Underscored page references indicate charts and tables.
A
Achilles tendinitis, 84, 134, 140–41
ACSM, 159
Acute injuries, 135
Adaptations, physiological, 12, 82
Adrenaline, 23
Aerobic energy, 7
Agder College’s Institute for Sport, 23
Age
FIRST training program and, 24–25
goal finish times and, 21
injuries and, 24
marathon and, 25
men’s BQ training plan
performance and, 21–22
time prediction tables and, 19, 263–64, 265–66
training phases and, 120
women’s BQ training plan
Alder, Thomas, 30
American Academy of Physical Medicine and Rehabilitation, 137
American College of Sports Medicine (ACSM), 159
Amino acids, 148
Anaerobic metabolism, 53
Anatomical problem, 136–37
Ankle, rolled, 199
B
Barefoot running, 179
Beginner runners. See New runners
Bicycling. See Cycling
Biomechanical problem, 136–37
Blomme, Emily J., 132
Body weight, ideal runner’s, 150
Boston Marathon
advice on qualifying for, 205–6
goals for, realistic, 206
hill training for, 84
men’s BQ training plan
time prediction for, 206
women’s BQ training plan
Breathing during strength training exercises, 160
Burfoot, Amby, 3
C
Cadence
cycling, 95
stride, 98
Calf tears, chronic, 142–43
Caloric intake, 150–52
Carbohydrate loading, 151–52
Carbohydrate synthesis, 152
Cardiovascular fitness, 53, 94
Clothing for cold weather, 131
Coach’s Report, 33
Colangelo, Aaron, 3–4
Cold weather issues
acclimatization, 128
clothing, 131
cycling, 95–96
essentials, 129
hydration, 131
Q and A, 129–32
risks of running in cold, 87, 130
running strategies, 131–32
Competition. See specific race
Complex carbohydrates, 146
Consistency in training, 25
Cooldown
importance of, 82
long run, 57
tempo run, 56
track repeats, 55
Course profile, 20
Cross-Fit, 100
Cross-training. See also specific mode
essentials, 94–95
FIRST training program and, 93–94
frequency of, 98–99
in injury prevention, 95
intensity of, 99
length of sessions, 99
modes
best for runners, 99–100
elliptical machines, 101
jumping rope, 100
spinning classes, 100
strength training, 101
yoga, 101
Q and A, 98–101
running on same day and, 99
tapering and, 101
3plus2 training program and, 43–44, 94
for trail races, 199
variation principle and, 101–2
workouts
overview, 102–3
swimming, 105, 105, 108, 108–9
Cycling
benefits of, 95
cadence, 95
in cold weather, 95–96
indoor, 96
as mode of cross-training, 95–96, 199
outdoor, 95–96
spinning classes, 100
as triathlon component, 201
workouts
D
Deep water running (DWR)
as mode of cross-training, 97–98, 98
tips, 98
Diet. See Nutrition
Differences, individual, 12, 14
Diminishing returns, law of, 14
Distance
fitness improvement and, 83–84
goal finish times and, 19
marathon training program and, 85
Donald, Shirley, 123
DWR. See Deep water running
E
Elliptical machines, 101
Endurance performance, 44
Environmental conditions, 20. See also Cold weather issues; Elevation; Hot weather issues; Wind
Essentials
cold weather issues, 129
cross-training, 94–95
defining, 5
FIRST training program, 45
flexibility, 177
goal finish times, 18
hot weather issues, 129
injuries, 135
nutrition, 146–47
rest and recovery, 113
strength training, 158
three quality runs, 54
year-round training, 119
Exercises
in FIRST training program, benefits of, 5
form drills
strength training
breathing during, 160
lower-body, 159
Monster (Sumo Wrestler) Walk, 165, 165
One-Arm, One-Leg Bent-Over Row, 166, 166
order of, 159
recommended, 159
stretching
Hip Abduction/Iliotibial Band, 191, 191
Iliotibial Band (Foam Roller), 188, 188
Quadriceps/Hip Flexor, 184, 184
F
Fat calories, 146
Fat energy, 8
Finish times. See Goals
FIRST (Furman Institute of Running and Scientific Training) training program. See also 3plus2 training program
age and, 24–25
Burfoot and, 3
cross-training and, 93–94
effectiveness of, 9–10
essentials, 45
exercises in, benefits of, 5
heart-rate monitors and, 86–87
improved performance and, 10
injury prevention and, 5–6, 143–44
nutrition in, benefits of, 5
pace and, 43
plan, 121–22
principles of
diminishing returns law, 14
individual differences, 4, 12, 14
progressive overload, 12
reversibility, 14
specificity, 12
running clubs and, 5
starting, 80–81
strength training in, 157–58
12-week schedules of, 34
typical running program versus, 7–8
weight loss and, 34
year-round, 14
Fitness
aerobic/cardiovascular, 53, 94
distance and improved, 83–84
5K and, determining, 46
intensity and improved, 83–84
swimming and, 96
5K
fitness level, determining, 46
Garmin speed zone settings for, 90
goal finish times, 45–46
new runners and
intermediate training program for, 37, 37
novice training program for, 36, 36
recommendations for running, 32, 35
pace, determining, 87–88
pace tables, 267–87
race time, importance of, 47
Road Age Factors (WMA 2010) and, 265–66
Road Age Standards (WMA 2010) and, 263–64
swimming workout for, 105, 105
time prediction tables, 26, 26–29, 36
time of year to focus on, 118
training program
summary for, 48
Flexibility. See also Stretching
benefits of, 178
defining, 178
essentials, 177
form and, 175–76
improving, 178
knee joint, 95
limited, 178
program, developing, 193
Q and A, 178–79
Food diary, 145
Form, running
correcting, 193
drills
flexibility and, 175–76
Q and A, 178–79
range of motion and, 175
Foster, Nancy, 115–16
Fractures, stress, 140
Frequency of running, 82–83
Furman Institute of Running and Scientific Training. See FIRST training program
G
Garmin Forerunner watch, 88–90, 90, 260–61
Gatowski, Maura, 38
Glover, Bob, 22
Glycogen resynthesis, 152
Glycogen stores, 7–8, 22–23, 151
Goals. See also Time prediction
for Boston Marathon, realistic, 206
finish times
age and, 21
course profile and, 20
disappointments with, 16–17
distance and, 19
elevation and, 20
environmental conditions and, 20
essentials, 18
5K, 45–46
metric equivalents of, 45
performance and, 18
Q and A, 18–22
redefining, 18
10K, 45–46
training pace and, 81
unrealistic, 17
low training mileage and, 83
science of, 22–24 3plus2
training program and, 6
Grant, Will, 144
H
Half-marathon
cycling workout for, 106, 106–7
Garmin speed zone settings for, 90
pace, determining, 87
pace tables, 267–87
postrace rest and recovery guidelines, 114–15
as predictor of marathon performance, 206
Road Age Factors (WMA 2010) and, 265–66
Road Age Standards (WMA 2010) and, 263–64
rowing workout for, 108, 108–9
swimming workout for, 108, 108–9
time prediction tables, 26, 26–29
training program
summary for, 48
Harshman, Eric, 204
Hawkins, Steven, 25
Heart-rate monitors, 86–87
Heat. See Hot weather issues
Heat cramps, 130
Heat disorders, 130
Heat exhaustion, 130
Heatstroke, 130
Heel pads, 141–42
Hill, Butch, 88
Hill training, 84
“Hitting the wall,” 22–23
Hot weather issues
essentials, 129
heat disorders, 130
hot environment and, defining, 129
humidity, 128
hydration, 129–30
long run, 130
pace, 127
Q and A, 129–32
running strategies, 130
tempo run, 130
track repeats, 130
Humidity. See Hot weather issues
Hyponatremia, 149
I
Ice treatment
for iliotibial band syndrome, 139
for plantar fasciitis, 142
for runner’s knee, 138
for shin splints, 139
Ideal body weight for runner, 150
Iliotibial band syndrome (ITBS), 138–39
Individual differences, 4, 12, 14
Infanger, Scott, 3–4
Injuries
acute, 135
age and, 24
ankle, rolled, 199
barefoot running and, 179
biomechanical versus anatomical problem, 136–37
common
Achilles tendinitis, 140–41
calf tears, chronic, 142–43
iliotibial band syndrome, 138–39
plantar fasciitis, 141–42
rolled ankle, 199
runner’s knee, 137–38
shin splints, 139
stress fractures, 140
cross-training in preventing, 95
denial of, 133
essentials, 135
excessive running and, 136
FIRST training program in preventing, 5–6, 143–44
hill training and, 84
limited flexibility and, 178
listening to body and, 134
motivation and, loss of, 24
nonsteroidal anti-inflammatories and, 137, 139
overuse, 135–36
overweight and, 137
prehab versus rehab and, 134
preventing, 5–6, 95, 134, 143–44, 175
Q and A, 135–37
running less and, 134
“running through,” 133
trail races and, 199
training intensity and, 136
Institute for Sport (Agder College), 23
Intensity
of cross-training, 99
fitness improvement and, 83–84
injuries and training, 136
of three quality runs, 53–54
training at appropriate, 47
Ironman-distance triathlon, 203–4
ITBS, 138–39
J
Johnsrud, Mark, 192
Jumping rope, 100
K
Kasture, Vaishali, 49
Key Run #1. See Track repeats
Key Run #2. See Tempo run
Key Run #3. See Long run
Koerner, Hal, 197–99
Kolata, Gina, 25
Kostouros, Christina, 13
L
Lactate, 53
Lactate metabolism, 7
Lactate threshold (LT), 6, 10, 53
Lewis, Xavier, 91
Lipp, Daniel, 50
Long-term training plan, 122
Long run
cooldown, 57
examples, 57–58
Garmin speed zone settings for, 90
in hot weather, 130
men’s BQ training plan
overview, 57
paces, 76–80
three quality runs training program
warmup, 57
women’s BQ training plan
Loperfido, Dennis, 39
Lore of Running, The (Noakes), 22
M
Marathon. See also Boston Marathon
age and, 25
allure of, 15–16
back to back, 120–21
cycling workout for, 106, 106–7
Garmin speed zone settings for, 90
half-marathon as predictor of performance in, 206
new runners and, 31–32
pace, determining, 87
pace tables, 267–87
performance in, variables affecting, 16
postrace rest and recovery guidelines, 115
racing schedule and, 118–19
rest and recovery between, 118
Road Age Factors (WMA 2010) and, 265–66
Road Age Standards (WMA 2010) and, 263–64
rowing workout for, 108, 108–9
swimming workout for, 108, 108–9
time prediction, 15
time prediction tables, 26, 26–29
time of year to focus on, 118
training program
distance versus pace, 85
summary for, 48
thoughts on, 206–8
three quality runs, 62, 62–63, 64, 64–65
training run, longest, 84–85
Marthaler, Justin, 91
Massage
for calf tears, chronic, 142
for plantar fasciitis, 142
Maximal oxygen consumption (VO2), 10, 52–53
Meat sources of protein, 148
Meier, Cathy, 143
Metabolism, 53
Metric equivalents, 45
Midfoot strikers, 179
Mineral supplements, 149–50
Molnar Human Performance Laboratory, 3
Moss, Ray, 22
Motivation, injuries and loss of, 24
N
New runners
fatigue and, muscular, 32
FIRST training program and, 31–32, 34–35
5K and
intermediate training program, 37, 37
novice training program, 36, 36
recommendations for running, 32, 35
marathon and, 31–32
place for running and, best, 34
Q and A, 33–35
shoes for, 34
steps for, first, 32–33
3plus2 program and, 35
threshold of training and, 32
time for running and, best, 34
Night splints, 142
Noakes, Tim, 22
Nonsteroidal anti-inflammatories, 137, 139
Novice marathon training program, 62, 62–63
Novice runners. See New runners
Nutrition
caloric intake and, daily, 150
carbohydrate loading and, 151–52
carbohydrates and, 146–47
competition and, 151–52
energy and, 152
essentials, 146–47
fat calories and, 146
in FIRST training program, benefits of, 5
fluid intake and, 148–49
food diary and, 145
glycemic index and, 147–48, 152
ideal body weight for runner and, 150
information about, 145–46, 152
mineral supplements and, 149–50
optimal weight for training and, 146
polyunsaturated fats and, 148
“portion distortion” and, 146
postrace, 152
prerace, 151–52
Q and A, 147–52
during race, 152
saturated fats and, 148
serving sizes, 146
trans-fatty acids and, 146, 148
variety and, 157
vitamin supplements and, 149–50
O
Optimal weight for training, 146
Overload
progressive, 12
training, 111–12
Overuse injuries, 135–36
Overweight
injuries and, 137
P
P90X, 100
Pace. See also Speed
adrenaline and, 23
calculating, 259–61
early fast, 22–23
FIRST training program and, 43
5K, determining, 87–88
with Garmin Forerunner watch, 260–61
goal finish times and training, 81
“hitting the wall” and, 22–23
hot weather and, 127
long run, 76–80
marathon, determining, 87
marathon training program and, 85
miles to metric conversion, 259–60, 260
race, determining, 87–88
sticking to prescribed, 81
tables, 267–87
tempo run, 71–75
treadmill, 260–61
Painter, Frankie, 33
Partner, running/training, 35, 207
Peak VO2, 10
Performance
age and, 21–22
endurance, 44
first half versus second half of race, 23–24
FIRST training program and improved, 10
goal finish times and, 18
in marathon, variables affecting, 16
pace and, early fast, 22
protein and, 148
race schedule and, 117
training and improved, 18–19
undermining own, 17
variables affecting race, 15–16
weather issues and, 127–28
wind and, 20
Physical therapy
for Achilles tendinitis, 141
for plantar fasciitis, 142
Places for running, best, 34, 82
Plantar fasciitis, 84, 134, 141–42
Plant sources of protein, 148
Polyunsaturated fats, 148
“Portion distortion,” 146
Postrace strategies
nutrition, 152
rest and recovery, 114–15
Prediction tables. See Time prediction
Prehab, 134
Prerace strategies
caloric intake, 151–52
nutrition, 151–52
rest and recovery, 114
Progressive overload, 12
Q
Q and As
cold weather issues, 129–32
cross-training, 98–101
flexibility, 178–79
form, running, 178–79
goal finish times, 18–22
hot weather issues, 129–32
injuries, 135–37
new runners, 33–35
nutrition, 147–52
rest and recovery, 113–15
strength training, 158–60
3plus2 training program, 80–88
Training with Purpose program, 80–88
year-round training, 119–22
R
Racing. See specific race Racing schedule, 117–19
Range of motion, 175. See also Flexibility
Real Runner Reports
Alder, Thomas, 30
Blomme, Emily J., 132
Donald, Shirley, 123
Foster, Nancy, 115–16
Gatowski, Maura, 38
Grant, Will, 144
Harshman, Eric, 204
Johnsrud, Mark, 192
Kasture, Vaishali, 49
Kostouros, Christina, 13
Lewis, Xavier, 91
Lipp, Daniel, 50
Loperfido, Dennis, 39
Marthaler, Justin, 91
Meier, Cathy, 143
Sage, Bob, 110
Skole, Stacey, 173
Slyman, Keith, 203
Vieira, Rod, 153–54
Rearfoot strikers, 179
Recovery. See Rest and recovery
Rehab, 134
Rest and recovery
enhancing, 113
essentials, 113
importance of, 113
in injury treatment
Achilles tendinitis, 141
iliotibial band syndrome, 139
plantar fasciitis, 142
stress fractures, 140
intervals, 81–82
listening to body and, 112
between marathons, 118
overload and, training, 111–12
overtraining and, 112
postrace, 114–15
prerace, 114
Q and A, 113–15
Reversibility, 14
Road Age Factors (WMA 2010), 21–22, 25, 265–66
Road Age Standards (WMA 2010), 21, 25, 263–64
Rolled ankle, 199
Rowing
as mode of cross-training, 98
workouts
Runner’s knee, 137–38
Running clubs, 5
Running form. See Form
“Running through” injuries, 133
S
Sage, Bob, 110
Saturated fats, 148
Schuder, Pete, 22
Science
of goals, 22–24
of strength training, 172
of three quality runs, 52–53
Serving sizes, 146
Shin splints, 139
Shoes
Achilles tendinitis and, 141
midfoot strikers and, 179
for new runners, 34
rearfoot strikers and, 179
for trail races, 199
Short-term training plan, 122
Skole, Stacey, 173
Slyman, Keith, 203
Speed, 10
Spinning classes, 100
Splints, night, 142
Steroid injections, 142
Strength training
caution about, 159
essentials, 158
exercises
breathing during, 160
lower-body, 159
Monster (Sumo Wrestler) Walk, 165, 165
One-Arm, One-Leg Bent-Over Row, 166, 166
order of, 159
recommended, 159
in FIRST training program, 157–58
liabilities of, 159
as mode of cross-training, 101
Q and A, 158–60
reasons for, 158–59
science of, 172
year-round, 160
Stress fractures, 140
Stress tolerance, crossing, 111–12
Stretching. See also Flexibility
debate about, 176
exercises
Hip Abduction/Iliotibial Band, 191, 191
Iliotibial Band (Foam Roller), 188, 188
Quadriceps/Hip Flexor, 184, 184
in injury prevention, 175
in injury treatment
calf tears, chronic, 142
plantar fasciitis, 142
runner’s knee, 138
shin splints, 139
runners who perform, 175
sequence of, 178
Stride cadence, 98
Supplements, 149–50
Surgery for Achilles tendinitis, 141
Swimming
benefits of, 96
fitness and, 96
form, 96
as mode of cross-training, 96–97, 97
tips, 97
training plan, 96–97
as triathlon component, 200
workouts
T
Tanaka, Hirofumi, 24–25
Tapering, 101
Temperature for running, ideal, 20. See also Cold weather issues; Hot weather issues
Tempo run
cooldown, 56
examples, 56–57
Garmin speed zone settings for, 90
in hot weather, 130
men’s BQ training plan
overview, 56
paces, 71–75
three quality runs training program
overview, 58
treadmills and, 87
warmup, 56
women’s BQ training plan
10K
Garmin speed zone settings for, 90
goal finish times, 45–46
pace, determining, 88
pace tables, 267–87
postrace rest and recovery guidelines, 114–15
Road Age Factors (WMA 2010) and, 265–66
Road Age Standards (WMA 2010) and, 263–64
swimming workout for, 105, 105
time prediction tables, 26, 26–29
time of year to focus on, 118
training program
summary for, 48
3plus2 training program. See also Cross-training; FIRST (Furman Institute of Running and Scientific Training) training program; Three quality runs
bad training run and, 86
Colangelo and, 3–4
components of, 6–8
creation of, 112
design of, 82
evaluating, 8–10
goals and, 6
hill training and, 84
Infanger and, 3–4
mileage, total, 83
missing workouts and, 86
new runners and, 35
Q and A, 80–88
racing while training and, 85–86
runners who benefit from, 10, 11
skepticism about, 51
smart training and, 44–45
strategies to benefit from, 43
success of, 10
training mileage and, 83
for triathlon, 200
year-round training and, 120–21
Three quality runs
benefits of, 6
essentials, 54
fitness base and, 51–52
improvement and, fitness and race times, 51
intensity of, 53–54
long run, 57–58
overview, 52
science of, 52–53
tempo run, 56–57
track repeats, 54–56
training programs
overview, 58
year-round training and, 120
Threshold of training, 32
Time prediction. See also Goals, finish times
for Boston Marathon, 206
marathon, 15
tables
accuracy of, 19
elevation changes and, 20
gender differences and, 19
variety of, 22
Time for running, best, 34
Track repeats
caution about, 55
cooldown, 55
examples, 55–56
Garmin speed zone settings for, 90
in hot weather, 130
men’s BQ training plan
overview, 55
places for, 82
three quality runs training program
overview, 58
treadmills and, 87
warmup, 54
women’s BQ training plan
Trail races
cross-training for, 199
injuries and, 199
physical requirements of, 198
shoes for, 199
training advice about, 197–98
training program for, 198–99
Training with Purpose program. See also FIRST (Furman Institute of Running and Scientific Training) training program
basis of, 4
design of, 4
evaluating, 8–10
philosophy of, 7
Qand A, 80–88
specific targets and, 10
Training runs, 84–86
Trans-fatty acids (TFAs), 146, 148
Triathlon
cycling component of, 201
Ironman-distance, 203–4
swimming component of, 200 3plus2
training program for, 200
time of year for, typical, 201
training advice about, 197–98
training program for, 200–204, 201, 202
Typical running program, 7–8
U
Ultra races
training advice about, 197–98
training program for, 198–99
V
Variation, principle of, 101–2
Vieira, Rod, 153–54
Vitamin supplements, 149–50
Volume, performance and, 25, 51
W
Warmup
importance of, 82
long run, 57
tempo run, 56
track repeats, 54
Weather issues. See also Cold weather issues; Hot weather issues
performance and, 127–28
wind, 20
Weight lifting. See Strength training
Wind, 20
WMA, 21
Workouts. See also Exercises
overview, 102–3
swimming, 105, 105, 108, 108–9
World Masters Athletics (WMA), 21
Y
Year-round training
essentials, 119
FIRST training program and, 14
phases, 120
Q and A, 119–22
strategies, 119
strength training, 160
3plus2 training program and, 120–21
three quality runs and, 120
Yoga, 101