Marathon training in simple steps

MARATHON TRAINING PROGRAM
Marathon training not only depends on physical focus it mainly needs to be focused mentally too. Marathon training program is not a impossible thing, it is simple when we are dedicated and keep on focusing on our goals and utilize simple ways in marathon training and succeed.

Marathon training program 

1. The Marathon training program begins with short runs (10 - 12 miles) and ends with long runs (20 - 24 miles).
2. The long runs plays a vital role in Marathon training program.
3. Follow the charts which really fits and suits to your ability.
4. Practice race pace on half of your long run, before long run workout day.
5. Due to long run days your legs may feel fatigue, but that is the technical pace in marathon training you push yourself further to overcome the pain physically and mentally.
6. At the last week of hard marathon training program we should perform short runs and long run in alternate days.
7. The best part in Marathon training program is marathon pace. Your marathon pace is the speed at you plan on running the marathon for which you are training. Divide your desired finish time by 26.2. For example, if you want to run a 4 hour marathon, your pace will be 6.55 miles per hour or 9:09 minutes per mile.
8. Hill sprints in Marathon training really helps in strengthen your legs and practices to more oxygen intake, which helps in stay focused physically and mentally.
9. Reduce your long runs two weeks prior to marathon competition.
10. Have enough rest before hitting marathon.

Sample Marathon training program routines

 

Foods which boosts your Marathon training program 

• QUINOA
• KALE
• BANANAS
• CHIA SEEDS
• LEAN BEEF
• SPORT DRINKS

Marathon training program : Nutrition Needs

• Total calorie needs: about 19 to 26 kcal per pound of body weight
• Carbohydrate needs: 7 to 10 g per kilogram of body weight
• Protein needs: 1.2 to 1.4 g per kilogram of body weight
• Fat needs: 20% to 35% of total calories

World’s Most Popular Marathons

1. Boston (www.bostonmarathon.org)

2. New York City (www.nycmarathon.org)

3. Chicago (www.chicagomarathon.com)

4. London (www.virginlondonmarathon.com)

5. Berlin (www.adventure-marathon.com/berlin-marathon.aspx)

Marathon training program : Recipes for boost

PUMPKIN PANCAKES

Batter can be kept refrigerated for up to 5 days. And pancakes can be frozen and reheated.

1. 2 eggs
2. 2 cups whole-wheat flour
3. 1/2 cup reduced-fat milk, or skim milk
4. 1 cup pureed pumpkin, canned works fine
5. 2 tablespoons sugar
6. 4 teaspoons baking soda
7. 1/4 teaspoon salt
8. 1 teaspoon vanilla extract

With a hand beater, beat eggs until fluffy. Then beat in all other ingredients until smooth. Using a hot, nonstick skillet (if not you may need to add butter or oil, not included in nutrition facts) pour enough batter (about 2 tablespoons) into the skillet to make a 4-inch pancake. Cook until bubbles appear on the surface, flip, and cook another 1 to 2 minutes or until done. Serve hot. Top with fresh fruit, fruit puree or syrup

Makes 20 4-inch pancakes.

Nutrition per pancake: 64 calories, 12 grams carbohydrates, 1.6 grams fiber, 3 grams protein, .8 grams total fat

-Nick Fischer, Fischer Nutrition

EGG AND BEAN BURRITO WITH AVOCADO AND YOGURT-LIME SAUCE

The recipe calls for 4 tortillas but I got 6 burritos out of the egg mixture. Great to wrap in foil as a to-go breakfast.

1. 1/4 cup low-fat Greek-style yogurt
2. Juice of 1 lime
3. 1 tablespoon extra-virgin olive oil
4. 1 red onion, cut into small dice
5. 1 small jalapeno chile pepper, cut into small dice
6. 1 teaspoon ground cumin
7. 15-ounce can black beans, drained and rinsed
8. 4 eggs, mixed with a fork
9. [ teaspoon salt
10. 4 whole-wheat tortillas
11. 1 cup shredded Monterey jack or cheddar cheese
12. 1 avocado, sliced
13. 1 cup salsa or pico de gallo

In a small bowl, mix together the yogurt and lime juice.

In a large skillet, heat oil over medium heat. Add onion and chile pepper and cook, stirring frequently, for 5 minutes, or until soft.

Add the cumin and beans and stir. When the beans are hot, add the eggs and cook until fluffy, stirring with a fork. Season with salt. Turn of heat.

Toast tortillas for 1 to 2 minutes in a dry pan over medium heat, or place them under the broiler until they puff. Lay out tortillas and divide the egg mixture evenly among them. Top with an even amount of the cheese, avocado and yogurt mixture. Roll up and top with salsa or pico de gallo.

Serves 4 to 6.

Nutrition : 445 calories, 47 grams carbohydrates

-”The Runner’s World Cookbook: 150 Ultimate Recipes” (Rodale, Oct. 2013, $26.99 or $9.24 Kindle edition)

QUICK AND SPICY GINGER-PEANUT NOODLES WITH CUCUMBERS AND TAT SOI

So long as it’s whole grain, pasta is a great recovery dish for runners because it contains easily digestible carbs that help you restock spent glycogen (energy) stores. You can make this easy peanut sauce ahead, though you won’t want to dress the noodles until just before serving. For added protein, toss with cooked, shredded chicken or top with a sliced hard-boiled egg.

1. 1/4 cup toasted sesame oil
2. 1/4 cup low-sodium soy sauce
3. 1/4 cup smooth peanut butter
4. 2 tablespoons pure maple syrup
5. 2 tablespoons minced fresh ginger
6. 1 tablespoon rice vinegar
7. 1 tablespoon fresh lemon juice
8. 2 teaspoons minced fresh garlic
9. 1 teaspoon Asian chili-garlic paste
10. Kosher salt
11. 1 pound whole-grain or whole-wheat thin spaghetti or angel hair
12. 3 to 4 cups tat soi leaves, or any other baby green, washed and dried
13. 1 medium cucumber, peeled, halved, seeded and cut crosswise thinly (about 11 cups)

In food processor, combine sesame oil, soy sauce, peanut butter, maple syrup, ginger, rice vinegar, lemon juice, garlic and chili-garlic paste. Process until well mixed and smooth, scraping down sides once or twice. It will be emulsified but fairly liquidy. Refrigerate dressing if not using right away.

Cook pasta in a large pot of salted water, following package directions. Drain (but don’t rinse) the pasta and let it sit in the strainer, tossing occasionally, until it’s no longer hot and wet, 15 to 20 minutes. It should be bouncy but sticky.

Put pasta in mixing bowl and season with 1/4 teaspoon salt. Add most of the greens and all of the cucumbers. Drizzle with about 7 to 8 tablespoons of the dressing and mix well. Taste and add more dressing if necessary. Serve at room temperature, garnished with the remaining greens.

Serves 4 to 6.

-”Fresh from the Farm” by Susie Middleton (Taunton, Feb. 2014, $28)

CHICKEN - QUINOA SOUP

Nothing rejuvenates and restores both body and soul like a bowl of homemade chicken soup. This version gets a healthy upgrade with quick-cooking quinoa, a super grain that’s a source of complete protein. High in carbs, it’s especially good for runners looking to restock their energy stores after a tough workout; the amino acids in the chicken also will help rebuild broken-down muscle tissue. In other words, perfect for Pittsburgh Marathon’s Runners of Steel.

1. 2 teaspoons canola oil
2. 1 onion, sliced
3. 2 carrots, sliced
4. 1 pound boneless chicken thighs, thinly sliced
5. 1 cup sliced mushrooms
6. 2 ribs celery, sliced
7. 2 cloves garlic, minced
8. 4 cups chicken broth, homemade or canned
9. 1 cup water
10. /2 cup quinoa
11. 2 teaspoons fresh thyme or 1 teaspoon dried
12. Salt and ground black pepper
13. Chopped fresh parsley
14. Hot sauce (optional)

Heat the oil in a large pot over medium heat. Add onion and carrots. Cook, stirring frequently, for 6 minutes. Add chicken, mushrooms, celery and garlic. Cook, stirring frequently, for 5 minutes.

Add the broth, water, quinoa and thyme. Season to taste with salt and pepper. Raise the heat to high and bring soup to a boil. Reduce heat to low and simmer for 15 minutes, or until quinoa is tender. Ladle into bowls and top with parsley and hot sauce, is using.

Serves 6.

Nutrition : 214 calories, 18 grams carbohydrates, 3 grams fiber, 19 grams protein, 7 grams total fat

-”The Runner’s World Cookbook: 150 Ultimate Recipes” (Rodale, Oct. 2013, $26.99or $9.24 Kindle edition)

ZUCCHINI FARRO CAKES, TWO WAYS

Farro is a healthy, whole grain that dates back to biblical times. It’s a great source of vitamins and nutrients, as well as protein and fiber. Here, it’s molded into pancakes with breadcrumbs, egg and shredded zucchini.

1. 31 cups shredded zucchini (about 1 pound)
2. 1 teaspoon kosher salt
3. 2 cups cooked and cooled farro
4. 3 large eggs
5. 3 green onions, white and light green parts, finely chopped (about 3 tablespoons)
6. 3 tablespoons chopped fresh flat-leaf parsley
7. 1 tablespoon chopped fresh thyme
8. 1 cup bread crumbs (I used panko)
9. 2 tablespoons white whole-wheat flour or standard whole-wheat flour
10. 2 cloves garlic, minced
11. 2 tablespoon extra-virgin olive oil, plus more if needed

Fried egg or Herbed Goat Cheese and Slow-Roasted Tomatoes (recipe follows)

In a bowl, toss zucchini with 1 teaspoon salt and set aside for 8 to 10 minutes. Drain by squeezing zucchini in cheesecloth or a fine-weave kitchen towel. When finished, you should be left with about 11 cups of relatively dry shredded zucchini.

In a large bowl, combine farro, eggs, remaining 1 teaspoon salt, green onions, parsley, thyme, bread crumbs, flour, garlic and zucchini. Stir well and let stand for 5 minutes. Knead the mixture a few times with your hands, then form 3-inch patties, about /2-inch thick, and place on a plate to await cooking.

Line a large plate with paper towels. Pour olive oil into a large heavy-bottomed skillet over medium heat. Once oil is hot and almost shimmering, put 4 of the patties in the pan and cook until bottom is golden brown, about 4 minutes. Flip and cook the second side for 3 to 4 minutes. Place cooked cakes on the lined plate to drain any excess oil. Repeat with remaining patties, adding a little extra oil as needed between batches if the cakes begin to stick.

Stack 1 or 2 pancakes on a plate and top with a fried egg or a generous dollop of herbed boat cheese and a spoonful of roasted tomatoes.

Makes 10 to 12 cakes.

-”Whole-Grain Mornings: New Breakfast Recipes to Span the Seasons” by Megan Gordon (Ten Speed, Dec. 2013, $22)

HERBED GOAT CHEESE

1. 5 ounces soft goat cheese
2. 2 teaspoons chopped fresh chives
3. 1 teaspoon chopped fresh dill
4. 1 teaspoon chopped fresh tarragon
5. A few grinds of black pepper
6. 3 tablespoons milk

Put all ingredients except milk in a small bowl and use the back of a spoon to mash the herbs into the cheese. Add milk and stir vigorously to soften the cheese.

Slow-Roasted Tomatoes

So good, and so easy! They’re also delicious with scrambled eggs or tossed with pasta.

1 pound cherry tomatoes

3 tablespoons extra-virgin olive oil

1/4 teaspoon kosher salt

A few grinds of black pepper

Preheat oven to 250 degrees. Arrange tomatoes on a baking sheet and drizzle with olive oil so each tomato is covered nicely. Sprinkle with salt and pepper. Bake until tomatoes become shriveled, a bit browned on the edges, and incredibly soft and juicy, about 2 hours. Stir every hour or so to ensure they’re still covered in olive oil.

Makes about 1 cup.

You don’t have to be vegan to enjoy this simple morning porridge made with oat bran, just someone who’s looking for a nutritious dish to kick-start your day. Oat bran contains about 50 percent more fiber than oatmeal, making it more effective at lowering cholesterol and helping digestion. It also has more protein, calcium and iron.

This recipe is sweetened with cherries, vanilla and just a small amount of sugar. Almonds add crunch.

OAT BRAN WITH CHERRIES & ALMONDS

1. 3 cups water
2. 11 cups oat bran
3. 2 cups fresh or thawed frozen cherries
4. Pinch of salt
5. 2 teaspoons vanilla extract
6. 2 teaspoons sugar
7. 2 tablespoons (1 ounce) almonds, slivered
8. Milk for serving (optional)

In a saucepan, bring water to boil over medium-high heat. Add oat bran and cook uncovered until mixture begins to thicken, 5 to 10 minutes. Stir periodically to keep oat bran from sticking to the pan.

While oats are cooking, cut each cherry in half and remove pit with a paring knife.

Season oat bran with salt, vanilla and sugar and stir to blend. Remove from heat and divide between two bowls. Top with cherries and almonds and a splash of your favorite milk, if desired.

Serves 2.

Nutrition: 422 calories, 10 grams fat, 74 grams total carbohydrate, 13 grams dietary fiber, 15 grams protein.

-”Racing Weight Cookbook: Lean, Light Recipes for Athletes” by Matt Fitzgerald and Georgie Fear (Velo Press,January 2014, $19.23)

-Maulaanaakbar