Advanced Marathoning

Index

Note: The italicized f and t following page numbers refer to figures and tables, respectively.

A

abdominal crunches

ACSM

adaptation process. See also specific adaptations

adrenaline levels, reducing

aerobic enzyme activity

age, training schedule and

aid stations

alcohol consumption

altitude training

American College of Sports Medicine (ACSM)

anemia

antioxidants

arms, strengthening

B

back

strengthening

stretching

back extension

banned substances

bench dip

blood volume

iron level and

O₂max and

body weight

hydration and

as recovery monitor

Bompa, Tudor

C

caffeine

caloric deficit

calves

strengthening

stretching

capillary density

carbohydrate. See also glycogen storage

daily requirements

as fuel

prerace intake

during race intake

carbohydrate loading

Cavanagh, Peter

chest muscles

strengthening

stretching

Clark, Nancy

compression apparel

contrast therapy

cool-downs

core stability training

advanced program

basic program

benefits

frequency

during taper

Coyle, Ed

cross-country skiing

cross-training

benefits

in cool-down

during race recovery

on recovery days

during taper

types

cruise intervals. See interval training

cycling

D

Daniels, Jack

Daniels’ Running Formula (Daniels)

dehydration. See also hydration

delayed onset muscle soreness (DOMS)

destination marathons

devotion

diet. See nutrition

DOMS

double runs (twice-a-day)

Douglas, Scott

downward dog

drafting

dropping out

dumbbell lat row

E

Eberle, Suzanne Girard

Eichner, E. Randy

elliptical training

Endurance Sports Nutrition (Eberle)

energy gels

energy level

EPO

ergogenic aids

Ergogenics Edge, The (Williams)

exercises

core stability training

flexibility training

running form drills

strength training

F

fast feet drill

fast-twitch muscle fibers

fat utilization

as attribute

versus carbohydrate stores

described

improving

finish line strategy

flexibility training

benefits and methods

frequency

program

during taper

foot-strike hemolysis

Foster, Carl

G

Gebrselassie, Haile

pace

profile

runner comparisons

shoes

general aerobic runs

genes, in adaptation process

genetics

marathon physiology

recovery and

GI system

caffeine and

iron loss through

gluteals

strengthening

stretching

glycemic index

glycerol

glycogen loading

glycogen storage

as attribute

carbohydrate intake for

described

hard/easy principle and

improving

replenishing

warm-ups and

H

Hall, Ryan

hamstrings

strengthening

stretching

hard/easy principle

back-to-back hard days

reasons for

heart rate drift

heart rate intensities

long runs

race recovery

as recovery monitor

recovery runs

standard workouts

water running

heart rate monitors

heart rate reserve

hemoglobin content

high-volume training

recommendations

training schedules

hill training

hip flexors, stretching

exercises

importance of

hot/cold contrast therapy

hydration

dehydration effects

fluid needs

fluid types

importance

prerace

during race

at work

hyponatremia

hypothalamus

I

illness

lost time from

preventing

immune system

individual training threshold

inflammatory response, chronic

injuries, lost time from

injury prevention

in-line skating

International Olympic Committee

interval training

for lactate-threshold improvement

for maximal heart rate determination

recovery from

for running economy improvement

too fast, too frequent

tune-up races and

forO₂max improvement

when fatigued

iron

daily requirements

deficiency

function of

low levels in runners

preventing depletion

K

Kastor, Deena

Kempainen, Bob

kickout

L

lactate levels

lactate threshold (LT)

as attribute

described

determining

improving

training adaptations

lactate-threshold intervals. See interval training

lactate-threshold runs. See tempo runs

Larson-Meyer, Enette

latissimus dorsi

strengthening

stretching

leg pushaways

Lel, Martin

long training runs

carbohydrate loading and

marathon-pace

mileage

optimizing

pace

psychological benefits

recovery from

tune-up races and

when fatigued

Lore of Running (Noakes)

LT. See lactate threshold

lunges

lying bridge

M

macrocycles

marathon-a-month goal

marathon champion profiles. See also specific athletes

Brian Sell

Catherine Ndereba

Deena Kastor

Haile Gebrselassie

Paula Radcliffe

Ryan Hall

Sammy Wanjiru

marathon-pace runs

Martin, David

massage

masters runners

maximal heart rate

maximal oxygen uptake (VO2max). See VO2max

medium-long runs

mental toughness

mesocycles. See also training schedules

microcycles. See also training schedules

midpack runners

mileage. See also training schedules

increasing

long runs

more thanmiles per week

personal limits

tapering

mineral supplements

mitochondria

monotony of training

Morgan, Don

movement, at work

multiple marathoning

racing strategies

reasons for

recovery schedule

training schedules

muscle diagrams

muscle fibers

blood volume to

capillarization of

fast-twitch

mitochondria

slow-twitch

muscle soreness

muscle stiffness

N

Nancy Clark’s Sports Nutrition Guidebook (Clark)

Ndereba, Catherine

Noakes, Tim

Nurmi, Paavo

nutrition. See also hydration

carbohydrates

iron

postworkout

prerace

protein

during race

recovery

supplements, ergogenic aids

at work

nutritional aids

O

overreaching

overtraining

breaking out of

defining

individual training thresholds

in long runs

sleep habits and

P

pace

altering midrace

calculating during race

long runs

marathon pace runs

race day strategies

periodization

Periodization Training for Sports (Bompa)

Pfitzinger, Pete

dropping out

high-mileage training

long runs

multiple marathoning

pharmacological aids

physiological aids

physiological attributes. See also specific attributes

Plasencia, Steve

posture, at work

prone hover

protein

proximal stability training. See core stability training

psychological issues

in long runs

mental toughness

on race day

in taper

push-up

Q

quadriceps

strengthening

stretching

quitting

R

race day

altering pace strategy

dropping out

finish

first half

for multiple marathoners

nutrition during race

pacing strategies

second half

warm-ups

racing flats

Radcliffe, Paula

apparel

pace

profile

shoes

recovery

adaptation process in

age and

as attribute

cool-downs

described

double runs

easy days

enhancing

factors affecting

hard-easy principle

monitoring

for multiple marathoners

real world strategies

runner comparison

in specific training schedules

time required for

recovery runs

recovery weeks

resistance training. See strength training

resting heart rate

Rodgers, Bill

rowing

running economy

as attribute

described

improving

running form drills

benefits and method

exercises

frequency

during taper

S

Salazar, Alberto

Sell, Brian

shoes

Shorter, Frank

shoulder press

shoulders

strengthening

stretching

side hover

skiing

skip march run

skip march walk

sleep

slow-twitch muscle fibers

as attribute

described

in running economy

strength training and

sodium

specificity of training

speed work

benefits and methods

increasing mileage and

too fast

sports drinks

squats

staff (exercise)

stair climbing

standing knee hold

starting line strategy

step-ups

strength training

benefits and methods

frequency

hill training as

program

during taper

stress

stretching, in cool-down. See also flexibility training

stride length

stroke volume

supercompensation

defined

time required for

superman (exercise)

supplements

swan (exercise)

sweat losses

fluids

iron

swimming

synthetic erythropoietin (EPO)

T

tapering

benefits

carbohydrate loading and

duration

key principles

mileage reduction

sample schedule

stress reduction

supplemental training

visualization

Telford, Dick

tempo runs

for LT improvement

recovery from

tune-up races and

when fatigued

time management

training load

training logs

training schedules. See also multiple marathoning

55 miles or less per week mesocycle tables use and recommendations

55 to 70 miles per week mesocycle tables use and recommendations

70 to 85 miles per week mesocycle tables use and recommendations

85 miles or more per week mesocycle tables use and recommendations

adjusting for age

hard days in

reading and following

roadblocks in

training stimulus

training strain

travel, as marathon attraction

triceps press

tune-up races

back-to-back hard days and

purpose

recovery from

during taper

in training schedule

twice-a-day runs

V

Vegetarian Sports Nutrition (Larson-Meyer)

visualization

vitamin46

vitamin46

vitamin E

vitamin supplements

O₂max. See also interval training

as attribute

described

improving

training adaptations

W

WADA

“the wall”

Wami, Gete

Wanjiru, Sammy

warm-ups

water running

weather

hot

training schedule and

Williams, Keith

Williams, Melvin

work

recovery strategies and

as stress factor

time management and

World Anti-Doping Agency (WADA)

Z

zinc