- Tapa blanda: 304 páginas
- Editor: McGraw-Hill Education; Edición: 1st ed. (11 de enero de 1998)
- Idioma: Inglés
- ISBN-10: 1570281823
- ISBN-13: 978-1570281822
- Valoración media de los clientes: 1 opinión de cliente
- Clasificación en los más vendidos de Amazon: nº30.910 en Libros en idiomas extranjeros (Ver el Top 100 en Libros en idiomas extranjeros)
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The Non-Runner's Marathon Trainer (Inglés) Tapa blanda – 11 ene 1998
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Athlete. Runner. Marathoner. Are these words you wouldn't exactly use to describe yourself? Do you consider yourself too old or too out of shape to run a marathon? But somewhere deep inside have you always admired the people who could reach down and come up with the mental and physical strength to complete such a daunting and rewarding accomplishment? It doesn't have to be somebody else crossing the finish line. You can be a marathoner. The Non-Runner's Marathon Trainer is based on the highly successful marathon class offered by the University of Northern Iowa, which was featured in a Runner's World article titled "Marathoning 101." The class has been offered five times over 10 years, and all but one student finished the marathon. That is approximately 200 students -- all first time marathoners and many with absolutely no running background. This book follows the same 16-week, four-day-a-week workout plan. What makes the success rate of this program so much higher than any other? The special emphasis on the psychological aspects of endurance activities. You don't have to love to run -- you don't even have to like it -- but you have to realize that you are capable of more than you have ever thought possible. One participant in the program explained it like this: "I'm doing this for me -- not for others or the time clock. I just feel better when I run, plus it helps me to cope with things in general. The skills we've learned in this class don't apply just to marathoning -- they apply to life! Just like you never know what the next step in a marathon will bring, so too, you never know what will happen next in life. But if you don't keep going, you're never going to find out. By staying relaxed, centered, and positive you handle just about anything that comes your way." This is marathon running for real people, people with jobs and families and obligations outside of running. The Non-Runner's Marathon Trainer has proven successful for men and women of all ages. Now let it work for you.
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*I do have to add that the book is dated so I had to use my own common sense when it came to using technology. I also had to alter the schedule here and there to fit my schedule and do a little nutrition research. I should have said that this book AND some common sense helped me complete my first marathon.
1) 16 weeks training with relatively low mileage: my longest run was 32 Km, slightly more than what the book recommended, yet I finished the marathon rather easily, except for some cramps on Km 33. This book is for beginners: it's not the correct choice if you are an accomplished marathon runner and are shooting for a Boston marathon qualifying time.
2) Psychological advice: there are countless sections of this book devoted to a positive mental attitude, etc. to avoid giving up at any point in your training or the race itself. Frankly, none of these recommendations were of any use to me during the marathon itself: the excitement, presence of other runners and plain epic fun of doing my first marathon kept me going. However, 16 weeks of training 4 times a week means going through highs and lows where these psychological techniques are useful.
3) Your goal should be to finish, nothing else: I had terrible trouble truly digesting this point, being rather competitive. However, I had to skip 2 weeks of training around week 13 due to a sailing trip (not much room to run on a sailboat) and the ensuing flu to kept me grounded for another week. Restarting was painful. Before that gap I was capable of finishing a 20 Km training run in 1h54m - but after the flu I struggled. So I reassessed my goals and focused on finishing. It was so liberating and the single most important reason I didn't give up. Funnily, on Km 37 I felt so great that I decided to go for my "hidden goal" of finishing in less than 5 hours - and was successful in doing so.
4) Staying hydrated and "the wall": I paid heed to the book's advice to stay well hydrated. I bought a Nathan belt and filled 4 flasks of Gatorade that I started drinking right from Km 2. I also got some mighty Gu gel that I took from Km 15 onward, mixing from water of the refill stations. Thanks to a proactive hydration strategy, I never hit the famed "wall".
5) Relaxing during the last week: I basically did nothing else but taking care of myself. I ran only 13 Km in two sessions, drank a lot of water, ate tons of pasta, slept 8 hours every night, etc. So despite a miserable (due to stress) pre-race night, I felt rested and full of energy on marathon day, with the benefit of 16 weeks of training.
6) Don't try anything new on race day: same shoes, socks, everything as during my training, only the race t-shirt was new and imposed by the race organizers, but that was fine. I didn't get any blister, nothing. For those of us subjects to nipple bleeding, I strongly recommend putting some plasters in strategic locations - far better than finishing the race covered in blood!
7) The real accomplishment is the training, not the race: not a shade of doubt about that, keeping it up for 16 weeks was hard, with so many temptations to stop, rest, do whatever. Just don't, keep it up. You truly need to get your body used to the pounding of a full blown marathon. I had run a few semi-marathons in the past, and finished them half dead. Thanks to the training regimen recommended I finished my first marathon sprinting!
8) Just do it, you'll feel amazing: I thought this would be the hardest thing I would ever attempt to do - it wasn't (carrying a full 30 Kg backpack across the Chopicalqui glacier to the high camp at 5800 m. was pure, unadulterated murder) - but the feeling of intense, deep, satisfaction crossing the finish line after so much, so much, dedication ranks as one of most joyful experiences in my life (with skydiving).
In summary, this book will give you all the advice you need to successfully finish your first marathon. I highly recommend it. I followed it to a very large extent and am delighted with the result.
Another good point is recovery. It is very, very important as the miles take their toll. Without doing the recovery portion I would not be anywhere right now. The younger you are the easier it is to skimp on recovery. Now that I am older I have to really pay attention.
Overall I recommend this book for the first timer. Even if you are heavy take comfort in knowing that Kelly Gneiting, 40, grabbed a Guinness World Record at the Los Angeles Marathon after he plodded across the finish line drenched in rain and with a time of 9:48:52. After reading that I felt I had no excuses.