Rupp 5k record ~POST RACE WORKOUT

There was time in between the workout and race. Maybe 20. To 30 mins

whatthe.. wrote:

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

I think that is the total time (hard interval + recovery). So 3:30 for an 800 and a 400 jog is 1:58 for the 800 and 1:32 for the 400... close to Rupp's easy run pace for the recovery jog.

themanontherun wrote:

whatthe.. wrote:

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

I think that is the total time (hard interval + recovery). So 3:30 for an 800 and a 400 jog is 1:58 for the 800 and 1:32 for the 400... close to Rupp's easy run pace for the recovery jog.

No that's not how they did it. They just went REALLY slow on the 400 jog, it was pretty obvious if you watched it

jk coaching wrote:

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.

Q: How many times in history have someone run a 13:01 5k and then done a workout of that volume and that speed?

A: Last night.

This is not new.

You want all the breakdown at once. 1 x 5000m should always be followed by some shorter faster stuff, so your body can get a full breakdown before the recovery starts. If you do not do this, you will have trouble ever getting that fast stuff in during the racing season.

This is the same reason why you should lift leg weights on the same day as you run hard. When it is time to drive your body down, do it all at once. When it is time to recover (like for the next 2 or 3 days) recover well - don't do anything that will hinder your recovery.

800 Coach wrote:

This is not new.

You want all the breakdown at once. 1 x 5000m should always be followed by some shorter faster stuff, so your body can get a full breakdown before the recovery starts. If you do not do this, you will have trouble ever getting that fast stuff in during the racing season.

This is the same reason why you should lift leg weights on the same day as you run hard. When it is time to drive your body down, do it all at once. When it is time to recover (like for the next 2 or 3 days) recover well - don't do anything that will hinder your recovery.

This is solid. Are there any times during the racing season that you would only want a moderate workout? Or because the racing season is short lived you want to do only very hard workouts?

this is smart training.

polarized training

look it up

racing is training too

steph seiler OUT

What was Mary's workout?

4 x 800 @ 2:23-2:25 then 4 x 400 in about 60, 60, 58, 57 (not exactly sure about the splits for the first 2 400s, but i'm pretty sure it was around there)

I didn't see anyone mention that Cam did one more 54 second 400 than Galen because they shut Galen down.

My question is how does he not get sick?

Run a 13:01 5k

Shake hands with 200 people

Do a very hard workout to exhaustion

Seems like a recipe for illness.

Seems like a recipe to greatness if you ask me

Cain's workout and she is still HS age could not be done by any Hs'er, none that I know of anyway, it is solid stuff

Salazar is beyond smart, they have been tweaking the edge with Rupp for a while. It is not an accident that he rolls out this year with a 13:01.xx.

Train a guy like a half to 10K guy volume wise, give him great speed work in between, race him regularly. Assuming he stays upright.

Forget all the surrounding inuendo, if you had a guy who could run 60:30 and also 3:50.xx indoors and 7:30? What would you think he could run?

13:01 indoors after stopping racing last September, sounds reasonable to me, and I was a non Rupp believer a long time ago.

Seems like a recipe to greatness if you ask me

Cain's workout and she is still HS age could not be done by any Hs'er, none that I know of anyway, it is solid stuff

Salazar is beyond smart, they have been tweaking the edge with Rupp for a while. It is not an accident that he rolls out this year with a 13:01.xx.

Train a guy like a half to 10K guy volume wise, give him great speed work in between, race him regularly. Assuming he stays upright.

Forget all the surrounding inuendo, if you had a guy who could run 60:30 and also 3:50.xx indoors and 7:30? What would you think he could run?

13:01 indoors after stopping racing last September, sounds reasonable to me, and I was a non Rupp believer a long time ago.

The rocket... wrote:

I didn't see anyone mention that Cam did one more 54 second 400 than Galen because they shut Galen down.

My question is how does he not get sick?

Run a 13:01 5k

Shake hands with 200 people

Do a very hard workout to exhaustion

Seems like a recipe for illness.

Touching all those people's hands is amazing -- this guy should run for president, or at least congressman/senator from Oregon. He's got the immune system for it, and he'll have a hell of a lot more OG/WC medals than Ryun before he's done. Rupp and Salazar are my dadies, to paraphrase Pedro

Ruppert Murdox wrote:

The rocket... wrote:

I didn't see anyone mention that Cam did one more 54 second 400 than Galen because they shut Galen down.

My question is how does he not get sick?

Run a 13:01 5k

Shake hands with 200 people

Do a very hard workout to exhaustion

Seems like a recipe for illness.

Touching all those people's hands is amazing -- this guy should run for president, or at least congressman/senator from Oregon. He's got the immune system for it, and he'll have a hell of a lot more OG/WC medals than Ryun before he's done. Rupp and Salazar are my dadies, to paraphrase Pedro

Maybe he washed his hands between the hand-shaking and the workout, and before touching his face or mouth.

Or maybe not, and he has the flu incubating inside him, and will become very sick later this week. We'll find out!

He did not wash his hands unless there was antibacterial soap in his spike bag. He did not leave the track and the whole event was live. I'm just paranoid about colds especially when I'm in top shape so I notice things like that.

really? this is what you guys are concerned with now? if he washed his hands?

getting way too deep in galen's sh1t if you ask me

Anyone else think that this would be a mistake come the summer like last year ? That maybe he peaks a little too early?

Mistake for the summer wrote:

Anyone else think that this would be a mistake come the summer like last year ? That maybe he peaks a little too early?

No such thing as peaking too early. Common fallacy of coaches and athletes that don't understand periodization. It's all in the design.

I watched the entire workout and saw it as an example of how to impress on my athletes, the importance of recovery. The importance of not warming up too fast. Easy warm down. Also heard Salazar adjust the workout for both groups as they progressed. I thought Cain's group stopped after the 8's but apparently somebody said they saw them do 4's. Salazar also didn't realize he was miked when he offered some girls pairs of shoes. He quickly caught himself and said, "of course you'll have to clear this with your compliance person."

Not a huge fan of the post race workout. I understand the reasoning but just think the risk outweighs the benefits. Recipe for disaster. By the way, not that crazy to worry about Rupp doing all that travel, racing in dry conditions, lots of personal contact during the current flu epidemic in New England and then pushing the body to the point of complete exhaustion. Just my opinion.

I'll throw in a few thoughts here :

I did quite a bit of post-race workouts myself. Not as hard as what is described for Rupp, but hard/fast enough, especially when I was in sub 13:10 5 k shape.

In my opinion it all comes down to muscular stress. In medical school I did my masters thesis on muscle tone and got to study it further. The limiting factor in terms of recovery, especially in running, seems to be muscular. If you look at for example cross country skiing / cycling, they can be much longer, much more intense sessions because the muscular component is stressed less (no impact from gravity) So the cardiovascular/metabolic stress does not seems to be a real a limiting factor. However, the way muscles work - and especially how muscle tone varies with type work/impact and time is a HUGE factor in all of this.

What I found out was the clustering hard work within hours made it possible to train much harder, without eating too much into recovery. So I would often double up very hard training sessions with only a few hours in between - or add workouts right after races, similar to what Rupp does. As long as three DAYS a weeks were just easy running, I could do very hard doubles the hard days. And it worked better with fewer hours in between, than early morning + late afternoon.

I also suspect that the use of altitude 365 days a year (tents/houses + natural) that the Salazar group does, makes it possible for them to sustain their aerobic abilities better through all of this hard anaerobic type work - in a way other runners would probably get into more problems.

all the best,

Marius Bakken

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My hobby site these days :

http://www.marathontrainingschedule.com