Your First Marathon - Table of Contents
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Your First Marathon - Table of Contents
Jack_Scaff Thu Aug 18, 2011 3:42 pm
Table of Contents
Dedication iv
Michelangelo, David, marathons and the miracle of endurance running v
Foreword by Kenny Moore vi
Foreword by Frank Shorter vii
Preface viii
Introduction to "The Old Testament" 1
Suppose There Was A Pill That Would... 2
Would you take it? 2
Chapter 1—First Month 3
Let's Hit the Road 4
How's Your Health? 5
Treadmill Stress Testing: A Remarkably Valuable Tool 6
First Rules 6
Rules of the Road 6
Rules of the Road in Summary 10
Running Etiquette 10
Your Weekly Training Schedule for Month 1 11
Looking Ahead to Your Training Year 11
9-Month Schedule 11
Chapter 2—Second Month 13
Early Questions 13
Your Training Schedule for Month 2 16
Chapter 3—Third Month 17
Running Style 17
Body Carriage 17
Head 18
Arms and Hands 18
Feet 18
Legs 19
Running Style Tidbits 19
About Hills 19
Eccentric Running 19
Your Training Schedule for Month 3 20
Chapter 4—Fourth Month 21
Your Weight 21
Choose to Burn More Calories 22
Why Lose Weight? 22
What to Eat and Drink 23
When to Eat 25
Your Weekly Training Schedule for Month 4 25
Chapter 5-Fifth Month 27
30-Mile Week Training Rules 27
Race Experience 28
Race Experience Will Teach You To 28
Running and Aggression 29
Additional Rules of Thumb 29
Assignment: Run 30 Miles Per Week. 30
Your Weekly Training Schedule for Month 5 30
Chapter 6—Sixth Month 31
Running Injuries 31
Honolulu Marathon Clinic's—Injury Prevention Protocols 31
The Skinny on Stretching 34
Stretching vs Warm Up 36
Passive Stretching 36
Honolulu Marathon Clinic's—Injury Identification 36
Honolulu Marathon Clinic's—Injury Protocol 37
Truth or Myth? 38
Honolulu Marathon Clinic's—Rehab Protocol 38
Your Weekly Training Schedule for Month 6 39
Chapter 7—Seventh Month 41
Collapse Point 41
The Wall 41
Your Weekly Training Schedule for Month 7 43
Turkey Trot 44
Chapter 8 — Eighth Month 45
Testing Yourself 45
Your Weekly Training Schedule for Month 8 45
Chapter 9—Ninth Month 47
Pacing the Marathon 47
Heat Stroke (Environmental Heat Illness) 48
Fluid Replacement 49
The Hype on Hypo and Hypernatremia 50
Heat Acclimatization 51
Post-Race Collapse Phenomenon 51
Race Etiquette 53
Your Weekly Training Schedule for Month 9 54
Chapter 10—Your First Marathon 55
The Week Before the Marathon 56
Complete the Marathon with Ease 57
Pre-Race 57
Race Day 58
The Race 59
How to Finish 61
Aid Station Etiquette 62
Finish Line Etiquette 62
Chapter 11—What's Next 63
Often Asked Questions Following a Marathon 63
Chapter 12—The First Honolulu Marathon, My First Marathon, Cardiac Rehabilitation and How I Became Friends with Olympians Frank Shorter and Kenny Moore 67
The Trilogy
(Marathon novices, read this first.) 75
Chapter 13—Man the Distance Animal 77
Born to Run 79
Chapter 14—Exercise, The Physiologic Magic and Mystique of One Hour 87
Prelude 88
Physiology 89
Benefits of LSD (Long, Slow Distance) 92
Chapter 15—Sex & Running,
A Paleo-Teleological Romp Through Time 97
Preface 97
Introduction to "The New Testament" 103
Chapter 16-Kids Run Marathon?
Why it's Child's Play 105
Growth 106
Bone Damage 106
Running and Intelligence 107
Long-Distance Running 108
Chapter 17-Personal Approach to a Mega Run (10,000 + runners) 111
Philosophy 111
Chapter 18-Thoughts on a 50-Mile Fun Run 113
Preface 113
Notes Gleaned from the Great Hawaiian Footrace 113
And Now On To Thoughts on a 50-Mile Fun Run 114
Guidelines 115
Handlers in Campsite 121
Logging the Experience 121
Chapter 19-How to Pick a Pair of Running Feet 123
Normal Feet 123
Toe Shoes 125
Purchasing Your First Pair of Shoes 126
Lace Your Shoes to Fit Your Foot 128
Chapter 20-Low-Back Pain & Running 129
What's Going On? 129
Examples of Williams' Flexion Exercises 131
Chapter 21-Endurance Running & Immune Function 135
Chapter 22-Hypertension-More Than You Ever Wanted to Know About High
Blood Pressure 137
Mean Flow 140
Medications for Hypertension 142
Practical Evaluation of the Hypertensive Individual 143
Salts (Sodium, Potassium, Magnesium, Calcium) 144
Rationale for Suboptimal Treatment of Hypertension 145
Diurnal Blood Pressure Variations and Emotional Stress 145
Emotional Stress 145
Chapter 23-Exercised-Induced Asthma 149
Chapter 24-Diabetes & Endurance-Exercise 151
Diabetes Falls into Two Categories 152
Chapter 25-Running, Alcohol & Fluids 159
Beer and Hydration 160
Chapter 26-The ABCs of Beer 163
Chapter 27-The Female Athlete 169
The Female Runner 170
How Exercise Benefits or Detracts from the Female Athlete 171
Running and the Pelvic Floor 174
Fat Distribution (female) 174
Race Strategies for Challenging Your Other Half
(For Women Only) 175
Chapter 28-Women, Personal Defense and Running 177
Myths or Facts about Rape 178
Jogging and Assault 180
Chapter 29-Running and Pregnancy 185
Breast Feeding 186
Chapter 30-Physical Activity and Estrogen-Dependant Cancer in Women 187
Chapter 31-Running with the Elements 189
Rain 190
Ice, Snow and Cold 190
Ice 190
Snow 191
Cold 192
Acclimatization to Heat, Humidity and Altitude 192
Heat and Humidity 192
Beat the Heat with a Slushy 194
Altitude 195
Drug Treatment of High Altitude Pulmonary Edema 197
Gravity 198
Chapter 32-Running With and Without Dogs 199
Running With Dogs 199
Running Without Dogs
How to Handle a Canine Encounter 200
Chapter 33-The Last Chapter 203
The 10 Rules as You Approach Your Last Chapter 203
Rule #1 204
The Tail of the Telomeres 207
Rule #2 210
Rule #3 213
Rule #4 214
Rule #5 215
Rules #6 through #10 216
Chapter 34-The First Marathon, Democracy and History 219
Chapter 35-The Omnivore's Guide to Perfect Nutrition 229
Cholesterol 234
Life 234
Liberty 234
Pursuit of Happiness 235
Dietary Needs and/or Supplements 239
{If any) for all Endurance Type Activities 239
And Finally, Our Nutraceutical Recommendations 243
Our Nutraceutical Menu Consists of: 244
Carbo-Loading Parties & Etc. 249
Chapter References 255
General References 259
Ode TUIT 273
Appendix-Training Log 275
Index 279
About The Author 290
Jack_Scaff- Poster
- Posts : 314
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Join date : 2011-07-21
Age : 55
Location : Nor Cal -
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