Centro goes 4:05, 4:01, 3:57 in 3 x mile workout

otcerisker wrote:

I would guess, with no inside knowledge, that Alberto wanted 4:06 4:02 3:58. Those numbers make the most sense, because I doubt he wanted 4:04 4:00 3:56.

Mmmmm mmmmm this is the insight I come here for.

How clear do I have to make it brother? I know the results as I was there. I know Grice ran much faster than Hunter. I knew going into the race he would very likely run faster. And you think that means Hunter shouldn't have been in the Pre mile, which is why I called you a dunce.

I remember a so called "special block" of Stephen Cherono in the month of July 2006 in Kasarani (about 5600 ft) before the World Cup (when he won both 5000m and 3000m steeple) : in the morning, he ran 4 x 1600m with recovery between 4:30 and 5:00, in 3'56" - 3'59" - 3'58" and 3'57". In the afternoon he ran two sets of 5 x 300m recovering about 50" in between (and about 3' between the two sets) with average of the first sets in 38"5, and in the second set something like 39" (the first) plus 4 times under 37"5.

I remember there was the Kenyan TV, and at the end there was an interview with Cherono/Shaheen and another with Renato Canova, both saying that session was the best ever for the WR holder.

I think Bekele had something like this, too.

However, this is something insane, and cannot be part of a normal training program.

Did Chesrek Coach said, he run something like that. He did 4x mile at 4:05 and the last mile at 4:01?

3 x 1600 m bracketing 3000 m race pace.

,,,,,,,,,,, wrote:

Is it a full mile or 1600m?

That UW indoor track is only 307 meters, so you need to add 30% to those times.

It's an impressive workout, but nothing out of this world for an Olympic champ. Komen could have done this workout with only one rest .

reed wrote:

if you're wondering why they did this in Seattle, it's because there's a snowstorm in portland right now and there are no indoor tracks around here

What about the indoor track from the World Championships this year? Was that only temporary?

Why is this impressive? 3x1 mile progressing from 2mi/3k pace with like 5:00 rest. It's a staple workout. Who hasn't done that?

i love numbers wrote:

That would be like me going 4:35, 4:31, 4:27.

Very tough, but very doable. Cool workout.

No it's not

Reptilians wrote:

reed wrote:

if you're wondering why they did this in Seattle, it's because there's a snowstorm in portland right now and there are no indoor tracks around here

What about the indoor track from the World Championships this year? Was that only temporary?

Yeah

Strange there's no legit indoor track in Portland or Eugene. You don't need it most of the time but it would be nice to have

thinc metrik wrote:

,,,,,,,,,,, wrote:

Is it a full mile or 1600m?

That UW indoor track is only 307 meters, so you need to add 30% to those times.

5 laps =1535m

5.2421498=Mile

5.2117264=1600m

4.8859935=1500

iirc the video does not show each complete run in the wirkout so we can see where they started and stopped I'll go with 5 laps and a straightaway or about 1605m

News Flash! Professional runners run fast in practice. So, pretty sure it's not "insane." And if it actually is, then it's probably also "stupid."

We know their PRs and accomplishments. In fact, they get paid to show us those things. I don't understand the fascination with tracking workouts....nor applying hyperbole to them.

Anyone know how Brady threw the ball in practice this week? Anyone care?

southeast corner to northeast wrote:

thinc metrik wrote:

That UW indoor track is only 307 meters, so you need to add 30% to those times.

5 laps =1535m

5.2421498=Mile

5.2117264=1600m

4.8859935=1500

iirc the video does not show each complete run in the wirkout so we can see where they started and stopped I'll go with 5 laps and a straightaway or about 1605m

Huh? There's a start line for the mile race, so no reason to think they didn't run a mile.

ontrack1212 wrote:

I saw and thought great workout. It seems pretty normal for the Salazar training. His groups tend to run some pretty big indoor meets, and then shut down or reboot for late summer.

Will Centro stay in the 1500 for the next olympics or does he soon begin to move up to the 5 km for the next olympics?

He covered this in an interview. He will probably run a 5km or two and see how it goes before making a decision. He wants to try and have a career with two more Olympics, health permitting, the 4th Olympics most certainly would be in the 5km.

Framna wrote:

Looks like Jenkins did the same exact thing. If there was equal rest or more, doesn't seem like it's un-doable by any means. This guy in the best shape of his life is most likely a 3:46-7 miler, so it's really just 3 x 1 mile 5-10 seconds faster than 3K race pace which most people consider slightly faster than V02 pace.

Just goes to show how well these guys recover. Surely not an impossible session, but the toll on the body for mere mortals would be huge compared to how fast they recover.

3:47 maybe, 3:46 that maybe stretching it, at its slowest that is 3:29. Outside of the Monaco track he hasn't been near that speed. Didn't the LRC correspondent in Kenya earlier this year (May) report that Asbel Kiprop did 3:46/47 at altitude in training? Didn't Makhloufi run 1:44 in training?

It is 3x mile. There are no markings for 1600 at UW.

3 x mile at peak 3000m pace is a sick, sick session. I have never done it and tried hard.

did Jenkins do this workout with Centro and if so did Salazar decide after (before?) 5th Ave. Mile (which Jenkins won in 3:49) that Jenkins was actually a miler (with 3k/5k as well)?