Alberto Salazar's 10 Golden Running Rules

Article Reader wrote:

http://www.outsideonline.com/fitness/running/Alberto-Salazars-Ten-Golden-Rules.html

From the article (more details there):

"4. STAY ON THE TRAIL"

This is wrong. Keep it on the 'crete.

on the recovery day issue - I wonder how applicable this is to non elites. I mean - I would never do a workout that I had to crawl off the track from - like Farah apparently has done.

A race - sure - but not a workout. So since I don't work as hard as an elite, and I run half the miles they do, do I really need to spend two days a week jogging slowly?

I'm thinking probably not. But he says no exceptions.

agip wrote:

on the recovery day issue - I wonder how applicable this is to non elites. I mean - I would never do a workout that I had to crawl off the track from - like Farah apparently has done.

A race - sure - but not a workout. So since I don't work as hard as an elite, and I run half the miles they do, do I really need to spend two days a week jogging slowly?

I'm thinking probably not. But he says no exceptions.

Do you have a link to the article where Mo Farah crawled off the track after a workout? If that happened when he was with Salazar I would be shocked. When you push your body you need to recover, even if you're not running repeats at 4:00 pace or running 120 miles a week. It matters for everyone (as long as you aren't a hobby jogger with no competetive fire).

agip wrote:

on the recovery day issue - I wonder how applicable this is to non elites. I mean - I would never do a workout that I had to crawl off the track from - like Farah apparently has done.

A race - sure - but not a workout. So since I don't work as hard as an elite, and I run half the miles they do, do I really need to spend two days a week jogging slowly?

I'm thinking probably not. But he says no exceptions.

Your tough workout sessions should be harder than your races, unless you have a crappy coach.

por quoi wrote:

Your tough workout sessions should be harder than your races, unless you have a crappy coach.

Why?

(See last paragraph.)

Article Reader wrote:

http://www.outsideonline.com/fitness/running/Alberto-Salazars-Ten-Golden-Rules.html

From the article (more details there):

"1. BE CONSISTENT

2. TAKE RECOVERY DAYS SERIOUSLY

3. INCREASE MILEAGE GRADUALLY

4. STAY ON THE TRAIL

5. RUN FASTER

6. STRENGTHEN YOUR WHOLE BODY

7. WEAR THE RIGHT SHOES

8. PERFECT YOUR FORM

9. TACKLE DOUBT HEAD-ON

10. EMBRACE TECHNOLOGY"

EUREKA!

I like how he just casually drops "I have an anti-gravity treadmill in my garage"

The is a distinct lack of quotes from Al Sal in this article, did the journalist get these direct from him?

As for the training 4 times a wk to say you get 90% the training result of training 7 times is crap

If two of the days you are cutting out are recovery days, you're only missing 20% of the time you would be training. Factor in diminishing returns, and maybe it's 85%. 90% does seem like a stretch, but I doubt it was meant to be specific - the point being that you can get a good portion of what you would have gotten, just not the whole benefit, and that's better than nothing (or always get injured because you keep trying to do too much in too little time when you're trying to keep up with the Joneses).

Keep in mind the source of this article - it's not a hardcore running website, so the message is probably intended for weekend warriors.

7. WEAR THE RIGHT SHOES The second-most-common cause of injuries, next to running too much on hard surfaces, is foot pronation and shoe instability. The more you run, the more support your foot needs.

What shoe (shoes) do his guys train in? anyone know?

[quote]watchout wrote:

If two of the days you are cutting out are recovery days, you're only missing 20% of the time you would be training. Factor in diminishing returns, and maybe it's 85%. 90% does seem like a stretch, but I doubt it was meant to be specific'

The why are his athletes running twice a day! Its garbage. Take a local 5km those running 18 mins are running 6/7 times a week those running 24 minutes are going 3 or 4 times. That is nowhere near 10%. Don't give me crap about someone training 4 times a wk and doing 18 mins, they would run 16 if doing proper training

Back to my other question did Al Sal actually say or write this top 10 it looks like the journalist just made his own summation. Some other guy is posting about Al Sal's training sessions - apparently Mo does 8 x 300 with 300 jog recovery. Al Sal selfishly never shares his training so unless this other guy saw it with his own eyes is it more BS?

In the issue of running times Ritz was in, he was wearing nike Pegasus 29s. Don't know if he actually wears those or just product placement.

11. make an appointment with Dr Brown

12. collect your thyroid and gh meds

por quoi wrote:

Your tough workout sessions should be harder than your races, unless you have a crappy coach.

HAHAHAHAHA. I pity you.

Not a crappy coach, a crappy race effort. If you don't feel as bad or worse than a tough workout session after running your races, then you didn't race hard enough. Crappy coach? No. Crappy race. Yes.

Dope

Cheat

TUEs

Thyroid

Mask

Antigravity

Underwater treadmill

Tent

Dope some more

Those suggesting that his 90% comment is BS should do a little math. 10% is the difference between running 16:00 and 17:30. I'm sure most 16:00 guys could run 17:30 on four days a week.

90right wrote:

Those suggesting that his 90% comment is BS should do a little math. 10% is the difference between running 16:00 and 17:30. I'm sure most 16:00 guys could run 17:30 on four days a week.

Exactly. Its bascially the difference between a 4:00 and 4:24 mile.

Its actually a massive difference. It's still an inaccurate statement. It all depends on the level of training of the athlete. Lagat could prob run close to the same level on 4 days training. Your avg high school student would have massive differences if they trained 7 days a week year round vs 4