A PAPERBACK ORIGINAL
A complete program for taking runners to the next competitive level, from one of the world's greatest marathoners
Written by distance runners' Hall of Famer Alberto Salazar, Alberto Salazar's Guide to Road Racing arms novice and veteran runners, 5Kers, and ultramarathoners alike with a complete program for running farther, faster, and with greater reward and enjoyment.
Drawing upon his experiences, Salazar offers expert training advice tailored to specific events, showing runners of all ages and abilities how to customize their workouts for maximum physical and mental toughness.
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Alberto Salazar is coach of Nike's Oregon Project, which combines his expert knowledge of running and training methods and cutting-edge technology to create radically better marathoners. He burst onto the American and world marathon scene with a victory in the 1980 New York City Marathon. During his running career, he set one world and six U.S. records in various distances. After a hiatus lasting more than a decade, he made a comeback in 1995, when he won the Comrades Ultramarathon in South Africa. Richard A. Lovett, Ph.D., is an avid runner and veteran of numerous marathons. A former law professor, he is now a full-time writer.
Acknowledgments
Introduction: From the 100-Yard Dash to the Ultramarathon
Part 1. Preparing to Race
1. On the Road to Racing
Why Race?; Coaching What Nature Gave You; Before You Start; Stages of Life; Medical Issues
2. 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 Schedule
3. Base Training
Hard-Easy Pattern; LSD Pacing; Warm-Up and Cooldown; Hydration; Maintaining Consistency; Overtraining
4. Running Form
Upper-Body Form; Leg Motion; One Ideal Form
5. 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 Together
Part 2. Oiling the Machine
6.Stretching
Stretching Basics; Ten-Minute Stretching
7. Weight Training and Cross-Training
Lower-Body Exercises (Core Program); Upper-Body Exercises (Core Program); Plyometrics; Cross-Training
8. Nutrition and Weight Control
Nutrition Basics; Fueling the Serious Athlete; The Right Weight for You; Body Composition: Measuring the Fat
9. Aches and Pains
Basics of Field Repairs; Common Hurts; Excess Pronation and Its Control; Coming Back after an Injury Layoff; DMSO; Lesser Ailments; Other Maladies
10. The Runner's Mind
Paying the Price; Building Confidence; Letting Go; Relaxation; The Mental Race: Fighting Fatigue; Long-Term Motivation
Part 3. The Race
11. Getting Ready
Choosing Your Race; Planning Your Race; Tapering; Registration and Packet Pickup; The Night before the Race
12. Race Day
Rise and Shine; Warming Up; The Start
13. After the Gun
Split Times; Race Strategy 101; The Dictates of Nature; Fine-Tuning Your Pace; Hydration; Gels
14. The Finish and Beyond
The Final Mile; At the Finish Line; Recovery; Setting Your Next Goal
Part 4. The Marathon--and More
15. The Marathon
Marathon Training; The Big Day; Recovery
16. Masters Running
Masters Physiology: Bad News/Good News; Masters Training; Age-Graded Performance Standards
17. Advanced Challenges
Race Strategy 102: Racing People Rather than the Clock; Cross-Country and Trail Running; Relay Races; Alternative-Format Races; Mega-Races; Triathlons; Ultramarathons
Appendix: Pace Chart of Common Workout and Racing Distances
Index
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