↵ BROWSE ALL +65 ATHLETES / Alberto Salazar
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Alberto Salazar (born August 7, 1958), now head coach the Nike Oregon Project, is a former New York City Marathon and Boston Marathon winner. Alberto famously held the America record over 5000m in 13:11.93 and over 10,000 in 27:25.61. During his collegiate career, Salazar won the NCAA cross country championship representing the University of Oregon. Later in his running career as a 34 year old, Alberto Salazar famously won the South African Comrades marathon, a 90km Ultra-marathon. Below: Alberto Salazar training as a 19 year old during cross country season.
1977 Cross Country season
Typed out version of Alberto’s written log book
Sept 5-11 105 miles
9/5 M – AM 7 miles PM 7 miles
9/6 T – AM 11 miles PM 3 miles
9/7 W – AM 7.5 miles PM 11.5 miles
9/8 T – AM 5 miles PM 8 miles
9/9 F – AM 6 miles PM 9 miles
9/10 S – AM 3.5 warm-up, 6x 1 mile (5:12 to 4:44) w/400 jog PM 4 miles
9/11 S – AM 4 miles PM 11 miles
Sept 12-18 108 miles
9/12 M – AM 6 miles PM 12 miles
9/13 T – AM 6 miles PM 1 mile warmup, 6x 1 mile w 400 jog (5:30,5:00,5:04,4:50,5:05,4:50) , 3 miles easy
9/14 W – AM 6 miles PM 9 miles
9/15 T – AM 6 miles PM 2 mile warmup, 3 x 150 steep hill (60-70s), 6 miles
9/16 F – AM 6 miles PM 8 miles
9/17 S – AM 2.5 miles easy, 10.5 miles in 54:15 PM 5 miles easy
9/18 S – AM 13 miles
Sept 19-25 110 miles
9/19 M – AM 7.5 miles PM 8.5 miles
9/20 T – AM 6 miles PM 2 miles warmup, 6x 1 mile w/400 jog(4:54,4:46,4:46,4:42,4:32,4:18) 3.5 miles
9/21 W – AM 7.5 miles PM 7.5 miles
9/22 T – AM 7.5 miles PM 2 miles 3 sets 3×300 hill (E-M-H), 3.5 miles
9/23 F – AM 7.5 miles PM 7.5 miles
9/24 S – AM 2 mile warmup, 30th Avenue Drill: mile in 3:15, 2nd mile in 3:20, last one 3:20, 14 miles total
9/25 S – AM 11 miles easy PM 2 miles with stairs
Sept 26-Oct 2 98 miles
9/26 M – AM 7 miles PM 7 miles, 6x 30/30 (28/32)
9/27 T – AM 7 miles PM 4 x mile (3:30), 3 x 1 mile(5:10,4:54,4:32) w/ 400 jog, 3 miles warmdown
9/28 W – AM 7 miles PM 8 miles
9/29 T – AM 7 miles PM 2 miles, 9x hill on golf course, 3 miles
9/30 F – AM 5 miles PM 4 miles
10/1 S – AM 2.5 miles 11:30 meet 2 miles, 10000 CX in 29:22 (1st, Virgin 2nd) 3 mile warmdown
10/2 S – AM 13 miles
Oct 3 – Oct 9 109 miles
10/3 M – AM 7 miles PM 7 miles, 6 x 30/30
10/4 T – AM 7 miles PM 1 mile warmup, 11 miles @ 5:11, 1 mile cooldown
10/5 W – AM 7 miles PM 7 miles, 6 x 30/30
10/6 T – AM 7 miles PM 1.5 miles, 9 x hill (E,M,H), 3.5 miles
10/7 F – AM 7 miles PM 8 miles
10/8 S – 6am 2.5 miles, 10am 1.5 easy, 6×1 mile (5:12,5:07,4:54,4:48,4:44,4:31) 400 jog, 3 miles easy
10/9 S – AM 14 miles (around the Butte)
Oct 10 – Oct 16 106 miles
10/10 M – AM 7 miles PM 8 miles
10/11 T – AM 7 miles PM 1.5 miles, mile (3:09), 1.5 miles, 5 x 880/330 (2:26,2:19,2:26,2:11,2:25/49-50), 1.5 miles easy
10/12 W – AM 7 miles PM 8 miles
10/13 T – AM 7 miles PM 2 miles, 9x 300 hill (E, M, H), 3.5 miles
10/14 F – AM 7 miles PM 8 miles
10/15 S – 6am 3 miles, 10am 30th Ave Drill: mile (3:12), 4 miles (@5:17), mile (3:12), 4 miles, mile (3:15), 1 mile cooldown
10/16 S – AM 14 miles
Oct 17 – Oct 23 88 miles
10/17 M – AM 7 miles PM 8 miles
10/18 T – AM 7 miles 1.5 mile warmup, PM 4 x 330 uphill, 4 x 330 downhill, 3 mile cooldown
10/19 W – AM 7 miles PM 8 miles
10/20 T – AM 5 miles PM 3 mile warmup, 1 mile (4:13), 1 mile easy, 4×880/330 (2:26,2:22,2:16,2:16/50-48) 2 miles.
10/21 F – AM 6 miles, sore tendon
10/22 S – AM 4 miles PM 6 miles still painful, but better
10/23 S – AM 13 miles
Oct 24 – Oct 30 100 miles
10/24 M – AM 7 miles PM 8 miles
10/25 T – AM 5 miles PM 3 mile warmup, 3x mile(3:29,3:23,3:17), 2×880/330 (2:32,50,2:22,51) 1 mile cooldown
10/26 W – AM 7 miles PM 8 miles
10/27 T – AM 7 miles PM 5 miles and strides
10/28 F – AM 5 miles PM 5 miles
10/29 S – 6am 3 miles 11am 2 miles , 10,000 race (3rd), 2 miles PM 5.5 easy
10/30 S – AM 15 miles
Oct 31 – Novt 6 98 miles
10/31 M – AM 7 miles PM 8 miles, 6×30/30, 1 mile cooldown
11/1 T – AM 7 miles PM 3 miles, 5×330 uphill and downhill, 3 mile cooldown
11/2 W – AM 7 miles PM 8 miles
11/3 T – AM 7 miles PM 3 miles, 4x mile (3:24, 3:22, 3:19, 3:18), w/ 400 jog, 2×880/330
11/4 F – AM 4 miles PM rest
11/5 S – 6am 3 miles 11am 3 miles, 1 mile (4:14) cont. 1 mile (5:12), then 3 miles at 5:12, 3×330 (51,49,45)
11/6 S – AM 12 miles
Nov 7 – Nov 13 86 miles
11/7 M – AM 7 miles PM 7 miles, 8×330, 1 mile cooldown
11/8 T – AM 7 miles PM 3 miles, 3x mile (3:27, 3:22, 3:18) with 400 jog, 3×880/330(2:32,51,2:20,47,2:16,47)
11/9 W – AM 5 miles PM 5 miles
11/10 T – AM 5 miles PM 2 miles, 3×330 (42,49,51), 3 miles, 3×330(51,49,45), 1 mile cooldown
11/11 F – AM 3 miles PM 4 miles
11/12 S – AM 2 miles, 10,000 Xc 29:47 (3rd), 2 miles cooldown
11/13 S – AM 12 miles
Nov 14 – Nov 20 67 miles
11/14 M – AM 5 miles PM 5 miles, 6×30/30
11/15 T – AM 5 miles PM 4 miles
11/16 W – AM 5 miles PM 2 miles, 3x mile (3:30, 3:22, 3:18), 2x 880/330 (2:30,51,2:22,48) 2 miles
11/17 T – AM 5.5 miles PM 6.5 miles
11/18 F – AM 5 miles PM 2 miles, 9×330 (52,52,51,49,48,47,48,49,46), 1 mile
11/19 S – AM 3 miles PM 4 miles
11/20 S – AM 4 miles
Nov 21 – Nov 27 44 miles
11/21 M – AM 2 miles 11am NCAA CX (9th), Team beat UTEP 100-105.
11/22 T – 5 miles
11/23 W – 5 miles
11/24 T – 4 miles
11/25 F – 5 miles
11/26 S – 7am 3 miles Noon AAU 10000m XC (10th)
11/27S – 4 miles