Peter Pfitzinger - Advanced Marathoning - 2nd Edition

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Table of Contents

Library of Congress Cataloging-in-Publication Data

Pfitzinger, Pete, 1957-Advanced marathoning / Pete Pfitzinger, Scott Douglas. -- 2nd ed. p. cm.

Includes bibliographical references and index.

ISBN-13: 978-0-7360-7460-5 (soft cover) ISBN-10: 0-7360-7460-0 (soft cover)

1. Marathon running--Training. I. Douglas, Scott. II. Title.

GV1065.17.T73P45 2009 796.4252--dc22 2008041703

ISBN-10: 0-7360-7460-0 (print) ISBN-10: 0-7360-8203-4 (Adobe PDF) ISBN-13: 978-0-7360-7460-5 (print) ISBN-13: 978-0-7360-8203-7 (Adobe PDF)

Copyright 2009, 2001 by Peter D. Pfitzinger and Scott M. Douglas

All rights reserved. Except for use in a review, the reproduction or utilization of this work in any form or by any electronic, mechanical, or other means, now known or hereafter invented, including xerography, photocopying, and recording, and in any information storage and retrieval system, is forbidden without the written permission of the publisher.

This publication is written and published to provide accurate and authoritative information relevant to the subject matter presented. It is published and sold with the understanding that the author and publisher are not engaged in rendering legal, medical, or other professional services by reason of their authorship or publication of this work. If medical or other expert assistance is required, the services of a competent professional person should be sought.

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To all runners willing to work hard and intelligently

Pete Pfitzinger and Scott Douglas

Foreword

G rowing up, I was always looking for a challenge. I ran 15 miles for my first run when I was 15, and after that I ran to the top of every mountain in the nearby vicinity. We have a course called the 5,000-foot run that climbs from roughly 6,000 feet to more than 11,000 feet in just over 10 miles. It is brutal, but the sense of accomplishment that comes with conquering it is addictive.

Challenge is what I love most about the marathon. It is the ultimate test. For some runners the draw is simply the distance, and for others it is a matter of speed over the distance, but for all of us the marathon is a test of the will and the spirit.

When I crossed the line at the 2008 Flora London Marathon, with the clock stopping at 2:06:17, I had never been so exhausted in my life. I felt like I was having an out of body experience during the final 200 meters, yet the sensation of having finished the race while leaving every bit of my mind, body, and heart out on the course is something that I hope to replicate over and over again in my career as a marathoner.

As I approach each race, it is satisfying to know that I have been well prepared by my coach, Terrence Mahon, in training and have done everything to the best of my ability, whether it be core strengthening, optimal recovery and nutrition, or nailing a well-placed long run in the training rgime.

While reading this second edition of Advanced Marathoning, I was constantly nodding my head in agreement with Pete Pfitzinger and Scott Douglas. They echo many of the secrets to marathoning that I have picked up from coach T (as we call him) and Olympic medalists Meb Keflezighi and Deena Kastor. I am confident that everyone from the seasoned marathoner looking to improve upon a long-standing personal best to the debut baby will find great wisdom in this systematic, logical, and yet artistic approach to marathoning. I myself was constantly reminded of all the ins and outs that go with achieving success in this sport.

Those of you who are just going for distance will find easy application points that will make your journey much more enjoyable and fun. Fun may not be the adjective most commonly associated with the marathon, but the marathon offers the well-prepared runner more enjoyment than any other race out there. In no other race is it possible to feel so good for so long. The racing section of the book will provide many keys to ensure that your 26.2-mile journey is indeed a fun one. Those of you who are going for speed will not only find out how to cycle and structure your workouts but also how to live as we pros live, taking care of the smallest details, which will give you the extra edge on race day to crack that elusive personal best.

I thank Pete and Scott for writing such a helpful aid to the marathoning world. This resource will undoubtedly be credited by marathoners all over the world as they celebrate having prepared and raced to their fullest potential.

Ryan Hall

Preface

Guidelines for Advanced Marathoning

W elcome to the second edition of Advanced Marathoning . The positive reception to the first edition, and the direct feedback about it that were pleased to regularly receive, only strengthens our belief that there are tens of thousands of readers out there eager to know how to conquer one of runnings most challenging races.

The key to simply finishing a marathon isnt a secret: Train long to go long. But what about when you want to race a marathon? Then things arent so simple.

Besides gaining enough baseline endurance to complete the distance, now your concerns turn to matters such as how fast to do your long runs, what types of interval sessions to do, how to manipulate your diet for maximum performance, how to schedule hard workouts to allow both progress and recovery, and so on. The best answers to these questions arent so obvious, and they require a solid base of knowledge. Youll acquire that knowledge through this book.

If youve run a marathon and want to move beyond the basics, or if youre an accomplished runner at shorter distances planning a marathon debut, then its time to graduate to Advanced Marathoning . We hope youll agree that this second edition, with new chapters and expanded, updated information in every chapter, will become one of the most valuable resources in your running library.

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