By Scott Douglas, Peter Pfitzinger
Shave mins off it slow utilizing the newest in science-based education for critical runners. Advanced Marathoning has all of the details you must educate smarter, stay damage unfastened, and arrive at the place to begin able to run the marathon of your life.
Including marathon-pace runs and pace runs, Advanced Marathoning presents basically the best tools of educating. You'll find out how to supplement your working exercises with power, center, flexibility, and shape education; enforce state of the art foodstuff and hydration innovations and restoration recommendations; and taper appropriately to arrive height performance.
With easy-to-understand daily education schedules for 18- and 12-week coaching for weekly distances of fifty five, fifty five to 70, 70 to eighty five, and 85-plus miles, Advanced Marathoning is just the main accomplished and effective method of marathoning. If you're able to in attaining your individual most sensible, this ebook is for you.
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Additional info for Advanced Marathoning (2nd Edition)
Shoulders more forward than the wrists PAYOFF This plank offers both stretching and lengthening of the body. 3 0 // u lt i m at e p l a n k f i t n e s s • Once your hands have reached your feet, walk your hands back out to a high plank position, bracing your abs as you move. indd 31 TEXT f u l l pl a n k s // 31 5/14 4:45 PM 5/14 4:34 PM KEEP ARMS AND LEGS STRAIGHT FINISHING POSITION 26/11/14 5:40 pm 11/5/14 4:34 PM (Fogra 39) 39) Job:010-42022 Job:010-42022 Title:FW Title:FW -- Ultimate Ultimate Plank Plank Fitness Fitness (Fogra AC72493 Dtp:160 Dtp:160 Page:31 Page:31 walkOut FULL PLANK SKILL LEvEL: Intermediate MODIFICATION: Can be performed on knees (to make it easier) 32 // u lt i m at e p l a n k f i t n e s s Adding a walkout with the hands to a static plank creates a whole new challenge for the abdominal wall.
26/11/14 5:41 pm 11/5/14 4:34 PM (Fogra 39) 39) Job:010-42022 Job:010-42022 Title:FW Title:FW -- Ultimate Ultimate Plank Plank Fitness Fitness (Fogra AC72493 Dtp:160 Dtp:160 Page:40 Page:40 42022 - Ultim 42022 - Ultim ess ess :40 :40 SIDE PLANK SKILL LEvEL: Intermediate MODIFICATION: Can be performed on one knee (to make it easier) Add a leg lift to your plank to boost the challenge for your obliques and add some work for your hips. key perfOrmanCe pOints COmmOn faults • Place the working hand on the floor directly underneath the shoulder, and press into the palm to lift through the side body.
Extend the arm of the lifted side straight up; actively lift the side body up as high as possible. • Hips rotated forward or backward • Elbow placement not in line with shoulder PAYOFF This plank slims the waist and strengthens the side body. indd 59 TEXT 26/11/14 5:43 pm 11/5/14 4:36 PM (Fogra 39) 39) Job:010-42022 Job:010-42022 Title:FW Title:FW -- Ultimate Ultimate Plank Plank Fitness Fitness (Fogra AC72493 Dtp:160 Dtp:160 Page:59 Page:59 wrist grab SIDE FOREARM PLANK SKILL LEvEL: Beginner MODIFICATION: Can be performed on one knee or with split feet (to make it easier) 6 0 // u lt i m at e p l a n k f i t n e s s This variation is very similar to the basic side forearm plank, but you will rotate the chest and shoulder down a little bit and close the chest to be sure that you really use the obliques to perform the side forearm plank.