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Running版 - Salazar on running form and speed work
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相关话题的讨论汇总
话题: arms话题: pace话题: salazar话题: speed话题: so
进入Running版参与讨论
1 (共1页)
w****1
发帖数: 4931
1
Very interesting. Time to pump up the arms and run harder speed works!
http://sportsillustrated.cnn.com/2010/writers/david_epstein/11/05/Alberto.Salazar/
SI: In running terms, it seemed like Dathan dropped from 13:16.06 in the 5k
to 12:56.27 almost overnight when he came to you. What could change that
quickly?
Salazar: Two things, really simple. One, in terms of form and biomechanics,
just changing his arms. Did nothing with his legs. Dathan was running with
his arms down here [by his waist]. You want your arms to be propelling your
body in the direction you want it to go; 45-degree upward angle, like that.
Not down here [waist high]. That's straight-jacketing your arms. I talk to a
lot of guys and they say our coach tells us to run with our arms down here
because it's efficient. And I say, all right let's straight jacket your arms
to your side. It's going to be efficient, but you're not going to get any
power out of it.
SI: Efficient, as in your arms won't waste oxygen because you can't move
them?
Salazar: Yeah, right, you're arms won't use any oxygen, but your legs will
use 100 percent more. This is crazy. Get your arms up! So that helped. The
other thing was just faster speed work. I always say, it's very simple, if
you want to run this pace in the marathon or the 10k or the 5k, you can't
just come from the top down where you just try to do stronger stuff. It's
like trying to say, I want to run 26 miles at 5-minute pace, so I'm just
going to keep running 30 miles a day at 6-minute pace, then 5:50, then 5:40,
5:30, you know, from the top down. I'm just going to get so strong doing
all these pace runs closer and closer to marathon pace, or maybe a little
faster than marathon pace or 5k pace. The key is sometimes you've got to
attack from the bottom, and do stuff so much frickin' faster that that pace
is a jog, and so it costs you less energy. It's like, you know what, lets go
redo the alignment or the chassis or whatever on this car and pump up the
wheels so that it puts so much less stress on the engine. It's like having a
car with flat tires. That exact mix, how much speed or how much faster,
that's what everybody will argue until the end of the Earth. But, any top 5k
or 10k coach will tell you this stuff coming up, is very important, as
important as [strength work].
O****e
发帖数: 3290
2
Makes sense to me. His argument on arm swing is also interesting. Maybe
Paula's bouncing upper body does help her for the same reason although it
may not be energy efficient and looks not so elegant.

【在 w****1 的大作中提到】
: Very interesting. Time to pump up the arms and run harder speed works!
: http://sportsillustrated.cnn.com/2010/writers/david_epstein/11/05/Alberto.Salazar/
: SI: In running terms, it seemed like Dathan dropped from 13:16.06 in the 5k
: to 12:56.27 almost overnight when he came to you. What could change that
: quickly?
: Salazar: Two things, really simple. One, in terms of form and biomechanics,
: just changing his arms. Did nothing with his legs. Dathan was running with
: his arms down here [by his waist]. You want your arms to be propelling your
: body in the direction you want it to go; 45-degree upward angle, like that.
: Not down here [waist high]. That's straight-jacketing your arms. I talk to a

b***i
发帖数: 10018
3
let's do 5:30 mile repeats like xiaolong does!

5k
,
your
.
a

【在 w****1 的大作中提到】
: Very interesting. Time to pump up the arms and run harder speed works!
: http://sportsillustrated.cnn.com/2010/writers/david_epstein/11/05/Alberto.Salazar/
: SI: In running terms, it seemed like Dathan dropped from 13:16.06 in the 5k
: to 12:56.27 almost overnight when he came to you. What could change that
: quickly?
: Salazar: Two things, really simple. One, in terms of form and biomechanics,
: just changing his arms. Did nothing with his legs. Dathan was running with
: his arms down here [by his waist]. You want your arms to be propelling your
: body in the direction you want it to go; 45-degree upward angle, like that.
: Not down here [waist high]. That's straight-jacketing your arms. I talk to a

w****1
发帖数: 4931
4
I'm afraid that after 1 rep I'd be done for the day.:)
More realistically, considering Ritz's mile repeat effort, I would consider doing something like 8 x 1 mile repeats at 30 sec/mile faster than target marathon pace. So 6:2X would be the pace I should be targeting in mile repeats. My right shin's been hurting since last weekend's 5K race (though mostly recovered by now), so I've taken it easy on the speed this week. Will try next week.

【在 b***i 的大作中提到】
: let's do 5:30 mile repeats like xiaolong does!
:
: 5k
: ,
: your
: .
: a

b***i
发帖数: 10018
5
but then Salazar said Dathan and Webb aren't doing speedwork this fast at
all... which confuses me.

【在 w****1 的大作中提到】
: I'm afraid that after 1 rep I'd be done for the day.:)
: More realistically, considering Ritz's mile repeat effort, I would consider doing something like 8 x 1 mile repeats at 30 sec/mile faster than target marathon pace. So 6:2X would be the pace I should be targeting in mile repeats. My right shin's been hurting since last weekend's 5K race (though mostly recovered by now), so I've taken it easy on the speed this week. Will try next week.

g***y
发帖数: 829
6
Too many new things from Alberto in these days. I tried "slap the ground "3 days ago,and felt I was in another level. I add "-70 degree"arm today and I am faster to sub7'pace in 15 miler. I will digest them with several hundred miles .
w****1
发帖数: 4931
7
When I ran mile repeats on the treadmill yesterday I experimented with a few
slightly different running styles. I found that I ran easier at the same
pace (6:40) when I pump my arms towards my chest, as opposed to waist high (
and I hadn't read this interview of Salazar then), and I found that I ran
easier when I take quick but shallow breaths, as opposed to deep and hard
breathing as I often liked to do in speed work.

3 days ago,and feel I am in another level. I add "-70 degree"arm today and I
am faster to sub7' today. I will digest them with several hundreds miles .

【在 g***y 的大作中提到】
: Too many new things from Alberto in these days. I tried "slap the ground "3 days ago,and felt I was in another level. I add "-70 degree"arm today and I am faster to sub7'pace in 15 miler. I will digest them with several hundred miles .
1 (共1页)
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相关话题的讨论汇总
话题: arms话题: pace话题: salazar话题: speed话题: so