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Your First Marathon - Table of Contents

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Your First Marathon - Table of Contents

Post  Jack_Scaff on Thu Aug 18, 2011 3:42 pm

Table of Contents

Dedication iv

Michelangelo, David, marathons and the miracle of endurance running v

Foreword by Kenny Moore vi

Foreword by Frank Shorter vii

Preface viii

Introduction to "The Old Testament" 1

Suppose There Was A Pill That Would... 2

Would you take it? 2

Chapter 1—First Month 3

Let's Hit the Road 4

How's Your Health? 5

Treadmill Stress Testing: A Remarkably Valuable Tool 6

First Rules 6

Rules of the Road 6

Rules of the Road in Summary 10

Running Etiquette 10

Your Weekly Training Schedule for Month 1 11

Looking Ahead to Your Training Year 11

9-Month Schedule 11

Chapter 2—Second Month 13

Early Questions 13

Your Training Schedule for Month 2 16

Chapter 3—Third Month 17

Running Style 17

Body Carriage 17

Head 18

Arms and Hands 18

Feet 18

Legs 19

Running Style Tidbits 19

About Hills 19

Eccentric Running 19

Your Training Schedule for Month 3 20

Chapter 4—Fourth Month 21

Your Weight 21

Choose to Burn More Calories 22

Why Lose Weight? 22

What to Eat and Drink 23

When to Eat 25

Your Weekly Training Schedule for Month 4 25

Chapter 5-Fifth Month 27

30-Mile Week Training Rules 27

Race Experience 28

Race Experience Will Teach You To 28

Running and Aggression 29

Additional Rules of Thumb 29

Assignment: Run 30 Miles Per Week. 30

Your Weekly Training Schedule for Month 5 30

Chapter 6—Sixth Month 31

Running Injuries 31

Honolulu Marathon Clinic's—Injury Prevention Protocols 31

The Skinny on Stretching 34


Stretching vs Warm Up 36

Passive Stretching 36

Honolulu Marathon Clinic's—Injury Identification 36

Honolulu Marathon Clinic's—Injury Protocol 37

Truth or Myth? 38

Honolulu Marathon Clinic's—Rehab Protocol 38

Your Weekly Training Schedule for Month 6 39

Chapter 7—Seventh Month 41

Collapse Point 41

The Wall 41

Your Weekly Training Schedule for Month 7 43

Turkey Trot 44

Chapter 8 — Eighth Month 45

Testing Yourself 45

Your Weekly Training Schedule for Month 8 45

Chapter 9—Ninth Month 47

Pacing the Marathon 47

Heat Stroke (Environmental Heat Illness) 48

Fluid Replacement 49

The Hype on Hypo and Hypernatremia 50

Heat Acclimatization 51

Post-Race Collapse Phenomenon 51

Race Etiquette 53

Your Weekly Training Schedule for Month 9 54

Chapter 10—Your First Marathon 55

The Week Before the Marathon 56

Complete the Marathon with Ease 57

Pre-Race 57

Race Day 58

The Race 59

How to Finish 61

Aid Station Etiquette 62

Finish Line Etiquette 62

Chapter 11—What's Next 63

Often Asked Questions Following a Marathon 63

Chapter 12—The First Honolulu Marathon, My First Marathon, Cardiac Rehabilitation and How I Became Friends with Olympians Frank Shorter and Kenny Moore 67

The Trilogy

(Marathon novices, read this first.) 75

Chapter 13—Man the Distance Animal 77

Born to Run 79

Chapter 14—Exercise, The Physiologic Magic and Mystique of One Hour 87

Prelude 88

Physiology 89

Benefits of LSD (Long, Slow Distance) 92

Chapter 15—Sex & Running,

A Paleo-Teleological Romp Through Time 97

Preface 97


Introduction to "The New Testament" 103

Chapter 16-Kids Run Marathon?

Why it's Child's Play 105

Growth 106

Bone Damage 106

Running and Intelligence 107

Long-Distance Running 108

Chapter 17-Personal Approach to a Mega Run (10,000 + runners) 111

Philosophy 111

Chapter 18-Thoughts on a 50-Mile Fun Run 113

Preface 113

Notes Gleaned from the Great Hawaiian Footrace 113

And Now On To Thoughts on a 50-Mile Fun Run 114

Guidelines 115

Handlers in Campsite 121

Logging the Experience 121

Chapter 19-How to Pick a Pair of Running Feet 123

Normal Feet 123

Toe Shoes 125

Purchasing Your First Pair of Shoes 126

Lace Your Shoes to Fit Your Foot 128

Chapter 20-Low-Back Pain & Running 129

What's Going On? 129

Examples of Williams' Flexion Exercises 131

Chapter 21-Endurance Running & Immune Function 135

Chapter 22-Hypertension-More Than You Ever Wanted to Know About High

Blood Pressure 137

Mean Flow 140

Medications for Hypertension 142

Practical Evaluation of the Hypertensive Individual 143

Salts (Sodium, Potassium, Magnesium, Calcium) 144

Rationale for Suboptimal Treatment of Hypertension 145

Diurnal Blood Pressure Variations and Emotional Stress 145

Emotional Stress 145

Chapter 23-Exercised-Induced Asthma 149

Chapter 24-Diabetes & Endurance-Exercise 151

Diabetes Falls into Two Categories 152

Chapter 25-Running, Alcohol & Fluids 159

Beer and Hydration 160

Chapter 26-The ABCs of Beer 163

Chapter 27-The Female Athlete 169

The Female Runner 170

How Exercise Benefits or Detracts from the Female Athlete 171

Running and the Pelvic Floor 174

Fat Distribution (female) 174

Race Strategies for Challenging Your Other Half

(For Women Only) 175

Chapter 28-Women, Personal Defense and Running 177

Myths or Facts about Rape 178

Jogging and Assault 180

Chapter 29-Running and Pregnancy 185

Breast Feeding 186

Chapter 30-Physical Activity and Estrogen-Dependant Cancer in Women 187


Chapter 31-Running with the Elements 189

Rain 190

Ice, Snow and Cold 190

Ice 190

Snow 191

Cold 192

Acclimatization to Heat, Humidity and Altitude 192

Heat and Humidity 192

Beat the Heat with a Slushy 194

Altitude 195

Drug Treatment of High Altitude Pulmonary Edema 197

Gravity 198

Chapter 32-Running With and Without Dogs 199

Running With Dogs 199

Running Without Dogs

How to Handle a Canine Encounter 200

Chapter 33-The Last Chapter 203

The 10 Rules as You Approach Your Last Chapter 203

Rule #1 204

The Tail of the Telomeres 207

Rule #2 210

Rule #3 213

Rule #4 214

Rule #5 215

Rules #6 through #10 216

Chapter 34-The First Marathon, Democracy and History 219

Chapter 35-The Omnivore's Guide to Perfect Nutrition 229

Cholesterol 234

Life 234

Liberty 234

Pursuit of Happiness 235

Dietary Needs and/or Supplements 239

{If any) for all Endurance Type Activities 239

And Finally, Our Nutraceutical Recommendations 243

Our Nutraceutical Menu Consists of: 244

Carbo-Loading Parties & Etc. 249

Chapter References 255

General References 259

Ode TUIT 273

Appendix-Training Log 275

Index 279

About The Author 290
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Jack_Scaff
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