Amazing workout by Rupp in 2013...
http://www.highperformancewest.com/workout-of-the-day/2017/12/26
Amazing workout by Rupp in 2013...
http://www.highperformancewest.com/workout-of-the-day/2017/12/26
Such a good workout.
Big fan of HPW continuing to post their workouts of the day. Really enjoy when they add some context/more of a story to it too, but even just getting a glimpse into the sessions of some of the athletes is awesome.
That was more than 4 years ago.
~ ~ ~
10 x 800m w. 400m rec.
Splits:
62.1 + 60.8 = 2:02.9
62.2 + 60.6 = 2:02.8
62.5 + 60.4 = 2:02.9
63.8 + 61.8 = 2:05.6
62.7 + 60.2 = 2:02.9
62.3 + 60.5 = 2:02.8
61.4 + 58.6 = 2:01.0
61.2 + 58.6 = 1:59.9
61.2 + 58.6 = 1:59.8
58.2 + 57.5 = 1:55.7
Recovery: 400m in 3' - 4'
Galen Rupp — Aug. 25th, 2013
reader of the internet wrote:
Such a good workout.
Big fan of HPW continuing to post their workouts of the day. Really enjoy when they add some context/more of a story to it too, but even just getting a glimpse into the sessions of some of the athletes is awesome.
Everything on there right now reads like Jon Marcus bragging about being by a track when some of this stuff happens. He seems to be one of the people that tries to elevate himself by associating himself with others.
“Oh yeah, that reminds me when I was at the track with Jerry, we were both coaches, Jerry Schumacher and I, at the track, being friends and coaching.”
Yeah, he and Steve Magness are the biggest self-promoters ever.
So, Yasso would say that Rupp could run close to 2 hours for a marathon? (Sarcasm alert!)
Also, doesn't Rupp know that negative-splitting is not the best way to run the 800? (Sarcasm alert again!)
If those are Yasso 800s and if I did the math right, Rupp should be a 2:01.38 marathoner. (Sarcasm alert big time!)
Wow-oh-wow wrote:
Amazing workout by Rupp in 2013...
http://www.highperformancewest.com/workout-of-the-day/2017/12/26
Absolutely an amazing workout that points out he had capacity then to run 12: 40 at 5000m.
But as I see it he was overdoing the workout with the last 800s at sub 2 min . He should have stayed
at the average in beginning 2:03. And what was that 4th in 2:05 ? Strange. When running intervals
the most important part is to hold an even level pace at every rep. The runner should always be able to run
at least one more rep at the same level pace if forced to. So, if I had been the coach at the time I had given him
12 x 800m at 2:03 and recovery easy walking down to 120 bpm.
The sub 2 min 800s I had saved to another day when running repetitions at mile race pace.
COACH J.S å ä ö wrote:
Wow-oh-wow wrote:
Amazing workout by Rupp in 2013...
http://www.highperformancewest.com/workout-of-the-day/2017/12/26Absolutely an amazing workout that points out he had capacity then to run 12: 40 at 5000m.
But as I see it he was overdoing the workout with the last 800s at sub 2 min . He should have stayed
at the average in beginning 2:03. And what was that 4th in 2:05 ? Strange. When running intervals
the most important part is to hold an even level pace at every rep. The runner should always be able to run
at least one more rep at the same level pace if forced to. So, if I had been the coach at the time I had given him
12 x 800m at 2:03 and recovery easy walking down to 120 bpm.
The sub 2 min 800s I had saved to another day when running repetitions at mile race pace.
Is NOBODY gonna respond to this Alan Webb wrkt?
https://www.youtube.com/watch?v=MgtUkMYxH2cYes indeed! :) I gonna comment that too. He gets almost the same critics as Rupp`s workout, but Rupp`s workout
was more even level controlled. This kind of workout by Webb I use to call " a guessing workout" , makes no sense!
Far too big difference in pace threw the whole workout. And I think Webb afterwards told he regret that last 1.48.
He was running himself down in training! He should have run them all 9 x 800 at 2:02-2.03 instead.
That Alan Webb session is a debacle thanks to Razcko telling him to empty the tank. Shows Razcko had no business coaching a talent like Webb.
Coach J.S., why do you believe that "when running intervals the most important part is to hold an even level pace at every rep"? From page 2 of the giant thread, Renato talks about coach Gianni Ghidini and Renato using interval workouts that have change of pace:
"I want to describe, for example, one type of training that Gianni Ghidini (the current coach of Bungei, Yiampoy and Kamal) and me use with these guys during the last period, having the goal to IMPROVE SPECIFIC ENDURANCE, developing intensity from the Threshold to Specific Endurance.
1) 6 x 600m (rec. 4 min) in 1:28 (60/28) 1:28 (60/28) 1:27 (60/27) 1:27 (60/27) 1:26 (60/26) 1:26 (60/26)
2) (about 10 days later) 5 x 600 (rec. 5 min) in 1:26 (60/26) 1:25 (59/26) 1:25 (59/26) 1:24 (59/25) 1:24 (59/25)
3) (about 10 days later) 4 x 600 (rec. 6 min) in 1:23 (57/26) 1:22 (57/25) 1:21 (57/24) 1:20 (56/24)
4) (about 10 days later, in the case of Bungei 8 days before Zurich) 3 x 600 (rec. 8 min) in 1:19.3 (54.2/25.1) 1:19.5 (54.6/24.9) 1:17.2 (53.0/24.2)
The next workout (before OG) will be 2 x 600 (rec. 10 min) in 1:16 (52/24).
This type of work starts about 2 months before the main event, having the goal of supporting AnT. After the first two sessions, when we test the speed at a level of lactate of 6 mmol, we can find an improvement of about 5-8 sec, per km. After the first two sessions, the focus of this training is the improvement of SPECIFIC ENDURANCE, joined with the capacity of increasing speed in the final of the race. The 5th workout is very specific,lactate reaches a level of 16-18 mmol, but in any case is an evolution of the first workout."
SlowFatMaster wrote:
If those are Yasso 800s and if I did the math right, Rupp should be a 2:01.38 marathoner. (Sarcasm alert big time!)
This cracked me up ... but if IIRC, Yasso himself never really promoted 'Yasso 800s' as any sort of meaningful predictor and never as a workout. It was former-semi-elite and celebrated halfwit Amby Burfoot who did all that in RW.
Meant to write 2:01:38 instead of what I wrote.
Coach J.S is right here. If the goal of the session is to alternate pace for a specific adaptation then fine, however if it is a bog standard 10x800 then the last couple of rep times are irresponsible and unnecessary.
Well, how do you know what goal or goals Salazar and Rupp had for the session?
Wow-oh-wow wrote:
Amazing workout by Rupp in 2013...
http://www.highperformancewest.com/workout-of-the-day/2017/12/26
Impressive. The best I was able to manage was 1:58, 1:58 and 1:57, 400 jog recovery at the end of a hard track workout. I can't imagine running 10 of them. I was pretty much done after three.
Well,what`s the idea with original interval training? It`s to divide the race goal distance into parts at the race pace and repeat them over and over again with recovery in between (same princip when running repetitions, but longer rest). That way the body adapts to the stimuli level and eventually will be able to keep up the pace for the entire race distance. The great coach from the past, Franz Stampfl, used to call it "Staying power".When running maxVO2-pace reps this way, week after week, the so called % of maxVO2 will be more energy economical and efficient over time. Some say that running maxVO2-paced intervals week after week will lead to plateau effect, but that is not correct as long as the runner do it just once in the week and get the needed recovery after. It`s important to hold the same pace at every rep in the interval session to teach the body to maintain the same pace threw the entire session,just like in a race where it gets harder and harder to keep up the same race pace. The runner don`t have to increase the pace in the interval session to simulate the race situation and demands.
Lydiard and Canova`s systems are phase systems where it mainly is about to build up for a peak 1-2 times per year.
They start with base periods and increase the paces (and the length of the parts of the goal race distance) over the phases until the runner reach the peak.
Why I prefer a linear system, more like Salazar`s system and my own system, is that they allow the runner to race at a high level year around, and always gives the opportunity to quite fast peak for a special race. They have the base, the general endurance, the specific endurance and the specific race preparation inbuilt and mixed into the system, week after week, year around.
The other interesting aspect of interval training, if done correctly, is on the adaptation of the heart muscle, which results in higher CO and stroke volume due to the higher bolus of blood dumped back into the right atria (and thus the rest of the heart) during the recovery phase. This, over time creates morphological changes in the heart itself. Not to mention the higher oxygen extraction within the leg muscle (s), due to the repeat nature of the high oxygen demand created during the stress phase of the interval.