Abdihamid Nur & Woody Kincaid aka ‘Death Row Track Club’ workout in the skydome led by NAU head coach Mike Smith.
Nur and Kincaid plan to race at Sound Running’s The TEN on March 16th which could end up being the deepest 10,000m race ever on U.S. soil. (12-15 men potentially under 27:00)
*The Workout:*
400 (7 min rest)
1600 (4 min rest)
2×400 (2 min rest)
1200 (4 min rest)
2×400 (2 min rest)
800 (4 min rest)
2×400 (2 min rest)
1600 Threshold
*The Splits:*
Abdihamid: 55.7/4:17/60.5/61.0/3:07/58.2/58.9/2:01/58.1/58.0/4:47
Woody: 4:20/60.5/61.0/3:13/60.2/60.6/2:04/58.1/58.0/4:47
*The Socials:*
Instagram: https://www.instagram.com/trackallaccess
TikTok: https://www.tiktok.com/@trackallaccess
Twitter: https://twitter.com/trackallaccess
Facebook: https://www.facebook.com/trackallaccessFB
Abdihamid Nur: https://www.instagram.com/abdihamidnur
Woody Kincaid: https://www.instagram.com/priceofamile
Sound Running: https://www.instagram.com/soundrunning
44 Comments
I’m gonna be doing this workout right now
Anyone know what Mike, as an employee of NAU, “gets” for coaching 2 Nike professional athletes?
if you arent use to the altitude it can be tough to adjust. abdi has been in flag for a good 6 yrs….with woody coming up this year it is a transition but i am sure the benefits will far outweigh the short term adjustments. i know my first semester at NAU was a tough transition but once we raced at sea level it made a huge difference when it came to the delay of lactic acid and the time it settled in.
BYU women’s coach needs to take notes
would be interesting to know if all the distances were the same effort levels or varied in each rep. As a coach the workout itself is meaningless unless you have an effort level you are focusing on behind the reps
Zero chitchat in that workout. You can tell that was TOUGH and they were suffering like you read about. Amazing. Great work Gordon, happy the new endeavor is working out, no pun intended.
Are the different paces because Abdihamid is optimizing for 5k vs Woody for 10k or is it just down to fitness? Either way brutal workout at those paces. These guys are beasts.
WOW that's a heck of a workout, whew, I got tired just for him reading what they were about to do!
Mike smith is a vibe. Taking his calmness into this upcoming XC season with my kids
Aldo the goat pacer
I love how you can look like and act like an old Beastie Boy and still become one of the best coaches in the world. God bless the USA!!!
You should do more showing their stretches and warmup
Great video again Gordon. Fascinating to hear Mike Smith's mindset/rationale. Woody definitely catching up a bit on fitness. We'll see where he's at for The Ten.
Wow
Loving this new style of videos Gordon
So where can I get some, "Death Row TC" merch?
Cameo from Butchy there
Smith is a coaching genius. I’m reminded of that every time I watch a video with him
Ignoring Andy butchart as he does a workout is wild 😅 star studded track
What paces are these guy still doing these reps at? Like for the 1600 rep was that like 3k or 5k pace
Both of the Mike Smith coached videos have been excellent. Love seeing him coach his athletes through change of pace highly race specific intervals and then adding threshold after.
Nur 🔥
Coach Smith understands the sport like no other. For long grueling workouts like this it's best to keep calm, and not spend extra emotional energy.
By yelling during hard workouts coaches are doing the exact opposite of what they should be. Motivation is hardly an issue with distance runners. Getting burnt out and too worked up during a workout is.
Casual 4:47 thresh at 7000 ft after all those intervals…
Rupp needs to get back to training like this
wow! they are amazing!
Epic title
Was that McSweyn jogging in the background?
lucky enough to be training partner in 2012 for Rowbury and joined Team Cook training stints. It was common following a hard session for the group to run 800m in reverse (i don't recall if a pace was given or effort asked for). But I remember Shannon running close to 3:00; and the men running like 2:45 ish
how big is this indoor track? I notice on the 400s they start on a straightaway but end at what looks like the start/finish line (opposed to that same cone they started at)
No Luis?
"SMOOooth sixty…"
Welcome to death row?????????????????????Weird clickbait.
Mikes the man. Good dude right there
why 7 minute break after the first 400m? is it moreso part of the warmup rather than part of the workout?
Love these vids so much
When did Mike Smith start coaching Woody and Abdi?
Abdihamid's form is smooth as silk.
Mike Smith has to be the coolest guy on the planet
this channel is a sweat elite rip off but the content is pretty alright
also, why is andy butchart in there 15:14? did not expect to see him
Loving This Channel Oh Fuck Yeah!!!!!
I know there’s science behind these workouts but I swear there were times I thought my coach was just seeing how much pain he could inflict on me… this seems like one of those workouts 😂
I have been a Mike Smith and NAU fan for awhile now. His methods and results are proven. I remember they did a documentary on NAU when Abdi was a freshman on that remarkable team. There was an episode where it was revealed that he did not make grades and had to step off the team. A true cross roads for an obviously talented athlete with big dreams. Even though it was just a footnote to the story of that team they included a very compelling meeting between Abdi and Coach Smith, who counseled his runner to stay in school and in Flagstaff rather than go home (which I recall was either phoenix or Tucson) and then come back. Smith told him if he went home he would not come back. A pretty direct message for a wounded 18 year old, but he obviously instinctively trusted his coach and stayed. It’s a kick to see how it is turning out. This is from memory after enjoying this workout so if I messed up the details sue me.