Chanman's Blog


The Brie Felnagle

Posted in Coaching,Training Thoughts by Andy Chan on August 7, 2015
Tags: , , ,
On the left: Brie Felnagle, the athlete, on the track at the 2015 USA Champs. Photo courtesy of Paul Merca. On the right: Brie Felnagle, the workout, on Strava.

On the left: Brie Felnagle, the athlete, on the track at the 2015 USA Champs. Photo courtesy of Paul Merca.
On the right: Brie Felnagle, the workout, on Strava.

Brie Felnagle, the athlete, is a professional runner, currently coached by Danny Mackey. At the 2015 USA Championships she placed ninth in the 5000 meters. Her 1500 PR is 4:05.64 and her 5000 PR is 15:14.33. She was an outstanding high school athlete at Bellarmine Prep in Tacoma. She went to North Carolina for college, graduating in 2010. Her college highlight was winning the 2007 NCAA Championship in the 1500 meters. She struggled for a few years right after college, but seems to have found a good training set-up. She lives in the Seattle area, is coached by Danny Mackey, and trains with the Brooks Beasts Track Club (Beasts TC). Felnagle is sponsored by Adidas so she is not an official Brooks Beast TC team member.

Felnagle ran at the 2011 and 2013 Club Cross Country Championships, which means a few Pamakids have had the honor of lining up and running against her. In 2011, Felnagle won the Open Women’s race. In 2013, she came in seventh and helped the Brooks TC win the team title. This title was not without controversy because Felnagle’s aforementioned Adidas sponsorship required her to wear an Adidas uniform. That meant her uniform was not 100% matching with her Brooks TC teammates.

Brie Felnagle, the workout, is a challenging track interval workout that I highly recommend. Felnagle shared the workout in a Running Times article in September 2013. Warning, it’s a long workout – six miles of running (24.5 laps total). You will run a variety of paces (all of which are fast). You will be challenged both mentally and physically. Delayed onset muscle soreness will kick in around 24-48 hours after the workout. But that soreness will eventually clear and you will feel good about getting the workout in, and hopefully, your race fitness will be much improved. I recommend this workout for people running at least 30-40 miles/week and training for either a 10K or cross country race of 8K to 12K. I like to do the workout at the tail end of my base training phase, just before the racing season. I use it as a benchmark of my fitness.

The full workout is:

  • 3K – 5 minutes rest
  • 2K – 5 minutes rest
  • 2 sets of 6X400 with 5 minutes between sets and 1:00-1:15 between 400s.

The 2K is run at my 5K pace. I aim to be 10-12 seconds faster at 1600 meters than I was for the 3K.The 3K is run a little faster than tempo speed. I’ve been running it at approximately my 10K pace.

The first set of 6 X 400 are run four seconds faster than the 400 pace of the 2K. My goal is to only take 1:00 rest between these 400s. This is probably run at my two mile race pace.

The second set of 6X400 are run four seconds faster than the first set of 400s. Due to the increase in intensity, I have found that I need to take 1:15 rest between these 400s. This probably ends up being my one mile race pace.

Here are some example workout times in table format:

The next time you are at a big meet or watching one on the internet, check and see if Brie Felnagle is in the 1500 or 5000 and maybe give her a little cheer. It’s the least we can do to thank her for sharing this challenging but highly useful workout.

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