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