Get Advanced marathoning PDF

By Pete Pfitzinger

ISBN-10: 0736074600

ISBN-13: 9780736074605

ISBN-10: 0736082034

ISBN-13: 9780736082037

Shave mins off some time utilizing the newest in science-based education for severe runners. Advanced Marathoning has all of the info you want to educate smarter, stay damage loose, and arrive at the starting point able to run the marathon of your life.

Including marathon-pace runs and pace runs, Advanced Marathoning offers merely the simplest equipment of teaching. you will tips on how to supplement your operating exercises with energy, center, flexibility, and shape education; enforce state-of-the-art food and hydration thoughts and restoration innovations; and taper safely to arrive height performance.

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

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Extra resources for Advanced marathoning

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A problem with glycogen depletion is that there aren’t warning signs that it’s going to occur until it’s too late. When you need to slow suddenly in a marathon, the culprit is probably glycogen depletion, not dehydration, which tends to affect you more gradually. You can prevent carbohydrate depletion by glycogen loading. Glycogen loading (also known as carbohydrate loading) is the practice of manipulating your diet and training to increase your glycogen stores. Marathoners can almost double their muscle glycogen stores by doing a long run 7 days before a race, then eating a low-carbohydrate diet for 3 days, followed by a high-carbohydrate diet (70 to 80 percent of calories from carbohydrate) for the 3 days before the race.

When building your mileage, it’s particularly important to train on soft surfaces to reduce the accumulated jarring on your body and to wear running shoes that suit your needs and are in good repair. Give yourself a break. Don’t let mileage become a goal in itself. Aimlessly running high mileage can lead to chronic overtiredness and burnout. Your training should be focused on a target race such as a marathon. When you have run your target race, give your body a break before building your mileage for your next goal.

Each shift in priorities is reflected in a new mesocycle. Elements of Training /// 27 Each mesocycle is divided into several microcycles. A microcycle is a series of days that make up a shorter block of training. Microcycles can be anywhere from 4 days to 2 weeks long. Often, the most effective training pattern is a microcycle of 8 to 10 days. Because we realize that the rest of your life revolves around a 7-day week, we’ve made a practical compromise on the ideal. We’ll use the terms microcycle and week interchangeably in this book.

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Advanced marathoning by Pete Pfitzinger

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