[Applause] [Music] I'm so excited we're going to Al Alma Mo yeah I'm wearing grein because sium give me a sium let's go blow track is on the road again this week this week we're going to wakeo to the University of Baylor to hang out with the Sprint squads particularly Nathaniel Ezekiel he is the number one 400 Runner right now in BL lead he broke his area record National Record you name the record he has it he's normally a hurdler doing the outdoor seat but right now he's a 400 Runner he's ran 44 I believe 7 we're going to go to his practice today it is like 7 in the morning he's practicing at 9:30 cuz he has to go to class after because student ath life what's the best thing about Baylor the best thing about Baylor the colors the track the school the the live Bears on campus 20 out of 10 there's live we should go we're going to go see the Bears sometimes they're not out I guess they HB andate I don't really know how it works but we're going to go see the Bears we have incaa coming up just next week so we're curious to see how he and the rest of the squad is preparing for NCAA in Virginia Beach he's running the 400 in 4x4 at in blad and then right after that he's heading to naning China for worlds to compete for his country Nigeria in the 400 definitely going straight from ncaa's 40044 catching a flight to China to run the 400 how are you I'm good how you doing I'm good it's a little cold today what's he going to do today how is he preparing for NCAA indoors coming off at like 12 basic way that this kind of time of the year works I guess is that you increase the rest and Recovery days and then you keep the work that you've been getting in specific work in play and so really you got to think that he had 244s I mean I know the 452 we went out in 212 and then controlled the race was exactly what we wanted to do in the Heats and then obviously 447 in the final worked really really hard but then the relay too because unfortunately the BYU Third Leg Nate was Final stepped outside instead of moving inside and so blocked him so that again is another 44 something even though it's 452 because of that piece when you got a Ferrari one of my friends actually told me at the meet you take it out and then you put it back in the garage you don't just take it to work every day so we've got two sessions this week first was off recovery uh so Friday will be race specific and then um some starts and stuff today we'll do some acceleration development on a couple of bit of sleds uh and then we're going to do 300 either a minute rest or 50 walk just depends on the wind and how we want to do things with the day and 100 m and he'll do three of them so that's 1.2k 1200 M total volume and the percentage is going to be he told him about about 25 now Nate has a tendency to to feel good and get into a Groove and maybe click off a little quicker okay which 25 for him is probably about just below 90% 88% if you want specifics I guess yeah and then cool down and we're out of here you remember the did you watch the video I sent you yesterday yeah yeah so you see that torso angle opening up being tall and then attacking back all right all right so front foot on the line and we'll get three to four of these all the way through we start from here yeah full front foot on the line okay remember big knee drive and attack back okay tall Nate nice job yeah so Nate's um the last few weeks we've been working on on step four or five he's been redipping in terms of his torso and that throws everything out on the back uh and also sometimes he tends to stumble if he tries to come out project too low out the blocks so we've been working on it being tall so he has the time and the space to rearrange his Limbs and attack back right so no blocks today but we'll just do some acceleration ladders and I'm going to do a couple of sleds with them too you decided to warm up outside not inside why I just feel like it I feel like it's it's a little bit sunny outside right the Suns out so if I have to warm up inside it might get too hot so yeah nice job bud okay we can do a little bit better in terms of attacking back so stay in that a little bit longer okay okay right control that Spike and send it back all right whenever you're ready we can crunch the rest a little a little bit on these stay up good job Nate there we go that's better okay did you feel the difference yeah that was a nice job well done let's keep them all like that okay well if feel like it's just to close like the last five steps yes yeah yeah so don't worry too much about this I don't need you to think about this okay so when you get up just keep well in fact just keep thinking about stepping down when you do get tall and being nice and reactive on the ground okay all right so you see those first few steps M like look at that projection you see that and then watch you attack back and switch you see it yeah all right so if you keep that going in terms of attacking back we can do a better job on that second step you see next two let's keep them like that okay it's good okay [Music] n job I thought you weren't running Brian huh I thought you weren't running just a little bit na you I can't stay away from it you know you think you could keep up with I should have warmed up with you yeah you should hey that's a nice job so keep doing what you're doing in terms of controlling the Torso right but you can still send this bike back a little better on steps two three four five right because it's coming here and I don't want it there so like is it the first step or no I think your first step's absolutely awesome keep no um steps three four 2 three four five you need to keep doing the same thing you're doing right keep punching here right okay and then stab him back okay yes exactly switch [Music] right ni hey well done Nate that was great you're doing a great job of building Rhythm and intensity too through your C so good job all right so I'll got your rest 3 minutes and then we'll just get two seds okay w why is it so heavy today you done make an a spectac yourself so um so did you feel how you had a little tendency to come down again yeah so don't okay stay with it okay just keep attacking back yeah bye for now your way is just smiling right there I don't know what he has for me today so I'm just hoping it's not something crazy you know he just knows how to plus something bad you know [Applause] still the first going yep no we can go to the 30 m now please sorry okay stay up somebody's getting warm today chasing after him with the wind rocking like it is how do you want to do this I mean I think we just start as we are and then you finished with the Wind on the hundreds okay that's cool yeah so from here go this way and then we'll get a minute and there if the wind starts changing we can do a walk instead to bring you with the wind but we'll stop here 5 minutes 5 6 minutes between them about 25 nothing crazy okay and then 12 on the home so 25 let's say 38 37 Perfect all right and then 12 home [Music] good job [Music] Nate keep moving Against the Wind [Music] [Applause] [Music] I the cone 100 met start okay you got just over 30 [Music] seconds job Nate that's it just step down hips under [Music] [Music] two and three that's when it starts getting tough so con NE two we'll see job bud I know at 12 flat that was good now remember the quality is the most important thing so if we need a little bit more rest then we'll take it okay it should be 5 to 6 minutes I'll give you a heads up we're close right it's been a minute already [Music] good job Nate [Music] the chin down a let's go stay [Music] smooth let's go Nate that was 236 Bud well 237 really but you battled and 375 okay we only got a minute bud so I advise just get on your feet keep moving around all right Nate come on get up that's it accelerate deep into the run now you're tired okay let's go come on [Music] that's it Nate keep stepping down good [Music] [Applause] [Music] job hey Nate that was a great job bud little fast through the two okay so we're going to give you a little bit more rest for this last one okay we go 68 minutes he's got until worlds which is very late this year so how we address after indoors and then also the recovery piece in terms of conference Nationals but also then flipping around and for him going to World indoors like how how do you manage that and and how do you focus on what piece it's tough it's tough but yeah this sucks also I think he just lit up his uh breakfast uh that's not too uncommon from Nate which is interesting I think it's about the timing of it not particularly the workout Al latic levels cuz if if that happens every time in my opinion it's bad medicine you give them too much right so that's I would say that's more to do with his choice of timing of when he eats and drinks just so I can get it on camera as a coach you're aware that workouts suck yes and we are very aware which workouts suck more than others and the different feelings and especially when you've done it yourself yes there is um there is a a reason for the hard work all right Nate how you feel bud that's been just almost coming a seven have you got another one in you or are we done so is that a yes well hey let's get up and start walking around and then you'll kind of know how you feel right cuz it doesn't need to we don't need to do it if it's going to be poor quality but if we'll keep the quality High then great otherwise let's shut it down we've had a good day make sense okay come on let's get up and get moving around you need a hand walk it up and down and let's see how we are take your drink with you so like some of athletes we currently have and have had in the past like I'd already know this would be done Nate's a little bit of a different Beast go [Music] Nate good job [Music] Nate great job Nate come on [Music] well done well done Nate 244 379 great job hey last 100 okay let's keep it at 12 okay Nate come on on your feet you got [Music] it ah ah [Music] go here you go Nate come on let's go [Music] Nate I will say this is where you have to Cher the moments when you got someone that's really special it's a lot of fun a lot of fun to coach and they don't come along that often so it's it's really fun coaches now really fun Nate that was a great effort Bud well done I would say best rep of the day okay so that was 115 for the come home okay you 12 flat 244 and then 3079 I just have to focus on ncas for now uh then after that after handling business in NCS then we know what this is China you know when we get to China we know we have to do in China so you know awesome I love that Brick by Brick one me at a time beat by beat awesome thank you to me promised us Bears than y I swear there's Bears I see no bears where's underneath demra what are you talking about underneath like down it's D oh he's down there so see that thing right there they're like moving that's where the Bears are