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Alberto Salazar's Guide to Road Racing (häftad)
Fler böcker inom
Format
Häftad (Paperback)
Språk
Engelska
Antal sidor
304
Utgivningsdatum
2002-09-01
Upplaga
illustrated ed
Förlag
International Marine/Ragged Mountain Press
Medarbetare
Lovett, Richard
Illustrationer
25halftones, 25line drawings
Dimensioner
220 x 150 x 20 mm
Vikt
460 g
Antal komponenter
1
ISBN
9780071383080

Alberto Salazar's Guide to Road Racing

Championship Advice for Faster Times from 5K to Ultramarathons

av Alberto Salazar
Häftad,  Engelska, 2002-09-01

Slutsåld

"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.

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Övrig information

Alberto Salazar (Portland, OR), a marketing executive with Nike, is a hall-of-fame marathoner who won, among other races, the New York City and Boston Marathons. During his career he set one world and six U.S. records at various distances. Salazar continues to run for both fun and fitness. Richard A. Lovett (Portland, OR), a full-time writer and occasional marathoner, is the author/co-author of several books, including The Essential Touring Cyclist and The Essential Cross-Country Skier.



Richard A. Lovett (Portland, OR) has published more than 500 magazine and newspaper articles on travel, science, and cycling. He is the co-author of The Essential Cross Country Skier and Freewheelin': A Solo Journey Across America.

Innehållsförteckning

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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