Conquering The Marathon is written for those thousands of individuals now joining the long distance movement of half and whole marathons. Distance walking and/or running should no longer be geared only toward those who are already physically fit, but also for people who are physically untrained. Conquering The Marathon addresses adults who possess very basic levels of fitness, yet want realistic guidance as to how to pursue aerobic fitness such as distance walk to run ratio movement. It is also written for the beginning and seasoned distance runner who strives to reach their physical and aerobic potential. The reader has a year of progressive training schedules, with weekly training tips plus detailed muscular and agility exercises specific for long distance movement. The book also contains a detailed nutrition plan for the active person along with 100 various workouts for all levels of aerobic movement. The content found in Conquering The Marathon will influence and motivate the unfit, those getting fit, and those who are fit.

Conquering The Marathon

HALF TO WHOLE ... BEGINNER TO ADVANCEDBy Lynn Gray

AuthorHouse

Copyright © 2012 Lynn Gray
All right reserved.
ISBN: 978-1-4772-6107-1

Contents

Introduction.............................................................viiForward Movement Thinking................................................viiiWhere are you now?.......................................................xConsider what your answers may mean......................................xiWEEK 1 Walking is Medicine...............................................1WEEK 2 Setting the "Fitness" Table.......................................4WEEK 3 First Step, First Shoe............................................5WEEK 4 The Core and More.................................................6WEEK 5 Cardio Walking Brings Youthful Results............................14WEEK 6 The Cardio Walk...................................................16WEEK 7 Staying Uninjured Along the Way...................................18WEEK 8 Improving Range of Motion.........................................20WEEK 9 Cardio Walking to Jogging.........................................30WEEK 10 The Calories are Burning.........................................31WEEK 11 Eating for Energy and Weight Management..........................32WEEK 12 Record Your Journey..............................................39WEEK 13 Building a Fitness Plan..........................................40WEEK 14 The Importance of Camaraderie....................................42WEEK 15 Conquering Common Injuries.......................................43WEEK 16 When Do I Cross Train?...........................................44WEEK 17 Striders – Weight Training for Runners.....................56WEEK 18 Bounding for Leg Strength........................................57WEEK 19 The Four Paces of Eve............................................58WEEK 20 The Hills are Alive..............................................60WEEK 21 Duration is Key..................................................61WEEK 22 Eating on the Run................................................62WEEK 23 Heat, Humidity and Long Distance.................................63WEEK 24 My Feet are Hurting..............................................64WEEK 25 Say HI to Hydration..............................................65WEEK 26 Time for a Coach?................................................78WEEK 27 Sharpen the Sword................................................80WEEK 28 Track – The Double Edge Sword..............................82WEEK 29 The "Push" Advantage.............................................83WEEK 30 How to Race a Distance Event.....................................84WEEK 31 Don't Lose Your Gains............................................94WEEK 32 Race Psychology for Event Success................................95WEEK 33 Week to the Day!.................................................97WEEK 34 The Next Step....................................................99APPENDIX #1 Key Race Results.............................................105APPENDIX #2 Walk to Run Terms............................................106APPENDIX #3 Weight illustrations.........................................109APPENDIX #4 Stretching illustrations.....................................110APPENDIX #5 Food Journal.................................................111APPENDIX #6 Fifty Track and Tempo Workouts...............................112APPENDIX #7 Pacing Chart for Half and Whole Marathon.....................122

Chapter One

Week 1 Walking is Medicine

As our society becomes more focused on technological advances and a busier lifestyle we find ourselves increasingly isolated, stressed, and physiologically more sedentary. The notion of "taking a walking break" is soothing and if practiced, the motion becomes mentally relaxing. Consider "taking a walk" as a far healthier and physically rewarding choice when desiring to briefly detour the stresses of life. It is a fact that the more control we have over our mental and physical well-being, increased overall health will occur, making day to day living more productive and meaningful. Those of us approaching middle age will find many exciting options in the exercise realm and want to be part of the action which a healthy body can deliver. "Taking a walk" will give the muscular and mental medicine needed to be continually mobile and physically independent throughout our lives. Later on as we add a bit of intensity to our walk with cardio walking, and gain aerobic benefits while walking briskly.

There are many gains which walking and brisk walking can give to people of all ages. Consider these following mental and physical perks.

• Friendship: Perhaps the greatest walking movement benefit of late is the camaraderie gained from joining walking groups planning a distance goal such as completing a 5K or a half marathon. The largest population gains in distance events are now made up of women. They love conquering new goals and becoming fit while allowing downtime for socializing and relaxing.

• Mood enhancer: Regular walking can greatly reduce depression. The ages of sixties, seventies, and beyond reveal an increased sense of isolation and lack of physical and mental stimulation. Retirement, increased isolation from not being in a social environment, and decreased physical health drive the later ages into negative habits oft en leading to alcoholism and increased drug use. A group walking program resolves this by providing its own social network. The younger ages gain increased self-esteem with an outlet to establish themselves competitively in a physical arena which supports walking and running events. Physiologically exercise increases endorphins, the neurochemicals occurring naturally in the brain which elevate the mood and reduce anxiety levels.'

• Increased Coordination: Accidental falls occur more frequently as one allows muscles, balance, and posture to deteriorate. In fact falling accounts for a large number of deaths after 65. The walking movement establishes a continual heel to toe striking gait which aids balance and overall body coordination. The range of motion or leg span of a vigorous cardio walk together with the fast movement of the arms reminds the walker to practice a balanced posture during fast forward movement.

• Bone Density: After thirty or so many of us are being reminded to engage in exercises to increase bone density and therefore avoid breaking bones easily. By age 65 one in four women has osteoporosis and have thin bones which look like a honeycomb. From forty on, an increasing number of women get osteopenia, a predecessor to osteoporosis. Many studies have been made which show that the impact of walking, cardio walking and running can slow down and even reverse bone loss by promoting bones to become denser. Lastly, the more muscles we gain surrounding the bones, the more protection our bones and vital organs receive from impact incidents.

• Get Flexible: Living out the middle ages and onward reveal a loss of fluidity both in the joints and muscles. The long span required for a full cardio-walk movement requires a stride length of 12 to16 inches in length which lends itself to leg flexibility. Using the knee as a hinge joint helps with keeping forward movement both fluid and steady on strong knees with well-developed tendons and ligaments. The use of arm propulsion of cardio walking is analogous with the knee/leg movement. In this case the range of motion is established with a full arm swing and...