Dang. That's great for a 33-yr-old who has been marathoning for past 5 years and had to recover from serious surgery this past year.
Dang. That's great for a 33-yr-old who has been marathoning for past 5 years and had to recover from serious surgery this past year.
this would be relevant to that stupid Rupp vs Webb vs El G in the mile thread
Which translates to what in terms of mile potential, right now. 3:55? Faster probably?
MAJESTIC!!!
That seems like a Salazar-type workout. Where was Al Sal during said workout?
jamin wrote:
Dang. That's great for a 33-yr-old who has been marathoning for past 5 years and had to recover from serious surgery this past year.
Heard that mentioned as well, someone get mike smith on the phone to confirm.
Rupp is being coached by Al Sal? wrote:
That seems like a Salazar-type workout. Where was Al Sal during said workout?
At the track yelling at Galen to fix his arm carriage, but as a friend not a coach
Was that before or after Saladbar gave him the special vitamins and gently nursed him to sleep?
It was just after a secret ‘massage’ from AlSal underneath the bleachers at the track.
Rupp is being coached by Al Sal? wrote:
That seems like a Salazar-type workout. Where was Al Sal during said workout?
This is TOTALLY a Salazar workout; I saw Dan Browne do this same workout in Salt Lake City with Salazar timing in 2004.
Liquori used Jumbo’s 10x400 and 6x400 workouts as a pro
Plenty of people use workouts that worked for them before. Salazar coached him for years and he learned from it. This is Galens time
Rupp with his current shape can probably run a 3k in/around 7:30, so we are not talking about 20x400 at mile pace here but more of 20x400 at 3k pace. He has done the same workout in 57-58s with Mo Farah before, maybe even 56s. Unfortunately the movies on runnerspace with Salazar talking about the interval training got deleted after he got exposed.
20x400 is a staple in Salazar's program, done roughly every 6-7 weeks, same as 20x200, 8x1000, 10x800 etc. Purpose is to do the exact same workout with exact same rests and see it progress after a 2 week season break (from 64s, to 62s, to 60s, to 58s in one season) and also see it progress over years (in newer/developing runners).
Did he take Salazar's secret sauce before or after the workout?
Salazar and I have some similarity in our systems, but of course you know he is banned and I`m not.I go the magic way clean.......my guy ran 20 x 400m at 61-62 sec up at Nairobi altitude( 1900m altitude) and he told it was EASY for him! When I was coaching him as a 800m runner he once did 4 x 400m at 53,52,52 and 50 sec with only 2 min rest!He is ready to race now after a couple of years building him up from 800m runner to now longdistance. Very interesting "case" .
EconMajorRunner wrote:
This is TOTALLY a Salazar workout; I saw Dan Browne do this same workout in Salt Lake City with Salazar timing in 2004.
I ran 20x 440 with equal rest MANY many times in the 1960s, before Salazar even started running, and I'm sure many people ran it before I did. I also ran 40x 440 a couple of times.
SUPERIOR COACH JS wrote:
When I was coaching him as a 800m runner he once did 4 x 400m at 53,52,52 and 50 sec with only 2 min rest!
That's very good. Jim Ryun ran 4x440 in 57, 55, 55, 53 on 3' (2 minute rests) a few days before he broke 4 minutes in the mile (3:59.0) the first time.
Hi Jamin & Hardloper!
With how much recovery? Because I can do 20x400 in 60 too. Possibly all in the same week.
dunes runner wrote:
EconMajorRunner wrote:
This is TOTALLY a Salazar workout;
I ran 20x 440 with equal rest MANY many times in the 1960s, before Salazar even started running, and I'm sure many people ran it before I did. I also ran 40x 440 a couple of times.
I ran 3 x 20 x 400m. I didn't get if from Sal.