Index • Symbols & Numerics • advanced runners. See also marathon training 1-rep max test, 195–196 about creating a training plan, 5K races. See short distance races 153–155 10K races components of a program, 155–158 determining interval workout easy long runs, 104–105 pace, 114 how many miles are enough?, determining a tempo pace, 90–91 77–79, 81 as end to training cycle, 128, 140, long runs, 102 143, 161, 164 marathon pace runs, 88 starting out too fast, 278 Olympic training, 314 20-week training program tempo pace, 91 advanced runners, 158–171 training cycles, about, 158–159 beginning runners, 124–132 training cycle 1, 159–160 intermediate runners, 137–152 training cycle 2, 161–163 26.2 miles, setting the distance, 13 training cycle 3, 164–166 50 marathons in 50 days, 1 training cycle 4, 167–169 400-meter run, 181, 184, 187 training cycle 5, 170 training cycle 6, 171 training errors, 299–304 • A • aerobic fi tness. See fi tness aerobic pace. See tempo training accelerating runs, 105 aerobic power cut-downs, 118–119 acclimatization to heat/cold, 269 aerobic power ladders, 117–118 accountability, training motivation aerobic power pyramids, 119 and, 22–24 aerobic power repeats, 116–117 Achilles tendonitis/teninosis, 245–247 aerobic power (VO max) acidosis threshold (lactate), 52–53 2 blood volume and energy, 55–56, actin (muscle protein), 49 110–111 adaptations to running. See also defi ned/described, 43, 48 physiology, running; interval training, 112–114, 116–120, psychological stress/challenges; 146–150, 167–170 race day, recovery; recovery/ plan, advanced training, 154 recovery time COPYRIGHTEDplan, MATERIAL intermediate training, 134, 137 about, 19 race performance and, 50 benefi ts of running, 76–77 tapering, 260 to fuel or not to fuel, 106–108 aerobic training. See also marathon interval training, 110–111, 119–120 training long runs, 99–101, 104, 156–157 about the importance of, 75 marathon training, 54–57 achieving success, 75–76 preparing for the weather, 268–269 benefi ts of lots of miles, 76–77 reaching your upper limit, 180 hill workouts, 83–86 recovery time/strategies, 82–83, how many miles are enough?, 77–81 229–230, 259 increasing weekly mileage, 81–83 tempo workouts, 90 training errors, 299–304 330_9781118343081-bindex.indd0_9781118343081-bindex.indd 329329 110/9/120/9/12 33:45:45 PMPM 330 Running a Marathon For Dummies aerobic training (continued) how many miles are enough?, 77–79 pace runs, 86–88 long runs, 102 tempo workouts, 88–95 marathon pace runs, 87 training errors, 301–302 tempo pace, 90–91 affi rmations. See positive affi rmations/ training cycles, about, 124–125 self-talk training cycle 1, 125–126 age/aging training cycle 2, 127 avoiding anxiety, 11–12 training cycle 3, 128 benefi ts of stretching, 213 training cycle 4, 129–130 gender differences, 213 training cycle 5, 131 heart rate, 40 training cycle 6, 132 muscle loss and bone density, 177 training errors, 299–304 qualifying times, 308 bench press, 201–203 recovery/recovery time, 262 Berlin Marathon (Germany), 308–309 running injuries, 236 biomechanics, 30, 51 training errors, 300 birth-control pills, 255 aid stations, 19, 20 bleacher hops, 206–207 alcohol, running and, 14 blisters, 32, 33, 294 amenorrhea (menstrual blood. See heart function/structure; irregularity), 255 physiology, running anaerobic glycolysis, 47, 52–53, 89, blood pressure, 18, 41, 49, 80 112, 179, 278 blood sugar, 18–19, 53, 295 ankle pronation, 27, 238, 249 body. See physical adaptations anorexia (eating disorder), 255 to running anti-infl ammatory drugs, 233 body fat, 53, 80 antioxidants, 233 body temperature Antwerp Olympic Games of 1920, 13 benefi ts of stretching, 213 Arthritis Foundation, 20 coping with rise in, 18 assumptions about you, 3–4 dehydration and, 19, 79 Åstrand, Per-Olaf (physiologist), 113 importance of hydration, Athens, Greece, 1, 9 231–232, 282 Athens Classic Marathon (Greece), 311 body weight average marathon pace, 1 dehydration and loss, 19, 105–106, 296 average marathon time, 75 glycogen storage, 108, 230 muscle mass and, 194–195 • B • physical stress and injury, 235–236 running economy and, 51 Badwater Ultramarathon, 54 strength training and, 178–181 Bank of America Chicago Marathon, bone density, 77, 177, 228, 236, 251, 255 See 11, 20, 325 bones. stress fracture See barefoot running, 29–30 bonking. “hitting the wall” bathroom breaks, 108, 271, 273, Boston Marathon, 12, 87, 102, 304, 275–276, 293 310, 322 Battle of Marathon (Greece), 9, 13 bounds, 206–207 beginning runners. See also box jumps, 209–210 marathon training breathing components of a program, 122–124 maintaining control, 282–283 creating a training plan, 121–122 muscle cramps and, 316 easy long runs, 102 running technique and, 70 330_9781118343081-bindex.indd0_9781118343081-bindex.indd 330330 110/9/120/9/12 33:45:45 PMPM Index 331 bucket list, fulfi lling your, 9, 11 commitment bulimia (eating disorder), 255 beginning training, 14 butt kicks (running drill), 66–67 discipline and motivation, 76, 104, 313 “going it alone” training, 22–24 • C • Confucius (Chinese philosopher), 1 contractility (heart), 41 cable cross-overs, 203–204 contractions (muscle), 49, 205 calcium, 251, 253, 255–256 core circuit calendar of major events, 321–327 about, 191 calves, 200–201, 216, 221–222. See crunches, 191 also legs medicine ball crunches, 192–193 capillaries (blood vessels), 45–46, 56 push-ups, 191 carbohydrates side planks, 193–194 long run preparations, 106–108 Superman, 191–192 long runs and, 98–99 V-sits, 193–194 nutrition and, 229–230 cotton clothing/gear, 33–34, 269–270, role in metabolism, 53–54 294–295 carbo-loading, 266 Coubertin, Pierre de (Olympic Games cardiac output founder), 9, 13 defi ned/discussed, 18, 40–43 counting steps, 285 hydration and, 231 cramps, 316 interval training and, 110–111 Crohn’s & Colitis Foundation, 20 strength training, 178 cross-country skiing, 226 cross-training VO2 max and, 55, 111 cardiovascular fi tness aerobic fi tness and, 225–226 about running and, 10 beginning runners, 79, 125 cross-training and, 225–226 post-race recovery, 288 interval training and, 113 recovery from injuries, 239, 315 charities, fund-raising and marathon running-related activities, 226–227 support, 3–8, 10–11, 20, 310 taking a break from running, 227–228 Chicago Marathon. See Bank of training errors, 300 America Chicago Marathon crunches, 182–183, 191 chocolate milk, 230 Csikszentmihalyi, Mihaly chronic muscle strain, 253–254 (psychologist), 101 circuit training/workouts cushioning shoes, 28–30, 237 about, 180–181 cycling, 227–228 core circuit, 191–204 running circuit, 181–190 • D • clothing. See cold weather running; hot weather running; marathon dehydration. See also hydration/ kit; specifi c item hydration strategies coaches, working with, 21–22 avoiding/delaying, 19, 282 cold water/contrast baths, 233 muscle cramps and, 316 cold weather running post-race recovery, 286 pre-race preparation, 269 preparing for the weather, 268–269 running gear, 34–35 depression (post-marathon blues), 288 training errors, 303–304 depth jumps, 208–209 330_9781118343081-bindex.indd0_9781118343081-bindex.indd 331331 110/9/120/9/12 33:45:45 PMPM 332 Running a Marathon For Dummies directory of major marathons, estrogen, 236, 251–252, 255–256 321–327 euphoria/energy (“runner’s high”), discipline, training, 76, 104, 313 101, 104 distance exercise-related transient abdominal about the origin of 26.2 miles, 13 pain [ETAP] (side stitches), 316 average marathon times, 75 how many miles are enough?, 77–81 • F • interval training and, 110 male-female differences, 43 family support, 10, 12, 14, 272, steps needed for 26.2 miles, 25 318–319 ultramarathons, 54 fast-twitch muscle fi bers, 47–48, distance running, toughness, 98 56–57 See downhill running. hills, running fats drafting, 280 long run preparations, 108 Dublin Marathon (Ireland), 309 long runs and, 98–99 dynamic stretching male-female metabolism, 54 about repetition and, 217 role in metabolism, 53–54 calves, 221–222 female athlete triad, 255–256. See also hamstrings, 218–219 gender differences leg swings, 217–218 fi ber, 108, 275, 294 quadriceps, 220 50 marathons in 50 days, 1 fi tness • E • about running and, 10 as byproduct of running, 80 easy long runs, 102–105 development of interval training, 113 easy runs/easy days. See also rest days strength training and, 176–179 advanced runners, 154–156 training errors, 299–304 avoiding injury, 237–238 5K races. See short distance races circuit training and, 181 fl at feet, 236 distance goals, 83 fl exibility, 213–214, 225–226 marathon pace and, 87 fl ow (moment/experience/relaxed training, beginning runners, 122–123 state), 101, 104 training, intermediate runners, 135 fl uidity, running stride, 69–71 training errors, 301 fl uids. See dehydration; hydration/ eating/eating habits. See nutrition hydration strategies elliptical trainer, 227 food. See nutrition emotions. See psychological foot/feet. See also running shoes stress/challenges arch height, 26 endorphins, 101 barefoot running, 29–30 endurance running blisters, 32, 33, 294 assumptions about you, 3–4 pronation, 26–27 average marathon pace, 1 running injuries, 236 body adaptations, 54–57 running mechanics, 51 50 marathons in 50 days, 1 running technique, 59–61 muscle fi ber changes, 56–57 form drills, 63–69, 122 strength training and, 176–179 Freud, Sigmund (psychiatrist), 118 energy, feelings of (fl ow/ fuel belt, 35, 106, 294 experience), 104 330_9781118343081-bindex.indd0_9781118343081-bindex.indd 332332 110/9/120/9/12 33:45:45 PMPM Index 333 fuel/fueling. See also nutrition pace group, 273 carbo-loading while tapering, 266 tempo runs, 124, 136, 157 consuming carbs during the race, 281 VO2 max, 112 long run preparations, 106–108 why run a marathon?, 10–11, 289 fund-raising.