Full Description
"A key resource I heartily recommend." - Bill Rodgers, four-time Boston Marathon Winner, four-time New York City Marathon Winner. "Runners have much to gain from Alberto Salazar's world-class knowledge." - Mary Decker Slaney, World-Record Holder, Olympian. Road racing has become one of North America's most popular competitive sports. Thousands of people participate in road races every year, from 5K, 8K, and 10K fun-runs to half-marathons, marathons, and beyond. And with every race, more people are discovering the joys and benefits of running. Alberto Salazar, one of America's greatest distance runners, is currently coach of the Oregon Project, a Nike-sponsored endeavor that uses an array of high-tech training methods to build world-class distance runners.In "Alberto Salazar's Guide to Road Racing", he shows readers how to run farther and faster without the injuries or burnout that accompany overtraining, and offers both first-time runners and dedicated marathoners the training methods he's developed and refined in his many years of racing and coaching."Alberto Salazar's Guide to Road Racing" covers a wide array of needs, including: base training; speed training; nutrition; avoiding and dealing with injuries; mental conditioning; race preparation; goal advancement; weight training; and much more! Whether the goal is to increase distances, reduce times, or win medals, Salazar has the training method to suit every road racer at every level of the sport.
Contents
AcknowledgmentsIntroductionUltramarathonPart 1. Preparing to Race1. On the Road to Racing Why Race?; Coaching What Nature Gave You; Before You Start; Stages of Life; Medical Issues2. Basic Principles of Running Faster Muscle Power, Fuel, and Oxygen; Base Training; Speed Training; Lab Tests and Training Theory; Callusing the Mind; Rest; Building a Workout Schedule3. Base Training Hard-Easy Pattern; LSD Pacing; Warm-Up and Cooldown; Hydration; Maintaining Consistency; Overtraining4. Running Form Upper-Body Form; Leg Motion; One Ideal Form5. Speed Training Eyeing the Prize; The Varieties of Speed Workouts; Picking Your Benchmark Pace; How to Run a Speed Workout; Customizing Your Speed Work; Training for the Distances; Other Workouts; Putting It All TogetherPart 2. Oiling the Machine6.Stretching Stretching Basics; Ten-Minute Stretching7. Weight Training and Cross-Training Lower-Body Exercises (Core Program); Upper-Body Exercises (Core Program); Plyometrics; Cross-Training8. Nutrition and Weight Control Nutrition Basics; Fueling the Serious Athlete; The Right Weight for You; Body Composition: Measuring the Fat9. Aches and Pains Basics of Field Repairs; Common Hurts; Excess Pronation and Its Control; Coming Back after an Injury Layoff; DMSO; Lesser Ailments; Other Maladies10. The Runner's Mind Paying the Price; Building Confidence; Letting Go; Relaxation; The Mental Race: Fighting Fatigue; Long-Term MotivationPart 3. The Race11. Getting Ready Choosing Your Race; Planning Your Race; Tapering; Registration and Packet Pickup; The Night before the Race12. Race Day Rise and Shine; Warming Up; The Start13. After the Gun Split Times; Race Strategy 101; The Dictates of Nature; Fine-Tuning Your Pace; Hydration; Gels14. The Finish and Beyond The Final Mile; At the Finish Line; Recovery; Setting Your Next GoalPart 4. The Marathon--and More15. The Marathon Marathon Training; The Big Day; Recovery16. Masters Running Masters Physiology: Bad News/Good News; Masters Training; Age-Graded Performance Standards17. Advanced Challenges Race Strategy 102: Racing People Rather than the Clock; Cross-Country and Trail Running; Relay Races; Alternative-Format Races; Mega-Races; Triathlons; UltramarathonsAppendix: Pace Chart of Common Workout and Racing DistancesIndexNER(01): WOW
