The Coach: Head Coach Patrick McCrann has been coaching runners and triathletes full-time since 2003. Patrick has run over 18 marathons, including Boston twice, with a personal best of 2:59. He also a competitive triathlete with three trips to the World Championships in Hawaii. In 2010 Patrick will be racing the Boston Marathon and Ironman USA. Patrick is a work-from-home dad focusing on his two wonderful daughters and supporting his amazing wife on her Boston qualifying journey. Follow Patrickʼs adventures via his personal blog and on Twitter.
The Season: The Marathon Nation season is about six months long (24 weeks). We train in two distinct phases as Pre-Conditioning (12 wks) and Race Preparation (12 wks). While we recommend a full 24-week cycle, it is possible to train for only the final 12 weeks of the Race Preparation phase.
Members can train for any marathon they want using our resources. That said, we have named the following key races where weʼll create specific resources and organize a Team Dinner, etc. In addition to the races, weʼll have monthly fitness challenges to keep things fun and keep you fit!
‡ Bank of America Chicago Marathon — October 10, 2010 ‡ Marine Corps Marathon — October 31,2010 ‡ ING New York City Marathon — November 7, 2010 ‡ Philadelphia Marathon — November 21,2010
The Training: Our training plans are made for the everyday marathon runner: high-quality sessions mean you can improve without becoming a running zombie. The foundation of our plans rests in the vDOT methodology of renown running coach Jack Daniels; your training and racing is based off of hard numbers you have proven you can do through functional tests and race events.
The plans are designed to be consistent in approach but specific to each athleteʼs ability. For example our weekend long runs will be run based on Time at Pace, so top runners might log 18 miles in 2 hours at Long Run Pace, while slower runners might log 10 miles. The point is that weʼre all running the same two hours at the same effort, all based on speed/distance expectations set based on your ability TODAY. If youʼre trying just to finish inside the 6 hour cut-off, or trying to BQ at 3:15, our approach will work for you.
In addition to never working out “alone” again, you can easily integrate these plans into your busy life.
Youʼll be able to customize the workouts to your ability level and race day goals with the 24/7 support of the Team and coaches. In short, youʼll get fitter and faster, and youʼll have a ton of fun doing both!
Live Q & A: Each month will feature at least one live Q&A call with Patrick. Youʼll get to ask specific questions about your specific situation, often from people who donʼt take coaching clients at any price.
These Q&A calls are worth way more than the price of admission alone, and theyʼre in addition to all of the other content.
Special Deals: Finally, youʼll get member-only discounts and access to offers that wonʼt be publicly available. There will be special events, meet-ups at races, and lots of other cool Marathon Nation stuff that you wonʼt want to miss out on

《29 Tips To Transform Your Run》目录：

About Marathon Nation --------------------------------------------------------------------------------------------------- 04
Letter from Coach Patrick ------------------------------------------------------------------------------------------------ 05
#1 - Dial In Your Cadence ------------------------------------------------------------------------------------------------ 06
#2 - Pre-Run Routine ------------------------------------------------------------------------------------------------------ 08
#3 - Hill Bounding ----------------------------------------------------------------------------------------------------------- 10
#4 - Breathing From Your Core ----------------------------------------------------------------------------------------- 12
#5 - Lace Up Right --------------------------------------------------------------------------------------------------------- 14
#6 - Old School Shoe Tracker ------------------------------------------------------------------------------------------- 15
#7 - Downhill Running ----------------------------------------------------------------------------------------------------- 16
#8 - Run Recovery Protocols -------------------------------------------------------------------------------------------- 18
#9 - Running In The Morning -------------------------------------------------------------------------------------------- 20
#10 - Spicing Up Your Runs With Fartlek ----------------------------------------------------------------------------- 21
#11 - The Pawback Drill --------------------------------------------------------------------------------------------------- 23
#12 - Diet Fundamentals -------------------------------------------------------------------------------------------------- 25
#13 - Know Your Sweat Rate -------------------------------------------------------------------------------------------- 26
#14 - Choosing A Baby Jogger ------------------------------------------------------------------------------------------ 28
#15 - Repeat Running Routes ------------------------------------------------------------------------------------------- 30
#16 - The Ultimate Recovery Run -------------------------------------------------------------------------------------- 31
#17 - Brick Workouts To Boost Your Run ---------------------------------------------------------------------------- 33
#18 - Managing Achilles & Calf Setbacks ---------------------------------------------------------------------------- 34
#19 - Marathon Racing Tips --------------------------------------------------------------------------------------------- 35
#20 - Use Your Head To Improve Your Running Form ----------------------------------------------------------- 37
#21 - Optimal Running Terrain ------------------------------------------------------------------------------------------ 39
#22 - Compression Socks For Running ------------------------------------------------------------------------------- 40
#23 - Final Paper Tweaks ------------------------------------------------------------------------------------------------- 41
#24 - Endurance Racing Tips (Ironman Flavored) ----------------------------------------------------------------- 42
#25 - Fixing Your Broken Run ------------------------------------------------------------------------------------------- 43
#26 - Ther Personal Running Challenge ------------------------------------------------------------------------------ 44
#27 - Give The Gift Of Running ----------------------------------------------------------------------------------------- 46
#28 - Volunteer -------------------------------------------------------------------------------------------------------------- 47
#29 - Running & Hydration ----------------------------------------------------------------------------------------------- 48

Dear Runner,
My name is Coach Patrick and I want to thank you for downloading this resource. Over the next four
weeks, I will be your guide on this daily journey to transforming your running. With hard work and a bit
of luck, we'll be able to turn your running from ordinary and mundane to focused, forward-moving, and
(hopefully) faster.
Changing your run is something that happens on many levels: mentally,
physically, emotionally…even spiritually. Regardless of the level at which
you run, at the end of the day changing your run means actually changing
how you run. The enclosed tips should help you make this change from any
one of a variety of different directions. Some involve making specific
changes to how you run. Some of them involve changing where you run.
Some of them involve changing who you run with, and some of them hopefully will challenge you to think about why you run.
Taken as a whole, this set of tips will hopefully guide you to a place where
you will become an improved and more mindful runner.
There is no one magical tip. If there were, the title of this book would be a
little different! That said, one of these tips will most certainly reach you more than the others. Be on the
lookout for that experience, and capture it. This is the true starting point to transforming your run.
Some of you will have that experience, close these pages and be satisfied. Others will want to dig
deeper, and will return many times to each and every piece of advice. There's nothing wrong with
taking these tips and making them your own. In fact, that's most likely the only way that you will create
a sustainable change in how you run.
Lastly, I should point out that these tips by no means cover all that encompasses changing your run. I
am sure that you have your own guidance and your own pointers. I absolutely want to hear from you
about what works and what doesn't work…and what has really made a difference for you. Who knows,
perhaps what you have to offer can really change the running of hundreds of other people out there! If
you're interested in contributing, please refer to Part Four of this book and learn how you can connect
with me and with the greater Marathon Nation community.
Thanks again for choosing 29 Tips To Transform Your Run and exploring yet another Marathon Nation
resource.
Good luck with your running and I'll see you at the races!

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