| |
| |
| |
| 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 | |