|
|
|
Marathon: You Can Do It!
Table of Contents
|
Introduction
|
|
ix
|
|
Origin of the Marathon
|
|
xi
|
|
|
|
|
|
|
I
|
Training
|
|
1
|
|
1
|
|
Getting Started
|
|
2
|
|
2
|
|
The Long Run
|
|
11
|
|
3
|
|
The Galloway Run-Walk-Run Method
|
|
14
|
|
4
|
|
Running Form
|
|
23
|
|
5
|
|
Cross Training
|
|
29
|
|
6
|
|
The Programs
|
|
35
|
|
|
|
|
|
|
II
|
Inspiration
|
|
59
|
|
7
|
|
The Source of Motivation
|
|
60
|
|
8
|
|
Getting Motivated
|
|
65
|
|
9
|
|
Staying Motivated
|
|
69
|
|
10
|
|
The Power of the Group
|
|
73
|
|
|
|
|
|
|
III
|
Breaking Through
|
|
77
|
|
11
|
|
A Mental Tour of the Marathon
|
|
78
|
|
12
|
|
Magic Marathon Words
|
|
85
|
|
13
|
|
Dirty Tricks
|
|
89
|
|
|
|
|
|
|
IV
|
The Big Day
|
|
93
|
|
14
|
|
Countdown
|
|
94
|
|
15
|
|
Recovery and Beyond
|
|
100
|
|
|
|
|
|
|
V
|
Running Faster
|
|
105
|
|
16
|
|
The Marathon in Real Time
|
|
106
|
|
17
|
|
To Run faster, You Must Train Faster
|
|
112
|
|
18
|
|
Hills Build Strength
|
|
117
|
|
19
|
|
Speed Play
|
|
122
|
|
|
|
|
|
|
VI
|
Food and Fat Burning
|
|
131
|
|
20
|
|
Fat Burning as a Way of Life
|
|
132
|
|
21
|
|
How You Eat Determines How Good You Feel
|
|
140
|
|
22
|
|
Boosting Blood Sugar& Motivation
|
|
147
|
|
23
|
|
The Marathon Diet
|
|
151
|
|
|
|
|
|
|
VII
|
Practical Advice
|
|
155
|
|
24
|
|
Getting Older
|
|
156
|
|
25
|
|
Injuries & Interuptions
|
|
162
|
|
26
|
|
Breathing
|
|
167
|
|
27
|
|
Running Hot and Cold
|
|
169
|
|
29
|
|
Heart Rate Monitors
|
|
176
|
|
29
|
|
Best Foot Forward
|
|
180
|
|
|
|
|
|
|
|
Appendix
|
|
185
|
|
Predicting Your Performance
|
|
186
|
|
|
|
190
|
|
Running Resources and Contacts
|
|
194
|
|
|
|
198
|
|
|
|
200
|
|
|
|