Thanks for the input Marius, from someone who's actually "been there."
Thanks for the input Marius, from someone who's actually "been there."
Does any one know how fast Galen run on their recovery days. Do they just go out and run by feel or do they limit themselves to a slower pace even more than this.
For example do they run 6:00-6:30 a mile (which is probably the pace where they are quite comfortable), or do they run even slower like Coach Kellogg (and the Brojos) would suggest (like 7:30-8:30) pace?
If you can do the workload without breaking down, then you
are at a higher level than those who can't.
And some one else could inject the IGF right into the muscle
just after the workout, and get super-super compensation.
Salazar has stated before they have an 'easy' run pace and a 'recovery' run pace. The easy pace is 1:30 slower than 5k pace and recovery 30s slower than that. I have heard salazar state that Rupp's is 5:40 and 6:10.
But i would go by feel for most people. We worry enough about paces in workouts...
yuup wrote:
Salazar has stated before they have an 'easy' run pace and a 'recovery' run pace. The easy pace is 1:30 slower than 5k pace and recovery 30s slower than that. I have heard salazar state that Rupp's is 5:40 and 6:10.
But i would go by feel for most people. We worry enough about paces in workouts...
Thanks
runner who professes wrote:
There is no such exercise-physiological concept as full breakdown. This type of workout borrows from Peter to pay Paul. Overtraining and then chronic fatigue syndrome flow from such double efforts. Watch Rupp have another lackluster outdoor season. And follow carefully Salazar's own legendary flameout. Even cooling down has been discredited. Run hard and go home and chill.
Yes, I'm sure you know better than Salazar, coach of double olympic/world champ mo farah & silver medalist galen rupp.
if only rupp had access to your advanced training methodology, how great he might be!
hill city wrote:
Geez, everyone. Put race + workouts this into numbers us mere mortals are more comfortable with and it's not as crazy as it looks.
College kid runs a 5k PR of 16:00.
Cools-down a couple of miles and shakes 200 hands.
40 minutes later, he and a comparable teammate do:
600 @ 3k pace (1:51)
300 @ just under Mile Pace (54)
600 @ 3k pace (1:51)
300 @ Just under Mile Pace (54)
Rest 7 minutes
300 @ 54
300 @ 54
Is too tired to do another 300m so stops.
With 3-4 minutes of rest per interval, it really doesn't seem so crazy. But it shouldn't. He is racing in 9 days and as Salazar said the main function was tuning him toward mile pace.
ashdiaisdus wrote:
big joker wrote:There are only a couple of guys in the world who can do that workout on its own, let alone after an all out 5000m in 13.01. I'm shocked that Cam MF Levins can do that on its own, ESPECIALLY in January. It takes months to get your leg speed around to 53s 400m pace, and to do that while building up the strength required to run 13 flat..........
Salazar focuses on hard speed work all year round.
Wrong, they do speed work year round but not hard speed work. Early on, the workouts are very easy. Like early on Galen will do 8-12 29 second 200s on one of his speed days(for him this is easy, 200s at mile pace is not hard), later on his 200s workout is up to 24-25 second 200s(about 400m pace), he probably also raises the volume too. Salazar says their general periodization is 2 weeks off, 2 weeks easy jogging, 2 weeks easy workouts, then build volume and intensity gradually until getting up to a solid little patch of 4-5 weeks of very hard max volume max intensity training followed by a taper and peak.
If you assume that rupp is around 3:50 mile shape, which is a pretty safe bet, this workout shouldn't be too taxing for him. Yes, the 53-54 400's were probably somewhat challenging, but if his mile pace is 57-58, they wouldn't be too taxing, especially since he was getting full rest. As for the 800's, they are significantly below mile pace. For a guy as aerobically strong as rupp, 1:59 800's probably take very little out of him. If he hadn't run 13:01 earlier, I would call this a moderate to easy workout for him. His race probably made it slightly more difficult, but not too much! Elites can recover incredibly fast, much faster than the rest of us.
If it wasn't taxing or additional stimulus, then there
wouldn't be any point in doing it.
Rupp wanted to stop, so he was experiencing that it was
taxing.
And the reason they are doing it, is because it does work.
It is additional stimulus.
Rupp did it, Levins did it; Webb did it after his 4:02.
Are you sure they were doing jog recoveries? According to the video they were just standing around and no jogs, or did they do the jogs plus the standing around?
The video of his workout after the two mile proves he can do this
runner who professes wrote:
There is no such exercise-physiological concept as full breakdown. This type of workout borrows from Peter to pay Paul. Overtraining and then chronic fatigue syndrome flow from such double efforts. Watch Rupp have another lackluster outdoor season. And follow carefully Salazar's own legendary flameout. Even cooling down has been discredited. Run hard and go home and chill.
Even if he flames out, he has already accomplished more than any other American distance runner in a generation. It's better to burn out than fade away.