Scott Douglas, Peter Pfitzinger's Advanced Marathoning (2nd Edition) PDF

By Scott Douglas, Peter Pfitzinger

ISBN-10: 0736074600

ISBN-13: 9780736074605

Shave mins off it slow utilizing the most recent in science-based education for critical runners. Advanced Marathoning has the entire info you must 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 in basic terms the simplest equipment of educating. You'll supplement your working routines with energy, center, flexibility, and shape education; enforce state of the art nutrients and hydration concepts and restoration options; and taper effectively to arrive height performance.

With easy-to-understand daily education schedules for 18- and 12-week education 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. If you're able to in attaining your own top, this booklet is for you.

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Extra info for Advanced Marathoning (2nd Edition)

Sample text

Healthier people are capable of greater achievements As I will expand on in detail in Chapter 2, the advantages of improved health and fitness are not limited to physical well-being. Improved well-being leads to greater mental clarity, greater concentration, and the ability to maintain quality of work for a longer period of time. Physical activity stimulates the subconscious, thus allowing it to do what it does best: solve problems. The subconscious has the ability to develop and bring to the conscious mind solutions to problems we had not been able to solve while actively looking for answers.

In that sense, daily life is an endurance sport. A lower average heart rate is a valuable asset for anyone, but especially for a high-performance athlete. If an athlete starts an exercise session with a lower heart rate, it will take that athlete longer to reach his or her anaerobic threshold. Anaerobic threshold, sometimes referred to as the lactate threshold, is the point at which the body can no longer remove waste products and therefore performance declines. 29 Another excellent way to reduce the energy requirements of your heart is to improve your maximal oxygen consumption.

Those with a strong, efficient heart have more energy Line B represents the same person with exercise incorporated into his or her daily schedule. The heart rate spikes to 150 bpm during exercise, but then it regulates for the rest of the day. After about three months of regular exercise, the average heart rate drops, as shown in the graph. When the heart gets stronger from exercise, it begins pumping more efficiently and therefore doesn’t need to pump as often. The benefits are significant. eps 10/19/15 12:21 PM The 4 Components of Vitality about 59 bpm, or 84,960 a day, when not exercising.

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