I know how much interest there is in Galen Rupp’s post-race workouts, so when I was uploading videos after the meet and saw him starting his workout I figured I’d take some splits.
At first he was just jogging around the track with Mary Cain I guess both simultaneously cooling down from the race and warming up for the workout. A bunch of people/media were taking pictures with their phone of the two running together.
When Rupp started I thought he was just doing strides so I didn’t pay attention at first, but then I noticed he was still going so started taking splits as I was curious how fast he was running. It’d looked so slow compared to the 3K we had just watched I thought maybe he was doing a fast tempo but after I split a lap at 33 I realized it was an interval workout.
I don’t know for sure how many laps he did before I started keeping track, but it was 2-4 so I assume his first rep was a 1600-2000. He was running very consistent 33’s and ran the 1200m I timed him for in approximately 3:19.
-So estimated 66-second 400 pace for 1600 or 2000m
-Then around 4 minutes rest, mostly jogging, some standing
-A 1600 in 4:24
-After the second 1,600, Rupp started jogging, but stopped to take a phone call which I thought was interesting. Salazar wasn’t present at the time (possibly because of the altercation with Jerry Schumacher?) so I figured maybe he was talking to him on the phone about the workout. … Rupp took about 5:30 total rest here.
-Then a 3:19 1200
-About 4:20 rest
~ 2:14 800
Then that was it. Salazar did show up sometime before his last rep.
Pretty tame compared to his 5xmile from earlier in the season, but that makes sense since it’s only two weeks to go until Poland.