Customer Reviews

Advanced Marathoning

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Advanced Marathoning (AM) by Olympian Pete Pfitzinger and former Running Times editor Scott Douglas is packed with high-value training advice that should benefit every serious runner. AM is not without its problems, but none are serious enough to detract from a work that is well written and philosophically sound.

From the beginning Pfitzinger and Douglas make clear the basis of their views: "Advanced marathoning has to be based on more than common sense and running folklore. Advanced Marathoning, therefore, is based on exercise science." This declaration puts Pfitzinger and Douglas in the camp of exercise physiology, and, quite obviously, separates them from mainstream running authors. It's also a mild reproof of the mainstream and their penchant for ignoring the rapidly expanding world of exercise science.

Squarely on the side of science, AM begins by listing lactate threshold (LT), maximal aerobic capacity (VO2max), running economy, glycogen storage, recovery time, and muscle fiber composition as the key physiological variables that govern performance. The authors' claim, quite correctly, that "lactate threshold (LT) is the most important physiological variable for endurance athletes." They go on to say that "Contrary to many runner' beliefs, high levels of lactate (lactic acid) in your muscles aren't what make you sore for several days after a hard effort." Indeed, lactate, once considered metabolic waste, is "...produced by your muscles and is used by your muscles, heart, liver, and kidneys." Since the marathon is run at a speed slightly below LT, marathoners have a vested interest in raising LT. AM tells us how: "The most effective way to improve lactate threshold is to run at your current lactate threshold pace or a few seconds per mile faster, either as one continuous run (tempo run) or as a long interval session at your lactate threshold pace...." It's here that I have to quibble. Tempo runs are good LT workouts, however, recent research (Rusko, Billat, Anderson, and others) indicates that intervals at 3-K to 10-K speed with fairly long recoveries are better. Tempo runs definitely have their place, but not to the exclusion of faster LT sessions.

As for the other key variables, maximal aerobic capacity (VO2max), not as important as LT and only a rough predictor of performance, is also worth some attention. Pfitzinger and Douglas are right on the money again when they report "The most effective running intensity to improve VO2max is 95% to 100% of VO2max." This speed is normally close to 5-K pace. They wisely recommend work intervals of two to six minutes with rest intervals of equal length or slightly less. This is the standard, scientifically sound VO2max workout. However, it's interesting that velocity at VO2max (vVO2max) is not mentioned as another critical training intensity. Daniels, widely quoted in AM, has much to say about vVO2max, yet AM is silent on the subject. If recent work by Billat is correct, vVO2max could be a training intensity equal in importance to LT. This omission could be due to the long lead-time (sometimes 18 months) in getting a book published. AM may have gone to press before Billat's research was available.

In addition to physiological variables, Pfitzinger and Douglas have plenty to say about shoes, tapering, fluid replacement, nutrition, pre-race activities, post-race recovery, heart rate, periodization and a bevy other topics. They also present three very reasonable training schedules based on low, medium, and high mileage. Their only serious error regards altitude training. AM tells us that "Other than by training at altitude...the hemoglobin concentration of your blood won't increase with training." It should be well understood by now that living at altitude, not training at altitude, confers the benefit--hence the live high/train low protocol. Scores of endurance athletes are training at or near sea level by day and sleeping in hypoxic tents at night. Rusko (1998) has even constructed an altitude house. (See Gamow, Snell, Stine, Poronnet, Rusko, and Levine.)

All things considered, AM is well written, fairly well researched, and aside from an obvious typo in the first sentence of the third paragraph on page 18, also well edited. AM's puny bibliography was slightly disappointing. One would expect several pages of references in a work of this size. Nevertheless, AM is a worthy treatise, unfettered by the "folklore" so popular with the commercial running establishment. I give it a solid four stars and recommend it to every serious marathoner.

The dynamic duo of Pete Pfitzinger, renowned exercise physiologist and two- time Olympian, and Scott Douglas, former editor of the Running Times, have teamed up to write the latest and greatest text about marathoning. Quite simply, this book is a must read; the authors have produced a theoretically sound, easy-to-read, and entertaining manual for anyone seeking to run (i.e. as opposed to "finish" or "run-walk") a sub-four hour marathon. Advanced Marathoning has a number of outstanding features:

Numerous easy-to-read, day-by-day, training plans. From peak mileage at 55 miles per week over 12 weeks to 93 miles per week over 24 weeks, nine different marathon schedules are laid out and explained with daily detail.

A Multiple Marathons training plan. For runners who wish to tackle more than the standard yearly spring and fall marathon plan, the book details methods for racing marathons as close as four weeks apart.

A sidebar in each chapter which profiles a world class marathoner. These tales from the trenches illustrate how some of the principles of marathon training are applied in real life.

Practical advice about how to balance high commitment marathon training with the rest of a "normal" life. Since not all of us can make a living winning prize money in road races, the authors present practical tips for incorporating high mileage training into the rest of your busy life.

An entertaining writing style. The best line of the book comes on page 205 where the authors warn about trying to run back-to-back marathons in less than 4 weeks:

Your main concern should be about recovery, recovery, and more recovery not only from your first marathon but also from the lobotomy that led you to come up with this plan. Despite its many strengths, the book has two minor drawbacks: Hill training is glossed over. Hills are an essential part of almost any marathon training program. The authors acknowledge this, but they aren't specific about where, when, and how hills can be incorporated into a training plan.

The core strength training and flexibility training sections are brief. Specific diagrams illustrating some of the exercises written about would have been very helpful. These drawbacks, however, pale in comparison to all of the "good stuff." To repeat, this book is a must read.

I have done three marathons over the last 15 years. I'm not what I would call a "marathoner", but I've always enjoyed the challenge and reward of the distance. Unfortunately, I've never enjoyed much success at the distance. I've never felt like I was properly prepared and my marathons showed it. My finishes have always been weak and my times, in the 3:40 to 4:10 range, have been disappointing.

With a 4th attempt at a marathon coming up this June, I purchased this book in the hopes that I could finally turn in a good marathon and qualify for the Boston Marathon.

This book has exceeded my expectations in every way. Every chapter is full of information and examples of things I've either failed to do in the past, done that I shouldn't have, or done at the wrong level of intensity. Exercise physiology, rather than running lore or other worthless information, packs each chapter. The authors do a wonderful job of explaining what happens to your body when you do things right and when you do things wrong. You come away not only understanding what you should do, but why you should do it. You learn why various types of running help and why those same types can take away from your goals if done improperly or at the wrong time/level. You also get an entire book that focuses on running 26.2 miles, meaning that you don't have to skim through chapters on the 5K, 10K, or other distances to pick out the information that is meaningful to you. Along these same lines, the authors talk about why certain types of training that are very useful for runners in other distances really shouldn't be a focus in your marathon preparation (and, of course, why they shouldn't). The book covers various types of running workouts, nutrition, hydration, recovery, race tactics, running economy, and training schedules. For the various workouts, it does a wonderful job of explaining each type of workout, what it does to aid you in achieving your goal marathon, and why.

I actually considered waiting until after my marathon in June, just so I could expound the virtues of this book with concrete evidence that what it has to say works, but I just couldn't wait. If you're at all interested in going from an average marathoner to an advanced marathoner, this is the book you need. I've read the entire thing in about a week (which is saying something for me) and plan to begin reading it again today, just to make myself a "cheat sheet" this time of the many things in the book that loudly spoke to me. Of the 5 books I've owned on preparing for the marathon, this is the best one by far!

I had one goal when I purchased this book...to qualify for the Boston marathon. Before purchasing this book I had no running schedule, no plan, and no benchmarks to measure my progress. I relied mostly on input from well-meaning fellow runners. Every training run felt like a race and I always felt tired and without confidence. Subsequently my first two marathons were both failures.

I bought this book in September of 2003 with the plan of running Dallas White Rock in December for another attempt to qualify. I can not compare the book to others since it is my only book, but I thought it was a well organized, informative and even motivating. I read it from cover to cover and then referred back frequently during my training. I did not follow the included running schedules to a tee, but instead used them as a basis and followed the spirit of them. For the first time I actually had confidence in my training and felt like I was making progress. The most important thing I learned was the importance of the long SLOW run. This concept as well as the importance of recovery were critical to the success of my training.

I just finished running White Rock and I am extremely happy to say that I qualified for Boston. It wasn't easy, but without the balanced training I learned from this book it would never have happened.

From an "off the couch" 3:14 in 2000 to a dnf in 2001 that marked both my inexperience and my enthusiasm (heat exhaustion in mi. 26) to a 2:54 this year, this book has made the difference.

I bought it after the dnf and decided to train not only diligently, but also intelligently. Following the schedules will nearly allow you to predict your time or, better said, to set realistic goals. What makes them easier to follow is the fact that they give you the logic behind the logging of these many, many miles of training.

This book is not magic. No book should claim that. There is no secret beyond consistent, hard work. But, gee whiz, it's good to have the help of these guys who has done so much homework for you.

Can't say enough. So, I'll stop.

This is the only book I have seen that really treats racing the marathon seriously. The preponderance of material out there relates to first-time marathoners who, in all honesty, are only looking to complete the distance, whatever else they might think they are doing. This information is of very little help to the experienced marathoner looking to improve performance and really move to the next level of actually racing the full distance. If that is what you want, this is the book. Period.
Note: while Pfitzinger's Road Racing for Serious Runners and Daniels' Running Rormula are equally good books for competitive runners, they focus on racing a variety of distances, so the marathoning information is understandably limited. If marathon performance is your focus, this book is really the way to go.

This one ranks up there with Daniel's Running Formula as one of my top two running books of all time, I would actually reccomend buying both together as they complement each other very well.

This book is heavily research based, but also includes plenty of advice from the "real world setting", of the author who is himself a top level marathoner. It explains all of the science behind the different types of training you are doing and exactly why you should do it, and it's all completely focused only on Marathon Racing, not just road running in general like most running books.

Once again, Daniel's Running Formula is also a great book, and the scientific background to competitive training is explained well. Both books really complement each other in this manner. They explain the physiology in different ways which give the reader a really thorough understanding of why they are doing the training they are doing, which always helps me a lot.

I am a sub 2:50 Marathoner myself, and both of these books have formed the backbone of my marathon preparation for the past few years. I definately reccomend this book to anyone looking to not just run a marathon, but run a marathon FAST!!

Oh yeah, and it also has an entire section devoted to those of us who want to race multiple marathons within one season, awesome!

Having logged a few marathons under my belt, I found a lot of programs and books out there were focused on the largest crowd. Those either wanting to complete a marathon, or those running less than 50 miles per week. But what I really wanted was a book on 'racing' a marathon. Specifically - how do I get as fast as my genetics (and age) will allow? I wanted programs that would push me further (safely) and make me work towards a PR of a sub-3 hour marathon in the next couple years.

I stumbled upon this book because of the other reviews, and thought I would echo the high ratings of this book. I'm now halfway through a 22 week program I put together from this book. The programs are actually 12 or 18 weeks, but I used the recovery section and the guidance presented in the book to ramp-up my mileage a little between my last marathon and my next one.

The book and the included plans are not for the faint of heart. The 'easiest' plan maxes at 55 miles per week. I'm on the 55-70 mile plan and it's tough! There are 70-85 mile plans and even a section on 100+ mile weeks and multi-marathoning in shorter periods of time that are thought to be sane.

The first part of the book provides a great overview of the concepts and guidelines that forms the basis of the plans. I've read a lot of articles and books on running, but there were some great new lessons learned and understanding I got from the first part of this book.

The second part are the plans. Even though you'll latch onto the one that best serves your needs, I found it very educational to go through each of them and see how they differed in their construction. It's not just the same plan with different mileages per day. The workouts and weeks are structured differently too.

The plan has me right on that razor edge of fatigue almost all the time. I feel I can go into my workouts strong, but you can definitely feel a little residue from the previous days. And just when you feel like you need a recovery run or day off, it's right there.

Results wise, I'm getting faster. I always felt that if you want to run distance faster, then you have to practice running distance fast. And the book shows you how to do that without over-taxing your system and burning out. I've also realized the importance of running my recovery workouts easier so I'm ready for the next quality workout. It makes every day interesting to have a theme or point to the workout - but I still enjoy the runs too - and that's kind of what it's about!

Great book - definitely differentiated from the bulk of what's out there.

As a 14 time marathoner I have read quite a few of these marathon books. This isn't my favorite but I think it is true to it's title. This is a good book to read if you've ran a marathon or two and have already read the basic marathoning books - most of which are pretty basic and contain a lot of "atta boy!" kind of spiel. *Advanced Marathoning* answered some of my questions that have been (mildly) gnawing at me for years.

My complaint is that the book, over-all, has an elitist tone to it. Okay . . . the authors are both highly accomplished marathoners and I felt that the target audience, or I guess who I felt they were trying to maybe exclusively address, were marathoners who are trying to run, at the very least, a sub 3:00 marathon. Or maybe even a 2:20 marathon or the like. (The pace predictor charts in this book, for example, go from a goal of a 2:10 marathon to a 4:00 marathon).

Well NEWS FLASH! Have you been to a marathon lately? (Other than the Olympic trials) The guys who are running sub 2:30 races already know all the stuff in the book!!! Most of us are striving to run a sub four hour marathon. Well - maybe not exactly - but we all have our different, individual goals.

But the information is solid and I think this book helped me understand a few things I was puzzled about; and I guess people like me can still use those pace charts - we just have to multiply them by a factor of two.

I had a copy of this that i bought two years ago anfter failing in three straight attempts to qualify for Boston. I read this, followed it (70 mpw). Best marathon of the 16 I had run to that point. No wall, no slowing, very little pain. (BQ by 90 seconds, smiling as I crossed the line.) Best money I have ever spent on any book, period.
This copy - I bought as a gift for somebody who remarked to me at mile 25 of a recent marathon "I will never run another marathon again unless I am properly trained."