Galen finished post AR workout with 4:01.6

fathomable wrote:

Can you fathom doing that workout a few minutes after setting an American record?

I can fathom doing an equivalent workout for me 30-40 mins after setting a 2 mile PR (which is really what he did).

Taper a bit before the meet (check)

Set two mile PR, check

rest 30-40 mins

Run some mile repeats at ~10k PR pace. check

run a mile at the rough pace I just opened my 2mile at.

have none of you ever doubled tripled in a track meet before?

After the first event my legs would feel a bit tired yet I could still run reasonable times on my second race.

The workout he ran would only be challenging BECAUSE he just did run a 2 mile race.

Tyrannnosaurus Rexing wrote:

I am not 100% not buying the idea that it is more advantageous to run a very challenging workout after an all out race then to do it 2 days later when fresher (and to do a better workout because of that). There may be advantages/disadvantages to both approaches, but I ain't buying that the former is far superior to the latter.

What would be the point of running another 8:07 two mile 2 days later, when he's already run the 8:07 at the race.

Sure, that makes sense, NOT!

Equinox2100 wrote:

Every athlete and coach is different. With running there is no 'golden one size fits all' formula. This works for Rupp, obviously, as he's the best we've ever seen in US history.

I think we already HAVE seen that it works....what more proof do you need???

a) when Rupp reached his peak (so far), his 10k silver and 26:48 (?) AR 10k, do we know for sure that he was always blasting really hard workouts after races in the seasons leading up to that? As hard as he is doing now? If so, then yes, it led to success, sure. But was it directly due those those workouts? We'll never know. Because...

b) Just because someone is the best, it doesn't mean that every aspect of their training is ideal. Obviously the big majority of what he is doing is working for him. But there might be things he does that are not ideal for him. We don't know.

c) we also don't know if he would perform just as well if he were doing something differently, like NOT running extremely hard workouts after races. It might very well be the case.

d) Ritz, Teg, Kennedy, Solinksy, and Lagat are all US runners that have run as fast or faster at 5k than Rupp. Did all of them run extremely hard workouts after races for most of their lives?? I doubt it. So there's no proof that this is a superior method if others have achieved similar or better results with a different approach. As far as Rupp being better at 10k than those guys, or remaining healthier, well maybe he's more talented for the longer race, less injury prone, and has a "synthetic altitude" advantage over some/all of them.

e) as far as I can tell, Salazar is upping the ante with the intensity/volume of these post race workouts. If this is true, then we can compare Rupp's results the rest of this winter with some of his past seasons to see if it is panning out.

It doesn't pass the smell test. All we need is a Jose Canseco type (Magness?)to have a falling out with Nike, NOP, and Salazar and go public. The number of Marion Jones defenders back in the day was quite staggering too.

is there any serious runner on lrc who couldn't do this workout:

___

Two mile PR

rest an hour

4 x mile at 10k pace

1 x mile at 3k pace

___

That is a tough day, but I could probably do that without much strain, and I run only 50 mpw and am not that talented. A guy running 100 mpw and has world class talent - that's probably not a huge workout.

Clue anyone?????? wrote:

Me, I'm just a 2:31 marathoner (Boston), so I must know nothing, right?

Correct.[/quote]

Yes, but Craig Virgin just said the same thing as the poster, why risk injury or illness? But SMJO is some kind of stud, better than Craig Virgin and he knows better, but SMJO just admitted on another thread that he's never raced 2 miles.

Your credibility is worth less than the crap I took after my long run this morning. Sir, SMJO, you are the dumbest poster on this thread, hands down. Try feeling good about that.

Turd Alert wrote:

SMJO wrote:

Correct.

You'd be the one to know SMJO!!! Poor Bill Rodgers should have known after his pr's at all distances to go out and run even harder. He should have conferred with you, right? And Herb Lindsay, after his 5000 pr, he should not have down a cool down but should have been doing mile repeats.

Correct. But it's a bit late for those guys now.

Virginity 101 wrote:

Yes, but Craig Virgin just said the same thing as the poster, why risk injury or illness? But SMJO is some kind of stud, better than Craig Virgin and he knows better, but SMJO just admitted on another thread that he's never raced 2 miles.

Your credibility is worth less than the crap I took after my long run this morning. Sir, SMJO, you are the dumbest poster on this thread, hands down. Try feeling good about that.

Incorrect. I feel great.

Rupp has been doing post race workouts since 2007. Al Sal had Rupp doing a workout after he lost the 10K at NCAA's to A&M Corpus's Shadrack Songkok out in Sacramento in 07.

Why? This is "cool" and "awesome" until he ends up in a boot or burning out

drugs Case close

bruinboy wrote:

Why? This is "cool" and "awesome" until he ends up in a boot or burning out

Except, they've been totally solid to date, so there's no reason to expect injuries would suddenly happen. That's not to say they'T happen, just that they'be been doing post-race workouts for a long-time and been relatively injury free (Ritz excepted) so you have no reason to assume it'll suddenly start happening.

4:19 avg is not even 10k pace.

Only an idiot would feel great after making such a moronic comment. Good luck in idiotville:):):):)

Yes, but Craig Virgin just said the same thing as the poster, why risk injury or illness? But SMJO is some kind of stud, better than Craig Virgin and he knows better, but SMJO just admitted on another thread that he's never raced 2 miles.

Your credibility is worth less than the crap I took after my long run this morning. Sir, SMJO, you are the dumbest poster on this thread, hands down. Try feeling good about that.[/quote]

Incorrect. I feel great.[/quote]

[quote]Nickleback23 wrote:

Only an idiot would feel great after making such a moronic comment. Good luck in idiotville:):):):)

[quote]

Incorrect.

This is someone who nearly had a WR in his grasp. Rupp is obviously at the top of his game, and if he is going to sharpen his edge, of course he needs to have more than 8 minutes hard effort on a hard day. It totally makes sense to do it that day as long as he has no tightness/soreness and take the next 2-3 days easier to recover.

I've done that for 30 years. It makes perfect sense if you think about it.

That's quite a post-race workout.

But the concept makes sense.

One reason coaches don't like to do a lot of racing is because it interferes with training.

You have to go easy the day or two before a race.

And then any single race itself doesn't take much out of you no matter how fast you go.

So you can't build fitness while racing.

The post-race workout takes care of this.

When you get to a very high aerobic fitness level, an 8 minute effort can only take so much out of you.

And Rupp is at that level.

20 minutes after the race and his heart rate is down. His legs may still be burning.

The post-race workout allows for more recovery days after the race, since you got a workout in.