CONTENTS

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       FOREWORD BY KARA GOUCHER

       Introduction: The Wall-Hitters Club

PART ONE: THE TWO-RULE DIET

       1. Meeting Your Carbohydrate Needs

       2. Getting Lean

       3. Practicing the Two-Rule Diet

PART TWO: PERFORMANCE NUTRITION FROM DAY 1 TO RACE DAY

       4. Fueling Your Workouts

       5. The Taper Diet

       6. Prerace Nutrition

       7. Race Nutrition

       8. After the Race

PART THREE: NUTRITION-TRAINING SYNERGY

       9. Training for the Wall

     10. Nutrition-Training Plans for the Half Marathon

     11. Nutrition-Training Plans for the Marathon

     ACKNOWLEDGMENTS

     APPENDIX: TRAINING AND NUTRITION JOURNAL

     INDEX

     ABOUT THE AUTHOR