Rupp 5k record ~POST RACE WORKOUT

Stuck around to watch the post race workout, and timed Rupp's and Cam's workout, these are what I got for splits:

800- 2:01

400 jog rest (3:30)

400-54.7

400 jog rest (3:45)

800-1:59

400 jog rest (3:45)

400- 54.6

7 or 8 minute break when changing into spikes (what they raced in) from flats (streak LT2s with tumbo plate)

400- 54.5

400 jog rest (3:45)

400- 53.8

400 jog rest (3:45)

400-Missed the first lap but second was 26.8 so probably 53.high or mid (Only Cam did this last 400)

thanks so much

Is this true? Pretty darn good if it is.

Thanks for this post!

How long was there between the race and the post race workout?

What is the benefit of doing quite a hard session like this after a race?

Not sure of the break, there were some 4 x 4's. Salazar said that going hard after the race would allow more recovery before the next race. If they waited and went hard a couple of days later, it would affect the race more. I thought he said racing again in 9 days.

sub15:30orbust wrote:

How long was there between the race and the post race workout?

What is the benefit of doing quite a hard session like this after a race?

Is this a trick question? In general, the more workouts you do, the better you will be.

sub15:30orbust wrote:

How long was there between the race and the post race workout?

What is the benefit of doing quite a hard session like this after a race?

salazar has talked about this in the past - he believes that after a 100% effort like a race, there is some magic period where you get a larger than normal benefit from hard work.

Flotrack has a nice video from last year of rupp doing a big workout after his 3:50. Maybe salazar explains the reasoning in that video if you can find it.

agip wrote:

sub15:30orbust wrote:

How long was there between the race and the post race workout?

What is the benefit of doing quite a hard session like this after a race?

salazar has talked about this in the past - he believes that after a 100% effort like a race, there is some magic period where you get a larger than normal benefit from hard work.

Flotrack has a nice video from last year of rupp doing a big workout after his 3:50. Maybe salazar explains the reasoning in that video if you can find it.

Correct. Except I believe in the video you are referring to it's Steve Magness that explains this.

DumpsterDiver wrote:

Stuck around to watch the post race workout, and timed Rupp's and Cam's workout, these are what I got for splits:

800- 2:01

400 jog rest (3:30)

400-54.7

400 jog rest (3:45)

800-1:59

400 jog rest (3:45)

400- 54.6

7 or 8 minute break when changing into spikes (what they raced in) from flats (streak LT2s with tumbo plate)

400- 54.5

400 jog rest (3:45)

400- 53.8

400 jog rest (3:45)

400-Missed the first lap but second was 26.8 so probably 53.high or mid (Only Cam did this last 400)

I can walk 400 m i 3,30 but it still is a very impressive workout after a race.

I don't time the break between the race and when the workout started, but he was signing autographs and taking pictures for a good amount of time (while the 4x4 was being run), then got ready for the workout. I think it was around 30-40 minutes after the race finished, but that's just my best guess.

So this is not a troll effort?

I've heard of the post race workouts by Sal's crew, however, I still find it a bit hard to believe. Look, I think Salazar is smart, and its hard to argue with the success of Rupp, Farah, and others. However....I don't know. A 13:01 effort is taking it to the max. I just can't imagine that doing that hard of a workout right after such an effort is the best concept. I've never been one of those "they must be on drugs!" guys, but....efforts like this give me pause. I don't see how going so hard after an extremely hard race doesn't lead to overtraining or injury....unless they have some seriously "magic" recovery tools.

I could see doing some distance and sprints afterwards, but popping 2:00 800's and 53/54 400's, when already extremely fatigued, yeah, I don't know.

Maybe it is the best way to train, what do I know, but again, I wonder.

Renato, are you out there? Is there any need to do such a workout. Won't overall recovery be worse for the next few days? Wouldn't it better to recover sooner and doing another hard workout sooner?

Again, what the hell do I know. (don't answer that peanut gallery)

I don't whether this one is real but he's done very hard workouts before after great races and it's remarkable that he hasn't gotten injured from them.

Is this really that much different than do multiple races at a track meet?

How many times do hs and college kids run PRs and then double and triple in other events.

It was real and those times are accurate. They had Salazar hooked up to a microphone the whole time too. One funny part was during the last few 400s that were supposed to be run in 53 someone from the Oregon project team came up and whispered to Salazar and directly into the mic that Galen was exhausted, didn't think he could run another, and felt like he was about to pass out. Salazar just turned to him and said he's not going to pass out, and had him run another 53. He also commented later on that the purpose was to make 60 pace feel easy for their 2 mile record attempt.

uwmeet wrote:

It was real and those times are accurate. They had Salazar hooked up to a microphone the whole time too. One funny part was during the last few 400s that were supposed to be run in 53 someone from the Oregon project team came up and whispered to Salazar and directly into the mic that Galen was exhausted, didn't think he could run another, and felt like he was about to pass out. Salazar just turned to him and said he's not going to pass out, and had him run another 53. He also commented later on that the purpose was to make 60 pace feel easy for their 2 mile record attempt.

The obvious difference between a great coach like Salazar and a numb nut like me. Thanks for the posts guys good stuff.

There are only a couple of guys in the world who can do that workout on its own, let alone after an all out 5000m in 13.01. I'm shocked that Cam MF Levins can do that on its own, ESPECIALLY in January. It takes months to get your leg speed around to 53s 400m pace, and to do that while building up the strength required to run 13 flat..........

As track athletes lets be smart I used to see Regina Jacobs do this and we all know what happened to her .Breakthrough performances take everything out of you as a track athlete Just look tat these time they make no sense after 1301? ridiculous!

I was also there and the workout and the splits posted were spot on. Levins looked pretty upset after the 5k race, so I imagine he was shooting for a much faster time. The 400jog was also a little longer than 400 as they were in lanes 3-4.