Marathon Ido

JPR 2010

Definition

2

The marathon is a long-distance foot race with an official distance of 42.195 kilometers that is usually

run as a road race.

Plan & TrainThe long run is the most important part in the plan.

‘Normal’ runners - About 20 miles in their longest weekly run.

Elite marathon runners will have weekly mileages of over 100 miles.

"carbo-load" - increase carbohydrate intake while holding total caloric intake constant during the week before the marathon to allow their bodies to store more glycogen.

The RaceCarbohydrates that a person eats are converted by the liver and muscles into glycogen for storage.

Glycogen burns quickly to provide quick energy. Runners can store about 8 MJ (2,000 kcal) worth of glycogen in their bodies, enough for about 20 miles of running.

The WALL.

Why?Your Brain

“Runner's high” - After about 4-5 miles endorphins are released into your brain giving you a pleasant "high" feeling.

Carbs become your friend, not your enemy.

"It's Not the Mountain We Conquer - but Ourselves." Sir Edmund Hillary

Thank you!