5 comments about Triathlon Training in Four Hours a Week.

1. If you've recently started getting into triathlon then this is the book for you. It is simple, concise, and does an excellent job of bringing beginning triathlon into reach for the everyday joe.
   It is broad enough in its content to cover most topics the amateur triathlete needs to know, yet specific in a number of training models to help you select the right program for your body and skill level. Great recommendation here.



2. unfortunately, the magical transformation of the author into a competitive athlete is a unique event, not one that readers will replicate easily (or ever!), especially following the plans inside.
   
   the author ignores the base building necessary to race the events. athletes need to train their musculoskeletal structure to take the abuse of workouts as much as they need to get their hearts up to speed. this is best done slowly and incrementally. i think if you have been a regular athlete for at least a year before using the plan in this book, you may be fine.
   
   if you are beginning in any of the three sports, i'd advise another book to show the real process of developing the appropriate base needed to compete without injury. Look up the titles by Joe Friel for more complete information on how to structure a training plan.



3. I used this for my first tri. Harr used a unique approach and asked about 40 questions to categorize your time availability and your current level of fitness. Then he had a program designed specifically to increase your stamina in each discipline. This book was great for learning the basics and understanding about building a 'base' and strengthening yourself. It was helpful for eating habits but should be supplemented with another source. It was recommended to me and I recommend it to my friends.



4. This book was more like a motivational speech rather than a how-to for training for a first triathlon. There are some helpful tips, such as a very general outline for weekly workouts, equipment you need to bring to the event, and an introduction to some triathlon training terminology. Other than that, it was mostly motivational fluff. A nice light read, this book is good for someone contemplating signing up for a race. However, if you've already signed up for, or completed, your first race, you're already beyond this book. I would look elsewhere to actually prepare for competition.



5. I really like this book. It is full of good stuff and the training is mapped out for fitness levels so well. This book proves that training for a triathlon doesn't require endless hours of strenous exercise or months of prep.

5 comments about Lore of Running.

1. ... A book that comprehensively covers the physiology and biochemistry of running. The volume is exceptionally well written, also a first for a book about the science and theory of running. There are some issues with redundancy and some parts of the book that seem a little out of place (training plans to Walk/Run a 5k?). I think if the reader is interested in this level of detail, that they have most likely been running for some time. Some reviewers complain about the long chapter on the history of great runners. The book is, however, called the "Lore" of running - not the 'science of running.' I found that particular chapter to be especially motivating, personally. As the tagline suggests, this book is a MUST for the serious runner or coach.



2. I have been reading about running for the past couple of years--probably more than I ought to. I came upon this book recently in the library (most of my reading is online!) and upon poring through its pages have realized that a lot of what I've read either came from this book, or this book has a lot of what I've read in it. Noakes has written this tome relying upon the best science we have for running with all of its available studies. He bases his conclusions and statements on journal articles where possible and where not does not go overboard in conjecture.
   
   He is an accomplished marathoner and ultra marathoner and in his practice has treated a lot of runners.
   
   Go ahead and buy any book on running. It will have a section on nutrition with the basics that we all know. Contrast with the nutrition section in this and it's actually worth reading; he spends many pages on such details as the proper sodium levels in a beverage, the amount of liquid we need to drink while exercising (not the vague catch-all of "drink as much as you sweat"). His guides on injury and footware are the best researched I've found anywhere.
   
   This is not just the best book on running I've seen, it's the best book _by far_.
   
   I slight this book in two areas:
   
   1) Injury treatment seems to be really slanted substantially toward footwear and orthotics. Now, there may be a reason for that I'm not aware of, and he does give time to exercises and "holistic" approches for injury prevention, including training the hips for, say, a knee problem and not just the feet, but I would have just preferred a bit more.
   
   2) Running technique. He describes in detail the typical heel-strike of most runners but doesn't spend much time that I have found on particulars of technique, such as possibly forefooting or midfooting. Bits and pieces are throughout the book in this, but a subsection on what is now in vogue (pose technique, chirunning, etc.) would have been nice. I don't know that it's reasonable to dismiss these simply because he feels they're useless; I feel like he missed out.
   
   That said, I really can't stress enough how much solid, quality stuff is in this book. He's not simply taking what "everyone knows" about running and making a thousand pages out of it; he does go into meaningful detail.



3. Noakes's book on the "Lore of Running" covers just about everything, from what happens inside your muscles to training plans for various races, from biographies of great runners to how to stretch. Noakes seems to be writing both for the runner who wants a deeper understanding of the sport, and for the runner's trainer.
   
   Despite the specialized nature of some of the subject matter, Noakes's writing is quite readable. If you like endurance reading and endurance running, treat yourself to this book.



4. VERY detailed and explains WHY certain training recommendations are made. I'm a physician and was surprised how technical this book was. If you are not scientifically minded, this is still a great reference, but do not plan to read this cover to cover unless you took a lot of biology in college. I have used this book for help with an injury and the recommendations and explanations seem very sound. If you are merely looking for training schedules, there are other places to find them, but this book has a wide variety of "formulas" for race preparation. For serious runners, this book is a bargain. Probably cheaper and more useful than any running shoes or other equipment you are putting on your wish list.



5. This is a broad, sweeping view of running, primarily from the marathon and up. Noakes covers history, physiology, current runners, ethnographic issues, and several other topics. It is very readable and each chapter is well edited, so that it can stand alone.
   
   Noakes own views also comes through - over-training did in Bedford and Hill. My only comment is that over-training does in every runner, but perhaps this is the cost of burning brighter rahter than longer.
   
   There are several other subjects that can be lumped into all the other various purveyors of training thought - Hadd, Lydiard, Daniels, Canova. They are all directly or indirectly addressed here.
   
   This is the ONLY comprehensive text touching on virtually the entire spectrum of issues surrounding running which I have found. Noakes has his opinions, but this in no way detracts from this fine read.

5 comments about Training Plans for Multisport Athletes: Your Essential Guide to Triathlon, Duathlon, XTERRA, Ironman, and Endurance Racing.

1. I have looked at many books on multisport and have found this one to apply to a wide range of athletic abilities. Whether you want to do your first sprint triathlon or an Ironman, this book provides the tools to acheive results. Since I am not sure if I will be able to get into a 1/2 ironman in 2008, the book still gives me workouts that I can use for shorter distances. The plans in the book are realistic for mortals that have families and jobs that need some attention to.



2. My USAT coach recommneded this book after she found out that I really wanted not only how to finish a triatlhon race, but to learn how to create any kind of multi sport program in future instead of having a coach or web page making it for me (that saved me money too!).
   I finished my very first racing season based on this book program and finished in a period of 8 months: 4 sprint Tri, 1 off road tri, and 2 olimpic distance tri, with no injuries and always improving my goals and times. Not bad for a beginer!
   The book is full of codes and times that will lead you into a never-bored universe of drills and new stuff that will really improve your performance while having fun. It has programs for sprints, olimpic, half and Iroman, as well as year long training plans or only for a couple of months for those that are not sure if triathlons is for them. It appears to satisfy any lifestyle and is really great for beginers. Don't know about the pros, but I really enjoyed it.
   Now I can taylor my own program that fits into my life style and race type, and always look for my coach supervision and make sure I'm in the right path.
   I strongly recommend it!



3. This is a wonderful book for triathletes of all levels. Gale is both a gifted athlete and a talented writer. She presents the facts without getting overly complicated or high tech. She acknowledges the need for super effective time management without "dumbing down". I have been a fan of Gale's for many years due to her column in Triathlon Life magazine. This book expands on some of the concepts in her column and spells out succinctly how you can make your own plans happen.
   
   She comes across as approachable without talking down. Yet Gale is one of the most accomplished coaches in the country, currently getting Team USA ready for Beijing. All that said, I do believe this book is best utilized by beginners....Still, it is a wonderful resource for the tri community - grab it and use it! And, enjoy.



4. This book has everything for the multi-sport athlete. I like how this book could help a person grow from a sprint to ironman triathlete. I have used this book to help make plans for friends who want to do duathlons and for myself to prepare for a series of olympic distance triathlons and one 70.3. I found her workout plans are a great guide post to building an individualized plan (gives a good base of what and how much I should be doing). If schedules permit, her workouts straight out of the book are wonderful! I really like how the workouts are rated not just by time, but by effort and I notice a steady build with more or less recovery weeks every 3-4 weeks---just like I've read a person should do to train. This has become my personal traithlon training bible complete with sticky-note tabs all through it for quick reference. I don't know how I ever prepared for a multisport without it!



5. Training Plans for Multisport Athletes: Your Essential Guide to Triathlon, Duathlon, XTERRA, Ironman, and Endurance Racing
   This is an awesome book! It's exactly what I have been looking for. The training schedules are easy to follow. It also has all the information one would need regarding fueling etc. I love it! Denise, Vernon, B.C. Canada

5 comments about Your First Triathlon.

1. The info was way too basic. Hardly anything on swim stroke. Find something else unless you don't even know what a tri is.



2. If you want to do a triathlon and were not sure, this book will give you the information you will need.



3. I did my first triathlon (sprint distance) in September after three months training, and I was lucky enough to have found this book towards the beginning of my training. Needless to say I am hooked and can't wait to do another one!!! The book did an amazing job of preparing me by arming me with the information I needed to train properly, learn new sports (I had never biked or swam seriously before), eat right, and avoid injury, and yet avoided getting too "hard core" (when you do your first triathlon you keep wondering whether or not you're crazy). Joe keeps it manageable. There is a scary overwhelmed feeling you can get when you start reading about some of the crazy training schedules and techniques out there -- and he really clears through all that and gets to the essentials you need to know to make it through your training and cross the finish line. For example, his race day prep chapter really helped me visualize what to expect on the big day. Also, I really liked his approach to gear -- you can really get sucked into buying a bunch of stuff -- and he emphasizes ways to work with stuff you already have (ex: your old mountain bike) until you're more experienced and can better select the right gear to invest in. Overall, I really liked his fun-first emphasis, while providing what is clearly well-researched and high quality information. Two thumbs up!



4. This book offers a good inital overview for those just starting in triathlons. Might be a bit basic for those who are already accomplished in the swimming, biking, and running. Liked the chapter that outlined what to expect in your first race - good pointers.



5. I was a little hesitant to buy this book after reading some of the reviews saying it was "too basic." I found it very helpful, esp the nutritional info. The training plan seems a little unrealistic -- its a 12 week plan that starts out with only 15 minute workouts. All in all, the book included a lot of valuable information that has helped me progress in my training for my first tri, but I wouldn't follow it word for word.

5 comments about Women's Strength Training Anatomy.

1. I adore this book and have bought it for several friends! The explanation it provides for different exercises is excellent and easy to follow. My only complaint is that it doesn't include shoulder exercises! Guess women aren't supposed to have shoulders????



2. Like many other reviewers, I found this to be a beautifully illustrated exercise guide that provides step-by-step instructions for proper execution, variations to emphasize different muscle groups, and safety tips to avoid injury. I, too, feel that the book is incomplete, not just because there is nothing for the upper body, but also because the back section is inadequate. The upper back musculature, which is so important for maintaining good posture and stabilizing the shoulder blades, is not addressed at all. So, you won't find any kind of rowing or pulldown motions.
   
   However, my biggest complaint with this book is in how it is being advertised. Amazon's editorial review and the book's own back cover promote this as a manual that focuses on women's unique anatomy and "exclusively caters to the mechanics and musculature of the female form." I took this to mean that the book would recommend certain exercises and variations based on structural features such as our wider pelvises, which tend to set us up for more patellofemoral problems than men. So I was immensely disappoionted to find that the exercises and variations are all uni-sex. Every movement applies equally to women and men. These are not exercises that are especially designed for or "better" for women; they are simply exercises that women tend to favor, such as the floor work and movements that target the legs, buttocks, hips, and abs.
   
   For what it offers, this book is an excellent resource for women who want to know more about how to target certain muscles and work them effectively. Just be aware that the exercises are not female versions of what men do.



3. As is 'Strength Training Anatomy' this is one if not the best book of its kind. It is brilliantly illustrated and packed with great tips and extensive easy to understand information.



4. I love this book, but, it is missing the arms (biceps, triceps, and shoulders) and chest! So, therefore, I give it only 4 stars for that reason...otherwise, excellent reference book.



5. I LOVE this book!! Hiss Boo Sucks to all those who whine about it not including the woman's upper body. When I discovered this, after having already been totally impressed by the quality and thoroughness of the medical knowledge, anatomical detail, terminology and artwork in this book, I immediately ordered Delavier's STRENGTH TRAINING ANATOMY, the original volume, which does include both men and women, and which gives a full description of the arms, neck, shoulders and chest. The first volume of course also deals with the back, legs, buttocks and abs (as the Women's volume does), but the Women's Strength Training Anatomy covers these areas in much more detail.
   Reason: because women have such different physical characteristics from men, particularly in their lower skeleton. This requires a somewhat different approach to weight training, as the muscles are attached at different angles in women than in men. I can only applaud M. Delavier for pointing this out, and for filling the gap by writing this EXTRA volume particularly for the use of women.
   I was so impressed that I happily paid 3 times the price for each volume, here in Australia, as you pay in America. I bought both volumes - and then purchased more for my son and his wife.
   I'm a radiographer by profession, so I see through people on a daily basis - unfortunately only the bones, however. The realistic anatomical illustrations in this volume are exactly what is required to depict the muscles used in each exercise, and to pinpoint the optimum exercises to build up whichever body part requires work. Thanks to the use of these books for just 6 weeks, I can now see and feel hard, shapely muscle developing all over my 52-year-old body. When I see an area that needs building up, I can flip right to the appropriate pages for the most effective exercises for that part. I work out my whole body every 3 or 4 days, and can feel a marked difference in muscle strength and shape by the time each training session comes due.
   I have a barbell, selection of plates, adjustable dumbbells, a fit ball, and a very inexpensive weight bench with quad extension attachment. I pack this up and take it in the car with me on my mobile job assignments. I can do almost every exercise in these books with this simple equipment, and could not be happier with this book.
   Women's Strength Training Anatomy is not the whole deal in itself - it is the companion book to Strength Training Anatomy; an EXTRA volume with much more detailed info written especially for women. I'm always delighted to buy 2 excellent books instead of just one!
   As for the complaints that the illustrations are "sexual" and should include more clothes - well, to the pure, all things are pure. I don't see anything remotely sexy in the human body being drawn, pared down to layers of skin, fascia, muscle, tendon and bone. But it is very helpful for educational purposes.

5 comments about Daniels' Running Formula.

1. Every now and again I get back in the running habit. And what with it being so long since I've done any formal training and not being able to afford an actual coach, I usually call on my Brooklyn Road Runners Club buddies to recommend a decent training book.
   
   Turns out Jack Daniels, the author of the book they recommended, lives less than an hour from where I spent my summer in 2006, in upstate New York. Not that it did me any good, as he's almost 80 years old and not taking in new athletes. Too busy taking in new wives, I guess - the newest one is as young as I am and has borne him a child that probably can't remember when her father wasn't farting dust.
   
   But I digress. Geriatric standing aside, he's written the running book I've always wanted to find - very little of the confessional, running-as-spiritual-quest crap or Runner's World-style product mongering of the newest insoles or energy gels - just distance-specific training plans, time conversation tables, and scientific (as far as I know) reasoning for all of his advice.
   
   There is some padding throughout - the "Training Essentials" unit is kind of general and not very useful, he puts runner's profiles at the end of each section that are uniformly dry and uninspiring ("Sara's ability to graciously accept both success and disappointment, her resolve to take one day at a time, and the faith we both share make me a fan of hers," "It's amazing how favorably his lab tests results compare to those of Jim Ryun"), and the "Training for Fitness" seems to have been added after the rest of the book was written just to get people who've never run before started. Come to think of it, some people may get something out of that section; I didn't even read it.
   
   Overall though, a great textbook - easy to read, what's useful is easy to pick out, and the inevitable padding is easy to page through. So, like all good textbooks, the key word is "easy."



2. I'm an old, but fairly serious competitive runner. Book was great set of routines to get faster without getting injured. Not as encyclopedic as Noakes', Lore of Running, but this is the book I will use to set my training schedule.



3. I think Dr. Daniels does a fine job of explaining the purpose of each of the exercises. His explanations of the physiological and metabolic changes that each specific run and intensity is trying to accomplish is helpful for people without a medical backround. However, he definitely slants the book towards collegiate and elite level athletes. As a novice runner, I found a lot of this irrelevant. I won't be running 6-7 days a week with a wife, two small children, and a busy career. I think for the bulk of Americans who run, we run for health and fun rather than to win titles and prizes. I think there are probably 300-500 people in the USA who can really follow his top training plan. For a book with less science explanation and a more realistic training schedule, try Run Less, Run Faster by Pierce , Murr and Moss. It does touch on some of the science but nearly as in depth but I found that it was more applicable to the average American's schedule.



4. Daniels does a good job explaining all of his different ideas: the 4 (sometimes 5) phases in a training cycle, his different intensities (easy, moderate/marathon pace, interval, rep, f pace), and includes some very detailed training programs. He has general training programs, as well as programs for the 800, 800/1500, 1500/3000, cross, 5k-15k, and three marathon programs. Throughout the book he does a good job explaining everything and though at some points it can be "scientific", nothing is over the top and can be understood by probably just about anyone. He also includes helpful sections on topics such as overtraining, supplemental training, what to do during unplanned and planned breaks from running, and race preparation. Overall this is a very thoughtful, well laid out book. However, as Daniels himself says, this is just one approach to training and while he does include detailed programs, it is best to pull ideas out of the book that work for you- you cant just superimpose all of his training ideas onto your own running plan.



5. 
   As a multi events coach in "the old days", I have more or less had distance coaching thrust upon me by some new athletes. Jack's book was suggested by a coaching collegue and I am not disappointed. It has lots of information that I imperfectly understood. Most impressed with the idea of working EASIER/SMARTER when running too fast is actually harmful to your training goals. HIGHLY RECOMMENDED.
   Scott Glaspey, Powell River, BC Canada

5 comments about Sports Illustrated: Athlete (Sports Illustrated).

1. What great pictures, really shows what you can do when you look outside the box of normal sports photography, Walter really shows what a true pro in the field can do...



2. There is a reason that Walter Iooss has had his work on the cover of SI almost 300 times - it's because his work is incredible. I love sports, coffee table books, and great photos and that's the three reasons it took for me to buy this amazing book. Over the years he's captured on film some of the most iconic sports photos you'll ever see. In this book, he shows his favourite 150 pictures.
   To me, the most amazing photo in here is Michael Jordan in the midst of a slam dunk. The height of Jordan and the way Walter makes him appear as if he is the only person in the whole arena. Walter also writes stories about some pictures and the Michael Jordan photo is one of them.
   It's truly an amazing book. It's fun to look back at some famous moments in sport history and even to some recent moments. It's even great to see some athletes off the golf course, or b-ball court - but in their own private time.
   If you love sports and great pictures, then check out this book. It really is a fantastic book and would make the perfect gift for almost anyone. I love it and highly recommend it.



3. Walter Iooss has been front and center among sports photographers since he was a skinny teenager in the 1960s.
   
   Five decades of sport blend seamlessly together in this exception volume. There isn't a single weak image in this book, which is hardly surprising since I seriously doubt that Walter has ever shot a bad photo...
   
   I never tire of Walter's stories and his back story about his photos of Tiger Woods and of Yogi Berra with Whitey Ford are priceless...
   
   Anyone who loves sports photography will love this beautifully designed book.



4. As a former professional photographer (and currently successful writer), I consider Walter Iooss to be the best working photographer around (and the best sports photographer ever); his new book, a retrospective of his 40 years behind the lens, confirms this in spades. Whether you're a sports fan or just a fan of beautiful imagery, this book is a must. Hear me? A MUST. (And at the Amazon price you goddabe nuts not to own it.)



5. OK look-- and I mean it- LOOK! This oversized, coffee table book is filled with incredible images and sports moments. Micheal Jordan frozen high above the court, Arnold Palmer & Jack Nicklaus looking like kids sharing a table, Muhammad Ali & Joe Frazier looking like old warriors/friends. And the occasional anecdotes about the shoots are wonderful.
   
   Why only 4-stars? The presentation doesn't allow for any identifying captions on each page. There's an index-type "key" in the back of the book. Given the book's size, it is rather awkward to flip the pages forward and back to identify the athletes, not to mention that the entries are somewhat difficult to read due to the very small font.
   
   BUT-- this is a minor complaint. If you've never seen Iooss' work (impossible?), you're in for a huge treat. And even if you have, you owe it to yourself to see them presented here. Gorgeous.

5 comments about The Non-Runner's Marathon Trainer.

1. I decided to run a marathon, but did not think I could do it. I am an avid amazon dreamer. My wish list is too long to mention! While searching for help I came across this book. I am so glad I did. This book gives you all the tools you need to complete a marathon and helps you built your self-esteem to let you know you can!
   Go for it!



2. Bought this book to start training for the Chicago Marathon. I am 50 years old and have never run a marathon. It is a week-by-week training guide that essentially guarantees that you will be able to finish the marathon if you follow their plan. The book is very easy reading. The chapters are written to read for each week of training. Works with your physical and psychological potential obstacles for completion of the marathon. So far, so good. I'll let you know whether it delivers after October 12, 2008!



3. I liked the book: it is well-written and has a lot of useful information on how to start running in general and how to train for marathon in particular.



4. I am a physical therapist who also enjoys (???) running. This past Fall, I finished my 2nd marathon in Appleton, WI. My first was Grandma's in Duluth, MN in 2002 (before children). This second marathon I used the same program but had to add the walk to run progarm in also as I had a one year old and a two year old at home now! I was not quite in the same shape I had been for the previous marathon. The program is wonderfully flexible with only 4 days of training a week. I printed the small schedule in the front chapter up and used to mark off my runs. Reading the chapters a second time still was important to train the mental endurance. As a therapist, I really love the stressing of completion and not speed. Reading each chapter a week helps to mentally prepare for the runs and stay focused on the weekly runs and the marathon itself. It is such an accomplishment to complete the race that setting time goals should only be broad- I'll finish in under 7 hours. I would be very interested in reading the women's book but would love them to write another book for 'subsequent' marathoners. The issues of mental endurance, life balance, and aging bodies would be good additional chapters to write about.
   I have used the walk to run program for many of my patients who want to return to their prior level of running after injury with very good results. If you are even thinking of just getting into running this book is a great book and you may just decide 'why not try the marathon'.



5. This book has good information on training for marathons.
   I am looking forward to mine in Dec.

5 comments about The Triathlete's Training Bible (2nd Edition).

1. All triathletes should begin here. Even if you have lots of experience, you should own this book. Everything you need to know, every question you might have, this book will guide you in the right direction. Even after 6 years of racing, and 5 Ironmans, I still refer to it.



2. I am an exercise scientist, and triathlete, and this is the best book on periodizing triathlon workouts that I have come across. It is very detailed, so is more geared toward intermediate to advanced athletes. If you are looking for good strength training workouts, though, this book does not have that. The strength training in here is very generic, not tri specific.



3. Buy this book! If you are a Triathlete, novice or Elite, this book will help you to train smart and reach your goals! Period.



4. it takes either a lot of hubris or some sort of confidence to put "bible" into the title of your book. joe friel doesn't do so without good reason. not only does this book come highly recommended from my collegiate triathlon friends, but in taking a triathlon "class" this semester to help with my pre-season training, this was our supplementary textbook. a great book through and through with advice for athletes on so many levels from a proprietor of the (tri)sport.



5. This is a great book for both beginnners and intermediate triathletes. The book contains the basics, as well as advanced techniques, of training. The concept of "periodization" was especially helful for me. It is easy to read and the author fully explains everything. It is does not matter whether you train for sprint events or Iron Man level events, the concepts still apply.

5 comments about Runner's World Run Less, Run Faster: Become a Faster, Stronger Runner with the Revolutionary FIRST Training Program (Runners World).

1. I've trained and ran 4 marathons. The program I followed was a basic 'run the miles' program. After reading this book, it gives me a new idea into a different training method. This book isn't a mileage book. It's a quality run book. There's information on different areas of running such as recovery, weight training, nutrition, etc. I would highly recommend this book to anyone who wants a different, quality training program. It's worth a shot. And, the methods don't apply to marathons. The book shows you ideas for a better 5-K, 10-K, or Half-marathon.



2. I have been on the program three weeks and I am a huge fan. The way the book is structured makes the program a no brainer to try and as you go you can feel your legs "building" rather than just being sore from running too much. Three guys with large brains who have been running for twenty something years and studying fitness for a living for just as long offer up a nice "short cut" on working smarter not harder.



3. I am enjoying this program so far. In a nutshell you run 3X a week. One run is a Long run, one a Tempo, and one Interval. This covers the three areas you want to improve on. My goals are to improve my personal bests this year in the 5 & 10K. I also plan on doing my first mini Triathlon. I like the idea of running 3X a week and having more time to train in other areas. Most other running programs have you logging a lot more miles. The proof will be in the pudding in a few months when I go for my PR's.



4. A month ago I finished training for a marathon using the FIRST program from the internet (the one with a goal "to finish"). While I didn't finish in my desired pace (5:30), I did feel great while training and was ready to start training again sooner than I ever have been before (1 previous marathon, 10 half marathons). Now I'd like to train for a 2:30 half marathon, and I bought this book hoping it would illuminate the paces (such as ST, MT, and LT - short, mid and long tempo) that are not spelled out in the online half marathon training program.
   
   Instead, I found the slowest marathon time included in the pace tables is 4:51:56 (2:19:03 half). And formulas to derive the paces are not included. The rest of the book has some explanation of why the key runs are set up the way they are (which I read on Runner's World), and TONS of success story letters (which I could have done without).
   
   While I highly recommend the FIRST training program, just get the information from Runner's World or off the FIRST website, set your tempo paces at 5K pace - 15s (ST), -30s (MT), and -45s (LT), and save yourself the cost of the book.
   
   Note: On second thought, I wish I had only given one star, but it doesn't look possible to change it.



5. The book describes a new approach to train long-distance running.
   The key idea is to cut down to three days of intense running per week augmented by two days of cross training.
   The authors provide complete instruction to execute their training approach along with scientific evidence that their approach actually works.
   
   The approach sounds appealing as it can save busy people interested in running a lot of valuable time. The evidence presented sounds solid but I was not yet able to complete 16 weeks worth of training since buying the book.
   
   The downside of the book is that it is a compilation of a series of articles that previously appeared in a magazine. Hence, it is full of repetitions and contains lots of testimonials from people that tried this approach. These testimonials are initially fun to read, but then they get boring.
   
   Summary: the approach sounds cool and worth trying out (I will), but the book could be improved by compressing the essential information in about 40 pages and putting the rest on a website.