how to run very far - notes on reading 50/50 by dean karnazes

50/50 by Dean Karnazes is a great book on the nuts an bolts on running very far, make sure you buy the book. Also read ultramarathonman.

check out his web site; http://www.ultramarathonman.com



After marathons:
Drink plenty of water
eat a healthy meal
immerse in an ice bath - 10 mins
Sleep
Run Again ( My favorite. This guys is amazing. Do it again)

Eat more protein in the morning to help with weight loss

Do a lot of cross trainbing to reduce injuries

Books he recommends;
The Courage to start
Marathon and Beyond
www.injured runner.com

Substitue pasta with Kombo noodles

Medicine for Mountain sickness - Diamox (prescription), Ginko Bilboa, raw ginger

Train doing hill sprints or drills

Sometimes just do a runabout run- all day - just go somewhere.

Increase training in increments of 10%

Take your pulse each morning and record. A rate higher than normal means you may need more recovery time from the last workout.

To correct muscles imbalances; single leg squat, side step up, cook hip lift (?)

eat raw vegetables

Performance technique drills;
Butt Kicks, High knees, one legged run

Run whenever, even if only 10 minutes, which can burn a 150 calories at a hard pace.

To make time to run;
plan ahead
stay on schedule
do what works for you
don't be afraid
use teamwork
multitask ( run to store)
be flexible and oppurtunistic

Attack your weaknesses;
lack of speed - do intervals
endurance - longer runs or maybe twice a day
lack of fitness - do smaller marathons