Verfügbarkeit: Boston Marathon

Boston Marathon: how to qualify!

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Bibliographische Detailangaben
1. Verfasser:	Galloway, Jeff 1945- (VerfasserIn)
Format:	Buch
Sprache:	English
Veröffentlicht:	Maidenhead Meyer & Meyer Sport 2018
Ausgabe:	3rd edition
Schlagworte:	Marathonlauf Training boston marathon run walk run galloway training maximum performance successful training reality check realistic goals compete race best shape Ratgeber
Online-Zugang:	Inhaltstext Inhaltsverzeichnis Inhaltsverzeichnis
Beschreibung:	213 Seiten Illustrationen 24 cm x 16.5 cm
ISBN:	9781782551492 1782551492

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Datensatz im Suchindex

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adam_text	CONTENTS 1 THE ROWER OF BOSTON: WHY IS THE BOSTON MARATHON THE GREATEST? ...... 2 MY ALL-TIME FAVORITE MARATHON: SHARING BOSTON 1996 WITH MY D AD .. 3 SIX STEPS TO QUALIFYING FOR THE BOSTON M ARATHON .................................. 4 HOW TO CHOOSE THE RIGHT COURSESOME ARE F A STER........... . ................... WEBSITES PICK 3 RACES IN A ROW * RACES WITH THE HIGHEST PERCENTAGE OF QUALIFIERS 5 A TOUR OF THE BOSTON COURSE WITH BILL RODGERS ....................... ........ . 6 HOW TO QUALIFY AND ENTER ....... . .................................................................... 7 A BLENDING OF KEY ELEMENTS............ .......................................... .................. SET REALISTIC GOALS EACH SEASON * HOW MUCH IMPROVEMENT ONE CAN EXPECT * USE THE MAGIC MILE TIME TRIAL IN THIS BOOK TO MONITOR IMPROVEMENT * THE LONG RUNS ARE THE MOST IMPORTANT TRAINING COMPONENT THERE MUST BE SIGNIFICANT REST BETWEEN STRESS WORKOUTS * BACK OFF WHEN YOUR GUT INSTINCT TELLS YOU THAT YOU MAY BE GETTING INJURED CADENCE DRILLS IMPROVE EFFICIENCY * ACCELERATION-GLIDERS TRAIN THE MUSCLES TO SHIFT GEARS * HILLS BUILD STRENGTH AND IMPROVE PERFORMANCE 8 FOR EXTRA C REDIT................................................................................. . ........... WORKOUTS, COMPRESSION SLEEVES, SUPPLEMENTS, MENTAL TRAINING, WATER RUNNING, HEART MONITORS 9 TRAINING SCHEDULES: . ....................................................................................... TIME GOAL 3:05....................................................................................................... TIME GOAL 3:10.................................................................................... . .................. TIME GOAL 3:15....................................................................................................... TIME GOAL 3:25....................................................................................................... TIME GOAL 3:30....................................................................................................... TIME GOAL 3:35....................................................................................................... TIME GOAL 3:40....................................................................................................... TIME GOAL 3:45....................................................................................................... TIME GOAL 3:55....................................................................................................... TIME GOAL 4:00....................................................................................................... TIME GOAL 4:10....................................................................................................... TIME GOAL 4:25....................................................................................................... TIME GOAL 4:40....................................................................................................... ,11 ,12 ,14 16 ,19 25 26 29 31 .32 .36 .40 .44 .48 .52 .56 .60 .64 .68 .72 .76 .80 TIME GOAL 4:55........................................................................................................ 84 TIME GOAL 5:10.......................................................................................... 88 TIME GOAL 5:25........................................................................................................ 92 10 WHAT IF? ...........................................................................................................97 * RACE WEEKEND DOESN T MATCH UP WITH THE TRAINING PLAN * IF RACE DAY CONDITIONS ARE NOT RIGHT... * INJURY INTERRUPTION SICKNESS INTERRUPTION * CAREER, VACATION, FAMILY INTERRUPTIONS * CROSS TRAINING CAN KEEP YOU FIT, IF YOU MUST STOP RUNNING 11 THE CALLOWAY RUN-WALK-RUN METHOD.......... . .......... . ...................... . ....... 101 WALK BREAKS GIVE YOU CONTROL OVER YOUR TRAINING AND YOUR FATIGUE. WALK BEFORE YOU GET TIRED * A SHORT AND GENTLE WALKING STRIDE * NO NEED TO EVER ELIMINATE THE WALK BREAKS HOW TO KEEP TRACK OF THE WALK BREAKS * STRATEGIES BY PACE PER MILE 12 THE MAGIC MILE IS YOUR REALITY CHECK ................................................. 105 * THE BEST PREDICTOR OF PERFORMANCE * HOW TO DO THE MM * GALLOWAY S PERFORMANCE PREDICTOR * THE LEAP OF FAITH GOAL PREDICTION-HOW MUCH? 13 YOUR JOURNAL-THE BEST PLANNING AND EVALUATION TOOL ........................ I L L * THE PLANNING PROCESS * THE DATA RECORDING * MORNING PULSE AS A GUIDE FOR OVERSTRESS 14 FORM IMPROVEMENT DRILLSTO MAKE RUNNING FASTER AND EASIER....... . 117 15 THE PRINCIPLES OF GREAT RUNNING FORM ............ . ............... . ...................... 121 I BELIEVE THAT RUNNING IS AN INERTIAL ACTIVITY * RELAXED MUSCLES * THE BIG THREE: POSTURE, STRIDE AND BOUNCE 16 HILL TRAINING BUILDS STRENGTH-AND MORE ............ . .............. . ................... 127 THE HILL WORKOUT * HILL RUNNING FORM * HILL TRAINING STRENGTHENS LOWER LEGS AND IMPROVES RUNNING FORM RUNNING FASTER ON HILLS IN RACES DOWNHILL FORM * BIGGEST MISTAKES: TOO LONG A STRIDE, BOUNCING TOO MUCH 17 SPEED TRAINING PREPARES YOU FOR TOP PERFORMANCE............. ................ 131 * GRADUALLY PUSHING UP THE WORKLOAD * STRESS + REST = IMPROVEMENT INTRODUCING THE BODY TO SPEED THROUGH DRILLS * A GENTLE INCREASE IN YOUR WEEKLY WORKOUTS CAUSES A SLIGHT BREAKDOWN * THE DAMAGE * BEWARE OF JUNK MILES * SPEED TRAINING GETS YOU INTO THE ANAEROBIC ZONE: PRODUCING AN OXYGEN DEBT * THE ANAEROBIC THRESHOLD THE TALK TEST-HOW AEROBIC ARE YOU? * FAST TWITCH VS. SLOW TWITCH MUSCLE FIBERS * ARE YOU WORKING TOO HARD TOWARD A TIME GOAL? * THE PERSONAL GROWTH OF SPEED TRAINING 18 HOW SPEED TRAINING WORKS . ............... . ..................................................... 139 * SUSTAINED SPEED-THROUGH AN INCREASE IN THE NUMBER OF REPETITIONS * LONGER RUNS IMPROVE ENDURANCE-AND HELP YOU IMPROVE FINISH TIME RUNNING FORM IMPROVES WATCH OUT! SPEEDWORK INCREASES ACHES, PAINS AND INJURIES * BEWARE OF THE EGO 19 RACE D A Y !.....................................................................................................142 REHEARSAL * THE AFTERNOON BEFORE * RACE NUMBER * COMPUTER CHIP * EATING ISSUES DRINKING * PACK YOUR BAG * RACE DAY CHECKLIST * AFTER THE START AFTER MID-RACE * THE NEXT DAY 20 MENTAL TOUGHNESS...................................................................................... 151 LEFT BRAIN VS. RIGHT BRAIN THREE STRATEGIES FOR STAYING MENTALLY TOUGH I. REHEARSING SUCCESS II. MAGIC WORDS III. DIRTY TRICKS 21 CROSS TRAINING: GETTING BETTER AS YOU REST THE LEGS ........................... 157 * CROSS TRAINING ACTIVITIES * EASE INTO A NEW EXERCISE! * WATER RUNNING CAN IMPROVE YOUR RUNNING FORM * FAT BURNING AND OVERALL FITNESS EXERCISES * CROSS TRAINING FOR THE UPPER BODY * WEIGHT TRAINING * DON T DO THESE ON A NON-RUNNING DAY! 22 DEALING WITH THE HEAT ............................................. . ............... . ............ . 163 FORGET ABOUT A PERSONAL RECORD WHEN IT S OVER 60F* * HOT LONG RUNS: WHEN TO RUN, DON T WEAR A HAT, TAKING A POOL BREAK, SUN SCREEN * HOW TO ADJUST PACE AS THE TEMPERATURE INCREASES * HEAT DISEASE ALERT: SYMPTOMS, RISK FACTORS AND ACTION PLAN * HEAT ADAPTATION WORKOUT * MAINTAINING HEAT ADAPTATION DURING THE WINTER 23 CHOOSING THE BEST SHOE FOR YOU............. . ................................. . ............... 169 * HOW TO CHOOSE A REALLY GOOD RUNNING STORE * HOW TO DETERMINE YOUR FOOT TYPE CHOOSING SHOES BY FOOT SHAPE AND FUNCTION * GO BY FIT AND NOT THE SIZE NOTED ON THE BOX * RACING SHOE OR LIGHTWEIGHT TRAINING SHOE? * SHOES FOR WOMEN * BREAKING IN A NEW SHOE HOW DO YOU KNOW WHEN IT S TIME TO GET A NEW SHOE? 24 THE CLOTHING THERMOMETER . ................................................................ .......... 175 25 PRACTICAL EATING ISSUES . ....................... . ........ . ................................ . .......... 177 * EATING THE DAY BEFORE A RUN, RIGHT BEFORE A RUN AND DURING A RUN * HOW MUCH FLUID TO DRINK THE DAY BEFORE, THE MORNING OF A RUN AND DURING THE RUN * PREVENTING SIDE PAINS * MAINTAINING STABLE BLOOD SUGAR LEVELS DURING A RUN * THE BAD SIDE OF FAT * ELECTROLYTES * DRINKING/EATING SCHEDULE BEFORE A HARD MORNING RUN * EATING DURING A RUN * IT IS IMPORTANT TO RE LOAD AFTER EXERCISE-WITHIN 30 MINUTES 26 TROUBLESHOOTING PERFORMANCE .......................... . ............................... . ...... 181 * TIMES ARE SLOWING DOWN AT END SLOWING DOWN IN THE MIDDLE OF THE RACE * NAUSEOUS AT THE END TIRED DURING WORKOUTS 27 PROBLEMS/SOLUTIONS ..... . ................... . ................... . ........ . ........... . ..... . ....... 183 * SIDE PAIN * I FEEL GREAT ONE DAY... AND NOT THE NEXT * CRAMPS IN THE MUSCLES * UPSET STOMACH OR DIARRHEA * HEADACHE 28 STAYING INJURY-FREE .......................... ................................................... . * BE SENSITIVE TO WEAK LINKS * HOW DO YOU KNOW THAT YOU ARE INJURED? * TREATMENT OPTIONS * TREATMENTS WHILE YOU ARE WAITING TO SEE A DOCTOR * PREVENTING INJURY * DON T STRETCH I * DO THE TOE SQUINCHER EXERCISE (PREVENTION OF FOOT AND HEEL INJURIES) * DON T INCREASE TOTAL MILEAGE OR MINUTES MORE THAN 10 % A WEEK MORE THAN 2 WEEKS IN A ROW. * DROP TOTAL MILEAGE IN HALF EVERY 3RD OR 4TH WEEK * AVOID A LONG STRIDE-WHETHER WALKING OR RUNNING 29 INJURY TROUBLESHOOTING ...................................................................... * QUICK TREATMENT TIPS * FOR ALL INJURIES * MUSCLE INJURIES TENDON AND FOOT INJURIES * KNEE INJURIES * SHIN INJURIES * BEST CROSS TRAINING MODES TO MAINTAIN YOUR RUNNING CONDITIONING 30 TREATMENT SUGGESTIONS-FROM ONE RUNNER TO ANOTHER.............. . * KNEE PAIN * OUTSIDE OF KNEE PAINILIOTIBIAL BAND SYNDROME SHIN PAIN* SHIN SPLINTS OR STRESS FRACTURE * HEEL PAIN-PLANTAR FASCIA BACK OF FOOTACHILLES TENDON HIP AND GROIN CALF MUSCLE 31 PRODUCTS THAT ENHANCE RUNNING........................................................ * THE STICK * ENDUROX R4 * OTHER CALLOWAY BOOKS: TRAINING SCHEDULES, AND GIFTS THAT KEEP ON GIVING-EVEN TO YOURSELF
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spelling	Galloway, Jeff 1945- Verfasser (DE-588)122390776 aut Boston Marathon how to qualify! Jeff Galloway 3rd edition Maidenhead Meyer & Meyer Sport 2018 213 Seiten Illustrationen 24 cm x 16.5 cm txt rdacontent n rdamedia nc rdacarrier Marathonlauf (DE-588)4037441-5 gnd rswk-swf Training (DE-588)4060595-4 gnd rswk-swf boston marathon run walk run galloway training maximum performance successful training reality check realistic goals compete race best shape (DE-588)4048476-2 Ratgeber gnd-content Marathonlauf (DE-588)4037441-5 s Training (DE-588)4060595-4 s DE-604 Meyer & Meyer Sport (UK) Ltd. (DE-588)1065564694 pbl Erscheint auch als Online-Ausgabe 9781782558071 Erscheint auch als Online-Ausgabe 9781782554714 Vorangegangen ist 9781841263540 X:MVB text/html http://deposit.dnb.de/cgi-bin/dokserv?id=43c47a1a6624428bb9284ed6b4c1e9e3&prov=M&dok_var=1&dok_ext=htm Inhaltstext B:DE-101 application/pdf http://digitale-objekte.hbz-nrw.de/storage2/2018/11/29/file_4/8206706.pdf Inhaltsverzeichnis DNB Datenaustausch application/pdf http://bvbr.bib-bvb.de:8991/F?func=service&doc_library=BVB01&local_base=BVB01&doc_number=030895906&sequence=000001&line_number=0001&func_code=DB_RECORDS&service_type=MEDIA Inhaltsverzeichnis
spellingShingle	Galloway, Jeff 1945- Boston Marathon how to qualify! Marathonlauf (DE-588)4037441-5 gnd Training (DE-588)4060595-4 gnd
subject_GND	(DE-588)4037441-5 (DE-588)4060595-4 (DE-588)4048476-2
title	Boston Marathon how to qualify!
title_auth	Boston Marathon how to qualify!
title_exact_search	Boston Marathon how to qualify!
title_full	Boston Marathon how to qualify! Jeff Galloway
title_fullStr	Boston Marathon how to qualify! Jeff Galloway
title_full_unstemmed	Boston Marathon how to qualify! Jeff Galloway
title_short	Boston Marathon
title_sort	boston marathon how to qualify
title_sub	how to qualify!
topic	Marathonlauf (DE-588)4037441-5 gnd Training (DE-588)4060595-4 gnd
topic_facet	Marathonlauf Training Ratgeber
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