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
Drink plenty of water
eat a healthy meal
immerse in an ice bath - 10 mins
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
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;
stay on schedule
do what works for you
don't be afraid
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
“We all are learning, modifying, or destroying ideas all the time. Rapid destruction of your ideas when the time is right is one of the most valuable qualities you can acquire. You must force yourself to consider arguments on the other side.
— Charles T. Munger”
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