This instructional tape that was directed by Ambrose Salmini and hosted by Alberto Salazar is just as relevant today as it was during its release in 1990. Packed full of elite runners, primarily in competition against one another, each aspect is illustrated well as the slow motion movements drive home the main points that are also summarized on screen for emphasis. Purchase your VHS or DVD formatted video directly from Sportfilm.com to watch this nostalgic filled hour long lesson that is divided into seven sections, outlined below:
Setting Goals: Whether it is to improve fitness, maintain speed in a race, or set a PR, by setting your focus on both short and long term goals you are sure to improve. Salazar states: "We may train or peek for a certain race but running is a lifetime sport."
Philosophy: Taking less than two minutes on this tape, you will see that an individual at any level will find rewards by running.
Running Technique: A quarter of this video is dedicated to going through a runner's form from "top to bottom". Salazar states: "I'm a traditional marathoner with a shuffling stride...I'm not the prettiest runner in the world, but I am efficient". Compare the technique of many elite athletes including Ignacio Fragoso, Doug Padilla, Ibrahim Hussein, Salvatore Bettiol, Ed Eyestone, Kim Jones, Geoff Smith, Steve Jones, Toshihiko Seko, Francie Larrieu Smith, Pat Peterson, Julius Kariuki, Steve Scott, John Sinclair, and other award winning athletes.
Training Methods: Encompassing nearly 20 minutes, more athletes are used to demonstrate specific concepts of mileage, intervals, hills, cross country, cross training, fartlek, adventure running, ultra-running, uphill and downhill form, drills, and weight training. Race footage from the New York City Marathon, Bloomsday, Cascade Run Off, Carlsbad 5000, Boston Marathon, Men and Women's Olympic Marathon Trials, San Blas Marathon, Honolulu, Peachtree and the Falmouth Road Races are all used to stress the variety of training philosophies.
Injury Prevention: Only a few minutes is dedicated to the need to being smart to avoid running injuries. The use of rest, moderation, cross training and returning to performance levels slowly are emphasized.
Mental Preparation: Alberto shares his experience with the 1982 Boston Marathon, where he and Dick Beardsley had their "Duel in the Sun" with Salazar winning in 2:08:52 (the best Boston time by an American until Bob Kempainen in 1994).
Racing: Know your pacing, review the course, hydrate properly, and then go for it! You will improve your competitiveness by adapting to the weather, keeping contact, initiating surges, using the aid stations correctly, tucking into the pack, and knowing your limits based on your fitness level. These points are revealed with footage of Rolando Vera, Janis Klecker, Cathy O’Brien, Cyndie Welte, and Alberto Salazar finishing the 1980 New York City Marathon in 2:09:41 (the first of three consecutive wins), that are all shown in the last ten minutes of this presentation.
Quotes from Alberto Salazar:
"Efficient, relaxed- two words I've used a lot to describe the elements of good running technique."
"An athlete who tells you the training is always easy and always fun simply hasn't been there. Goals can be elusive which makes the difficult journey all the more rewarding."
"Early in my career I was accused of being overconfident and even cocky, but I really was confident that I had done the training and didn't see any other reason to say otherwise."
"Mental preparation for racing is an important as tying your shoes. Don't get locked into only one way of doing things. The best laid plans have a way of coming apart quickly. Always be positive, work at being positive, it can be a learned skill."
"I've run a lot of miles over the years, some fast and some not so fast. I've won some big races and I've had some big disappointments, but I enjoy the freedom of running and the challenge of training and competition as much now as when I first started back in high school. It's a great sport. I hope to enjoy it for a long time to come and I hope you will too."
