not just racing; that's redefining personal limits!
• Breaking 3 minutes in the 800 isn’t just a goal, it's a sprinting rite of passage!
• When running injury-free becomes your endurance superpower, mileage is both confidence and the cure.
• Every 400m repeat is like a mini race—get fast enough, and you’re practically a track cheetah!
• Settle for a 5:30 mile? Go for the gusto—because mediocrity is so last season!

Who speaks in this episode?

• Alli (Host) · 8 min speaking
• Emily (Guest) · 6 min speaking
• Jack (Guest) · 4 min speaking
• Andre (Host) · 2 min speaking
• Coach (Guest) · 1 min speaking

What is discussed, and when

1. 0:00 – 3:00: PR
2. 3:00 – 6:00: aerobic
3. 12:00 – 15:00: PR
4. 15:00 – 18:00: aerobic, Threshold

Notable quotes from "FA Track Documentary 2024"

• Cross country yes so I want to hit a big PR cuz I've kind of been in a little bit of a just kind of plateau I'd say I want to hit my previous PR from freshman year so a 656 in…

  about PR · at 13:15

• 608 4 I think I'm more definitely more aerobically fit since I've taken the liberty of taking high mileage it's made more made me more confident in running as I've ran more and Rel.

  about aerobic · at 16:16

Who and what is mentioned in this episode?

Concepts & topics

• PR — Concept · Key argument · 2 mentions · first at 1:12
  Personal Record (PR) is a central concept in the discussion about running goals and performance improvements.
• aerobic — Concept · Strategy · 3 mentions · first at 4:02
  Aerobic fitness is discussed as a key component of running performance and training strategies.
• Threshold — Concept · Framework · 2 mentions · first at 16:38
  Threshold training is mentioned as a method to improve running speed and endurance.
  In running as I've ran more and Rel relatively no injuries it just making me more confident threshold 100% threshold it's where you it's a lactic acid workout it helps you just run faster it helps you.

Full transcript with timestamps

0:02 and I am going actually it's actually like set up right on heads yeah it's right on your heads okay perfect okay2 23 I personally have not Ran So on a scale of 1 to 10 I would say my fitness for running it's at like a three but I think I can get I can get that up really quick I'm going to focus on I want to try and get to States and 800 that's my only goal but for the 1600 I want to do 530 just match last year's PR 535 feel like right now I could either match my peers or run like at least 10 to 15 5 503 on the

1:38 other um and I'm hoping I'll be back to hopefully where I used to be my freshman year so like a 630 mile around that but we'll see how close I can get currently I've been working very hard starting through the cross country season and moving through winning track and making some big improvements and definitely uh definitely throughout the mile I'll I'm really hoping to break 5 minutes that's definitely my number one goal and with the 800 um my goal is to just kind of uh run it and see how it goes because I haven't ran it in a couple years so yeah so going off of my last race and winter track I definitely want to a big goal for me I want to hit sub three and 800 because I've not hit that before you go through an 800 in the th000 anyway so you're always looking for a good time in 800 and it's a lot better than spring and that's what we're going to be working on coach said he wants us to be putting us in the 400

2:48 meter to possibly work on our speed a little bit I'm going for School record in the rest of the events oh not not all of them not all of them 800 600 32 yeah um the 800 and the 1000 are both mid distance races um it's just converted differently from Winter to spring so I'd say the 800 as well I think the most beneficial workout for me is a 400 m uh repeat workout um mainly because you're doing 400 m consecutively in our races like the 800 or the 1600 or just the four all out 400 um knowing how to run a 400 and knowing exactly how fast you ran it in a race without using a watch is a big thing for me and I for sure like the 400 met repeats um we do up to 8 to 14 towards the end of the uh season and we try to break it down from about 70 to in low 60 ranges when doing those repeats um it helps with anob and aerobic um working

4:36 not that really like any of the workouts personally the most beneficial workout for me probably 400s but not like 12 of them just like maybe six hard four hard 400s with a cool down t um yeah 400s or the parking lot one lappers I don't I don't like those where do you like 400s I like 400s on the hill on the Hill are you actually serious I'll do anything other than one lapers I love the parking lot personally every time I do one lappers I feel like I'm going to break

7:04 on the first half take so my favorite workout um or probably my most beneficial workout probably is the hill laas or the and actually the 400 met around are probably probably pretty beneficial because first the 400s uh they represent somewhat of a track even though it's probably only like 200 meters around um they can they can show a similar representation of how I could run a race maybe like a 800 or 1,600 and I can definitely practice my my speed and pace for each laps go

8:26 guys let stay with them so guys this is this is me before the 800 um I'm probably going to drop like a comma 230 do what give for 800 me I'm very excited for this one so I was not ready for the 48 but I'm definitely ready now oh yeah I'm really hoping to get sub 230

9:57 hey keep that pace keep that pace got you got it you got it come on come on come on oh he slow down down that got it Alli kick time kick Ally come on all push let's go Emily get her how was that season opener good 230 I think 228

12:28 problem 55 yeah hey how's that set un officially 56 I was hoping for way better but a PR so right so I definitely want to hit sub three on that and then just work on like bettering myself as a runner in general and then I really want to finish strong my senior year next year going into cross country yes so I want to hit a big PR cuz I've kind of been in a little bit of a just kind of plateau I'd say um I want to hit my previous PR from freshman year so a 656 in the mile so luckily I mean hopefully I hope to just get better from there come

14:01 come on finish finish get a move on her get a move on her itage from the front leave it from the front don't sit back there not back there make that work yo go ready for had to be stck to call third and final call for the 200 me run we like 608 4 I think I'm more definitely more aerobically fit since I've taken the liberty of taking high mileage um it's made more made me more confident in running as I've ran more and Rel relatively no injuries um it just making me more confident threshold 100% threshold um it's where you um it's a lactic acid workout um it helps you just run faster it helps you run longer at faster paces and uh I think it's PR bench 46 and 3 it's more of aerobic Runner and aerobic workout and I'm more of a aerobic Runner mild repeats you could do 5x one mile by taking like a 1 to 2 minute break in between reps you could do 5 miles straight through you could do you could

17:15 do anywhere from like 3 to 6 miles I would say or you could do like 1K repeats uh 800 M at threshold you can do Hills I don't know it's not like you're all out effort it's kind of like at a it's at a good like comfortable a very hard effort at a comfortable

17:41 P wait wait let turn it's because uh I I wouldn't say I have a favorite track workout but I would I would probably say that the one mile repeats are pretty probably the most beneficial for me at least those are like a longer distance obviously and my main event is the 3200 which is a longer event so I feel like this is definitely the most beneficial for me um it's pretty self-explanatory you just run a mile you get a couple minute break then you run a mile again etc for about like five or six repeats um yeah that's that's pretty much all there is to that

18:54 oh my God hey how about you Jack yes sir Andre we are yeah how's it feel feels awesome yeah 1139 right I think that's what I got that's real good maybe3 I don't know but really good we are for 2 m looking really good right now oh yeah oh yeah

Questions about this episode

Who speaks in "FA Track Documentary 2024"?

Alli (Host), Emily (Guest), Jack (Guest), Andre (Host), Coach (Guest).

What is "FA Track Documentary 2024" about?

The FA Track Documentary 2024 explores the journey of athletes as they prepare for competitive track events, highlighting their fitness levels, personal goals, and training strategies for races like the 800 and 1600 meters. It delves into the challenges of achieving personal records and the commitment required to improve performance through dedicated workouts and strategic coaching.

What is mentioned in this The Deck episode?

3 people, works and ideas are mentioned, including PR, aerobic, Threshold. Each one on this page links to its own page with every episode that mentions it.

How long is "FA Track Documentary 2024"?

The episode runs 20 min; the transcript is about 1,366 words in 12 timestamped sections.

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