Alberto Salazar's 10 Golden Running Rules

big pharma

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.

No if they had only ever done 4 x per wk and the other person has done 7 x per wk

Check you mathS as well:

60

17.5 17:30

1050

105

945

15.75 -15.45

0r

60

16 - 16:00

960

96

1056

17.6- 17:36

The reality is 4 x a wk people are dropping a lot more than that and it is sending out a message of mediocracy

I want to know Rupp and Mo's exact training not this common sense BS advice. Coaches like Renato and Horwill shared their training and if Al Sal is that good what happened with Webb, perhaps he had him training 4 x per wk!

Still no answer on this article did Al Sal actually all this there are no quotes and I think the journalist is a BS'er

13. GET ASTHMA

14. TREAT WITH STEROID INHALERS

15. OBTAIN "THERAPEUTIC USE" EXEMPTION

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.

Actually, 10% is the difference between running 16:00 for 5k and running that pace for 5.5k. 30:00 for 10k is 100% better than 15:00 for 5k.

Journalists often rephrase remarks or misremember them. Then, they can take a comment out of context. Even a direct quote can be taken out of context. I wouldn't get too wrapped up arguing about exactly what the coach meant.

I see this article as more of a "5 Ways to Run your Fastest 5k" article for the masses... like you would see in Runners World.

There's nothing revolutionary in these rules. If anything, they seem dated and based on old science and information. I mean, haven't studies debunked the myth that stability shoes and pronation control devices prevent injuries? Isn't it common knowledge now that there's no connection between the two? Given that he's supposed to be so focused on form and biomechanics, it's surprising to hear him repeating this hackneyed piece of marketing BS. Also, hasn't the idea that running on softer surfaces means you suffer less impact also been debunked, because studies have shown that you land harder on softer surfaces hoping to find stability and lands softer on harder surfaces in an attempt to protect itself??

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"

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.

The basic message to me is reduce your effort! This reminds me of a story Chris Maccormack told about advice he gave to a friend. His friend could never break 10 hours in the Ironman race. Chris told his friend to SLOWDOWN and walk more! Macca told him to walk SIX TIMES during the run(he was walking twice). So the guy walked six times and finished 23 minutes FASTER than his previous best of 10:03!

In other words racing is not about pure speed but about PACING!

You guys are focused on the wrong thing here. He's talking about consistency. What about ghe HS kids that train 7 days a week but do nothing in the off season? Whatever you commit to: 4, 5, 6, 7 days a week be consistent. Running 4 days a week every week is better than taking months off like the majority of kids do.

i'd reword, take recovery seriously all the time.

you really want to relax and get things out of your life that cause you to burn while not running.

you know, chill and enjoy.

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.

You never finished that math course, did you?

If you at start of training can run a 5k at 20 min (15 km/h) and are able to get to 15 min (20 km/h) by training every day, Sleazy Sal claims you could get to 15:23 (15+0.9*(20-15) km/h = 19.5 km/h) on four days of training a week.

physicist wrote:You never finished that math course, did you?

If you at start of training can run a 5k at 20 min (15 km/h) and are able to get to 15 min (20 km/h) by training every day, Sleazy Sal claims you could get to 15:23 (15+0.9*(20-15) km/h = 19.5 km/h) on four days of training a week.

I guess you're referring to the "make up convenient numbers to support your own point" part of the math course?

If you start at 30min for a 5k of NO training (much more realistic), then he's suggesting 15:46 off four days a week, which is perfectly reasonable for a 15:00 guy.

Personally, I was a 3:42 1500 guy. After a prolonged injury (2 years), I was able to return to running, but only four days a week initially due to continuing knee problems. I did one long interval session, one short interval session, one hill workout, and one tempo run. About six months after returning to training, I ran 3:48 on that schedule.

The next year, I was fully healthy, running double the mileage and much better workouts, and ran 3:45. Obviously more training was better, but you can get a lot done in four days!

There is nothing shocking here. The right shoes is correct on its face although what constitutes the "right" shoe will vary from person to person.

I would love to see references for the impact surface stuff. My anecdotal data supports the idea of running on softer surfaces particularly as I have gotten older. Seems his runners had done quite well if they are running on trails and paths (probably nothing "technical").

I am a fan of technology, but I also think one can be quite successful without it. I wonder how many miles Kenyans and Ethiopians run with a HRM or GPS? I have seen pics of Kenyan runners running with HRMs but I am not sure what the data was being used for.

Increasing mileage gradually is great advice. Has anyone ever heard of someone getting hurt doing that? Also, for the vast majority of us, what is the hurry? Yes, the 39.5 year old who wants to start running to run a marathon before 40 is not going to heed this advice, but that person will probably not heed much advice anyway.

In a recent picture Mo posted on twitter, he's in a pair of pegasus 30's doing some sort of motion/gait test at Nike HQ. Makes sense when you consider when you consider the pegasus is really one of Nike's only legit trainers.