About the Author
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.
Table of Contents
Acknowledgments
Introduction: From the 100-Yard Dash to the UltramarathonPart 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