Boston Marathon

Boston Marathon

by Jeff Galloway

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Overview

Boston Marathon by Jeff Galloway

This book lays out all the training necessary to qualify for the Boston Marathon. Due to significant rest days each week, and Galloway's highly successful run-walk-run method, most runners run injury free and can enjoy family and social activities while improving performance to the highest level.

Product Details

ISBN-13: 9781841263540
Publisher: Meyer & Meyer Sport
Publication date: 04/04/2012
Pages: 208
Sales rank: 1,351,391
Product dimensions: 6.50(w) x 9.40(h) x 0.80(d)

About the Author

Jeff Galloway is a best selling author of numerous running books. He is a columnist for Runner's World as well as an inspirational speaker for more than 200 running and fitness sessions each year.

Table of Contents

1 The Power of Boston: Why is the Boston Marathon the Greatest? 11

2 My All-Time Favorite Marathon: Sharing Boston 1996 with my Dad 12

3 Six Steps to Qualifying for the Boston Marathon 14

4 How to Choose the Right Course-Some are Faster 16

Websites

Pick 3 races in a row

Races with the highest percentage of qualifiers

5 A Tour of the Boston Courses with Bill Rodgers 19

6 How to Qualify and Enter 25

7 A Blending of Key Elements 26

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

8 For Extra Credit Workouts, compression sleeves, supplements, mental training, water running, heart monitors 29

9 Training Schedules: 31

Time goal 3:05 32

Time goal 3:10 36

Time goal 3:15 40

Time goal 3:25 44

Time goal 3:30 48

time goal 3:35 52

Time goal 3:40 56

Time goal 3:45 60

Time goal 3:55 64

Time goal 4:00 68

Time goal 4:10 72

Time goal 4:25 76

Time goal 4:40 80

Time goal 4:55 84

Time goal 5:10 88

Time goal 5:25 92

10 What if? Making Adjustments Due to Non-perfect Conditions 97

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

11 The Galloway Run-Walk-Run Method: "Walk breaks give you control over your training and your fatigue." 101

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

12 The "Magic Mile" is Your Reality Check 105

The best predictor of performance

How to do the "MM"

Galloway's Performance Predictor

The "leap of faith" goal prediction-how much?

13 Your Journal-The Best Planning and Evaluation Tool 111

The planning process

The data recording

Morning pulse as a guide for overstress

14 Form Improvement Drills-To Make Running Faster and Easier 117

15 The Principles of Great Running Form 121

I believe that running is an inertial activity

Relaxed muscles

The big three: posture, stride and bounce

16 Hill Training Builds Strength-And More 127

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

17 Speed Training Prepares You for Top Performance 131

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

18 How Speed Training Works 139

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

19 Race Day! 142

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

20 Mental Toughness 151

Left brain vs. right brain

Three strategies for staying mentally tough

I Rehearsing Success

II Magic Words

III Dirty Tricks

21 Cross Training: Getting Better as You Rest the Legs 156

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!

22 Dealing with the Heat 163

"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

23 Choosing the Best Show for you 169

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?

24 The Clothing Thermometer: What to wear, based upon the temperature 175

25 Practical Eating Issues 177

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

26 Troubleshooting Performance 181

Times are slowing down at end

Slowing down in the middle of the race

Nauseous at the end

Tired during workouts

27 Problems/Solutions 183

Side pain

I feel great one day... and not the next

Cramps in the muscles

Upset stomach or diarrhea

Headache

28 Staying Injury-Free 189

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 3rd or 4th week

Avoid a long stride-whether walking or running

29 Injury Troubleshooting 193

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

30 Treatment Suggestions-From One Runner to Another 197

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

31 Products that Enhance Running 203

The Stick

Endurox R4

Other Galloway Books: training schedules, and gifts that keep on giving-even to yourself

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