Boston Marathon: How to Qualify

ISBN-10: 1841263540
ISBN-13: 9781841263540
Edition: 2012
Authors: Jeff Galloway
List price: $18.95 Buy it from $5.82
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Book details

List price: $18.95
Copyright year: 2012
Publisher: Cardinal Pub Group
Binding: Paperback
Pages: 208
Size: 6.50" wide x 9.25" long x 0.50" tall
Weight: 1.100
Language: English

The Power of Boston: Why is the Boston Marathon the Greatest?
My All-Time Favorite Marathon: Sharing Boston 1996 with my Dad
Six Steps to Qualifying for the Boston Marathon
How to Choose the Right Course-Some are Faster
Websites
Pick 3 races in a row
Races with the highest percentage of qualifiers
A Tour of the Boston Courses with Bill Rodgers
How to Qualify and Enter
A Blending of Key Elements
Set realistic goals each season
How much improvement one can expect
Use the "magic mile" time trial in this book to monitor improvement
The long runs are the most important training component
There must be significant rest between stress workouts
Back off when your "gut instinct" tells you that you may be getting injured
Cadence drills improve efficiency
Acceleration-gliders train the muscles to "shift gears"
Hills build strength and improve performance
For Extra Credit Workouts, compression sleeves, supplements, mental training, water running, heart monitors
Training Schedules:
Time goal 3:05
Time goal 3:10
Time goal 3:15
Time goal 3:25
Time goal 3:30
time goal 3:35
Time goal 3:40
Time goal 3:45
Time goal 3:55
Time goal 4:00
Time goal 4:10
Time goal 4:25
Time goal 4:40
Time goal 4:55
Time goal 5:10
Time goal 5:25
What if? Making Adjustments Due to Non-perfect Conditions
Race weekend doesn't match up with the training plan
If race day conditions are not right...
Injury interruption
Sickness interruption
Career, vacation, family interruptions
Cross training can keep you fit, if you must stop running
The Galloway Run-Walk-Run Method: "Walk breaks give you control over your training and your fatigue."
Walk before you get tired
A short and gentle walking stride
No need to ever eliminate the walk breaks
How to keep track of the walk breaks
Strategies by pace per mile
The "Magic Mile" is Your Reality Check
The best predictor of performance
How to do the "MM"
Galloway's Performance Predictor
The "leap of faith" goal prediction-how much?
Your Journal-The Best Planning and Evaluation Tool
The planning process
The data recording
Morning pulse as a guide for overstress
Form Improvement Drills-To Make Running Faster and Easier
The Principles of Great Running Form
I believe that running is an inertial activity
Relaxed muscles
The big three: posture, stride and bounce
Hill Training Builds Strength-And More
The Hill Workout
Hill Running Form
Hill training strengthens lower legs and improves running form
Running faster on hills in races
Downhill form
Biggest mistakes: too long a stride, bouncing too much
Speed Training Prepares You for Top Performance
Gradually pushing up the workload
Stress + Rest = Improvement
Introducing the body to speed through "drills"
A gentle increase in your weekly workouts causes a slight breakdown
The damage
Beware of junk miles
Speed training gets you into the anaerobic zone: producing an oxygen debt
The anaerobic threshold
The talk test-how aerobic are you?
Fast Twitch vs. Slow Twitch Muscle Fibers
Are you working too hard toward a time goal?
The personal growth of speed training
How Speed Training Works
Sustained Speed-through an increase in the number of repetitions
Longer runs improve endurance-and help you improve finish time
Running form improves
Watch out! Speedwork increases aches, pains and injuries
Beware of the ego
Race Day!
Rehearsal
The afternoon before
Race number
Computer chip
Eating issues
Drinking
Pack your bag
Race day checklist
After the start
After mid-race
The next day
Mental Toughness
Left brain vs. right brain
Three strategies for staying mentally tough
Rehearsing Success
Magic Words
Dirty Tricks
Cross Training: Getting Better as You Rest the Legs
Cross training activities
Ease into a new exercise!
Water running can improve your running form
Fat burning and overall fitness exercises
Cross training for the upper body
Weight training
Don't do these on a non-running day!
Dealing with the Heat
"Forget about a personal record when it's over 60F"
Hot long runs: when to run, don't wear a hat, taking a pool break, sun screen
How to adjust pace as the temperature increases
Heat disease alert: symptoms, risk factors and action plan
Heat adaptation workout
Maintaining heat adaptation during the winter
Choosing the Best Show for you
How to choose a really good running store
How to determine your foot type
Choosing shoes by foot shape and function
Go by fit and not the size notes on the box
Racing shoe or lightweight training shoe?
Shoes for women
Breaking in a new shoe
How do you know When it's time to get a new shoe?
The Clothing Thermometer: What to wear, based upon the temperature
Practical Eating Issues
Eating the day before a run, right before a run and during a run
How much fluid to drink the day before, the morning of a run and during the run
Preventing side pains
Maintaining stable blood sugar levels during a run
The bad side of fat
Electrolytes
Drinking/eating schedule before a hard morning run
Eating during a run
It is important to re-load after exercise-within 30 minutes
Troubleshooting Performance
Times are slowing down at end
Slowing down in the middle of the race
Nauseous at the end
Tired during workouts
Problems/Solutions
Side pain
I feel great one day... and not the next
Cramps in the muscles
Upset stomach or diarrhea
Headache
Staying Injury-Free
Be sensitive to weak links
How do you know that you are injured?
Treatment options
Treatments while you are waiting to see a doctor
Preventing injury
Don't stretch!
Do the "toe squincher" exercise (prevention of foot and heel injuries)
Don't increase total mileage or minutes more than 10% a week more than 2 weeks in a row.
Drop total mileage in half every 3<sup>rd</sup> or 4<sup>th</sup> week
Avoid a long stride-whether walking or running
Injury Troubleshooting
Quick treatment tips
For all injuries
Muscle injuries
Tendon and foot injuries
Knee injuries
Shin injuries
Best cross training modes to maintain your running conditioning
Treatment Suggestions-From One Runner to Another
Knee pain
Outside of knee pain- illiotibial Band Syndrome
Shin pain-"Shin Splints" or Stress Fracture
Heel pain- Plantar Fascia
Back of foot-Achilles tendon
Hip and groin
Calf muscle
Products that Enhance Running
The Stick
Endurox R4
Other Galloway Books: training schedules, and gifts that keep on giving-even to yourself

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