Alberto Salazar confirms that Galen Rupp did the most amazing workout ever - 20 miles at 4:52 pace, HR at 149-50!!

coachcommentsnicely wrote:

minong wrote:

Correct, but let's just say his MHR is 190 and RHR is 40. This still isn't all that unusual. In theory 4:50 is just slower than MP based on his 10k PR. So a solid workout for sure, but not superhuman.

His MHR is most definitely well about 190. Probably higher than 210. Ive had experience with a mid-level triathlon-er in his late 40s doing a VO2max test his heart rate maxed at 198, his predicted was 174 of course.

His HR at 149-150 IS superhuman. Probably at 70% MHR.

We don't know and being an elite athlete does not intrinsically mean they will have a high MHR, Look at Chris froome for instance with a max of ~170. Stroke volume and economy can make a huge difference alongside MHR. In fact, when we are at our most aerobically fit, our MHR is about 5bpm lower than it would be when not in good fitness, yes I mean MHR, not Resting HR before someone questions that. A high MHR is not a trait needed to be an elite athlete.

Maybe Rupp did this workout, but Salqzar always lies and exaggerates about workouts. With every athlete he does this "best workout ever!!!" thing. Kara did the best marathon workout he's ever seen. Hasay did the best track workout he's ever seen, etc. Etc. Whether it's mental intimidation or just him getting excited, I wouldn't necessarily believe it. This is what Salazar does.

Philippe maffetone once wrote that a sub 13:10 guy needed (tested one guy) an maximal aerobic pace of 5:00 per mile so about 150 - 155 bpm for a 30 year old.

At first i thought this was crazy but now it makes sense.

Very reasonable calculations. Let's expand them and give a range.

Say, his max HR is 175-195, resting HR 32-38. (I think those are reasonable assumptions.)

Then HR 150 would have been between 71% and 83% of his Heart Rate Reserve, most likely around 77% of his Heart Rate Reserve.

According to Pfitzinger's "Advanced Marathoning", this is the top end of regular Long Run effort (65-78% of HRR) and the very low end of LT (for marathoners) effort (77-88% of HRR). So basically, Galen was doing a hard long run.

This is almost certainly bullshit despite Rupp being drugged into the next decade. Not only does the math fail, but why would anyone trust a lifelong cheater like Salazar? He doesn't "confirm" things, he just says them.

I hope they all fail. Every one of them. Maybe it'll take a fatality to shake things up further (RIP, Mr. Drenth).

Great interview, Rojo. Honestly, don't understand the haters above.

He's cheating.

shohohe wrote:

Very reasonable calculations. Let's expand them and give a range.

Say, his max HR is 175-195, resting HR 32-38. (I think those are reasonable assumptions.)

Then HR 150 would have been between 71% and 83% of his Heart Rate Reserve, most likely around 77% of his Heart Rate Reserve.

According to Pfitzinger's "Advanced Marathoning", this is the top end of regular Long Run effort (65-78% of HRR) and the very low end of LT (for marathoners) effort (77-88% of HRR). So basically, Galen was doing a hard long run.

Also that book doesn't have any marathon race pace efforts in the training plans longer than what, about 14 miles? So 20 miles would be excessive in the eyes of the book.

I find the heart rate claim hard to believe.

If he can really go that fast at such a low heart rate he should be capable of sub 2:04

I could imagine him maybe running that hr for the first few miles but hr creeps upwards over time if speed is held constant.

Xcskier66 wrote:

I find the heart rate claim hard to believe.

If he can really go that fast at such a low heart rate he should be capable of sub 2:04

I could imagine him maybe running that hr for the first few miles but hr creeps upwards over time if speed is held constant.

OH YAH? Are you basing this statement on your extensive knowledge of heart rates of sub 2:04 marathoners?

Xcskier66 wrote:

I find the heart rate claim hard to believe.

If he can really go that fast at such a low heart rate he should be capable of sub 2:04

I could imagine him maybe running that hr for the first few miles but hr creeps upwards over time if speed is held constant.

Bingo! I can't imagine that was a little dehydration, glycogen loss, etc that would make the last few miles harder than the beginning...thus his HR should slowly increase as the workout progresses.

This workout is absolutely possible.

He could have a relatively low MHR.

And he has illustrated that he is clearly in 2:06-2:07 shape with such an impressive debut.

I won't be surprised he breaks 2:05 some day if he does more marathon-specific training in the future.

It's not a given that Rupp's max HR is 190+

Bekele's max HR was apparently in the 170s:

https://lh6.googleusercontent.com/-5KZl_0asFVE/TXMV6KDu12I/AAAAAAAAAIQ/wcHNc6DX76o/s1600/Bekele+Training+workout.PNG

If Rupp's is the same, this would be an 85% max HR effort

I would love to know the max heart rate of all the 3:50 milers out there. What amazing gifts he was "born with". 20 milers at 4:50 pace totally aerobic with the ability to a run world class mile?! Must be nice to never get hurt, never break down and never get tired. What a *ucking joke that whole thing is.

Xcskier66 wrote:

I find the heart rate claim hard to believe. If he can really go that fast at such a low heart rate he should be capable of sub 2:04 I could imagine him maybe running that hr for the first few miles but hr creeps upwards over time if speed is held constant.

Impressed w/Kara wrote:

Bingo! I can't imagine that was a little dehydration, glycogen loss, etc that would make the last few miles harder than the beginning...thus his HR should slowly increase as the workout progresses.

So what, makes no difference.

Of course HR starts lower and goes upward at a decreasing rate, like some of you have never checked it before.

The point is, Rupp's HR never went over 150 in this run.

Pace is impressive and he was in great shape but newsflash. Heart rate is irrelevant if you don't know what his max heart rate is. for example If his max is like 170 then is was around what it would be for marathon effort but if his max was 200 or 210 then that would a be jog.

He ran 2:11:12

Lets not get carried away. He ran 7 seconds faster than Jack Foster, the 41 year old guy who silvered in the Marathon at the 1974 commonwealth games.

I read somewhere Rupps 1:01 1/2 Mary was at FULL THON GOAL PACE

+1