Another amazing Centro workout!!!!

wrong answer wrote:

Front and Centro wrote:

8x400@ 51 with 4 minutes recovery

1x400@48.xx

after 7 minutes recovery

BS.

51/lap is faster than Centro's 800 pace. Solidly so.

4-5x400 at 800 pace with 4:00 or even 5:00 rest is very hard.

Centro can't do eight of them at faster than his 800 pace.

Also, these fashionable "tag" 400s are so pointless.

Explain how these tags are 'pointless' ¿?

Yeah what wrote:

wrong answer wrote:

BS.

51/lap is faster than Centro's 800 pace. Solidly so.

4-5x400 at 800 pace with 4:00 or even 5:00 rest is very hard.

Centro can't do eight of them at faster than his 800 pace.

Also, these fashionable "tag" 400s are so pointless.

Explain how these tags are 'pointless' ¿?

oh, come on. just the typical letsrun blowhard that knows more than elite athletes and elite coaches. just let it go.

Yeah what wrote:

wrong answer wrote:

BS.

51/lap is faster than Centro's 800 pace. Solidly so.

4-5x400 at 800 pace with 4:00 or even 5:00 rest is very hard.

Centro can't do eight of them at faster than his 800 pace.

Also, these fashionable "tag" 400s are so pointless.

Explain how these tags are 'pointless' ¿?

The long rest before them makes them pointless.

Old guy34 wrote:

Not that hard to go sub 50 in a work out. A lot of guys could do it with proper training

You are full of s**t. X1 maybe. Not EIGHT x 400 in 51 before that.

Oh yea. He is the Olympic Games 1500 champion. What have you done? Win a local XC race in 17:30? Stupid trolls.

run with the wom wrote:

Oh yea. He is the Olympic Games 1500 champion. What have you done? Win a local XC race in 17:30? Stupid trolls.

Well done.

Masback was the one who talked about the workout on the NBC broadcast.

I mentioned the workout in a post a week ago… just after the race. I thought it was an amazing workout. I think Centro is ready to run really fast right now…and that is why he is the Olympic champion with the gold medal.

There was not even one comment made about his workout.

There would probably be an entire LRC article about the workout…if it had been done by Asbel Kiprop…with "Andy on the ground" there to watch.

Oh well.

run with the wom wrote:

Oh yea. He is the Olympic Games 1500 champion. What have you done? Win a local XC race in 17:30? Stupid trolls.

Why did Centro race so poorly at that Diamond league race? Prolly the worst beat down an Olympic champ has ever taken the week after winning the Olympic title. Oh yeah it was fluke that he won. Being the Olympic champ in 1500m doesn't mean you are the best 1500m runner.

Why did he race so poorly? Because he was busy capitalizing on that gold medal...media, sponsors, and chicks.

Am I the only one who finds this workout literally unbelievable. (Unbelievable in the sense that it didn't happen, not that it happened and is somehow attributable to PEDs). Not just for Centro but for anyone.

No one can run a 51 second lap without seriously fatiguing fast twitch muscles necessary to run that fast. I could maybe see Rudisha or Makh Daddy ripping off 3 maybe 4 x400 with 4 minutes rest at 51.xx but thats about it.

8 x 400 at mile pace with approximately 1 minute rest is a standard mile race predictor. Centro's mile PR is 3:50 so 57s would be expected pace under that format. Centro is a bit of a grinder so maybe he pushes pace down to 55 if he really wants to.

Increasing rest to 4 minutes would not seem to help after the 3rd or 4th rep at 51 second pace as the gorilla will stay on your back no matter how much oxygen you get into your system.

As for the 48 second last 400, I could believe that Centro ran a 48 sec 400 at the end of some sort of fast 400 workout but not after eight 51s.

Sure! hand me a martini wrote:

run with the wom wrote:

Oh yea. He is the Olympic Games 1500 champion. What have you done? Win a local XC race in 17:30? Stupid trolls.

Why did Centro race so poorly at that Diamond league race? Prolly the worst beat down an Olympic champ has ever taken the week after winning the Olympic title. Oh yeah it was fluke that he won. Being the Olympic champ in 1500m doesn't mean you are the best 1500m runner.

I don't hear many saying Centro is the best 1500m runner. Just that he is a great one and executes well in big meets.

Yet if, as you wrote, "it was fluke that he won," you should recognize just how fluky Centro has been in the 1500m:

+ fluke gold medal, 2007 2007 Pan American Junior Athletics Championships at São Paulo

+ fluke bronze medal, 2011 WC at Daegu

+ fluke silver medal, 2013 WC at Moscow

+ fluke gold medal, 2016 Indoor WC at Portland

+ fluke gold medal, 2016 OG at Rio

I wish I were that fluky.

Agree

Hm

That's more impressive than the gold medal

Coe did 6x400 with 5min rec @51/52 in his lead up to LA (9 days before his 800m heat) and he is nearly 3sec faster over 800 than Centro, so I find it difficult to believe he did more with less rest faster than Coe did.

JRinaldi wrote:

Coe did 6x400 with 5min rec @51/52 in his lead up to LA (9 days before his 800m heat) and he is nearly 3sec faster over 800 than Centro, so I find it difficult to believe he did more with less rest faster than Coe did.

I believe someone documented a workout from makhloufi earlier this summer that was something akin to 8x400@ 52 with 400m jog recovery. Any idea what the recovery was on Coe's 4's that you referenced? I have enjoyed following

your crew's workouts on "Sweat" this season, btw. I appreciate you taking time to do that.

provo canyon wrote:

The Single Voice of Reason wrote:

And actually, except for the first, those are at Rupp's 5k PR pace. Oooo 800s at 5k pace, crazy!

ummmm...that workout was at altitude. get your facts straight before your make silly and sarcastic comments. it just makes you look needlessly dumb.

Yes, it was at altitude, Provo sits around 4500 ft. I believe, but I'm sure they were coming down from 7000.

I never said it was that impressive, I just know that it happened and I thought people would appreciate the fact that this is a definite workout that they both did shortly prior to RIO

Here was my takeaway- the workout actually doesn't sound very impressive for Olympic medalists- but I believe Salazar told them to run 2:00 (I have no clue as I was nowhere near them but assume). They couldn't. Altitude makes a big difference with repeat 800s despite having no conversion. Even the most experienced coaches don't have it quite dialed in. (Or maybe Salazar has some super secret way to run intervals where you blow the first one out and then fall back into a sane pace?)

My other takeaway in hindsight is that the Olympic gold medalist in the 1500 and the bronze medalist in the Marathon were running the exact same workout leading up to RIO. I assume Rupp doubled up that day, but still, it's interesting to me.

JRinaldi wrote:

Coe did 6x400 with 5min rec @51/52 in his lead up to LA (9 days before his 800m heat) and he is nearly 3sec faster over 800 than Centro, so I find it difficult to believe he did more with less rest faster than Coe did.

Interesting analysis. The workout was 8 x 400m with the last one in 49.7, and was given by Craig Masback on NBC. He did not give any rest period when he mentioned the workout.

If Masback got that information from Alberto Salazar, then you are saying that you do not believe it, and therefore either Craig Masback is a liar or Alberto Salazar is a liar.

Salazar might have exaggerated the workout to psych-out the opponents... except for the fact that the race was already in progress…and I don't think the runners could hear Craig Masback.

Are you calling Alberto Salazar a liar? You don't believe the workout actually happened as stated by Craig Masback on NBC?

(I have no problem with you calling Alberto Salazar a liar.)

Masback never mentioned the recoveries, so I can't call him a liar.

Masback also never mentioned who told him about the workout, so I can't call Salazar a liar.

I also can't confirm if Kiprop ever did work as a tea waiter, so I can't say he lied about that either.

I can say that if your capable of running 7 in 51, you should be able to put 2 of them back to back with no rest. Centro is not going to run 1:42.0 anytime soon. If he does, you can call me a liar :)

I don't care what your excuse is. He could have 48 hours between 400m reps?

Salazar is a liar…even if he did not lie about this particular workout.

OK?