GALEN AND MO WORKOUT TODAY. CRAZY.

So the first three 1600's (4:22, 4:18, 4:15) come out to about 13:30 pace for 5k (or 27:00 pace for 10k). Not bad.

The last three 1600's (4:13, 4:03, 4:04) come out to about 13:00 pace for 5k (or 26:00 pace for 10k). Also not bad.

So that would average out to 26:30 pace ran very unevenly, but realistically paced for non-paced/rabbited races. I believe at some point last year Salazar thought 26:30 was a realistic goal for Rupp (and I'm guessing Mo too but maybe not). Looks like he's keeping good on his promise and training him for that pace, and still with strong finishing speed. Not bad.

I just remember that that was ran at altitude too, so training for 26:30 10k pace at altitude (unknown rest still? you watched the workout so you must have a reasonably accurate idea if you could time their 1600's, right?).

With Outdoors not until June 20th (12 days away), I bet they try that workout again in a week back in Oregon.

Or this could all be bogus. How did you not time their rest if you knew the time of the 1600's and 400's? Was it posted somewhere or did someone tell you?

1/10

yyy wrote:

1/10

Du har ikke troen?

That's fairly low elevation ~4500 feet..., just saying.

for lite volum og ingen doble økter...

Dr House Recipe wrote:

That's fairly low elevation ~4500 feet..., just saying.

The NCAA altitude conversion tables allow about a five second adjustment for the mile for Provo, or probably a tad under 3.5 sec for 1600 m. Also, it is easier to run a fast 400 at altitude than it is at sea level, so the 53 and 50 are completely believable, especially with a running start. 4,500 is not LOW, but it certainly isn't as high as 5,500' or 6,500.'

Great workout regardless.

Sagarin wrote:

Dr House Recipe wrote:

That's fairly low elevation ~4500 feet..., just saying.

The NCAA altitude conversion tables allow about a five second adjustment for the mile for Provo, or probably a tad under 3.5 sec for 1600 m. Also, it is easier to run a fast 400 at altitude than it is at sea level, so the 53 and 50 are completely believable, especially with a running start. 4,500 is not LOW, but it certainly isn't as high as 5,500' or 6,500.'

Great workout regardless.

Actually, that doesn't make any sense. It would be almost a 5 sec adjustment even as a 1,600. It's the drop in elevation that matters, not that the mile is slightly longer.

Sagarin wrote:

Sagarin wrote:

The NCAA altitude conversion tables allow about a five second adjustment for the mile for Provo, or probably a tad under 3.5 sec for 1600 m. Also, it is easier to run a fast 400 at altitude than it is at sea level, so the 53 and 50 are completely believable, especially with a running start. 4,500 is not LOW, but it certainly isn't as high as 5,500' or 6,500.'

Great workout regardless.

Actually, that doesn't make any sense. It would be almost a 5 sec adjustment even as a 1,600. It's the drop in elevation that matters, not that the mile is slightly longer.

Why is easier to run a fast 400 at altitude?

summerscsc wrote:

Why is easier to run a fast 400 at altitude?

Less air resistance or something

The dude made this up.

But I've seen sub 4's to close out workouts. If Rupp wants to win he will need to run that 50-53 last 400 with no rest to close out his last 1600. You really think the Ethiopians and Kenyans will let this happen again?

I could believe the 53.

50 I don't.

Meaningless ! a week late.

Bekele @ polish iaaf gp here now

http://www.sportlemon.tv/20130608/vv51b2ebb94372e8.70958756-592244.html

cue Sprintgeezer charging into the conversation "proving" that Rupp as well as any other mid-distance or distance runner simply cannot run faster than a 55 or any other mediocre HS sprint equivalent because they are not sprinters

Is a base really necessary?

Can one hurl themselves into interval work WITHOUT a base?

"Running fast is more fun" - Frank Shorter

a white guy wrote:

I could believe the 53.

50 I don't.

Ok, Rupp closed the Olympic Trials 5,000 w/a 52.54 last lap, beating Lagat in the process and setting the Trials' record. This after he won the 10,000, though that was much easier. Now, I don't know if this workout was real or made up, but a hand-timed 50 sec last 400 (was it 50.2 or 50.8?) with a running start at high altitude, which is faster for sprints up to 400 m and maybe slightly beyond, is not out of reach, especially not for a 3:50 miler and an Olympic silver medalist who medaled because of his kick.

Not if Ritz beats him in the same race or Lagat for that matter...

TV Guide network wrote:

Bekele @ polish iaaf gp here now

http://www.sportlemon.tv/20130608/vv51b2ebb94372e8.70958756-592244.html

KB dropped out of the race. A big DNF!