What exactly did Salazar do to Galen Rupp (training) making him a world class runner?

Salazar's training does seem to be a bit different, at least from Mike Smith's. Example:

"Particularly when we’re working on the aerobic system, we’re building volume and things, I use high volume, short rest. He’d never done that in his life. We missed on a couple of those workouts."

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Mike Smith Q&A on the Greatness of Galen Rupp

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Salazar was Slaney's coach in '96. She tested positive at the Olympic Trials and Salazar was there with her during post-race testing. She sure did test positive and was ultimately banned for it. Though not without first racing in the '96 Olympic 5k not even making it into the final.

Made Galen stand naked on a scale every week

Americans want fast runners and are willing to do everything, including taking PEDs and injections, but the moment you mention keeping low weight they lose their collective minds like you are the devil incarnate.

SafeSport found he was slipping fingers into athletes. This is not disputed. Make of that what you will as far as Rupp is concerned.

Sure, why not? It doesn't do anyone any good telling their training secrets while still competing. If you want to know the secret training plans of retired runners, I'd suggest looking at the British Milers Club archives. There you'll find, if you know how to look, many of the training plans of elite runners from the 60's, 70's and 80's.

Their work outs are easy to find and are still applicable for modern day runners.

small injections, perhaps?

If you can prove what you just said, then prove it. Otherwise, go take a long walk off of a short pier.

What have religious orders got to do with the Cosmic Order?

Anyone can claim to have a deeper or higher belief or "spirituality" It don't mean jack to 99% of humanity who haven't been initiated into your cult.

How does your belief make you more connected to the Cosmos? And what has this got to do with Rupp's training anyway?

No, it was the weight lifting, especially close to the race.

Firstly, I know how many Catholics they are. I don't need stats on that. But your Order of the Holy Sepulchre? How many can relate to such a cult?

Secondly, why are you deliberately misquoting me?

Thirdly, your God concept is not the same as mine or millions of others.

Fourthly, since you brought it up, not me, I'm asking what it has to do with anything?

I don't need to do more research.

I am not "woke" you're barking up the wrong tree.

Yet he was banned for four years while the other guy is gifted the best college coaching position in the country. Sounds very American.

I don't know where you are from, but the nice thing about living in America is we can agree to disagree without one of us getting sent to a gulag. Did you even ever think about that?

Did you know that the United Kingdom, one of Americas best allies doesn't have a First Amendment? They're one of our best allies. But yet over there you can be sued for slander at the drop of a hat. You and I are oh so lucky that we can exchange post, no matter the verbiage, and not have a lawyer knocking on our door tomorrow morning with a summons.

Perhaps I should'n have brought up Galens religious beliefs. But he hasn't exactly kept it under his vest. But knowing some Religious people, they don't hide from it, but yet they don't mention it every time you meet. For me religion is a "to each your own proposition."

I may or may not have Spiritual believes. But that doesn't prohibit me from commenting on what other people proclaim for themselves.

Show me where I misquoted you and I'll be happy apologize.

his hs training

Galen Rupp
Born: 5/8/86 • Height: 5’ 11” • Weight: 133 lbs. School name & Location:
Central Catholic High School, Portland, OR
Background (How did you become interested in track?):
“Well I started to run track competitively in the forth grade, but I only ran races. My mom, Jamie, introduced me to running because she was a competitive runner in high school and she thought I should try it. I ran for my middle school (All Saints), in the Catholic Youth Organization. I contin- ued to just run a couple of races a year through eighth grade, but my primary focus was soccer. I thought that soccer would be my future sport (I really just did running for fun). However, my fresh- man year at Central Catholic got me interested in cross country. At a sports BBQ that my school has every year before school starts, our new cross country coach, Alberto Salazar, approached me and said that he had heard that I was a good runner from my soccer coach. He then made arrange- ments for me to run once a week with the cross country team on Saturdays, which was the one day I didn’t have practice with the varsity soccer team. I excelled during the team practices and was probably the fastest runner on our team. I ran only a few races (maybe 3 or 4) while playing soccer and I believe my PR was around 16:40. I enjoyed running, but I still loved soccer and didn’t want to give it up to run. After soccer season was over and club ball was just starting up, I ran the Jr Olympics cross country races after about 2–3 weeks of minimal cross country training (I was run- ning pretty much every day for about 3 or 4 miles and had two hard workouts per week). I did sur- prisingly well at the state Jr Olympic meet and then continued to an even more surprising win at regionals. I couldn’t believe how well I was doing. I then went to Reno, Nevada to run the National Jr Olympic meet, and I took a very surprising 2nd place! I could not believe it. After these races, I began to see that I had potential in running, and soon started to train seriously. Alberto was a great coach and didn’t pressure me into giving up soccer, and encouraged me to do both. However, I soon got horrible tendonitis in my right knee and it forced me to take time off from both running and soccer. During this time I thought about what I wanted to do and knew that I couldn’t be good at both sports and that I had to drop one. This was a very difficult decision, but I looked at my future in both sports and my potential and saw that I had more to gain in running. Because of this, I started running full time and stopped playing soccer.”
Titles/Honors won:
3rd 2003 NIC 2 mile, 2002 State XC Champ in course record time, 2nd 2003 USATF Jr 5000m, 1st 2003 Jr Pan Am 5000m, 2002 Footlocker finalist
Galen Rupp
Best performances:
Annual progression in each event:
Freshman Sophomore Junior Senior
1600
4:17 (1500) 3:57 (1500)
62 Training Profiles 2003
Mile
3:57 (1500)
3200
8:12 (3000)
3200 9:01 (3K) 8:58 8:12 (3k)
5K 14:20.29
5k 16:40 15:46 14:20.29
What do you do for a meet warm-up?:
“About a week to two weeks before I have a big meet, I like to run the race in my head and visu- alize how I see myself doing. I think a lot about my strategy and also what I will do if something goes wrong. Also, I always do a workout three days before the meet where I do 10–12 x 150m at race pace. The day before a race I usually jog the course and do some strides and stretching, and I always eat fettuccini alfredo with chicken the night before, and the morning of I usually go to Denny’s and east French toast (no butter) and hashed browns. Every race I wear the same thing to warm-up in too. This includes my lucky red shirt. For a warm-up I usually do a 2 mile run and then some warm-up drills. After this I usually stretch and then do 4–5 strides. About 15–20 minutes before the start I change into my spikes and do about 2–3 more strides before I go to the line. I then do some more strides at the line to prepare for the start. Before each race I also pray a Hail Mary with my coach and teammates.”
Cross training (lifting, sit ups, push ups, etc...):
“For cross training I ride a bike in addition to running where the peddles are independent of each other so you have to pull up on each peddle after pushing down. I also do 500 sit ups each night as well as 500 leg lifts. As far as the upper body goes I do 2 sets of 4 push ups 5–6 times per week and in the summer I lift weights lightly.”
Typical week of XC training:
Sunday Monday Tuesday
Wednesday Thursday Friday
Saturday
A long run on soft surface of usually about 16 miles at about 6:30 pace
7 miles at about 6:30 pace
Interval workout. I usually did longer today on a woodchip trail at a nearby park, an example would be 2 mile warm-up , drills, then 12 x 1000m in 2:55–56 with 2:30 recovery, and then 2 mile cool down, about 14 miles total 3milesinAMand7milesinPM
7 miles at 6:30 pace
I usually did a hill workout on these days. There is a track right below the hill so we usually do something fast on the track, like 2 x 800m in 2:10 with a 400m recovery, and then do 3 sets of 200m, 400m, 600m hills. The 200s in 33 seconds, the 400s in 71 seconds, and the 600s in 1:51. We then would come back to the track and do the same thing we did before the hills. These workouts would also have a 2 mile warm-up and a 2 mile cool down.
5–6 mile run
Typical week of winter track training:
Sunday Monday Tuesday
Wednesday Thursday Friday
Saturday
A long run of about 16 miles at 6:30 pace
7 miles
Long interval workout or tempo run, an example of interval workout would be 2 mile warm-up , drills, 12 x 1000m alternating between track and grass with a 400m recovery. Track intervals around 2:54–55 and grass intervals about 3 minutes. Then 6 x 150m in 20–21 seconds on the track and a 1 mile cool down 8 miles
5milesinAMandPM
Hill workout, 2 mile warm-up , 4 x 300m on track in 45 seconds; then 4 x 200m, 400m, 600m on hill, 200s in 33 sec, 400s in 70 sec and 600s in 1:51; then come back to the track and do 4 x 300 in 45 seconds again and a 2 mile cool down.
5 mile run
Training Profiles 2003 63
Galen Rupp
Typical week of spring track training:
Sunday Monday Tuesday
Wednesday Thursday
Friday Saturday
A long run of about 16 miles at 6:30 pace
7 mile run
Light workout, an example would be a 2 mile warm-up , 8 x 600m at 64 pace with a 400m recovery, and then a mile and a half cool down
3 miles in AM and 7 miles in PM
We usually have a dual meet on these days. In these meets I either run easy to score points or pace my teammates so they could get a good time. After the races I would usually do 10 x 200m on the track in 30–31 seconds.
8 mile run
Hard workout day: would usually do lots of fast intervals, an example would be a 2 mile warm-up, 10 x 400m in 60 with a 3-1/2 minute recovery (400 meters), and then a 2 mile cool down
Short explanation of summer training:
“After the track season I take two weeks completely off where I do no running at all. Your body needs a break every once in a while. Then start up gradually, slowly building up my mileage. My first week back I will run 20–25 miles and then I will run 35 miles. After that I will run 40–45 miles, and the following week build up to 50. After this, I will increase miles per week until I hit 70. Most of the summer is spent building up a base for XC and doing a little bit of interval workouts towards the end of the summer that are long intervals (1000s, 1200s, miles). Also, every summer my team takes a week long trip together out in the woods where we train hard and get ready for the season.”
Pre-race rituals:
“I always wear my lucky red shirt before every race, I always say a Hail Mary, I always eat fettuc- cini alfredo with chicken the night before, and the morning of I usually go to Denny’s and eat French toast (no butter) and hashed browns. Finally, I usually run 2 miles in the morning before the race which helps warm my legs up.”
Name of your coach and how he/she has influenced you:
“I consider myself very lucky to have marathoner Alberto Salazar as my coach. He is the best coach any kid could ask for. Because he has been at the highest level, he knows what emotions you go through before a race and he knows how to train smart. This is the greatest thing he has taught me as a coach—train hard, but train smart. He has taught me to always take a break between seasons and that your body needs a rest every so often. However, he is very hard on me in workouts and has taught me to be mentally tough in races. He always tells me that there are lots of people with talent, but the ones who become great are the ones who are mentally tough.”

7x300s year round :

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Workout Of The Week: Alberto’s 300’s

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Break free from the monotony of the one-lap interval.

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I always incorporate this into my base training before my specific marathon training blocks. Half pace and faster stuff feel so much more comfortable as you worked at much faster speed during base.

Honestly, americans are too soft. All of great britains top runners fall in a BMI below 17 to keep a lower weight, but America likes their runners "happy". Speed/times should be more important than how happy/stable a runner's mind is. This is the pros, no more handouts