March 15, 2018

Download e-book for iPad: Advanced marathoning by Pete Pfitzinger

By Pete Pfitzinger

ISBN-10: 0736074600

ISBN-13: 9780736074605

ISBN-10: 0736082034

ISBN-13: 9780736082037

Shave mins off it slow utilizing the most recent in science-based education for critical runners. Advanced Marathoning has the entire details you must educate smarter, stay harm unfastened, and arrive at the place to begin able to run the marathon of your life.

Including marathon-pace runs and pace runs, Advanced Marathoning presents merely the simplest tools of educating. you will how to supplement your operating exercises with energy, middle, flexibility, and shape education; enforce state-of-the-art nutrients and hydration techniques and restoration recommendations; and taper adequately to arrive height performance.

With easy-to-understand daily education schedules for 18- and 12-week training for weekly distances of fifty five, fifty five to 70, 70 to eighty five, and 85-plus miles, Advanced Marathoning is just the main finished and effective method of marathoning. in case you are able to in achieving your own top, this booklet is for you.

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Extra resources for Advanced marathoning

Sample text

Because the two factors that typically conspire to make you slow in the last few miles of the marathon are glycogen depletion and dehydration. By understanding the role of nutrition for marathon preparation and racing, you can develop strategies to optimize your marathon performance. This chapter discusses the importance of staying well hydrated and how to prevent dehydration, the roles of carbohydrate and fat as the primary fuels for endurance exercise and how to prevent glycogen depletion, the role of protein for endurance athletes, the need to maintain normal iron levels, and nutrition considerations for racing the marathon.

The challenge in pursuing marathoning excellence is to find the mileage range that you can handle without breaking down. Also, although racing performance improves with increased mileage, the incremental improvement decreases the more mileage you do. In Daniels’ Running Formula (2005), renowned coach and physiologist Jack Daniels, PhD, explains the principle of diminishing return: “Adding more and more mileage to your weekly training does not produce equal percentages of improvement in competitive fitness” (page 13).

Therefore, prepare for these races with a minitaper of 4 to 6 days. You can’t afford to taper any longer than 6 days because the tune-up race isn’t your primary goal, and you need to keep training for the marathon. A tune-up race of 15K to 25K really represents a training block Elements of Training /// 29 of at least 10 days, consisting of 4 to 6 days of tapering, the race itself, and several days’ recovery before the next hard training session. The second category of tune-up race distances is 8K to 12K.

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Advanced marathoning by Pete Pfitzinger

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