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

my 20mile hrate is 156bpm and I suck ... At marathon pace...can run mid 5:30s at 155 heart rate ..

My Max might be 180....

Just saying if I can run 5:35 mile pace at 155 heart rate...

Doesn't sound crazy to hear Galen can run 4:52 at 150.

actually sounds pretty dead on...

I think for my last marathon ran 150-155... the entire way at 5:50 pace...

My guess is he can easily do that... Now the 4:52 part I can't grasp... But can imagine if that fit/lean...

Totally doable...

If 4:52 = X watts

Then 4:35 = 1.094X watts

Then 4:18 = 1.203X watts

We know 4:18 can be sustained for 26:44.

4:35 could be sustained for about 70:00 in an identical setting as the 26:44.

Where X watts = 150 beats, and at which point there is virtually no power generated anaerobically, I have high confidence in the following.

If and only if RHR = 20 beats, each of the next 130 beats nets .00769X watts per beat.

Then 4:35 (Half- Marathon) = 162 bpm

Then 4:18 (10K) = 176 bpm

If and only if RHR = 30 beats, each of the next 120 beats nets .00833X watts.

Then 4:35 (70:00 power) = 161 bpm

Then 4:18 (10K power) = 174 bpm

If and only if RHR = 40 beats, each of the next 110 beats nets .0090909X watts.

Then 4:35 (70:00 power) = 160 bpm

Then 4:18 (10K power) = 172 bpm

While 176 bpm sounds like an exceptionally low maximum to sustain for a 10K for a 135 pound man in his prime, a resting heart rate of 20 also sounds extremely low. Yet, if we go to a more reasonable 30 bpm for RHR, our 10K average HR drops to 174 bpm, which is awfully low for someone of that weight.

Such a low heart rate is indicative of a very high blood volume, usually seen in larger athletes. This is not to say there is foul play either. We have to expect the ultra-elite athletes will be extreme outliers in one fashion or another. Maybe Galen has an extremely large heart coupled with an extremely high blood volume for his size.

Wouldn't exactly be shocking for one of the greatest endurance athletes in the world.

One thing is for sure here, it has to feel amazing to run that fast while your heart rate is only 150bpm! That's not much higher than having a few Red Bull and Vodkas.

truth tellerz for running wrote:

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.

220 - 2 (Rupps age) = 218.

218 is Rupps max heart rate.

More like 180

HR response to Power is not linear

Correct, at the upper end of heart rate it becomes inversely proportional, so a one beat per minute increase = a lot more than one per cent more power.

Shoe Laces wrote:

HR response to Power is not linear

It is at outputs where virtually all the power is generated aerobically. At 10K pace he's probably getting about 20 watts anaerobically, whereas at half-marathon pace it's likely around 7-10 watts. The difference there would be about 3-4 beats per minute if it was all aerobic, which it's not, but it goes to show it's quite a small amount.

So his 10K could be slightly lower, but there is likely to be a drift of a couple beats, so it basically washes out.

The idea was to get a better look at what his minimum (a bit over 30?), maximum (a bit under 190) and everything in between is.

Thanks for your input.

That's 2:07:30 pace. Lore of Running by Tim Noakes reports on a great triathlete from the 1980s-1990s running solely sub 150 bpm during his build phase every year and eventually getting down to 5:20 pace late in his career at that hr max. Rupp is a lot better runner. His 10k pace is so much faster than any of our top marathoners that you have to expect that he would be a 2:04-5 guy if his endurance translated to marathon and obviously it does. So many Kenyans and Ethiopians have run 2:02 high to 2:05 without ever running faster than 26:44 or shown any race evidence at shorter distances that they could.

is 20 miles at 4:52 pace in practice.

Looks like I was right. And everyone attacked me. Idiots.

No or he would have just ran the extra 2k to break the record

We're talking about practice. Not a game, not a game, not a game. We talking about practice. Not a game. Not, not … Not the game that I go out there and die for and play every game like it's my last. Not the game, but we're talking about practice, man. I mean, how silly is that?

MikeRoss BAA wrote:

This is meaningless unless we know what his max HR is. If his max HR is 160 for example then this is not that great.

Using max HR is fairly useless. His threshold HR is far more relevant. Threshold HR (and speed) changes with fitness while max doesn't. Galen's threshold HR is probably in the high 170's (possibly low 180's) which makes his average of 150 at that pace quite astounding. His metabolism and fuel economy is excellent, which for the marathon is critical.

I could guarantee he looked relaxed with an HR that low.

On the one hand, I don't want to be a douche and tell others what they ought to find interesting. If you think impressive workouts are interesting, fine.

On the OTHER hand, my MAIN response is, "Awesome, great, but please let me know when he's in the lead pack of a major marathon late in the race! Until then....."

And BTW, I do hope that that happens. It would be interesting. Awesome workouts and maxing out at 2:07, or so, will not.

"Thank you" NOP!

http://isportsweb.com/2016/06/15/galen-rupp-alberto-salazar-nike-oregon-project/

Old Oregonian wrote:

"Thank you" NOP!

http://isportsweb.com/2016/06/15/galen-rupp-alberto-salazar-nike-oregon-project/

It is a fluff piece written by a college student.

Can someone expand on the wattage discussed above. The post looks interesting but the math does not seem to work out. I'm sure I'm missing something obvious.