My Best Mile of the Year 

It seemed strangely quiet without Allie yelling, "GO SPENCE!" Yes, to bringing back the Merch, and please include a beanie!

Great job Spence have you ever considered joining empire elite?

Great job man! Ran an earlier heat that day just trying to get back in shape in a pedestrian 4:49 haha. Was a pleasure to meet you in person!

4:04 feels like a welcome back moment. Congratulations!

1:20 10 minute mile is not pathetic. good job Spence dad!

You ever find yourself in the UK you should hit us up, would love to put you through your paces in a session or something x😃

Love seeing the bit by bit progression, keep the faith strong in your training and the work hard!

Really great performance. Good to see you giving yourself the credit you deserve. Its awesome to have a race prove the work, and you've certainly been putting in the time and effort. Thanks for the inspiration 💪

Great effort Spencer!! I am loving the self belief you are showing👍

Let’s go Spence! Been watching for almost 4 years excited to see you getting back into it 🎉(and yes bring back the merch)

Nice job Spencer! Really happy to see some positive race news that will give you immense confidence you can sail way beyond even your college bests soon!

Glad to see things are trending in the right direction, you deserved to run a good mile this year. Fully expecting a sub 3:40 or sub 4:00 next year as you dial this training method down better. Also, bring back the merch! I never got any when I was in highschool cause I was a brokie but would absolutely cop some now! Anything to support the dream!

Congratulations, sometimes we have to reach the bottom to look up for inspiration. Been watching this a while and all the mileage and training you were bound to get it right. Enjoying it is the most important

So happy for you man, your determination is great!

Nice run! Great to see things on the up and up for you!

What a time! I’m in 8th grade right now and I’m running a 5:15 mile and a 4:59 1500 and my goal is to run times like you when I’m older. I’m a huge fan!!

Great to see your training coming through !

So happy to make a Video! 🎉 Awesome Job Spencer!

Great effort! You should definitely be able to break 4 soon after this. Had a chance to meet your dad at the meet and had good talk, also yes to the merch

So proud of you buddy Very happy Thank you Spencer

As an inflexible fellow New Englander (WMass), 60+, and the father of a former D1 runner myself, I can relate to Keith at many levels, especially his current state of fitness. With my balky hammies, 10:00/mi. is FAST on easy days and I’d be ecstatic to be able to pop off an 8:00 mile. Hang in there, Keith and be faithful to a stretching and rolling routine 1:38

That was a nice positive step forward... Well done Mr Brown :)

Excellent run Spenc !

Great race man. Cheers

Great progress!

Watched you on TV this morning in the Mile at the BU sharon colyear season opener. Good job Spencer

Glad seeing you taking a step back in the right direction

Proud of you 🫡 keep up the good work

Congrats! And tell your Dad that threshold work also helps older folks hit faster times! :-) Keep grinding and keep loving what you do!

Im happy Pennsylvania did you right! Ive ran at both West Chester and Lehigh, good vibes at both places!

I’m so proud you did great this race

WOW GREAT JOB KEEP IT GOING!!

Yes, please bring back the merch! I would definitely get some

Hope you enjoyed yourself in West Chester. I’m a local and I’m surprised how many elite runners this race brings out. Will have to check it out next year!

So good to see you building off all that consistency. Your dad might want to look into do some strength training if he's not already. Not just for running but to help maintain bone density and tendon strength with age, reduce the risk of osteoarthritis developing, keep strength and mobility good for another few decades 💪 Doesn't need to be loads of it, he would be fine with one set of an exercise for each major muscle group twice a week.

Spence, you seemed to be off your game this Spring but its good to see that you're making results again

Definitely bring the merch back. I have an Athlete Special windbreaker that gets used DAILY for runs. Need more.

This brings back memories of the og athlete special! I used to love running at Henderson in high school. Will you be at Paul Short this year?

Great race! And good advice about hanging on. And good advice from your dad for me re-stretching more. I know it but I just don't like doing stretching. It hurts more than running. Anyway, where do I buy the merch. I love that sweater.

dude you should really be proud of 4:04 at this point. Less than 5 seconds off your pr! You’re on the right track. Keep up the hard work and awesome videos. Huge fan of yours❤️🔥

Great work. Bring back the merchy! What's the next move for the upcoming 3 months?

You did great!

Let's go Spencer!

Nice man! Awesome SB

Progress is progress

Nice Spencer. Keep going.

Def bring back the merch. They're good quality

Damn, you were at my local big race and I didn’t know about. Henderson has a FAST track!

Getting close Spence!

I have never done athletics so please excuse the potentially naive question: are you not allowed to run if you don't have a race singlet? Are there specifications on what counts as a race singlet? Is it similar to how in swimming you need a racing 1 piece to compete (as opposed to say a bikini). P.S. as a non athletic person, I will do my first race for amateurs which is a 1 mile with Tracksmith. I am so excited to be doing this at my age

LETS GO!!!!

Great SR🎉

I ran at Lehigh a few times before, but it wasn’t really because I’m good 😅

spencer said months ago that the ari training would take a while and I'm here for the whole arc

Paul Short invite is really fun race

Awesome .

Damn bro close to that PR

Good job 👍

4:04 lets go!

Bring back the merch good race dawg

FYI 809m is not halfway and a few other things. 62 for 409 is a 60.6 and also faster than your avg pace so it was a well paced start, not slow. Great race 👍

Congratulations, Spencer!

Nice job.

I thought I was incredibly inflexible but turns out my nerves were just tight- highly recommend nerve flossing especially for hamstrings

That 3:55 1500m was very rough but to bounce back with a 4:04 is solid !

I follow your dad on Strava 🎉 🏃‍♂️

Your dad should do the downward dog stretch

Bring back merch!!

Can't wait until you join the Empire Elite Club

Solid

Foam roller 🎉🎉

holy shit I was there in June

What blue shoes are you wearing at the end of the video?

how do pacers get their splits so exact like that?!

Hey love the vids I’m in 7th grade but in my 6th grade season I ran a 5:35 mile is that good for a 6th grader?

Dad trying to get back to 8 minute mile. Come on dad shoot for 6 minute pace. After retiring 3 years ago I could barely run a 9 minute mile and now will be 65 in a few weeks and approaching 6 minute mile again.

Wow great job you can try another mile sub 4 definitely you can do

West Chester runners wya! (That’s my hometown)

I’d like to train with your dad, lol. I also have no flexibility at the moment. Unfortunately I don’t live anywhere near CT.

Would like a crew neck sweatshirt

W

bring back merch plz

Bring back the merch

Yyyeeesss!!! 🎉🎉😁

Yooo that’s my high school I ran earlier that day

Is carbon plated shoes banned on track because high stack foam? Is they get advantage compared normal spikes?

goat

What did Keith say?

Not hating but how comes your times are slower than when you were at college? Considering you are basicslly a full time athlete.

Wow

W vid

Good improvement. Yoga works.

I predicted 4:04.87, check the Strava run the day before the mile

I hope you break 4 again soon

Gosh...4:10 is considered not fast at a certain level is absolutely insane

For the love of all things good, if you're going to continue training next season get professional coaching. Beg someone to take you on and write workouts. 4:04 high four years after a 3:39 off a 56 close is not good. Give a real coach a shot next year and commit, before the window closes forever.

I’m in 6th and my best mile run is 4:30

Next meet you’re breaking 4

best flexibility advice i ever got that may or may not help old man brown is...be 15. Thats it

Wait daddy