<!DOCTYPE HTML PUBLIC "-//W3C//DTD HTML 4.0 Transitional//EN"> <html lang="en-us"> <head> <meta http-equiv="Content-Type" content="text/html; charset=UTF-8"/> <meta http-equiv="Content-type" content="text/html; charset=iso-8859-1"> <title>Washington Institute of Sports Medicine | Dedicated to improving speed, agility and explosive reaction in athletes of all sports</title> <meta name="keywords" content="frappier acceleration, accelerate Washington, speed clinic, running, soccer, WA, washington, sports medicine, washington institute, FAST Programs, sprint mechanics, neuromuscular coordination, anaerobic, aerobic conditioning, muscle physiology, athlete's performance, running speed, vertical jump, sprinting, sprint training, speed training, agility training, sport training, sports training, sports, speed, gym, fitness, workout, bodybuilder, weights, aerobics, bikes, stairmaster, treadmill, workout, plyometrics, plyometrics program, Plyo Platform, Resistance Cord, strength, conditioning programs, nutrition, athletic training, recreational athlete, athlete, training, agility, weightlifting, plyometrics, weight training, athletic performance, running"> <meta name="description" content=""> <base href="."> <link rel="stylesheet" href="../../content/00/00/05/71/38/sheet.css" type="text/css"> <!-- 10.1.9.6 --> </head> <body> <script language="javascript"> <!-- email_url="../../content/00/00/05/71/38/userdirectory79.content/custom/citysearch/mailform/"; function makePopup(url){ popup=window.open(url,"email_vendor","toolbar=no,scrollbars=yes,resizable=yes,location=no,menubar=0,width=520,height=390"); } function saveSmart(url){ popup=window.open(url,"save_smart","toolbar=no,scrollbars=yes,resizable=yes,location=no,menubar=0,width=500,height=400"); } //--> </script> <div class="logo"></div> <table border="0" width="767" cellpadding="0" cellspacing="0" class="maintbl"> <tr> <td valign="top" id="navCell"> <ul class="navigation"> <li><a href="../../contentbuilder/layout_contentPath_content/00/00/05/71/38/userdirectory0_content/" class="nav1">Home</a> <li><a href="../../contentbuilder/layout_contentPath_content/00/00/05/71/38/userdirectory24_content/" class="nav1">Physical Therapy</a> <li><a href="../../contentbuilder/layout_contentPath_content/00/00/05/71/38/userdirectory31_content/" class="nav1">Athletic Programs</a> <li><a href="../../contentbuilder/layout_contentPath_content/00/00/05/71/38/userdirectory38_content/" class="nav1">Adult Programs</a> <li><a href="../../contentbuilder/layout_contentPath_content/00/00/05/71/38/userdirectory50_content/" class="nav1">Evaluations</a> <li><a href="/" class="nav1">Special</a> <ul> <li><a href="../../contentbuilder/layout_contentPath_content/00/00/05/71/38/userdirectory79_content/" class="nav2a">Marathons</a> </ul> </ul> </td> <td width="608" id="contentCell"> <table width="608"> <tr> <td align="right"><div class="pagelabel">Marathons</div></td> </tr> </table> <table cellpadding="15" border="0" width="100%"><tr><td align="center"></td></tr></table> <!-- layout style = 2 begin --> <!-- row 0 begin --> <table width="100%" border="0" cellspacing="0" cellpadding="0"> <tr valign="top"> <!-- column 0 begin--> <td valign="top" width="100%"> <table width="100%" border="0" cellspacing="0" cellpadding="0" valign="top"> <tr><td> <a name="0.0"></a> <!-- content cell0.content0 begin --> <html><body> <b><font face="Arial" size="6"> <p align="center">PARKER MARATHON TRAINING SCHEDULE</p><u> <p align="center">FIRST MONTH</p> <p align="left"></b></u></font><font face="Arial" size="2">&nbsp;</p></font> <center> <table border="1" cellspacing="1" width="325"> <tr> <td height="22" valign="bottom" width="17%"><u><font face="Arial" size="4"> <p>DATE</u></font></p></td> <td height="22" valign="bottom" width="20%"><u><font face="Arial" size="4"> <p>MILES</u></font></p></td> <td height="22" valign="bottom" width="20%"><u><font face="Arial" size="4"> <p align="center">DAY</u></font></p></td> <td height="22" valign="bottom" width="20%"><u><font face="Arial" size="4"> <p>TIME</u></font></p></td> <td height="22" valign="bottom" width="24%"><u><font face="Arial" size="4"> <p>PACE</u></font></p></td></tr> <tr> <td height="32" valign="bottom" width="17%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="32" valign="bottom" width="20%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="32" valign="bottom" width="20%"><font face="Arial" size="4"> <p align="center">1</font></p></td> <td height="32" valign="bottom" width="20%"><font face="Arial" size="4"> <p>30 min.</font></p></td> <td height="32" valign="bottom" width="24%"><font face="Arial" size="4"> <p>at pace</font></p></td></tr> <tr> <td height="24" valign="bottom" width="17%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p align="center">2</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p>30 min.</font></p></td> <td height="24" valign="bottom" width="24%"><font face="Arial" size="4"> <p>at pace</font></p></td></tr> <tr> <td height="24" valign="bottom" width="17%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p align="center">3</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p>50<i> </i>min.</font></p></td> <td height="24" valign="bottom" width="24%"><font face="Arial" size="4"> <p>+20 sec</font></p></td></tr> <tr> <td height="24" valign="bottom" width="17%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p align="center">4</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p>30 min.</font></p></td> <td height="24" valign="bottom" width="24%"><font face="Arial" size="4"> <p>at pace</font></p></td></tr> <tr> <td height="24" valign="bottom" width="17%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><i><font face="Arial" size="4"> <p align="center">5</i></font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p>45 min.</font></p></td> <td height="24" valign="bottom" width="24%"><font face="Arial" size="4"> <p>+l5sec</font></p></td></tr> <tr> <td height="24" valign="bottom" width="17%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p align="center">6</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p>Day Off</font></p></td> <td height="24" valign="bottom" width="24%"><font face="Arial" size="2"> <p></font>&nbsp;</p></td></tr> <tr> <td height="24" valign="bottom" width="17%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p align="center">7</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p>20 min.</font></p></td> <td height="24" valign="bottom" width="24%"><font face="Arial" size="4"> <p>-25 sec</font></p></td></tr> <tr> <td height="24" valign="bottom" width="17%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p align="center">8</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p>45 min.</font></p></td> <td height="24" valign="bottom" width="24%"><font face="Arial" size="4"> <p>at pace</font></p></td></tr> <tr> <td height="24" valign="bottom" width="17%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p align="center">9</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p>75 min<i>.</i></font></p></td> <td height="24" valign="bottom" width="24%"><font face="Arial" size="4"> <p>+20 sec</font></p></td></tr> <tr> <td height="24" valign="bottom" width="17%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p align="center">10</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p>30 min.</font></p></td> <td height="24" valign="bottom" width="24%"><font face="Arial" size="4"> <p>-20 sec</font></p></td></tr> <tr> <td height="24" valign="bottom" width="17%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p align="center">11</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p>55 min.</font></p></td> <td height="24" valign="bottom" width="24%"><font face="Arial" size="4"> <p>at pace</font></p></td></tr> <tr> <td height="24" valign="bottom" width="17%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p align="center">12</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p>45 min.</font></p></td> <td height="24" valign="bottom" width="24%"><font face="Arial" size="4"> <p>-10 sec</font></p></td></tr> <tr> <td height="24" valign="bottom" width="17%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p align="center">13</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p>Day Off</font></p></td> <td height="24" valign="bottom" width="24%"><font face="Arial" size="2"> <p></font>&nbsp;</p></td></tr> <tr> <td height="24" valign="bottom" width="17%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p align="center">14</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p>20 min.</font></p></td> <td height="24" valign="bottom" width="24%"><font face="Arial" size="4"> <p>-30 sec</font></p></td></tr> <tr> <td height="24" valign="bottom" width="17%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p align="center">15</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p>30 min.</font></p></td> <td height="24" valign="bottom" width="24%"><font face="Arial" size="4"> <p>at pace</font></p></td></tr> <tr> <td height="24" valign="bottom" width="17%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p align="center">16*</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p>40 min.</font></p></td> <td height="24" valign="bottom" width="24%"><font face="Arial" size="4"> <p>at pace</font></p></td></tr> <tr> <td height="24" valign="bottom" width="17%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p align="center">17</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p>50 min.</font></p></td> <td height="24" valign="bottom" width="24%"><font face="Arial" size="3"> <p><font size="4">+ </font> </font><font face="Arial" size="4">15 sec</font></p></td></tr> <tr> <td height="24" valign="bottom" width="17%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p align="center">18</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p>35 min.</font></p></td> <td height="24" valign="bottom" width="24%"><font face="Arial" size="4"> <p>at pace</font></p></td></tr> <tr> <td height="24" valign="bottom" width="17%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p align="center">19</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p>80 min.</font></p></td> <td height="24" valign="bottom" width="24%"><font face="Arial" size="4"> <p><em>+</em>25<em> </em>sec</font></p></td></tr> <tr> <td height="24" valign="bottom" width="17%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p align="center">20</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p>Day Off</font></p></td> <td height="24" valign="bottom" width="24%"><font face="Arial" size="2"> <p></font>&nbsp;</p></td></tr> <tr> <td height="24" valign="bottom" width="17%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p align="center">21*</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p>25 min. </font></p></td> <td height="24" valign="bottom" width="24%"><font face="Arial" size="4"> <p>-30 sec</font></p></td></tr> <tr> <td height="24" valign="bottom" width="17%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p align="center">22</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p>35 min.</font></p></td> <td height="24" valign="bottom" width="24%"><font face="Arial" size="4"> <p>-20 sec</font></p></td></tr> <tr> <td height="24" valign="bottom" width="17%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p align="center">23</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p>45 min.</font></p></td> <td height="24" valign="bottom" width="24%"><font face="Arial" size="4"> <p>at pace</font></p></td></tr> <tr> <td height="24" valign="bottom" width="17%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p align="center">24</font></p></td> <td height="24" valign="bottom" width="20%"><i><font face="Arial" size="4"> <p>55 </i>min.</font></p></td> <td height="24" valign="bottom" width="24%"><font face="Arial" size="4"> <p>at p ace</font></p></td></tr> <tr> <td height="24" valign="bottom" width="17%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p align="center">25*</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p>30 min.</font></p></td> <td height="24" valign="bottom" width="24%"><font face="Arial" size="4"> <p>-20 sec</font></p></td></tr> <tr> <td height="24" valign="bottom" width="17%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p align="center">26</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p>85 min. </font></p></td> <td height="24" valign="bottom" width="24%"><font face="Arial" size="4"> <p>+20 sec</font></p></td></tr> <tr> <td height="24" valign="bottom" width="17%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p align="center">27</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p>Day Off</font></p></td> <td height="24" valign="bottom" width="24%"><font face="Arial" size="2"> <p></font>&nbsp;</p></td></tr> <tr> <td height="24" valign="bottom" width="17%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p align="center">28</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p>25 min.</font></p></td> <td height="24" valign="bottom" width="24%"><font face="Arial" size="4"> <p>-30 sec</font></p></td></tr> <tr> <td height="24" valign="bottom" width="17%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p align="center">29</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p>80 min.</font></p></td> <td height="24" valign="bottom" width="24%"><font face="Arial" size="4"> <p>at pace</font></p></td></tr> <tr> <td height="24" valign="bottom" width="17%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p align="center">30</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p>Day Off</font></p></td> <td height="24" valign="bottom" width="24%"><font face="Arial" size="2"> <p></font>&nbsp;</p></td></tr> <tr> <td height="24" valign="bottom" width="17%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="20%"><font face="Arial" size="4"> <p align="center">31</font></p></td> <td colspan="2" height="24" valign="bottom" width="43%"><font face="Arial" size="4"> <p>Make-Up Day</font></p></td></tr></table></center> <p></p><b><font face="Arial" size="6"> <p align="center">PARKER MARATHON TRAINING SCHEDULE</p><u> <p align="center">SECOND MONTH</p> <p align="left"></b></u></font><font face="Arial" size="2">&nbsp;</p> <p align="left"></font>&nbsp;</p> <p align="center"> <center> <table border="1" cellspacing="1" width="331"> <tbody> <tr> <td height="22" valign="bottom" width="19%"><u><font face="Arial" size="4"> <p>DATE</u></font></p></td> <td height="22" valign="bottom" width="19%"><u><font face="Arial" size="4"> <p>MILES </u></font></p></td> <td height="22" valign="bottom" width="19%"><u><font face="Arial" size="4"> <p align="center">DAY</u></font></p></td> <td height="22" valign="bottom" width="21%"><u><font face="Arial" size="4"> <p>TIME</u></font></p></td> <td height="22" valign="bottom" width="21%"><u><font face="Arial" size="4"> <p>PACE</u></font></p></td></tr> <tr> <td height="32" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="32" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="32" valign="bottom" width="19%"><font face="Arial" size="4"> <p align="center">1</font></p></td> <td height="32" valign="bottom" width="21%"><font face="Arial" size="4"> <p>40 min.</font></p></td> <td height="32" valign="bottom" width="21%"><font face="Arial" size="4"> <p>at pace</font></p></td></tr> <tr> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="4"> <p align="center">2</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>45 min.</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>at pace</font></p></td></tr> <tr> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="4"> <p align="center">3</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>85 min.</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="3"> <p>+ </font><font face="Arial" size="4">25 sec</font></p></td></tr> <tr> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="4"> <p align="center">4</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>35 min.</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>-15 sec</font></p></td></tr> <tr> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="4"> <p align="center">5</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>Day Off</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="2"> <p></font>&nbsp;</p></td></tr> <tr> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="4"> <p align="center">6*</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>25 min.</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>-20 sec</font></p></td></tr> <tr> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="4"> <p align="center">7</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>90 min.</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>at pace</font></p></td></tr> <tr> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="4"> <p align="center">8</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>25 min.</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>+l5 sec</font></p></td></tr> <tr> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="4"> <p align="center">9</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>45 min.</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>at pace</font></p></td></tr> <tr> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="4"> <p align="center">10</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>55 min.</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="3"> <p>+ </font><font face="Arial" size="4">10 sec</font></p></td></tr> <tr> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="4"> <p align="center">11</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>40 min.</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>at pace</font></p></td></tr> <tr> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="4"> <p align="center">12</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>100 min.</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>+30 sec</font></p></td></tr> <tr> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="4"> <p align="center">13</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>DayOff</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="2"> <p></font>&nbsp;</p></td></tr> <tr> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="4"> <p align="center">14</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>30 min.</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>-20 sec</font></p></td></tr> <tr> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="4"> <p align="center">15</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>60 min.</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>at pace</font></p></td></tr> <tr> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="4"> <p align="center">16</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>45 min.</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="3"> <p>+ </font><font face="Arial" size="4">10 sec</font></p></td></tr> <tr> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="4"> <p align="center">17</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>90 min.</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>+20 sec</font></p></td></tr> <tr> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="4"> <p align="center">18*</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>30 min.</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="2"> <p></font>&nbsp;</p></td></tr> <tr> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="4"> <p align="center">19</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>45 min.</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>at pace</font></p></td></tr> <tr> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="4"> <p align="center">20</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>120 min.</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="3"> <p>+ </font><font face="Arial" size="4">40 sec</font></p></td></tr> <tr> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="4"> <p align="center">21</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>Day Off</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="2"> <p></font>&nbsp;</p></td></tr> <tr> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="4"> <p align="center">22</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>45 min.</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>at pace</font></p></td></tr> <tr> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="4"> <p align="center">23</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>30 min.</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>at pace</font></p></td></tr> <tr> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="4"> <p align="center">24</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>120 min.</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>+30 sec</font></p></td></tr> <tr> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="4"> <p align="center">25</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>Day Off</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p></font>&nbsp;</p></td></tr> <tr> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="4"> <p align="center">26</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>60 min.</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>at p ace</font></p></td></tr> <tr> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="4"> <p align="center">27</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>100 min.</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>+15 sec</font></p></td></tr> <tr> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="24" valign="bottom" width="19%"><font face="Arial" size="4"> <p align="center">28</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p>Day Off</font></p></td> <td height="24" valign="bottom" width="21%"><font face="Arial" size="4"> <p></font>&nbsp;</p></td></tr></tbody></table></center> <p></p><font size="2"> <p>&nbsp;</p> <p>&nbsp;</p> <p>&nbsp;</p> <p>&nbsp;</p> <p>&nbsp;</p> <p align="left"></font><b><font face="Arial" size="6">&nbsp;</p> <p>&nbsp;</p> <p align="center">PARKER MARATHON TRAINING SCHEDULE</p><u> <p align="center">THIRD MONTH</p> <p align="left"></b></u></font><font size="2"></font> <table align="left" border="1" cellspacing="1" width="342" hspace="12"> <tr> <td height="22" valign="bottom" width="19%"><u><font face="Arial" size="4"> <p>DATE</u></font></p></td> <td height="22" valign="bottom" width="19%"><u><font face="Arial" size="4"> <p>MILES </u></font></p></td> <td height="22" valign="bottom" width="19%"><u><font face="Arial" size="4"> <p align="center">DAY</u></font></p></td> <td height="22" valign="bottom" width="22%"><u><font face="Arial" size="4"> <p align="center">TIME</u></font></p></td> <td height="22" valign="bottom" width="22%"><u><font face="Arial" size="4"> <p>PACE</u></font></p></td></tr> <tr> <td height="22" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="22" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="22" valign="bottom" width="19%"><font face="Arial" size="4"> <p align="center">1</font></p></td> <td height="22" valign="bottom" width="22%"><font face="Arial" size="4"> <p>45 min. </font></p></td> <td height="22" valign="bottom" width="22%"><font face="Arial" size="4"> <p>-10 sec</font></p></td></tr> <tr> <td height="22" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="22" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="22" valign="bottom" width="19%"><font face="Arial" size="4"> <p align="center">2</font></p></td> <td height="22" valign="bottom" width="22%"><font face="Arial" size="4"> <p>65 min.</font></p></td> <td height="22" valign="bottom" width="22%"><font face="Arial" size="4"> <p>+ 10 sec</font></p></td></tr> <tr> <td height="22" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="22" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="22" valign="bottom" width="19%"><font face="Arial" size="4"> <p align="center">3</font></p></td> <td height="22" valign="bottom" width="22%"><font face="Arial" size="4"> <p>120 min.</font></p></td> <td height="22" valign="bottom" width="22%"><font face="Arial" size="4"> <p>at pace</font></p></td></tr> <tr> <td height="22" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="22" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="22" valign="bottom" width="19%"><font face="Arial" size="4"> <p align="center">4</font></p></td> <td height="22" valign="bottom" width="22%"><font face="Arial" size="4"> <p>Day Off</font></p></td> <td height="22" valign="bottom" width="22%"> <p></p></td></tr> <tr> <td height="22" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="22" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="22" valign="bottom" width="19%"><font face="Arial" size="4"> <p align="center">5</font></p></td> <td height="22" valign="bottom" width="22%"><font face="Arial" size="4"> <p>45 min.</font></p></td> <td height="22" valign="bottom" width="22%"><font face="Arial" size="4"> <p>-15 sec</font></p></td></tr> <tr> <td height="22" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="22" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="22" valign="bottom" width="19%"><font face="Arial" size="4"> <p align="center">6</font></p></td> <td height="22" valign="bottom" width="22%"><font face="Arial" size="4"> <p>160 min.</font></p></td> <td height="22" valign="bottom" width="22%"><font face="Arial" size="4"> <p>+ 30 sec</font></p></td></tr> <tr> <td height="22" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="22" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="22" valign="bottom" width="19%"><font face="Arial" size="4"> <p align="center">7</font></p></td> <td height="22" valign="bottom" width="22%"><font face="Arial" size="4"> <p>Day Off</font></p></td> <td height="22" valign="bottom" width="22%"> <p></p></td></tr> <tr> <td height="22" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="22" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="22" valign="bottom" width="19%"><font face="Arial" size="4"> <p align="center">8</font></p></td> <td height="22" valign="bottom" width="22%"><font face="Arial" size="4"> <p>Day Off</font></p></td> <td height="22" valign="bottom" width="22%"> <p></p></td></tr> <tr> <td height="22" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="22" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="22" valign="bottom" width="19%"><font face="Arial" size="4"> <p align="center">9</font></p></td> <td height="22" valign="bottom" width="22%"><font face="Arial" size="4"> <p>40 min.</font></p></td> <td height="22" valign="bottom" width="22%"><font face="Arial" size="4"> <p>at pace</font></p></td></tr> <tr> <td height="22" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="22" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="22" valign="bottom" width="19%"><font face="Arial" size="4"> <p align="center">10</font></p></td> <td height="22" valign="bottom" width="22%"><font face="Arial" size="4"> <p>60 min. </font></p></td> <td height="22" valign="bottom" width="22%"><font face="Arial" size="4"> <p>at pace</font></p></td></tr> <tr> <td height="22" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="22" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="22" valign="bottom" width="19%"><font face="Arial" size="4"> <p align="center">11</font></p></td> <td height="22" valign="bottom" width="22%"><font face="Arial" size="4"> <p>Day Off</font></p></td> <td height="22" valign="bottom" width="22%"> <p></p></td></tr> <tr> <td height="22" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="22" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="22" valign="bottom" width="19%"><font face="Arial" size="4"> <p align="center">12</font></p></td> <td height="22" valign="bottom" width="22%"><font face="Arial" size="4"> <p>25 min. </font></p></td> <td height="22" valign="bottom" width="22%"><font face="Arial" size="4"> <p>-10 sec</font></p></td></tr> <tr> <td height="22" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="22" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="22" valign="bottom" width="19%"><font face="Arial" size="4"> <p align="center">13</font></p></td> <td height="22" valign="bottom" width="22%"><font face="Arial" size="4"> <p>Day Off</font></p></td> <td height="22" valign="bottom" width="22%"> <p></p></td></tr> <tr> <td height="22" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="22" valign="bottom" width="19%"><font face="Arial" size="1"> <p>____________</font></p></td> <td height="22" valign="bottom" width="19%"><font face="Arial" size="4"> <p align="center">14</font></p></td> <td height="22" valign="bottom" width="22%"><font face="Arial" size="4"> <p>Marathon</font></p></td> <td height="22" valign="bottom" width="22%"><font face="Arial" size="4"> <p>+30 sec</font></p></td></tr></table><font size="2"></font></p> <p></p> <p align="left"><font size="2"></font>&nbsp;</p> <p align="left">&nbsp;</p> <p align="left">&nbsp;</p> <p align="left">&nbsp;</p> <p align="left">&nbsp;</p> <p align="left">&nbsp;</p> <p align="left">&nbsp;</p> <p align="left">&nbsp;</p> <p align="left">&nbsp;</p> <p align="left">&nbsp;</p> <p align="left">&nbsp;</p> <p align="left">&nbsp;</p> <p align="left">&nbsp;</p> <p align="left">&nbsp;</p> <p align="left">&nbsp;</p> <p align="left">&nbsp;</p><font face="Arial" size="1"> <p>&nbsp;</font><font face="Arial" size="6">*</font><b><i><font size="+0">Optional Day Off</p> <dir> <dir></i> <p align="center"><font size="6"><u>USE OF THIS SCHEDULE</u></font></p></dir></dir></font><font face="Arial" size="4"> <p>The "at pace" is the time that it normally takes to run each mile during a normal 5<i> </i> mile run. If you average of an 8 min./mile for a 5 mile run (40 minutes),&nbsp;then your pace would be 8 minutes. ( As you get in better shapre, your minutes per mile pace will decrease, thus changing your pace on the workout plan).</p> <p>Days which dictate a + 20 sec. would mean that you would try to average an 8:20/mile pace for the workout. Days which say -30 sec. would mean a 7:30/mile pace.</p> <p> &nbsp;</p> <p> &nbsp;</p><b><font face="Arial" size="7"> <p align="center">RUNNING THE MARATHON</p></b> <p> &nbsp;</p></font><font face="Arial" size="4"> <p align="center">By David L Parker, Ph.D.</p> <p align="center"></p><b><u> <p align="center">DAY OF THE RACE</p></b> <p>&nbsp;</p><b> <p>SHOES AND CLOTHES</p></b></u> <p>Wear shoes that you are used to training in. Don&#146;t go out and buy a new pair of shoes for the race. A newer pair with 100 miles or more on them is OK if they haven&#146;t given you problems in training. Wear socks that don&#146;t bunch up in the shoes. If during the race you feel the </font><i><font face="Arial" size="5">slightest </i></font><font face="Arial" size="4">discomfort as a result of the socks bunching up </font><font face="Arial" size="1">- </font><font face="Arial" size="4">stop immediately and take off the shoe, pull up the sock </font><font face="Arial" size="1">- </font><font face="Arial" size="4">replace the shoe and then continue. Small pebbles, etc., will also cause major problems if not attended to. It might also be a good idea, if you have been training in two or more different pairs of shoes, to change into another pair at the 15 mile mark. Have your spouse/friend meet you there with dry socks and different shoes.</p> <p> Try to wear shorts that do not irritate and rub on the inside of the upper legs. Lycra tights or shorts or quick-drying nylon supplex are good choices. If necessary, vaseline can be applied to trouble areas. These not only include the inside of the upper legs, but also the back of the armpits. Nipples can be irritated by the continual rubbing of a perspiration soaked wet shirt, so vaseline or band-aids here are also helpful. Also remember to clip the toe-nails as they can rub against other toes and ultimately cause you to stop before the end of the race. Prevention is by far the best approach when preparing to run a marathon. If it&#146;s not cold enough for a knit cap, a head-band&nbsp;may be&nbsp;a must and a dry spare one is always a good replacement for a soaked one at the 15 mile mark.</p> <p>Wear clothes to fit the weather of the day. If necessary you can have someone meet you at the 10 mile mark and you can give them the sweat pants, etc., if at that point of the race you desire to discard them.</p> <p>&nbsp;</p><b><u> <p>FLUID INTAKE</p></b> <p></u>Drink plenty of water before the race and rehydrate yourself every couple of miles at water/electrolyte drink stations. Don&#146;t worry about drinking too much, because you&#146;ll find places during the race, if necessary, which will provide an opportunity for nature&#146;s calling. If you plan to drink Exceed or another glucose containing fluid, experiment with the product and proper dilution during your workouts prior to the race.</p> <p>The day of the race, eat a very light complex carbohydrate meal three hours ahead of time. You can take a package or two of lifesavers along during the race for additional energy. Glucose polymer solutions can help to provide energy and spare your own glucose during the race. Try to void yourself as much as possible before the race.</p> <p>&nbsp;</p><b><u> <p>WARM-UP AND STRETCHING</p></b> <p></u>You can start the day by taking a warm bath or shower, followed by a complete stretching program. Stretching of the lower back, hamstrings, groin muscles and calf muscles is essential. If you decide not to wear warm-ups during the race or during the first 10 miles, be sure to at least wear them to the race and keep them on as long as you can, right up to the start of the race, if possible. Lycra/Polypropylene tights can keep you dry and warm during the race and are an excellent alternative.</p> <p>If you warm-up and stretch before the race, and then stand around in shorts and get cold, the warm-up effort was entirely wasted.</p> <p>&nbsp;</p><b><u> <p>RUNNING THE MARATHON</p></b> <p></u>During the race, pace yourself 30 to 60 seconds slower per mile than your trainingspeed. Don&#146;t get caught up in the fast pace that everyone usually begins at any race. If you feel that you are not quite in shape for a marathon, but nonetheless, you are standing there at the starting line, there is some further advice that you may want to heed. Slow down 60 seconds/mile from your usual training speed as well as walk for 10 minutes at the 10 mile mark, 15 mile mark and the 20 mile mark. Walk again for 10 minutes at the 23 mile mark.</p> <p>By following some of these suggestions, everyone that starts the marathon should cross the finish line 26.2 miles later. If it&#146;s your first, don&#146;t worry about the pace or overall time but use good common sense, and run to complete, not to compete. If you make it out to the 20 or 23 mile mark, <b><i>you will finish</b></i> even if you need to walk the last miles. Also, if this is your first marathon, you might want your spouse or a friend at the finish line to take a picture of this monumental achievement.</p> <p>&nbsp;</p> <p>GOOD LUCK&nbsp;!!!</font></p></b></font></body> </html> <!-- content cell0.content0 end --> </td></tr> </table> </td> <!-- column 0 end --> </tr> </table> <!-- row 0 end --> <!-- </table> -- > <!-- layout style = 2 end --> </td> </tr> </table> <!-- siteState = --></body> </html>