#slowtwitch

[fathilullail]

Done 52KM :: UiTM Ultra 2023, Shah Alam 😁 #Throwback 1st time masuk event ini, yang mana sudah masuk kali ke-5 dianjurkan di sini. Terus terang katakan acara ini berbeza dari larian tarmac marathon atau trail lain. Bebetul menguji mental dan fizikal mendaki bukit² UiTM ni sebanyak 10 pusingan 😪. ... (Zaman time ngaji sini dulu² tak pernah nak buat terjah lari keliling seksyen 1 ni 😉) • Bukit Tonggek : Walaupun tak jauh tapi darjah kecerunannya kalau jatuh kat atas tu mau tergolek sampai kat bangunan keselamatan di bawah. Terlalu sedikit pelari yang mampu berlari di bukit ni 🤪. Bukit Seroja : Memanjang naik sehingga ke bangunan FBM. Kat area ini 1/2 jog dan 1/2 power walk. Jenuh rasa sayut² nak sampai ke cp area Kolej Kenanga. .. Teringat dulu zaman bas mini pink no. 2 nak naik bukit ni kena meneran enjin sampai bergegar satu bas 🚌! • Alhamdulillah dah capai bawah COT satu kepuasan tak terhingga kerana ketika loop ke-7 tu rasa nak stop, namun diperah slowtwitch muscle yang kecil yang namanya soleus muscle sedaya mungkin. Quad muscle dah capai tahap max disebabkan Bukit Tonggek tu. Dalam 52km ni ramai juga DNF (tak dapat habiskan larian) kerana keletihan, kekejangan atau tidak capai masa yang ditetapkan. • Terima kasih buat organiser & krew UiTM Ultra Marathon, pihak UiTM & unit keselamatan serta medic yang banyak membantu peserta larian ini 👏👏. • Buat masa ini rehat dan makan² sementara event lari yang akan datang. Apapun jaga kesihatan diri kita #KitaJagaKita. Adios .. Jal jinaeseyo 🫰. . . . . . #Run #Lari #UiTMultra #UiTMultra2023 #Ultrarunning #Marathon (at UiTM ShAh Alam) https://www.instagram.com/p/CpWpsZSpQwW/?igshid=NGJjMDIxMWI=

[ironslackerrob]

Early morning jog today. I love that it becomes light outside earlier and earlier as we tilt closer and closer to the ☀️ sun! I’m sure you feel the same way! Now is the time for those long not-so-lazy days of Summer to slowly emerge and provide us all a little extra motivation to get outside. - - - -#triathlete #tri #triathlon #triathlontraining #triathletes #triathlon_world #triathlife #triathlicious #triathlongram #triathlonintheworld #triathlon703 #slowtwitch #fastwalking #jogging #running #run #runnersofinstagram #runningshoes #runhappy #runningaddict #ironmantraining #motivational #motivational #motivated #motivationalquotes #seattle #pugetsound #pnw (at Shilshole Bay Marina)

[jordanbryden]

Finished up with Day #2 at the Ultraman World Championships her in Kona! What a day! At the 90km mark everyone was spread apart with different strategies being used- yet things came together by 275km. I was happy with the way it played out, but it became obvious that we all wanted to save some gas in the tank for the big run day tomorrow. Currently holding the lead - but the true game starts in the morning! Special thanks to my crew again today. They were flawless in getting me the right gear, getting me to laugh, and getting my butt up that big windy hill! Thank you Devon Brad and Dave! #beautifulsuffering #canadiantriathlete #endurancetraining #ultramanworlds #ultraman #triathlon #triathlete #gotri #slowtwitch #ironmantriathlon (at Waimea, Hawaii County, Hawaii) https://www.instagram.com/p/B5g-_l-JZpR/?igshid=1atgg7pmldroy

[kevmofoto]

Click on the link to see the article with photos.

[mmjjbbaannkkss]

2020 April 12-17 Deloading

"Online is the land of I can'ts." Jack Murphy

Training for contractions/protractions, stairmill 2x/week cardio slowtwitch where my goals are. 5x5 vs 6x6, weighted baseline from a volume set, +5lbs/week to add size, replacing beans takes more meat/hotsauce than assumed. Breathe out 1-2x, ab chain crunch, incline situp, doms. Leg press at 250, squatted the bar, Smith squats better parallel. Elbow pec deck, abs light time/tension 2-3 days/week. Lat raise 45deg out. Strange to do light weight, good to deload.

20210417, 38, 250, over the hill.

Mon 5x5 > Stairmill 5, Shldr Press 120*5*5-, Hoist 100:50809080-80-, Lat Raise 10:5101515-15-, Incl Press 150:1517192123~, Horiz/Flat Bench 120:12135150165180-, Pec Deck 160:5*5-, Dips: 5555-5-, Pullover 50:5050606070, Revprc 75*5*5, Twist 190*5*5, /cable lat raise 45, not front/side/

Tue 6x6+3s iso > Treadmill 5, Lat 1/2 Pulldown 45: 454550556065, N Pulldown 100: 100105110120140160160-, DB 1/2 Row 20: 25456060606060i /iso, Lock Pulldown 25: 30*6*6, Row 75: 80iso3*6*6, DB Shrug 35: 2x60*6*6, Pronate Curl 30: 60*6*6, Delt Deck Fly 0:40/5555557070, Prc 30:½ 304050656575-, Hammer/Scott 15: x2hr, Stairmill 30+5 bp 160/120? Detrained, retraining w iso;

Wed 5x5 > Treadmill: 10, Mule ½ 150: 150155160165170, Leg Press 215: 5*5, Smith Rom Deadz 200: 150159150,200200, Squat 0: 5*5, Leg Ext 135/60: 60*5*5, Calves 130: 2/ 5*5, Torso push is like a v-up w machine, rev crunches work okay, better if upper activated for full frontal abdominals and slow/light;

Thu 6x6+3s iso > Horiz/Flat 45: 6*6, Incl Press 70: 6*6, Flys 85: 6*6, Shoulder Press 15: 30*6*6, Crossover 2x20: 202530,303030-, 45deg Lat Raise 0:10*6*6, N press/hoist 30: 252535355050, Pullover 0:30*6*6, Twist 0: 709090, Treadmill:

Fri 5x5 > **High Row 100: 5*5, ½ Lat Pulldown 90: 2|5*5, *Low Row 110: 5*5, Chin Up N 5f:5*5, Shrug Rear 150: 100*5*5- hands, Winger 0/Archer 35: 5*5, Prc ½ 45: 45*3*5, ?EZ Curl 60*5*5, Cable Curl 45: 5*5, Twist 200: 200200200, *machine w chestpad, or one-arm? **wall backed si possible; ? cable;

Sat/ 6’s Legs > Treadmill 10:10, Stairmill 30: 30+5 bp 140/120

[littlecondo]

Moving has me pretty out of sorts. I miss my routine and can’t wait to get back to it. In the meantime though I’ve been staying kind of active clocking up runs for the SlowTwitch 100/100 challenge. My goal is to get to 50 (I did 42 last year and 26 the year before) and so far I’m mostly on track.

(Pictures are: an assortment of views from my outdoor runs; the medals from the very first running races I ever did; the torture treadmill at the firehall - not only does the belt skip every so often, it’s also located under a heat lamp!)

[headbangerfitness-blog]

Are you #working or #whining ? We the #worriors who love to #win 💪🏿😘As the summer approach were working hard like #Amazonians in Peek season , and that's a crazy grind!! If you want to work with us 1st contact us , so we can set up an appointment, and get your free trial. If you like our work then we can sit down, and go execute a plan your goals! @kingpush 🔥 #fitness #wellness #summertime #grind #shoulderworkout #gains #lean #tonebody #stamina #endurancetraining #slowtwitch #slowtwitchmusclefibers #fasttwitch #fasttwitchmuscles #nutrition #grouptraining #workhard #winners #freeweights #freeconsultation #nj #trainer #grouptraining #personaltrainer #coaches #letsgetit

[suuntopr]

Suunto featured on SlowTwitch,

[ironslackerrob]

Working on speed. Therefore hitting the pool 🏊 instead of the pond! - - -#sun #swimbikerun #swim #pool #pooltraining #swimmer #swimming #tri #trilife #triathlon #triathlete #triathletes #triathlonlife #triathlon_world #triathlontraining #swimpractice #ballardpool #ballard #seattle #seattleswim #goals #roka #pointdume #pointdumemarinescienceschool #training #cardio #cardioworkout #slowtwitch #triathlonmagazine #speedo #pnw

[allenmendezsr]

The 100 Day Marathon Plan - Low Ppc, High Payout !

New Post has been published on https://autotraffixpro.app/allenmendezsr/the-100-day-marathon-plan-low-ppc-high-payout/

The 100 Day Marathon Plan - Low Ppc, High Payout !

 Buy Now

      “ I’ve found a faster, safer, and far easier way… and I’ve combined it with my world-class training methods to help hundreds of motivated marathoners like you drastically slash their personal best times, decrease their training injuries, and eliminate burnout.”

From The Desk of: Dr. Marius Bakken 2 Time Olympic Runner and M.D.

Here’s how it works…

Dear Fellow Runner,

You’re taking on the ultimate challenge, the marathon, and that takes a strong level of ambition and desire to compete against others… and yourself.

You train for weeks and weeks — many times by yourself — just to get ready for race day.

After spending so much time and effort, it’s only natural to want to do your best.

Your goal may be as simple as wanting to run faster than a friend. Or perhaps it’s to set a new personal best for the marathon.

That’s why you worry about picking the “right program”. The problem is, there’s so many programs that seem incomplete. Or they aren’t a good fit for your skills or abilities.

Imagine being able to open up the brains of a top marathon training coach… or a 2 time Olympic runner…

Imagine you could pull out every single proven tip, tactic, and technique for slashing your training and race times to the bone. We’re talking about turning ordinary runners into very good marathoners in a relatively short time.

You are about to grab a major competitive edge.

The type of edge that can slash minutes off your best race times. The type of edge that can transform an ordinary runner into a very good marathoner. Best of all, it’s the type of edge that 99.9% of all runners will never discover or even have access to.

Let me explain.

Hi, my name is Marius Bakken. I am a two-time Olympic runner who has competed in races throughout the world. Recently, I decided to take a break from competing on an international level and pursue my life-long dream of becoming a physician so I enrolled in medical school which I completed in 2010. (I’ll explain why my decision to become a physician is important to you in just a moment.)

I’m just as proud to say that for two consecutive years I was the second fastest non-African 5k runner in the world with a 13.06.39 personal best.

Now you may not realize it, but getting to the level of international competition wasn’t easy for me. I don’t consider myself to be a naturally gifted runner. I didn’t wake up one day ready to compete on an international — or even national — level either.

Not at all.

In fact, I started out as an ordinary guy who loved to run.

And because I loved to run, it was only a matter of time before I wanted to compete against other runners. In order to become a faster runner, I’ve spent many years training hard to become a faster runner.

That was before I discovered that training hard isn’t enough.

Training hard is okay but it’s even more important to train smart instead.

It was only a matter of time until I made an amazing discovery…

In a hurry ? No problem ! Just click the play button right below and let me show you something called “The 100 Day Marathon Plan!”

How An Ordinary Rookie Runner Cracked The Top 550 In The New York City Marathon… On His First Try!

Fast forward to the summer of 2005. A friend of mine named Martin Samdal asked me for some advice. He had already reserved his spot to compete in the upcoming New York City Marathon.

In fact, it was going to be the first ever marathon that Martin had ever run.

The problem is, he had done little or no training over the summer. Now he was about 12 weeks from having to run in the actual event and was starting to feel a little overwhelmed.

Like many new marathoners, he wasn’t sure how to go about training properly. He was confused about what he needed to do so that he was in peak condition on race day.

In other words, he needed a field-tested and proven plan!

I took some of the best Kenyan and Italian training techniques I knew and quickly wrote up a training schedule for Martin. As I handed the schedule to Martin I thought to myself, “This is better than nothing. At least it gives him a good plan he can follow without hurting himself.”

Honestly, I had some serious doubts about how well Martin would do. After all, he was closer to being a coach potato than a world class Kenyan runner.

Boy was I wrong!

You can imagine my surprise as Martin dropped almost 20 pounds during those 12 weeks of training.

But that was just the tip of the iceberg.

Competing in his first ever New York City Marathon, Martin ran a 2:58:52!

In fact, during the last 6 miles of the race — when most marathoners are running out of gas — he passed 252 other runners and grabbed a top 600 finish.

Here’s the official NYC marathon results for Martin

After 12 weeks of the training program!

All of this as a first-time marathoner.

I use to think this modern marathon training method only worked for the very best runners.

Not so.

It turns out my Kenyan-Italian hybrid training system works for any type of runner… even an out-of-shape guy who needs help to have his best running experience ever. It works for even brand-new marathoners who want to finish their first ever race in style instead of shame.

In fact here are a few of the early “test subjects” on this program (Some of the names have been partially withheld at the runners request for privacy):

Margaretha Baumann – 2:42.16 Hamburg marathon 2008. She did this after following the training guidelines determined by her 10 minute personal record (P.R.) Jens Kristian Berg – 2:34.59 Frankfurt marathon 2008. For a P.R., dipping under 2:35 despite being an over-40 runner… so much for the myth about slowing down with age! Jon G. – 3:58.09 Fredrikstad Maraton 2007. Lifetime goal of going under 4 hours. Shattered his former P.R. of 4:37. Mette H. – NYC marathon 2008 4.32.10 5946 of over 15.000 female finishers, first time marathoner, ran 3 times weekly, never ran a race before or more than 30 minutes continuous before starting the training program!

I quickly realized there was a limit to how many runners it was possible to personally train.

First, being in medical school has left me with very little extra time to help others.

Second, not everyone can travel to Norway to train… especially if they live somewhere else in the world.

That’s why after years of testing, refining, and proving it works, I’ve therefore decided to make my ”coaching clients only’ training program available to the general public.

First, let me clear up one common misunderstanding about the program.

I decided to call it the “100 Day Marathon Plan” because the average length of time many experienced marathoners use to train for their next marathon is 100 days. That’s because they want to arrive on race day in peak condition without spending too many weeks doing high-intensity workouts.

That doesn’t mean 100 days is the only option.

Not at all.

In fact there is added a whole section in the program which explains how you can adjust the program to as little as 60 days or up to 150 days from race day and still use the powerful training.

If you want to succeed at the marathon you need two critical pieces. It takes both a well planned training schedule and taking care of your health to run your best race time ever.

I want to share one little fact that could make a huge difference in how you view marathon training…

It’s Never One Little Secret That Turns Ordinary Runners Into Successful Marathoners…

If you truly want to become more successful in your personal marathon challenge, then you need to start using a complete training system.

A system that can make sure you are training correctly… slash your risk of injury down to the bone… boost your motivation and puts you on the starting line on race day — ready to roll.

Let’s face it…

The Best Marathon Training in the World Won’t Help… IF You Can’t Stay Healthy!

“… Organized, Easy to Read and Use…”

“Marius, I liked how you had alot of rest days built in and that the rest days were truly unloading days in that they were easy and short. I was just listening to a podcast with running coach Bobby McGee (not sure if you have heard of him, but he works alot with running form and coaches some triathletes and track guys on the world class level). He talked about how for most novice runners, that a recovery run is an oxymoron.

They do not have the capacity to recover while still running on that day (too much stress). So I like how the recovery and off days are amply peppered through the program. This will help alot of people who are looking to try their first marathon. I think with your program which is based to a large extent on alot of intensity, you are not shy about plenty of recovery. Your clients will be able to stress->rest>grow!

I liked the workouts. Coming from a slowtwitch type background, it was nice to leg it out a bit. My favorite runs are the progression runs. They provided me with the confidance to move through all of my effort/heart rate gears.

This program will work well for a variety of runners. However, I think two groups will profit the most. The first group is runners who are pressed for time and want to maximize the time that is available with more workouts around marathon effort (as opposed to a high volume Lydiard type program). The second group that will do well with this program is the casual runner who has lots of easy base work and can recover well but cannot figure out how to put together the pieces when it comes to intensity.

The program was well organized, easy to read and use. Again I think you make good use of rest and intensity. It is a time efficient program and I like that. I played around with the Lydiard type approach a few years ago and your workouts were much easier to understand.”

Dr. William (Bill) Walz Physican and 3:30 marathoner Los Angeles

That’s why I believe I can offer you a 1-2 powerful punch that is head and shoulders over any other training program on the market.

First, I have an extensive background in world-class training methods — used for years and proven to work with dozens of other runners besides myself. So what I teach isn’t some ‘extreme’ program that only Olympic marathoners could survive.

Instead, I’ve structured everything so it’s easy to customize for any runner — regardless of their age, gender, speed, or skill.

Add to that my medical background to advise you on things like proper diet, preventing and healing injuries and you’ve got a powerful 1-2 punch working on your behalf.

Let’s face it: The marathon is 26 miles of extremely brutal running…

Even in the best of weather, it’s still a big challenge for most.

There’s a lot more things that could go wrong during a marathon than any other type of race. That’s because there are a lot of miles and a lot of time needed to complete a marathon.

Use the right plan and your next marathon could be a wonderful experience.

Miss something important or you use an incomplete plan and you may not even be able to finish the race!

That’s why properly preparing for the marathon is crucial.

Every week, I get emails from concerned runners and members of Marathon Training Schedule. Many of these emails share the same two worries…

Worry #1: They’re not sure exactly what they should do in terms of day to day training, diet, and injuries…

You can find many programs and tips out there that offer some advice. But not one of them offers a complete detailed plan for both the actual running sessions and the rest of the preparation leading up to and including race day.

Because they are working with incomplete or “half-baked” plans, many runners find themselves feeling anxious and not fully prepared on race day.

They worry about “hitting the wall” around the 20 mile mark…

They get anxious that their training won’t work as advertised …

They’re not sure their diet — before and the day of the race — is the “right one”…

Worry #2: They’re not sure how to find the best training program so they wind up with the fastest possible race time…

Let’s face it: If you want to run the marathon then you are a positively unique person!

It leaves you with a serious problem. A problem that I believe I can solve.

“Okay Marius, If Your Program Works So Well Then Why Are You Offering It To Everyone Instead of a Few Hand-Picked Runners?”

Good question!

The truth is, I offer this type of training materials because I love this sport. This is a great way for me to give back to the sport that has given me so much over the years even if I can’t personally train each and every person in the world who wants to run their best marathon time ever.

It doesn’t matter if you are running your first marathon or you’re a seasoned veteran…

… I want to help you run faster and better than you have ever done before!

I’ve deliberately designed the “100 Day Marathon Plan” with that goal in mind.

There’s eight different training schedules ranging from the pure beginners training plan up to the 2:45 marathoner.

Specifically you have a 2:45 schedule, a 3:00, 3:15, 3:30, 4:00, 4:30, 5:00 and a pure beginners plan to pick from !

So you see, it doesn’t matter what level of runner you are. It doesn’t matter how fast you currently run. My “100 Day Marathon Plan” can quickly and easily be customized to your needs and abilities.

It’s easy to customize because I’ve taken the entire program and broken it into easy-to-find sections that clearly explain things.

“Comprehensive. All Levels…”

“Marius Bakken has used his unique experience as a world-class runner to put together one of the most comprehensive marathon products I have seen.  The 100-day Marathon Training program is covering all topics to improve as a runner. 

Marius experience and knowledge of modern training techniques will benefit  runners, from the beginner to the experienced marathoner.” 

Jack Waitz, husband/coach of 9 time NYC marathon winner Grete Waitz

“It’s For Everyone !… “

“Most marathon schedules are rigid. The 100 Day Marathon Plan deals with flexibility and gives runners options. I especially enjoyed the marathon race-day tips and how you combine the Italian and Kenyan schools of thought into one program. I like the use of Lydiard-like periodization with a build from the 5K to the marathon itself.

All types of runners would benefit from this type of marathon work. That’s the best thing about this program: It’s for everyone! It builds you up for the marathon, step-by-step instead of getting you to think about the marathon from day one. I’ve never seen anything like this before”

Duncan Larkin, Running Times Magazine writer and 2.32 marathon runner

“Sub 3:00:00 In First Ever Marathon…”

“To illustrate what Marius’ program did to my shape: During the 12 weeks of training towards New York Marathon I “tested” myself weekly on the SRM race (3.3k). The 10th of August 2005 by the start of the schedule: 12:39, the 7th of September: 12:13, the 12th of September 11:25 and the 12th of October 11:16. That means an improvement of 11%!

On a marathon this is equal to almost 30 minutes improvement on only 12 weeks of training

On the starting line in New York my weight was reduced to 71 kg, 10 kg (20 pounds) lower than it was 12 weeks earlier. The feeling was amazing. Especially the feeling of being extremely strong the last 10 k. For a relatively untrained person just some months before to pass 250 runners (and only getting passed by 3) on the last 10 k and a finishing position of 517 out of 37 000 was an experience of a lifetime.”

Martin Samdal, 2:58:52 NYC Marathon 2005

This is exactly what I’m looking for ! Show me where to claim my copy.

Here’s how I’ve broken it down for you…

8 different marathon training schedules based on your finishing time goal: From marathon rookie all way to a sub 2:45 race time… I got you covered. Just pick the one that best meets your needs & abilities and you’re ready to roll!

Workouts based on your heart rate and specific running times so you are always training in the optimal zone without risking your health…

15 instructional videos where I walk you step-by-step through the schedules. I even explain the different core principles that most marathon training courses miss!

10 additional videos covering important things like how to pick the right training shoes… improving your running form… how to use strength training to compliment your training… and more!

120 content-packed pages that “walk you through” the whole marathon preparation process…

“1:18 Half Marathon and 2:47 Marathon at Age 49!…”

“Hello Marius this is a letter of thanks to you. On Sunday in the London Marathon I set a new life time best running 2.47.34.

I should point out to anyone reading this that I have been running for 17 years and Marathons for 11 years! I am now 49 years old and going by what many runners say should be slowing down, yet on your program I ran 3 mins 39 sec faster than last year and 1 min 18 sec faster than my old P.B. set way back in 2003 when I was only 42 years old! AMAZING!!!

I felt stronger than ever before in the last 6 miles and overtook runner after runner in my charge for the line, infact I think only one runner went passed me in those last 6 miles! I have found your 100 day plan enjoyable and challenging, but at the same time because you never train harder than 10k pace I was able to recover quickly and not overtrain and dig myself into a whole I could not get out of! Also because your training plan changes from week to week I found my body kept getting stronger throughout the entire program!

I had no injuries or illness, a very good sign that shows how sensible and clever your program is! I now intend to follow your training programme up to next years London marathon, where I believe I can continue to improve and run 2.45 or better at the age of 50! I’m happy to recommend your 100 day marathon plan to anybody who is serious about running faster, if I can do it then anyone can!

Thanks again Marius, you have reversed the aging process for me:)”

Rick Bowker, Southport UK. PR at the Liverpool half marathon of 1.18 ‘ 2010 at the age of 49 (1 month later went on to run 2:47 in London) Blogs at runwitharthurlydiard.blogspot.com

“…The Plan Took Out All The Guesswork…”

“What I enjoyed most of the plan was the ease of picking a schedule and fixing the workouts to my work schedule. I am a District Chief with the Laredo Fire Dept. and work 24 hours and 48 hours off. Most of my runs were early morning. The plan took out a lot of guess work on how to prepare for my first marathon. When I researched a marathon plan there was a lot of skepticism about how it is almost impossible to run a marathon if you havent had a good base for over a year. Another thing that the plan did was inspire me to RACE my events not merely survive them. Upon completion of your program there was no doubt in my mind that I would not finish my first marathon. The question turned from, will I finish into how fast will I finish ? I could have run it at a lot slower pace and sprint at the end…but I still have that competiveness that makes me compete.. even if it is only competing against my own set times.

My trainings/results improved me by about a minute in a 5k to 3 minutes on 10K. My favorite sessions were the long runs where I would use them to listen to good music and relax.

I would recommend this plan to anyone willing to put in the time it takes to train for a marathon. From novice to advanced runner. I am proof that what seemed as an unattainable goal at times can be attainable taking one day at a time using your plan. Like I’ve mentioned before, this inspired me to try to go faster and qualify for Boston.

Ruben Vegas, District Chief, Laredo Fire. Dept. Ultimate Goal : Boston Marathon Qualification

Simply review the program at your convenience and then start using my training techniques with your next workout. Everything is organized so it’s easy to follow and even easier to put into action.

“I Loved It. Very Professional.”

“It is extremely well organized and informative. I almost feel compelled to run a marathon just to follow your program. Your knowledge on the subject is extremely evident in your writing. I love how you explain the combination of Italian and Kenyan Marathon Training Plans.

I loved it. Very Professional.”

David Tiefenthaler, coach and owner of tips4running.com

But that’s not all of the resources you’ll find inside the “100 Day Marathon Plan” .

I’ve also had 4 automatic calculators created that you must see to believe. You’ll enjoy using them to do things like

… Calculate exactly how much to eat and drink during the marathon based on your goal time, the weather and your body type

… Get your exact “pace” to run in the marathon so you hit your target finish time

… How to quickly pick what training schedule is best for you simply from your 5k/10k/half marathon time

… Discovering what your body mass index (BMI) is and what injuries, if any, you maybe risking because of your BMI.

That’s the types of tools and resources you’ll gain immediate access to when you grab your own copy of the “100 Day Marathon Plan”.

Now don’t just take my word on it…

Here’s Another 12 Things You’ll Discover Inside This Cutting-Edge Program

Why old-fashioned marathon training is now obsolete… (Chapter 2)

How to find your maximum heart rate… (Chapter 4)

The one part of every training program where 67% of all injuries occur… Just make a small change in your training and your chances of staying injury-free skyrocket! (Chapter 7)

2 easy ways to choose the right workout schedule for you (Chapter 4)

Need to lose some weight? No problem. I share 3 easy ways to lose weight while marathon training besides doing more running! (Chapter 9)

Why after-marathon training is critical to your success… (Chapter 6)

The best way to control your training intensity and find your optimal training zone without using lactate acid testing… (Chapter 3)

The #1 mistake that runners can make on their easy training days (Chapter 9)

A special tip, based on research from the former (German) DDR Republic, that can help improve your running form dramatically while helping you stay injury-free! (Chapter 5)

3 ways to treat minor injuries… before they turn into major ones! (Chapter 9)

The one training technique used by the Kenyans that helps them build incredible strength… and it’s not weight lifting! (Chapter 2)

What to eat (and not eat) leading up to your race day… (Chapter 10)

I’ve read enough…I’m ready for a complete marathon plan.

But Wait There’s Even More!

We could have stopped there with the amount of content and most marathoners would have been happy. But I couldn’t just “settle” for offering a good product… not when I could turn the “100 Day Marathon Plan” into the marathoner’s must-have training program.

Not a chance. I didn’t become a two-time Olympic runner… or the second fastest non-African 5k runner in the world for two consecutive years by settling for “good enough”.

The way I see it, if I’m putting my name (and professional reputation) on a product then it has to be top-notch.

And that’s why I also included these golden nuggets in the “100 Day Marathon Plan”…

The #1 reason for injuries — besides wearing the wrong shoes. Just turn to chapter 2 for the full scoop…

My secret strategy for running your best time ever… (Chapter 11)

The 7 best courses in the world to run a new P.R.! (Chapter 13)

5 different phases for every marathoner — no matter what skill level or experience they might be! (Chapter 3)

How to avoid sweat rolling into your eyes during your marathon just use this common item found at your local drugstore or supermarket and the problem is solved fast! (Chapter 12)

A stone-cold easy way to change your workout schedule on the fly… just follow the guidelines in Chapter 4 to change the workout intensity instantly!

Why 1/3 of all injuries are due to wearing the wrong footwear! (But don’t worry I’ve dedicated an entire chapter to help you get the exact footwear you need to stay injury-free!) (Chapter 8)

The two things you must do with every hard workout… Skip them and you massively increase the risk of injuring yourself! (Chapter 5)

Like running in beautiful or exotic locations? Me too. That’s why I’m sharing my favorite beautiful marathon locations worldwide! (Chapter 13)

7 easy ways you can customize any of my programs… perfect if you want to “fine-tune” your workouts to exactly meet your needs! (Chapter 7)

How to avoid feeling chilly when doing a cold weather race especially when adding layers of clothes is not an option! (Chapter 12)

A research breakthrough that confirms what runners have always suspected… If you use this tactic… you WILL run faster in your marathon…(Chapter 2)

And Much Much More!

There’s still even more…

I want to make sure every marathoner who uses my “100 Day Marathon Plan” sees a significant improvement in their training and race times. I want you to succeed just like Martin Samdal and the other “success stories” have done so we’re going to sweeten the pot even more.

Act Now and I’ll Throw In These Additional Bonuses…

6 Bonus Weeks of Training  

I’ll also include 3 introductory and 3 post-marathon training weeks (perfect for off-peak training periods!)

FREE Lifetime Product Updates  

As I discover new training breakthroughs and techniques, I may update this program. Rest assured, you’ll get any product updates free of charge… forever!

Just image this… Not only will you get to access to the very best world-class marathon training but you will discover first hand how (and why) these powerful training methods really work!

This Is Where The Rubber Meets The Road

If I were sharing this information one-on-one as your personal running coach, it would take many sessions spread over weeks to cover everything. There is also a typical charge of at least $1000.00 for this type of insiders information.

But, you won’t have to pay anywhere near that to get the same information. Best of all, you’ll get to learn it from the comfort of your own home.

No travel, no expenses, no uncomfortable hotel beds, or the usual traveling hassles.

In fact, for just a single investment of $47, you can grab your own copy of the ”100 Day Marathon Plan”.

Best of all, you don’t risk a single penny either because I’m prepared to offer you

My Gold Medal “No Strings Attached” Money Back Guarantee

I am completely confident that you will be pleased with my “100 Day Marathon Plan” because I know there isn’t anything else available on the market like it.

In fact, that’s why I am not afraid to offer you a 60 day, 100% unconditional, no-questions-asked, money back guarantee.

Take up to two full months to review the entire “100 Day Marathon Plan” and make an honest, fair effort at improving your own race times.

If the 100 Day Marathon Plan” doesn’t help you slash your race times and help you become fitter and trimmer then email me and I’ll promptly refund your money. I want you to be completely satisfied with my Program or I don’t want you to keep it.

No questions, no hassles, no hard feelings. I take this very seriously.

Fair Enough?

Let’s take a moment and review what’s inside the

“100 Day Marathon Plan”

For your one-time investment of $47,you get all of the following:

  8 different training schedules based on your finishing time goal: It doesn’t matter if you’re a marathon rookie or a sub 2:45 racer… it’s covered.

Just pick the one that best meets your needs and you’re ready to roll!

  Workouts based on your heart rate and specific running times so you are always training in the optimal zone without risking your health…

  15 instructional videos where I walk you step-by-step through the schedules. I even explain the different core principles that most marathon training courses miss!

  10 additional videos covering important things like how to pick the right training shoes… improving your running form… how to use strength training to compliment your training… and more!

  120 content-packed pages that “walk you through” the whole marathon preparation process…

  6 Bonus Weeks of Training Workouts

  FREE Lifetime Product Updates!

Right now you are standing at a crossroads.

You can ignore this letter and pretend you are happy with your current training methods. Six months from now, things will probably still be the same.

You will keep dealing with the constant aches and pains that always seem to follow your training. Worse, you’ll feel even more frustrated by the lack of improvement in your conditioning or race times — even after training countless hours for days and days.

Or you can make the choice today to start training smarter and training better. You’ll choose to tap into field-tested and proven to work modern marathon methods to transform any runner — even the casual jogger — into a significantly better runner. You’ll feel more confident as any unwanted pounds melt away and you see your training times get faster and faster.

In other words, your life will be different based on the choice you make today.

Here’s my suggestion

: Try the “100 Day Marathon Plan” system for 60 days. Follow it step-by-step and make a real effort to create a positive change. Focus on reaching your goal of becoming a faster marathoner.

When your friends see the drastic changes, they’re going to ask you how much you paid for the personal trainer… because most people think working with a personal trainer is the only way to produce results that quickly. You’ll just smile because you’ll know that you paid less than 5% of what a personal trainer or coach would charge every month — and still achieved amazing results!

And at only $47 — far less than several hours of training time with a personal running coach — your investment in the “100 Day Marathon Plan” is already low-cost. Add in my 100% 60-day money back guarantee and you’re not even taking a risk.

Why no risk?

Because as a registered member of the “100 Day Marathon Plan”, if you’re not 100% satisfied during the first 60 days of your membership, simply send us an email. We’ll cancel your access to the full “100 Day Marathon Plan” system and return your money, no questions asked. It’s really that hassle-free.

Don’t wait Take charge and make a change. Now is the time to take your running to the next level. Order now!

Yes Marius! I’m Ready To Reach For My Own Marathon Heights!

I Want To Use Your “100 Day Marathon Plan” To Slash My Race Times and Leave My Competition Far Behind! Please give me INSTANT Access!

I understand I receive the entire system, including customizable training programs, instructional videos and much more for the low price of $47.00

If I decide the “100 Day Marathon Plan” contains more world-class training secrets than I can handle, then I can cancel and owe nothing.

Click Here or Above to Download

Don’t Wait… Grab Your Copy of the “100 Day Marathon Plan” Right Now!

I value your privacy 100%. ClickBank sells our products – they are a trusted online retailer specializing in digitally delivered products.

To Your Success,

P.S. You can spend countless amounts of time, trying to find the latest tips for running faster or better… maybe you’ll find them in online runners forums… or runners magazine… or talking to other marathoners that you meet. Maybe you’ll find a golden nugget of training advice that you can put into action that will truly make a difference.

Or you can grab your own copy of my field-tested and proven to work system. You’ll save yourself countless hours of “research”. Even better, instead of trying to patch together your own training system… you can just follow any of my eight training schedules — easily customizable to your needs and abilities — and get back to doing what you truly love… running!

P.P.S. Have you ever thought of hiring a top-notch personal running coach in your area? I have and it’s not as easy as it might sound. For starters, you will need to fit into their schedule and pay them hundreds or even thousands of dollars for their professional guidance.

Or you can grab your own copy of the “100 Day Marathon Plan” and start using it whenever you want. It’s easier than you think to get started, so why wait any longer… grab your copy of the “100 Day Marathon Plan” right now.

Are still unsure if this is the right marathon program for you…

Here Are SOME of The Testimonials I’ve Received

“… Easy To Understand And To Take Anywhere…”

“I’m a 2:20 marathoner that had become very curious about the Italian Periodisation (negative taper) since Stephano Baldini won the 2004 Olympic Marathon. I immediately went searching for his approach.

Quickly, I was mind-boggled by how much of a consistent performer he was. The Italians must have discovered a format for marathon success.

For years I’ve studied but not until buying the 100 Day Marathon Plan approach did I truly understand the simplicity of it.

Marius has broken it down and made it easy to understand and to take anywhere. The addition of the heart rate monitor parameters (at Kenyan Intensity) make it doable by anyone, anywhere. I honestly have enjoyed all of it. I know Marius was able to get the best out of himself and his running and medical knowledge should be followed.

Wonderful program. I personally loved the heart rate effort zones. I live in a place that has rare ideal weather and to be able to run without becoming a slave to the watch has given me a bounce in my step! Every runner would benefit from this program!“

Marty Dalton 2.20 marathoner

“..From 3:34:45 (Chicago 2008) to 3:15 (Grand Rapids 2009)… Thanks To The 100 Day Plan!”

“Hi Marius,

How I went from 3:34:45 (Chicago 08) to 3:15 (Grand Rapids 09) with the 100 day plan :

The fact is, I already speak of your program to athletes, even in other sports, because I’ve been so satisfied with learning new things and improving significantly again. I ran in Grand Rapids, Michigan, on 18 October 2009 with a 20 minute personal best following your plan.

I trained hard for Chicago in ’08, targeting the 3:20 Boston time, running up to 60 miles a week, even doing hard intervals in the rain on the track in the dark by myself. But despite orthotics and ice baths after hard/long runs, I kept getting knee problems thanks to poor choices of workout distances and pacing: in 2008, I ran a great abundance of 7-11 mile runs, all in zone 2. (I didn’t know it was zone 2; I was just following what I downloaded for free from Runner’s World. And I got what I paid for!) So I was hurt, and burned out. I peaked way too early. I couldn’t imagine running as slow as a 9-minute mile. I thought hard effort was what I needed. I listened to some of the guys from the local running group who believed: “the only way to run faster is to run faster.”

With your program, I feel like I finally found exactly what I need: a scientific approach that combines zone 1 slow runs with high intensity tailored interval work. Of critical importance to me–since I need exercise to manage my fibromyalgia pain–I’ve avoided injury completely. (If injured, I struggle to exercise with the intensity required to manage my pain syndrome.)

I started eating vegetables for breakfast sometimes, to be like the Kenyans, and attained my targeted weight loss (from 168 down to 155) over four months’ time. I never bought the lipoic acid, but I considered it, based on your recommendation. I took magnesium once a night, at least after long runs, to replace this electrolyte, and never had any muscle cramps. All these were ideas from your 100 day plan.

My biggest progress in this training has to be the change in my half-marathon times. Last year, and even early this year, I was running 1:38-1:41, depending on the course condition (hills, heat, etc.). A month before the marathon and well into the 100 day plan, on rolling hills, but perfect weather, I ran 1:28:13. This was the first time I’d gotten a running percentile score over 70 since college.

Presently, I’d like to get a percentile score of 70 at all the distances. The 5K (upper 18’s) and 10K (about 39:00) seem quite attainable, either this fall or next spring. But a marathon of 3:03 presents a different sort of challenge. Since marathon training is quite demanding, and failing to make a goal is so disappointing, I want to be really thoughtful about setting a marathon target for 2010. The 3-hour mark is particularly monumental, (thanks, Lance Armstrong!) but a fair stretch from where I’m at.

Running the 1:28 half this year I felt that a 3-hour marathon was possible for me. I’m prepared to pay for your next e-product, if it comes out, on moving the next 15 minutes on the marathon!”

Sincerely,

Troy Thompson, M.D.

“…Finished my 186th Marathon…”

I am a 69 year old marathon runner who has run 186 marathons including 3:14:45 as a 55 year old. In the fall of 2009 I purchased the 100 day marathon plan and this is my experience :

I noticed already in the three introductory weeks of the program how my legs got lighter and the times pr km started to go down. For example the Zone 1 easy runs to my job was at that time 6.15-6.25 pr km. Now, ten weeks later, that same effort is down to 5.20 pr km. Because I write a daily training diary and have done so since 1978 I can clearly see how my training times are radically faster then they have been in many, many years since starting the 100 day marathon plan.

What has struck me as considerably different with the 100 day marathon plan then any other program I have used is the great variation in the training, for example in week nr 7 the type sessions where you run for 60 minutes with variation between Effort 2 and 4. In addition to that I’ve had great benefits from your “Special Strides”.

Today, only 6 days after a marathon where I did a 30 minute year best following the plan, I feel fully recovered. I would recommend the program to anyone, when the results for me are so dramatic – who is not a top athlete, I suspect it will have even greater effect on better runners. In addition to that, I believe most joggers will benefit from this kind of structured program.

Per Oscar Holm-Olsen, 186 time marathoner and 4.06 marathon (30 minute year best) as a 69 year old following the 100 day plan.

“…Clearly Explained and Makes Following The Plan Very Simple…”

“I started running 3 years ago for fun. Since then I have finished 3 marathons and also run shorter road races. My personal records are 10k 36:50 Half 1:22:10 Marathon 3:01:07

The 100 Day Marathon Plan is clearly explained and makes following the plan very simple. It takes the guesswork out which makes it harder to overthink the training and just go out and run.

I especially liked the self massage part, I had not seen it in any program/book and I think it could certainly help to recover faster.

Who would benefit from this type of plan ? The program seems written for people that have little background in running terminology and how the body responds to different stimuli in training.“

Francisco Rosa 3:01 marathon runner

“I Loved It. Very Professional.”

“It is extremely well organized and informative. I almost feel compelled to run a marathon just to follow your program. Your knowledge on the subject is extremely evident in your writing. I love how you explain the combination of Italian and Kenyan Marathon Training Plans.

I loved it. Very Professional.”

David Tiefenthaler, coach and owner of tips4running.com

“…From 3:15 to 2:57 in 4 Months !…”

“I just run Marine Corpse Marathon in 3:03 – 11 min off my previous PR following the 100 day marathon plan! I want to run Palm Beach Marathon Dec 6 and would like to break 3hr.”

….five weeks weeks later :

“Hi Marius, soo excited as I said on 25th of October I did a 3:03 in Marine Corp. I just did Sunday Dec.6 a 2:57 PR in the Palm Beach Marathon, Thanks!!!! Took off 7 min in  weeks and broke that sub 3hrs and feel great! Thanks!“

Carrie Pustilnik 3:03 Marine Corpse Marathon October 09, 2:57 Palm Beach December 09.

“…I Like the Positive Tone… It Helps You Become Confident…”

I find the 100 day plan very useful. Especially the combination of a running schedule and tutorials of the basic training ideas and other elements which provides insights on how and why the schedule build up the way it is. I also like the emphasis on the flexibility of the schedule and on the positive tone throughout the plan.

It really helps the newcomer to be confident that it is possible run a marathon without running mile after mile day after day. I of course like the 100 day plan because it most importantly provides results. Follow the plan and be sure to have the best possibilities to have a great run.Compared to other plans I have followed (Stockholm 21K program by Anders Szalkai) the 100 day plan aren’t that complex with a lot of different element in each training session.

I have completed 6 half marathons and has a PB of 1:39. My long time goal is to qualify and run Boston marathon before 2013, which will require a marathon under 3:20 some time in 2012.

One of the best part of the 100-day plan was the FAQ part. This gave the opportunity to interact with a coach and other runners on different elements of the plan. This made some of the runs easier to understand and also provided with additional information from runners in the same training level and situation as yourself.

Geir Engen, NATO officer and 1:39 Half Marathon Runner

With over 120 content-packed pages, 25 instructional & training videos, 4 online training calculators, a members-only area, and more… it’s no big surprise that the “100 Day Marathon Plan” is quickly becoming the top training program for new or struggling marathoners on the market today.

Click Here or Above to Download

The button above will take you to your download page and gives you instant access… grab your copy today and you too can break away from the rest of the pack!

Copyright Marathon-Training-Schedule.com

Marathon Training Schedule | Contact | Affiliates

Please note: This is a downloadable program. You will NOT receive a physical package shipped to you in the mail. The entire package will be immediately available for you to download and get started right away after ordering. This program is NOT available in stores, so you can only access it through this website.

Clicking the order button will take you to a secure page for the transaction by Clickbank, the most trusted online retailer specializing in digitally delivered products in the world. Upon confirmation of your order, you will immediately be redirected to a thank you form where you enter information to receive a receipt, and to download the entire program. If you have a high speed internet connection, the downloads usually take less than a minute. Are you still reading the fine print? According to FDA one has to claim that “results are not typical” – however, the testimonials on this page are 100 % accurate. Having said that, if you do not put down the work and do the actual marathon training planned you cannot expect fast marathon times. Enjoy and I look forward to working with you. Kind regards, Marius

[jmaxfitness]

SLOW TWITCH vs FAST TWITCH by @jmaxfitness - Visit the link in my bio to claim your free copy of the book "The Skinny Guy's Guide To No-Nonsense Muscle Building". - In order to build muscle, you should train in all rep ranges. - Your fast twitch muscle fibers have the largest potential for growth. In order to train them, lift heavy weights in the 5-10 rep range, try to get stronger and chase PR's, and rest 90-180 sec between sets. - For your slow twitch muscle fibers, you're going to chase the pump in the 12-30 rep range, resting 30-60 seconds between sets. You will use lighter weights (but they should still feel heavy). If you stop at 12 reps, but it feels like you could have done more than 2 reps, then you need to increase the weight. - If someone you know would be interested in this, then send them here. - #slowtwitch #fasttwitch #buildmuscle #gainmuscle #musclescience #musclegrowth #musclescientist #getstrong #muscleman #muscled #musclegain #jmaxfitness #musclemodel #musclemen #muscleboy #muscleguy #musclefit #musclekingz #deadlifting #squatlife #squatday #benchpress #benchday #deadliftday #legday #armday #chestday #backday #latspread #chinup https://ift.tt/2GW4HpG

[tripstations]

Delta Demystified: Yes, Bikes Travel as Checked Bags

Delta Airlines announced a change in its airline rules that brought it to parity with American Airlines: Checked bikes will travel simply as a checked bag, no extra fee. We reported Delta’s near-conformity with American’s new rules.

Were we premature? A thread sprung up on the Slowtwitch Reader Forum asking about this and, indeed, the language was confusing to some. While most readers are now reporting bikes-same-as-checked-bags, a few were charged $150 per trip and had to appeal to Delta after their travel for relief.

Baggage must be less than 62” (length + width + height) to be considered not oversized. Are bikes an exception to this? “Bicycles… are allowed as checked baggage on most flights and fees … apply.” Seems straightforward. “Bicycles weighing over 50 lbs. will be charged the applicable excess weight fee,” which is in keeping with American’s new rules.

The post Delta Demystified: Yes, Bikes Travel as Checked Bags appeared first on Tripstations.

from Tripstations https://ift.tt/32K17Zl via IFTTT

[ironslackerrob]

Medal Monday. My first IM and it was so nice reaching that finish line and the sense of accomplishment after 8 months of training. I then gave it to my mother who had been battling cancer. She earned it twenty times more than me. - - #medal #medalmonday #rewards #triathlete #triathlon #triathlontraining #triathlon_world #triathlonlifestyle #ironmanmedal #ironmancanada #penticton #finishline #fightcancer #fuckcancer #grit #ironmantraining #slowtwitch #racemedal #swimbikerun #swimbikerunworld #athlete #workhard #canada #ironmantri #ironmantriathlon #goals #training

[ronnimelby]

Let see your Pain Cave (Page 19): Triathlon Forum: Slowtwitch Forums https://ift.tt/2LIVTIc

[totalfit-blog]

BD! activos todos?!☕️🚴🏻‍♂️🏃🏽‍♀️🏊🏼‍♂️🔥💣🇻🇪. Quieres rodar/correr más rápido? “Necesitas aprender a rodar/correr más suave entonces”. Suena paradójico, pero es la verdad. Por qué? “Es entrenando en Zona 2 donde se producen los mejores cambios y resultados bioquímicos para mejorar la capacidad de limpieza de Lactato”! Mientras mejor entrenadas estén tus fibras Tipo-I lentas (SlowTwitch Type-I), para limpiar/reciclar el Lactato que tus fibras tipo-II están bombeando, más largo y rápido podrás rodar/correr. Practícalo y verás la diferencia en poco tiempo! #coach #totalfit #coachtotalfit #triathlon #swimming #cycling #running #triathloncoach #swimmingcoach #cyclingcoach #runningcoach @jfsportsve @hebraicadeporte @clubtrianz @fundacion_mas_alla_de_un_reto (at Caracas) https://www.instagram.com/p/Bun66FaHZst/?utm_source=ig_tumblr_share&igshid=1xt45gaoy7ko7

[deliciouslydistinguishedner-blog]

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TORONTO CATHOLIC WITNESS: CATHOLICS BEWARE: EWTN promotes anal sex

Kiwiblog. I walked right after settling in doing a safe haven for another frankenheimer wanted me around and people in the right. I was and it until the realization that was on charlie hebdo (page 3): lavender room: slowtwitch forums. Detached. I am an adult fare atheist and statuesque with him — none of him well. Funny catholic church doesn't teach about the site. http://FuturisticallyCrispyObject.tumblr.com http://NerdyStarfishAnchor.tumblr.com http://DeliciouslyDistinguishedNerd.tumblr.com http://YoungStudentAnchor.tumblr.com http://HerFlowerMiracle.tumblr.com http://FuriousArbiterPanda.tumblr.com