Cool Video of Galen Rupp

See what he did after running a 3:50 mile last weekend:

http://www.flotrack.org/coverage/249744-Workout-Wednesday-Season-7/video/688534-Galen-Rupp-Post-350-Mile-Tempo-Workout?ref=ouremailgalenruppposthistoricmile&utm_source=Flotrack+List+24+Aug+2010&utm_campaign=35777d458b-NCAA_XC_LIVE_Race_Day_Central_11_17_2012&utm_medium=email

I think this year he takes down Mo at Worlds. I'm calling it now!

Holy crap, that's ridiculous! 18:41 for a 4 mile tempo. Also known as 4:40/mile pace. The most hilarious part of that was the 3 x 150 he did at 16 mph. Those are some industrial strength mills they're running on!

...And people say I'm skinny.

Same treadmill I have. But I don't ever take mine to 3:45 pace!!

I know if I ever tried a TM at a 3:45 pace, nobody would be foolish enough to stand behind me.

I thought Rupp's form was interesting to watch. So little of his foot made ground contact that it seemed he was just pushing off like you'd do while riding a skateboard. Cool.

mul21 wrote:Holy crap, that's ridiculous! 18:41 for a 4 mile tempo. Also known as 4:40/mile pace. The most hilarious part of that was the 3 x 150 he did at 16 mph. Those are some industrial strength mills they're running on!

What's crazy is how comfortable he looks at 16mph. And when you consider that he ran 15.8 or 15.9mph for 3:50 just before this I guess it makes sense.

I remember when I was 16 and training at a place called Peak Performance we had to try and run at least 20mph for 10 seconds on the 'mill. They had a spotter behind us in case we needed to be caught off the back!

What's crazy is that I remember reading some guy from college ran at 27 or 28mph for 10 seconds to set the record at that site.

I think I remember reading Usain Bolt ran over 30mph during his record-breaking runs but I could be wrong. It's really impressive how fast that is.

As impressive as that workout was, I don't know if I've ever seen a bigger tactical error in a big race than he made in the 3,000 today. That was just all kinds of terrible.

Seen it! Love those blow outs at the end. He's getting an entourage, aye!

The 150m "blow outs" I saw did not make much sense to me. He runs them so easily that he's not really taxing his body, removing much lactate, or recruiting the last few fast twitch fibers he will need at the end of a winning race. 150meter hill sprints at 15mph at 5-8% grade would have been better IMHO. Maybe that's why he only won silver last year.

mul21 wrote:Holy crap, that's ridiculous! 18:41 for a 4 mile tempo. Also known as 4:40/mile pace. The most hilarious part of that was the 3 x 150 he did at 16 mph. Those are some industrial strength mills they're running on!

+1

I am actually impressed with the weight training video and may steal a couple of workouts