The Non-Runner's Marathon Trainer_David Whitsett；Forrest Dolgener；Tanjala Kole_1998.pdf电子书百度网盘、微博微盘下载地址

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

The Non-Runner's Marathon Trainer_David Whitsett；Forrest Dolgener；Tanjala Kole_1998.pdf电子书籍信息：

ISBN: 1570281823 | 11.8MB | 308页

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《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

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