The Non-Runner's Marathon Trainer_David Whitsett;Forrest Dolgener;Tanjala Kole_1998

The Non-Runner's Marathon Trainer
by David Whitsett (Author), Forrest Dolgener (Author), Tanjala Kole (Author)

Paperback: 304 pages
Publisher: McGraw-Hill Education; 1 edition (January 11, 1998)
Language: English
ISBN-10: 1570281823
ISBN-13: 978-1570281822

《The Non-Runner's Marathon Trainer》电子书下载地址:

The Non-Runner's Marathon Trainer_David Whitsett;Forrest Dolgener;Tanjala Kole_1998.pdf
http://www.paobushijie.com/shujixiazai/1570281823-the-non-runners-marathon-trainer-download

《The Non-Runner's Marathon Trainer》书籍简介:

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.

《The Non-Runner's Marathon Trainer》目录:

Contents
Introduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1
The Marathoners ............................................................... 17
Chapter 1: Week One
Beginning the Training Program .......................................... 21
Making Your Own Reality 21
Locus of Control 22
Beginning Your Training 23
How to Construct Your Own Reality 31
Chapter 2:Week Two
Developing Your Training Base ............................................ 41
Focusing On The Positive; " ...But It Doesn't Matter." 41
Physical Preparation 42
What Matters/What Doesn't 45
Chapter 3: Week Three
Building on the Base . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. . . . . . . . . . . . . . . . . 57
Performance and Arousal 57
Physical Preparation 58
Hidden Agendas 65
Chapter 4: Week Four
You're 25°/o There! ............................................................ 71
Behavior & Attitude: Acting "As If... " 71
Physical Preparation 73
Are You a Marathoner? YES, I AM! 80
Chapter 5: Week Five
Your First 10-Miler . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. . . . . . . . 87
Visualization: Making Videos in Your Head 87
Physical Preparation 89
Monkey See, Monkey Do ... 95
Chapter 6: Week Six
Getting Close to 25 Miles per Week . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 103
Using Self-Talk to Remain Positive 103
Physical Preparation 105
And Monkey Hear, Too 119
Chapter 7: Week Seven
Closing in on Half-Way There . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 125
Learning to Focus 125
Physical Preparation 128
Turning Points 132
Chapter 8: Week Eight
Going Over 150 Miles of Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 139
Achieving " Flow " 139
Physical Preparation 141
Getting In the Flow 145
Chapter 9: Week Nine
Crossing the Emotional Plateau . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 155
Why Trying Harder Isn't Helpful 155
Physical Preparation 156
Mark Block's Story 163
Chapter 10: Week Ten
Moving Into the High-Mileage Weeks . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 177
Learning to Relax 177
Physical Preparation 179
Just Relax 181
Chapter 11: Week Eleven
Getting Used to the Long Runs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 187
Associative and Dissociative Mental Techniques 187
Physical Preparation 188
To Be (Associative) or Not To Be... 189
Chapter 12: Week Twelve
Knocking Down the Wall . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 193
What Happens (Psychologically) at the Wall? 193
Physical Preparation 195
What Happens (Physiologically) at the Wall? 195
Chapter 13: Week Thirteen
The Last of the BIG Weeks . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 205
Goal Setting 205
Physical Preparation 206
Tortoise or Hare? 207
Chapter 14: Week Fourteen
Starting the Taper . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 213
Putting It All Together 213
Physical Preparation 215
T he Seduction of Success 216
Chapter 15: Week Fifteen
Gathering Strength . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 221
Peaking: Having Fun on Marathon Day 221
Physical Preparation 222
Running Angels 224
Chapter 16: Week Sixteen
Marathon Week . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 229
Relaxing and Reviewing 229
Physical Preparation 230
Marathon Stories 234
Chapter 17: Week Seventeen
After the Marathon: What Now? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 243
The Post-Marathon High (or Low) 243
Physical Considerations 244
So, What Now? 247
Marathon Calendar . . . . . . . . . .. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 257
Study # 1 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 283
Study #2 ............................................................................... 285
References and Suggested Reading List . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. . . . . . . . 287
Author Bio Sketches . . . . . . . . . . . . . . . . . . . . . . .. . .. . . . . . . . . . . .. . . . .. . .. . .. . . . . . . . . . . . . .. 288

《The Non-Runner's Marathon Trainer》读者评论:

As a non runner and very limited and inconsistant excerciser, I found this book as I grandiosely thought about running the NYC 99 Marathon. The holistic approach was inspirational beyond belief. The primary theme of the book which was continually addressed in every chapter drove home the fact that "perception can become realty". The main goal was to focus every aspect of your training on your number one goal ie, to finish the marathon. When I mentioned to those who knew me that I was training for the marathon using this book, they really thought I was experiencing delusions of grandeur thinking "right you can read this book and run a marathon in 16 weeks; don't believe everything you read" After following everything in the book with only one slip up when I tried to do too much I was fully ready to run 26.2 miles. After a brief feeling of anxiety while on the bus to Staten Island, once I started running I had no doubt that I could finish. The personal statements from the students in training and the overwhelming statistics of how many of the students or "followers" finished gave the book total validity. If you follow the book in its basic beliefs, you can run and finish a marathon. These include: not over training, not setting unrealistic expectations or other agendas, not listening to others telling you you're a dreamer not a marathoner, not going on any crazy diets, and not thinking negative. Simply doing what the book says is enough. The major issue will be that you must be able and willing to make the commitment and except in extraordinary situations never put other priorities ahead of the training. You must run 4 days a week, take a day off before and after the long run, dring plenty of water, buy the right shoes and clothes, trying eating good foods (I always remembered what I ate after I started my run; fried foods make your run a real drag). THIS BOOK WORKS. When they say believe us that you will finish if you do the training our way they are CORRECT..I finished the NYC 1999 Marathon On Nov 7th (5hr, 23min but whose counting) having gone from taking a month to run 3 miles without stopping 20 weeks earlier. The book is a major self esteem builder. When you realize that less than 1% of the population have finished a marathon and you are one of them you will know the feeling of personal success. NO ONE CAN EVER TAKE AWAY THE FEELING OF FINISHING. WHAT A FEELING OF ACCOMPLISHMENT. This book goes beyond running to developing a positive attitude toward life in general. I have given it to several others three of whom are now training for their first marathon. Beware though, positive can be addictive.

 

The training course (which includes only four runs a week) is very reasonable for us non-runner types, but what really make this book work are the mental exercises. Due to injury I actually missed the two longest long runs and started two weeks of physical therapy a month before my marathon. But because this book keeps reinforcing keeping a positive attitude it never occured to me that I wouldn't finish. Well, this Sunday (Oct 22) with a heavily bandaged knee and my longest previous run being only 16 miles, I finished the Marine Corps Marathon in 5:39:39. I found out after the fact that even my doctor didn't think I'd make it.
For the record, before I started training six months ago I had never been a runner. My first run of 1.6 miles made me dizzy, exhausted and very sore afterwards. Six months later I can run 26.2 on a bad knee. If anyone out there is at all interested in running a marathon I say go for it. The feeling of running across that finish line while the crowd is cheering you on is more than worth it.
If you do decide to do it, buy this book.

更多跑步书籍见:http://www.paobushijie.com/running-books
更多跑步书籍下载见:http://www.paobushijie.com/shujixiazai

跑步书籍下载地址合集 见:http://www.paobushijie.com/shujixiazai/download
跑步书籍大全附下载 :http://www.paobushijie.com/running-books/daquan
跑步书籍推荐合集 见:http://www.paobushijie.com/running-books/tuijian
跑步书籍精选书单附下载见: http://www.paobushijie.com/running-books/jingxuan

返回顶部