Galen Rupp nine days out from Prague — runs 24 miles on the TRACK finishing in 4:28

malmo wrote:

This has got to be one of the dumbest threads I've ever seen at Letsrun -- ans that's saying a lot.

This workout is not notable by any stretch of imagination. A nice easy long run with a run to the barn to keep from getting stale.

Agreed! I only wish 5:30s were that easy for me. But, c'mon, it must just be normal mileage pace for him, right??

go.rupp wrote:

malmo wrote:

This has got to be one of the dumbest threads I've ever seen at Letsrun -- ans that's saying a lot.

This workout is not notable by any stretch of imagination. A nice easy long run with a run to the barn to keep from getting stale.

Agreed! I only wish 5:30s were that easy for me. But, c'mon, it must just be normal mileage pace for him, right??

Pretty much. It'd be on the faster end of 'easy' pace, but still it is a pace he likely runs at for a lot of his mileage.

hagos pocket wrote:

2. 24 miles on the track at any pace is flat-out dumb. Invitation to injury.

I'm having knee problems after running a 75km race on the track haha One week after a marathon no less.

We had to keep up with a bike that got progressively faster, and the toughest was the beginning when we were going REALLY slow (like 9:30 pace) so I couldn't open up my stride and my knee was killing me. After we passed 7:30/mile or so my knee started hurting less, and when we got to 7:00 it stopped hurting.

I've been sidelined for the past 2 weeks with this issue :( I think it's ITBS from the symptoms.

I'm skeptical...

"At one point Alberto handed Galen a water bottle, asked what he had been averaging, and then said, “Let’s do a 6-minute mile and then let’s go 4:30.” Now, as he’s saying this, Galen is still running."

bla, bla, bla, bla

"Exhausted, Galen fell to the track. He had just run over 24 miles, with the last mile being recorded in a 4:28."

1) Shouldn't Galen be practicing his bottle grabs after his drop in Boston before his DNF?

2) Alberto is watching his workout and doesn't know what pace he's running?

3) I guess it might be feasible to have this conversation as Galen runs away at 5:30 pace.

4) He ran a 24 miler to complete failure 9 days before a marathon?

5) Complete failure comes after 23 miles at well below race pace followed by one mile closer to what they averaged for the first half at London?

He is a 2:09 guy. A 24 miler at 5:30's, while not hard, is not an easy workout around a track by yourself. A lot of elite runners do their long runs at barely 7mm. Still, I don't think it will spoil him.

From the subject line I stupidly was thinking it took him nearly 4 1/2 hours to run 24 miles on the track.

go.rupp wrote:

malmo wrote:

This has got to be one of the dumbest threads I've ever seen at Letsrun -- ans that's saying a lot.

This workout is not notable by any stretch of imagination. A nice easy long run with a run to the barn to keep from getting stale.

Agreed! I only wish 5:30s were that easy for me. But, c'mon, it must just be normal mileage pace for him, right??

We've had this discussion many times on other threads. If 5:40 was my easy pace then imagine was is easy for Rupp?

anacondarunner wrote:

How mind-numbing must this have been to do on the track?

How mind numbing must it be to go through life without the abilty to read?? Dumas...

“The workout was 24 miles with the last mile fast, and it was run on both the roads and the track.”

Haile used to do these workouts all the time, which always made me wonder why your average 15-horsepower U.S. runner didn't.

malmo wrote:

go.rupp wrote:

Agreed! I only wish 5:30s were that easy for me. But, c'mon, it must just be normal mileage pace for him, right??

We've had this discussion many times on other threads. If 5:40 was my easy pace then imagine was is easy for Rupp?

Thank you for putting some common sense into this thread. I was losing my mind reading many of these posts. So many people just can't wrap their heads around elite training.

Go Rupp!

That sounds like the most brutal long run ever

malmo wrote:

go.rupp wrote:

Agreed! I only wish 5:30s were that easy for me. But, c'mon, it must just be normal mileage pace for him, right??

We've had this discussion many times on other threads. If 5:40 was my easy pace then imagine was is easy for Rupp?

If 5:40 was your easy pace, it seems like you should have been able to run faster than 5:05 pace for a marathon.

prewitt wrote:

malmo wrote:

We've had this discussion many times on other threads. If 5:40 was my easy pace then imagine was is easy for Rupp?

If 5:40 was your easy pace, it seems like you should have been able to run faster than 5:05 pace for a marathon.

DING!!!! We have a winner...

prewitt wrote:

malmo wrote:

We've had this discussion many times on other threads. If 5:40 was my easy pace then imagine was is easy for Rupp?

If 5:40 was your easy pace, it seems like you should have been able to run faster than 5:05 pace for a marathon.

Running a flat course in perfect conditions i'd say my max potential was 4:55 pace. But the marathon wasnt my event. It was the upper end of my range. Ultimately body phenotype is the primary variable when it comes to athletics. You excel in the events your body type is most suited.

4:49 pace was easy for me in a marathon, even on a hot day on a difficult course.(85 NYC) As I've said before, marathons are easy, dragging your feet on the pavement easy, until they become difficult. Then suddenly it becomes impossibly difficult.

Doesn't correlate wrote:

prewitt wrote:

If 5:40 was your easy pace, it seems like you should have been able to run faster than 5:05 pace for a marathon.

DING!!!! We have a winner...

Keep trying.

Another average day at the office for Rupp

malmo wrote:

Doesn't correlate wrote:

DING!!!! We have a winner...

Keep trying.

Woulda...coulda...shoulda...don't we all believe our "max potential" was better than what we showed? Point is, what you ran for the marathon and your "easy pace" just don't fit. Busting your chops, Malmo. Don't take it personally.

Boston was a freak event, and nobody in his or her right mind can look at Galen's result there and project a Prague result based on that. I consider the dude and his coach two smart cookies, and awesome, too. I suppose if anything, I am surprised that Galen didn't pack it in sooner in Boston, but I'm not in the know, and I wasn't there.

Smart people - and Galen's competition will include some - don't spend months goofing around. They're methodical, and they deal with adversity in the best possible way, since unless you are Yuki, you don't just run marathons every month. Thus, given the freak Boston lunacy, and the consensus has to be that it was lunacy out there that day, I absolutely respect the Rupp/Salazar team's approach to Prague.

This has nuthin' to do with my opinion of personalities or alleged methods of a questionable nature.

The dynamic duo of Galen Rupp and Alberto Salazar is making the most of this opportunity. That is never a guarantee of success, but I wouldn't hrumpp at anything they're doing in preparation for Prague.

Doesn't correlate wrote:

Woulda...coulda...shoulda...don't we all believe our "max potential" was better than what we showed? Point is, what you ran for the marathon and your "easy pace" just don't fit. Busting your chops, Malmo. Don't take it personally.

Does my easy pace "correlate" with my HM pace? Or my 1500 pace? What qualifies you to make that determination?

Fact is 5:40 correlates with my easy pace because I've written that subjective assessment in my training logs contemporaneously.