Galen finished post AR workout with 4:01.6

kijhjj wrote:

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.

Yes, I absolutely certain that there are PLENTY of "serious" (define that...) runners who could not do that race/workout combo. As others have pointed out, Craig Virgin, who certainly has more experience than YOU seems to think the race/workout combo was beyond belief, beyond anything he has seen or could imagine. So....who are we gonna trust: anonymous internet guy who's name is some random letters, or....Craig Virgin. I'll go with Virgin.

And furthermore, just because one CAN do something, doesn't mean it is advisable TO do it. I am sure he could have run extremely fast/hard the next day or 2 days later. Maybe that would not have been the best idea....or maybe it would have been.Because, in point of fact, isn't that more what he is preparing to ultimately do: be able to do race type efforts on back to back days, or 2 out of 3 days when faced with championship heats/finals?

Instead he seems to be preparing himself for the ability to be able to run a really hard effort shortly after racing. I hope that isn't what he will be #1 at.

I think what most of you, including Craig Virgin, are hung up on is the times, not the workout itself. The problem is that he's running times that none of you can fathom ever running, let alone doing it all on the same day. What you're missing though is that Rupp is a hell of a lot better than all of us, including Craig Virgin. Virgin has that same big ego that all professional athletes have and thats that if he can't do it, then no one else can either.

One of this message boards favorite moments to talk about is the German Fernandez double from the California state meet 6 years ago. German set a big PR in the 1600, running 4:00, then came back later and set another big PR in the 3200, running 8:34. He was in the same ballpark of two national records on the same day. I think we would all agree that he hadn't trained anywhere close to the type of milage and intensity that Rupp has had for years, in building up to running those times. In addition, it's probably harder to do it the way Fernandez did it, because his body had enough time to cool down and tighten up.

As impressive as Germans double was I would be more impressed if I had seen German run

8:34

15 min break

4:40

4:40

4:40

4:36

4:17

All with 400m jog

The Insider wrote:

I think what most of you, including Craig Virgin, are hung up on is the times, not the workout itself. The problem is that he's running times that none of you can fathom ever running, let alone doing it all on the same day. What you're missing though is that Rupp is a hell of a lot better than all of us, including Craig Virgin. Virgin has that same big ego that all professional athletes have and thats that if he can't do it, then no one else can either.

It's simply of question of when is it too much. Salazar was famous for driving himself in the ground, to death's doorstep. Supposedly he has learned from this, and in conjunction with new technology recovery methods, does not let Galen do the same. Yet. We will see. To the people saying: for someone like Galen, this workout was no big deal, then, maybe he should have doubled it, eh? And on all of these threads I am told: 'one needs to hit it HARD On the hard days, and easy on the easy days, and that's why you need to leg lift on your quality days'. Oh, ok, then I sure as hell hope Galen ALSO did several hours in the weight room after the post race workout.

And as I pointed out earlier: Ritz, Teg, Sol, BK, Lagat are all americans that have run faster than Rupp at 5k. I am pretty sure not all of them banged extremely hard track workouts after setting most of their pr's. If not, who is to say Rupp's method is superior to theirs? I think Rupp is more talented than all of them but Lagat, and less injury prone, and with better "technological support." But he's still slower than all of them at 5k. Let's see if that remains so after this year.

Tyrannnosaurus Rexing wrote:

Yet. We will see.

T-Rex, WAKE THE HELL UP!!! We already HAVE seen that Galen is the most consistent, competitive, successful American-born distance runner of our era. Who cares if he's a couple seconds off the freaking outdoor 5K record, which of course, was formerly held by an NOP athlete and has been bettered by another NOP athlete...

Summary of the post 8:07 2mile AR workout of 5x 1600m.

http://www.flotrack.org/coverage/250915-BU-John-Thomas-Terrier-Invitational-2014/video/731518-Raw-Rupp-insane-workout-after-2-mile-American-record-at-BU-Terrier-Invite#.UulpaN14GFc

4:21 ... rest 3:23, walk, jog 400m, walk

4:20 ... rest 2:56, "

4:20 ... rest 3:29, "

4:16 ... rest 6:25, walk, change shoes, jog 200m, walk

4:01.6

Rupp's time was 2:30 at 1000m on the last one. Salazar yelled for him to swing his arms there and the following lap, which Rupp did, and his times for each of those laps slowed to 31 seconds.

Personally I think the excessive arm swinging interferes with Rupp's running, and makes him more tired than he should be at the end of his races.

Major kudos to Alberto Salazar for sharing the training information of his group.

I feel his sharing, along with the successes of his group, makes him the best coach in the US and one of the best coaches in the world, along with Renato Canova.