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Achilles tendon strains, 219, 228
Acidosis, 75
Aerobic capacity, 49, 50
and fatique resistance, 69–73
and performance, 64–68
Agder University, Norway, 46
Aggressive approach to cross-training, 215–20
Alter-G, 222, 223
Altitude training, 42
American College of Sports Medicine, 46
American Track & Field, 39
Anaerobic capacity, 69
Anentia, Arere, 38
Anterior cingulate cortex (ACC), 78, 79
Antigravity treadmill running, 221–23, 228
Appetite, 234
AquaJogger, 225–26
Arizona State University Exercise and Sport Science Institute, 12, 17, 106
Arteries, 64
Athletics Weekly, 29
Basal ganglia, 92
Base phase of training, 131–32, 148
5K, 162, 164, 166
half marathon, 184–85, 187, 189–91
marathon, 198–201, 203–5
10K, 172–73, 175, 177–78
Beats per minute (BPM), 64, 123
Benoit, Joan, 36–36
Berlin Marathon, 76
Bernstein, Nikolai, 94
Bicycling (see Cycling)
Billat, Veronique, 40, 47–48, 67, 77
Blood, aerobic capacity and, 64
Blood lactate concentration, 103
Body for Life (Phillips), 235
Body mass index (BMI), 233
Borg Scale of Perceived Exertion, 15–17, 106, 107
Boston Marathon, 36–38, 90, 215
Bowerman, Bill, 155
Brain, 5
and fatique resistance, 77–79, 105
imaging studies, 92
and movement plan, 91–92
quiet, 85, 92–97
tolerance for suffering and, 73–77, 85
Brain Training for Runners (Fitzgerald), 5
Breathing rate, 4
Brigham Young University, 96
Calf muscles, voluntary contraction force of, 77–78
Capillaries, 64
Cardiac lag, 115–16, 119, 123
Cerebellum, 92
Chepkwony, Lazara, 38
Chi Running, 86
Clohessy, Pat, 35
Closed-loop task, 73–75
Coghlan, Eamonn, 41
Cooper, Norm, 31
“Correction,” cost of, 85–87, 97–98
Critical velocity test, 242–43
Cross-country skiing, 3, 46, 48, 56, 245
Cross-training, 5, 42, 135, 211–29
aggressive approach, 215–20
antigravity treadmill running, 221–23, 228
indoor elliptical biking, 225, 228
minimalist approach, 214, 219
outdoor elliptical biking, 224–25, 228
pool running, 225–26, 228
relative merits of seven best activities, 228
slideboarding, 226–27, 228
uphill treadmill walking, 227–28
Cruise interval runs, 114, 143, 248–49
Culley, Julie, 224
Cycling, 3, 14, 45, 47, 48, 56, 58, 89, 99, 211, 212, 216, 220–21, 223, 241, 242, 244–45
Daniels, Jack, 70–71
DARPA, 95
Data collection analysis, 46–50
De Feo, Pierpaolo, 235–36
Dellinger, Bill, 36, 155
Dixon, Sharon, 88
Dolan, Jack, 31
Dyspnea, 112
Eastern Michigan University, 98
80/20 running program. (see also Cross-training)
basic formula of, 130
breakthrough, 45–59
components of, 12
discovery of, 3–5, 14, 32
embracing mentally, 12
everyday runner and, 49–55
evolution of, 25–42
5K training plan, 161–68
improving fitness and, 50, 63–79
improving skill and, 83–99
intensity blindness and, 17–18
limits of, 245–46
monitoring and controlling intensity, 103–25
polarized training and, 56–59, 68, 70, 132
Rule #1: the fine print, 130–33
Rule #2: train in cycles, 133–34
Rule #3: run more (little by little), 134–35
Rule #4: tried-and-true workouts, 135–54
Rule #5: obeying hard/easy principle, 155
Rule #6: practice step cycles, 155–56
Rule #7: train progressively, 156–57
10K training plan, 171–80
triathlon training and, 240–45
week of slow, 18–21
weight loss and, 235–40
Elliptical biking
indoor, 225, 228
ElliptiGO, 224
Endurance training, 31–32, 46–49, 73. (see also 80/20 running program)
Esteve-Lanao, Jonathan, 50–56, 59, 241–42
European University of Madrid, 51
Evolution Running, 86
Exhaustion, point of, 70–73, 75, 79, 109
Farah, Mo, 25–26, 42, 90
Fast finish runs, 114–15, 140–41, 247–48
Fatique resistance, 65, 66
and aerobic capacity, 69–72
brain and, 77–79
perceived effort and, 105
psychology of, 73–77
Fitness, 83, 84
improving, 63–79
5K
example of workout, 157
training plan, 161–68
Flat days, 105–6, 118, 125
Fleming, Tom, 37
Fleshman, Lauren, 224
Flynn, Mick, 212
Foot strike, 87
Forefoot striking style, 87
Form, 84–86, 90
Foundation (easy) runs, 114, 136, 137–38, 247
Freedom of movement, 91–93
Galloway, Stuart, 240–42, 245
Gebrselassie, Haile, 76
George, Walter, 25–26
Gibala, Martin, 49–50
Gilman, Muriel, 13
Glycogen depletion, 65, 66, 75
Goucher, Adam, 224
Graded exercise test, 73
Greater Boston Track Club, 35–38
Green, Jimmy, 29–30
Gross movement patterns, 84
Group training, 54
Habitual running pace, 13, 17, 19, 20
Halberg, Murray, 33, 34
Half marathon
example of workout, 157
training plan, 183–93
Hall, Ryan, 90, 115
Halvorsen, Kjartan, 87
Hamstring strains, 219
Hard-easy principle, 155
Harvard University, 95
Healthy Lifestyle Institute, Perugia, Italy, 235
Heart and lungs, aerobic capacity and, 64–65
Heart rate, 16, 109, 122–25
lactate threshold, 110–15, 124, 220, 242, 243
maximum, 4, 13, 15, 51, 64, 110
monitors, 18, 51, 54, 110, 112, 115, 116, 119, 120, 124, 220
profile, 110
zone heart rate training system, 108, 110, 113–16, 120, 121, 124, 220
Heel striking style, 87, 90
High-intensity runs, 136, 146–54, 249–52
High-intensity training (see 80/20 running program)
Hill, Archibald, 73
Hill repetition runs, 115, 146, 148–50, 250
Huddle, Molly, 224
Hunter, Iain, 96
Hussein, Ibrahim, 38, 40
Hyperventilation, 51
Indoor elliptical biking, 225, 228
Injury risk, 135, 211, 212, 214, 217, 223, 225, 226
Insular cortex, 78, 109
Intensity, monitoring and controlling, 103–25
guidelines for workouts, 247–52
heart rate, 109–16
pace, 103, 116, 117–25
perceived effort, 104–9
Intensity blindness, 17–18
Interleukin-6 (IL-6), 65, 66
Interval training, 27–30, 34, 39, 49, 136, 146
Ironman training, 240–42
Jim Fixx’s Second Book of Running, 45
Joe (runner), 6
Johnson, Jeff, 2, 4
Jones, Andrew, 71
Journal of Strength and Conditioning Research, 53
Juan Carlos (runner), 11–13, 17, 21
Julian, Jeff, 33
Kanuti, Arap Sum, 38
Keflezighi, Meb, 90, 215–16, 218, 224
Kenyan runners, 38–41
King, Lawrie, 33
Kiplagat, Lornah, 40
Kuts, Vladimir, 30
Lactate threshold, 4, 13, 16, 40, 47, 51, 106, 241
heart rate, 110–15, 124, 220, 242, 243
Lawrence Berkeley National Laboratory, 233
Long interval runs, 146, 151–53, 251
Long runs, 136, 138–40, 247
Long runs with fast finish, 140, 145–46, 249
Long runs with speed play, 140, 144–45, 249
Low-intensity runs, 136–40, 247
Low-intensity training (see 80/20 running program)
Low-intensity zone, 14
running volume, 25–26
Lydiard, Arthur, 2–4, 30–36, 39, 50, 70, 84–86, 90, 91, 98, 99, 227, 246
Magee, Barry, 33, 34
Mahoney, Dick, 37
Maiyoro, Nyandika, 38
Manchester Metropolitan University, 71
Marathon
example of workout, 157
training plan, 47–48, 197–208
Marcora, Samuele, 79, 104
Martin, Kathryn, 216
Massey University, New Zealand, 117
Mauger, Lex, 73–74
Mauger-Sculthorpe test, 74
Maximum heart rate, 4, 13, 15, 51, 64, 110
McGregor, Stephen, 98–99
McMaster University, 49, 64
McMillan, Greg, 121–24, 250–52
Mesocycles, 155
Microcycles, 155
Mid Sweden University, 56
Mills, Billy, 35
Minimalist approach to cross-training, 214, 219
Minimal mental effort, 85
Minimum threshold of intensity, 14
Mitochondrial protein synthesis, 64
Mixed interval runs, 146, 153–54, 252
Miyamoto, Yohsuke, 95
Moderate-intensity runs, 136, 140–46, 247–49
Moderate-intensity zone, 13–14, 16, 17
Monitoring component of 80/20 running program, 12
Montaño, Alysia, 224
More Fire (Tanser), 40
Motivation, 74
Movement related cortical potential (MRCP), 104
Mujika, Iñigo, 47
Murua, Ainhoa, 47
Muscle activation, 89, 90
Muscle cell DNA, 217
Muscle cells, 64, 65
Myelin, 92
Natural Running, 86
New York City Marathon, 36, 90, 215
Nike, 2
Norepinephrine, 67
Nurmi, Paavo (Flying Finn), 27–30
O’Connell, Colm, 40, 41
Old Dominion University, 49, 50
Olympic Games, 28
Helsinki (1952), 29
London (1948), 27–28
London (2012), 47
Munich (1972), 35
Rome (1960), 33–34, 38
Sydney (1956), 38
Tokyo (1964), 34–35
Olympic Women’s Marathon, 37
Open-loop task, 73–75
Outdoor elliptical biking, 224–25, 228
Overtraining syndrome, 65, 67, 133
Overweight runners, 14, 233–40
Oxygen consumption, 15, 16, 49, 64, 69, 70, 73, 75, 83, 86, 89, 103, 222
Pace, 18, 103, 116, 117–25
Parasympathetic nervous system, 66, 67
Peak dorsiflexion of ankle, 88–89
Peak phase of training, 132, 148, 156, 171
5K, 163–68
half marathon, 185–88, 191–93
marathon, 199, 201–2, 206–8
10K, 173–74, 176, 179–80
Perceived effort, 15–16, 18, 103, 104–9, 116, 122–25, 220, 243
determining lactate threshold heart rate and, 111, 112
ten-point scale of, 108, 118
Perception, selection of pace and, 15
Periodization, 131
Petman, 95
Phillips, Bill, 235
Physiology, 15
Pirtea, Adriana Nelson, 212, 224
Planning component of 80/20 running program, 12
Polarized training program, 56–59, 68, 70, 132
Polar RS300X, 120
Pool running, 225–26, 228
Population optimum, 131
POSE method, 86
Premotor cortex, 92
Presupplementary motor area, 92
Puckett, Ray, 33
Purdue University, 212
Quiet brain, 85, 92–97
Radcliffe, Paula, 71–72, 79, 83–84, 115
Rae, Dale, 217
Rating of perceived exertion (RPE), 16, 17
Recovery runs, 136–37, 247
Recovery week, 171
Recreationally competitive running, 1, 14, 53, 54, 58
Relaxed smooth ease, 85, 91, 93
developing, 97–99
Respiratory compensation point, 51, 53–54
Resting heart rate, 110
Robots, 93–95
Rodgers, Bill, 36, 37, 40, 42, 216
Rono, Henry, 40
Rothstein, Stephanie, 224
Rowing, 3, 45–47, 245
RunBot, 94–95
Runner’s World Guide to Cross-Training (Fitzgerald), 5
Running economy, 83–84, 86–89
Running stride (see Stride)
Running USA, 233, 234
Running volume, 25–26, 134–35, 156
St. Patrick’s High School, Iten, 39–41
Salazar, Alberto, 36, 37, 215
Salzburg study, 55–58, 67–68, 70, 72
Savidan, Bill, 31
Schul, Bob, 35
Sculthorpe, Nick, 74
Seiler, Stephen, 3–5, 14, 19, 40, 45–56, 59, 63, 68, 130–32, 136, 241–42, 246
Self-coaching, 6
Self-optimization system, 88–90
Session RPE, 236–37
Sevene, Bob, 36
Short interval runs, 146, 150–51, 250–51
Skill, improving, 83–99
Slideboarding, 226–27, 228
Snell, Peter, 33, 34
Speed play runs, 115, 146–48, 249–50
Sperlich, Billy, 56, 57, 68
Split times, 117
Sports Illustrated, 34, 70, 84
Squires, Bill, 35, 36
Stamina, 31–32, 34
Step cycles, 155–56
Stöggl, Thomas, 56, 57, 68
Straffordshire University, England, 211
Stress, aerobic system and, 64–66
Stride, 212
adaptations in, 95–97
length, 84, 86–87, 90
measure of efficiency, 83
rate, 84, 86, 90, 96
relaxed smooth ease, 85, 91, 93, 97–99
as self-optimization system, 88–90, 98
variability of, 90–91
vertical oscillation (bouncing), 84, 86, 87, 90
Suffering, brain-based tolerance for, 73–77, 85
Supplementary motor area, 92
Survival of the fittest, 26, 27
Swimming, 3, 47, 48, 99, 211, 216, 220, 241–45
Talk tests, 112–13, 124, 220
Tanser, Toby, 40
Taper phase of training, 132, 171
5K, 163, 165, 168
half marathon, 186, 188–89, 193
marathon, 200, 202, 208
10K, 174, 176, 189
Techique-focused running, 84–86, 90
Tempo runs, 114, 140, 141–42, 248
10K
example of workout, 157
training plan, 171–80
Training cycles, 133–34
Treadmills, 73, 74, 96
antigravity, 221–23, 228
uphill treadmill walking, 227–28
Triathlon, 3, 47, 48, 56, 99, 211, 220, 234, 240–45
University of Arkansas, 45
University of Basque Country, 47
University of Bedfordshire, England, 74
University of Cape Town, 87, 217
University of Exeter, England, 88
University of Kansas, 35
University of Kent, 79, 104
University of Madrid, 47
University of Salzburg, Austria, 56
University of Stirling, Scotland, 240
University of Texas, 45
Uphill running, 123–25, 148–50
Uphill treadmill walking, 227–28
U.S. Olympic Team Trials Men’s and Women’s Marathons, 38
USA Half Marathon Championships, 212
Vasala, Pekka, 35
Ventilatory threshold (VT), 1, 4, 12–16, 19, 26, 36, 38, 40, 42, 46–48, 51, 53–54, 106, 110
Vertical jump test, 69
Vertical oscillation (bouncing), 84, 86, 87, 90
Viren, Lasse, 35
VO2max, 49, 50, 67, 69–75, 99
Waist circumference, 233
Walking, transition to running, 14
Washington State University, 40
Wayne State University, 15, 16
Week of slow, 18–21
Weight loss, 233–40
Whitlock, Ed, 216
“Why I Prescribe Marathons for Milers” (Lydiard), 34
Williams, Paul, 233
Wingate test, 69–70
Wörgötter, Florentin, 94
World Health Organization, 134
Wottle, Dave, 35
Zapico, Augusto, 47
Zátopek, Emil, 27–30, 76
Zen meditation, 20
Zone heart rate training system, 108, 110, 113–16, 120, 121, 124, 220