Review of Advanced Marathoning - 2nd Edition (Paperback)

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.



Click Here to see more reviews about: Advanced Marathoning - 2nd Edition (Paperback)