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Index
Cover
Title Page
Copyright
CONTENTS
FOREWORD
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
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