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    How to Prepare for a Marathon: Training Tips

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    Preparing to run 26.2 miles can be daunting. Here’s how to structure four months of training.When you cross the finish line of your first marathon, the high can make it easy to forget about everything you’ve put your mind and body through to get there. There’s no question that covering 26.2 miles is an impressive feat of endurance and athleticism, but it can be an attainable goal for most runners with the right preparation.Most marathoners train for about 16 weeks before the big day. Here, we’ve put together a four-part guide that breaks the cycle into four-week segments, each with a specific training focus. It also includes tips on nutrition, speed workouts, strength training and mental preparation.To start this plan, you should feel comfortable running about 25 miles per week, including a regular long run of at least 10 miles. If you’re not there yet, consider running a shorter race this year and gradually working your way up to that mileage before starting a 16-week program. (If you have a marathon on the calendar for this fall, your training should already be underway. But you can still use this guide to check on your progress so far, and to take advantage of the advice for month two and beyond, depending on your race date.)Marathon training can feel like a slog at times, and it helps to make peace with the long commitment. “Training isn’t sexy and it doesn’t deliver immediate gratification,” said Jessica Hofheimer, a running coach in North Carolina who works with runners of all levels. But if you stick with it and enjoy the process, nothing beats the reward of crossing the finish line.Month One: Build a foundationThe first four weeks of marathon training (beginning about four months before race day) focus on building the base of strength and endurance you’ll tap into throughout the training cycle. Your mileage will be relatively low, and your pace for most runs should generally feel easy.Aim to run four or five times a week, including a long run of at least 10 miles. Supplement your running with strength training at least twice a week, which will help you avoid injury as you increase your mileage.We are having trouble retrieving the article content.Please enable JavaScript in your browser settings.Thank you for your patience while we verify access. If you are in Reader mode please exit and log into your Times account, or subscribe for all of The Times.Thank you for your patience while we verify access.Already a subscriber? Log in.Want all of The Times? Subscribe. More

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      Sifan Hassan Wins Olympic Marathon, Testing Limits of Endurance

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      The Dutch Olympian added a victory in the longest race of the Games to her bronze medals in the 5,000 and 10,000 meters. “What was I thinking?” she said afterward.Sifan Hassan couldn’t stop laughing at herself.“What have I done? What is wrong with me?” she said of the inner monologue that had echoed in her head through the 26.2 punishing miles of the Olympic women’s marathon on Sunday.Hassan had already logged three Olympic races, and two bronze medals from them. She ran the first heat in the 5,000 meters on Aug. 2, the final of the 5,000 on Monday and the 10,000 final on Friday night. Then, only 37 hours later, she propelled herself across the starting line in the marathon, the most demanding race of them all, and ended up crossing the finish line first.An Ethiopian-born runner who competes for the Netherlands, Hassan, 31, had described her Olympic schedule — which initially was supposed to also include the 1,500 — as one driven by curiosity. She wanted to know if she could do all three events, requiring close to 40 miles of Olympic racing. The goal, she emphasized, was not necessarily to win medals in each race: Instead, it was simply to complete all three.No athlete had taken medals in all three events at the same Olympic Games since 1952, when Emil Zatopek won three golds for what was then Czechoslovakia. In the age of specialization in elite running, though, Hassan’s decision to even try all three races was unusually bold. To claim a medal in all three was, seemingly, unthinkable. Until she did it.As the words spilled out of her after the marathon, Hassan was still wrestling with the intense physical challenge she had set for herself, of whether testing her physical limits had really been the wisest idea after all.“Every single moment I regretted that I ran the five and 10,000,” she said.During the race, she said, she kept thinking of her competitors in the marathon’s lead group — Tigst Assefa of Ethiopia, Hellen Obiri of Kenya, Sharon Lokedi of Kenya and Amane Beriso Shankule of Ethiopia among them — and their fresh, rested legs. “When are they going to break me?” she wondered.We are having trouble retrieving the article content.Please enable JavaScript in your browser settings.Thank you for your patience while we verify access. If you are in Reader mode please exit and log into your Times account, or subscribe for all of The Times.Thank you for your patience while we verify access.Already a subscriber? Log in.Want all of The Times? Subscribe. More

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      Boston Marathon Criticized for Branded Finisher Medals

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      Runners are disappointed that the new finisher medals feature a large bank logo across the bottom. “This isn’t a turkey trot.”Cathy Connor loves the Boston Marathon. She loves the camaraderie. She loves the mystique of the event, which dates to 1897 as the world’s oldest annual marathon. She loves the idea that she gets to run the same rolling course that has been conquered by greats like Kathrine Switzer, Meb Keflezighi and Des Linden.Ms. Connor, 58, loves the Boston Marathon so much that she has raced in it nine times. But there is one thing that she, and many of her fellow runners, do not love: the redesigned medal, which will be bestowed upon the 30,000 athletes who finish the 26.2-mile race on April 15.“It was kind of a letdown when I saw the picture,” Ms. Connor, a graphic designer from Pittsburgh, said in a telephone interview. “Why mess up a good thing? This isn’t a turkey trot.”Cathy Connor has completed the Boston Marathon nine times, receiving a similar medal for each finish.via Cathy ConnorThe new medal bears more than a passing resemblance to versions from past years. The principle image, as usual, is of a golden unicorn, the longtime logo of the Boston Athletic Association, the marathon’s organizing body.But the new medal has raised hackles among purists because of a key difference: It was redesigned to feature a large banner for Bank of America, the race’s corporate sponsor, along the bottom edge.We are having trouble retrieving the article content.Please enable JavaScript in your browser settings.Thank you for your patience while we verify access. If you are in Reader mode please exit and log into your Times account, or subscribe for all of The Times.Thank you for your patience while we verify access.Already a subscriber? Log in.Want all of The Times? Subscribe. More

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      Jasmin Paris Is First Woman to Finish Barkley Marathons

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      The Barkley Marathons, which features cryptic rules for entry, requires runners to complete 100 miles of rugged terrain in Tennessee under 60 hours.The runner Jasmin Paris became on Friday the first woman to complete the Barkley Marathons, an extreme footrace that requires participants in rural Tennessee to navigate 100 miles of rugged terrain in no more than 60 hours.Paris, 40, of Midlothian, Scotland, finished the race with one minute and 39 seconds to spare, making her one of only 20 people to complete the Barkley since it was extended to 100 miles in 1989. She was one of five to finish this year, out of 40 entrants.At the end of the run, Paris sank to the ground in front of a yellow gate that marks the start and finish of the event, which consists of five roughly 20-mile laps.“The final minutes were so intense, after all that effort it came down to a sprint uphill, with every fiber of my body screaming at me to stop,” Paris said in an email.Her legs were covered in cuts and scratches by the time she reached the end of the race, which was the subject of a 2014 documentary, “The Race That Eats Its Young.”“I didn’t even know if I’d made it when I touched the gate,” she added. “I just gave it everything to get there and then collapsed, gasping for air.”We are having trouble retrieving the article content.Please enable JavaScript in your browser settings.Thank you for your patience while we verify access. If you are in Reader mode please exit and log into your Times account, or subscribe for all of The Times.Thank you for your patience while we verify access.Already a subscriber? Log in.Want all of The Times? Subscribe. More

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      Lil Nas X Runs New York Half Marathon in Coach Sneakers

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      The rapper and singer, clad in bulky designer sneakers and the official race T-shirt, was a last-minute addition at the NYC Half.Ahead of one of its signature events, New York Road Runners fielded an unusual email request on Friday night.The rapper and singer Lil Nas X, who was visiting New York from Los Angeles, had seen some advertisements for the United Airlines NYC Half, a 13.1-mile race that was set to be staged on Sunday morning. And one of his representatives was curious: Did the race have room for one more runner?“It kind of came out of the blue,” Rob Simmelkjaer, the chief executive of New York Road Runners, said in a telephone interview on Monday.The nonprofit, which puts on about 60 races each year, including the New York City Marathon, was happy to oblige. It hardly mattered that Lil Nas X, who will turn 25 next month, had seldom run more than three miles consecutively, let alone a half-marathon. Or that he showed up for the race in a pair of Coach high-top sneakers, which are more boot than high-end racing flat.Accompanied by Roberto Mandje, New York Road Runners’ senior adviser for running engagement and coaching, Lil Nas X was among more than 27,000 finishers, completing the race in 2 hours 32 minutes 53 seconds.“We would be running and you’d hear someone shout, ‘Wait, was that Lil Nas X?’” Mr. Mandje said in an interview. “So he’d turn around and wave, and they’d freak out.”We are having trouble retrieving the article content.Please enable JavaScript in your browser settings.Thank you for your patience while we verify access. If you are in Reader mode please exit and log into your Times account, or subscribe for all of The Times.Thank you for your patience while we verify access.Already a subscriber? Log in.Want all of The Times? Subscribe. More

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      The Trump Case and the Bathroom Files

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      More from our inbox:Affirmative Action in College Admissions: Race or Class?The Slow Runner via Department of JusticeTo the Editor:Re “U.S. Justice System Put on Trial as Trump Denounces the Rule of Law” (news analysis, front page, June 11):Contrary to this analysis of the documents case against former President Donald Trump, what is being tested is not the credibility of the justice system. Mr. Trump’s completely predictable efforts to undermine confidence in the legal process are pure bluster.What is actually at stake is the credibility of the political system. At any other time in United States history, a candidate for president charged with serious federal crimes that led to profound questions about his judgment and commitment to protecting the nation’s secrets would be decisively rejected by the voters.Instead, early indications are that Mr. Trump’s base remains staunchly loyal to him. American democracy is imperiled if a significant segment of the voting public cannot see through dangerous, self-serving posturing.In Abraham Lincoln’s first great speech, the Lyceum Address in 1838, he predicted that an aspiring tyrant would someday seek power, and he warned, “It will require the people to be united with each other, attached to the government and laws, and generally intelligent, to successfully frustrate his designs.”Nearly 190 years later, Lincoln’s wisdom is truer than ever.Steven S. BerizziNorwalk, Conn.To the Editor:Re “Trump Put U.S. at Risk, Indictment Says” (front page, June 10):As the mother of a U.S. Marine reservist, I am sickened beyond belief to read that U.S. government top-secret information was stored in a bathroom at Mar-a-Lago.Our son and tens of thousands of other servicemen and women put their lives on the line in service and sacrifice to this country. To think that a man who was elected president could be so malevolent as to break the law for his own selfish reasons is incomprehensible.Kathryn KleekampSandwich, Mass.To the Editor:It is at once not surprising and mind-boggling to read the indictment of Donald Trump for his mishandling of classified documents (“The Trump Classified Document Indictment, Annotated,” June 10).It is not surprising because his alleged misconduct is consistent with his arrogant quip years ago that he could shoot someone on Fifth Avenue and not lose any voters. And it is mind-boggling because so many Republicans — no doubt celebrating in private — continue to publicly support Mr. Trump in order to not alienate his base.There are certain moments that are, or should be, above politics. This is one of them. This is a time for somber reflection and a commitment to, and respect for, the rule of law.Larry S. SandbergNew YorkTo the Editor:Re “The Greater Trump’s Opposition, the Greater His Support as a Martyr,” by Damon Linker (Opinion guest essay, June 10):I consider myself a liberal, but I am not feeling “giddy,” as Mr. Linker puts it, over the former president’s indictment. I am not gloating or smacking my lips but feeling sad, because the Republican Party has let it come to this low point.I’m sad because Republicans have let themselves be guided by political polls rather than common sense and a regard for ethics and patriotism. They have followed Donald Trump down this dismal road, which has sullied the office of the presidency, and there seems to be no end in sight.Chase WebbPortland, Ore.To the Editor:Re “Trump Appointee Was Randomly Assigned to Case, Clerk Says” (news article, June 11):The supposedly random assignment of Judge Aileen Cannon to the Trump criminal case will be another test of the frequent pronouncements by members of the federal judiciary, including several Supreme Court justices, that politics never crosses the courtroom threshold.Will Judge Cannon have learned nothing from the surprisingly strident appeals court slap-down of her troubling and seemingly politically based previous rulings, or will she proceed as the fair and impartial judge she swore to be?It is not only the public’s perception of the judiciary but also the future direction of the country that may hang in the balance.Stephen F. GladstoneShaker Heights, OhioThe writer is a lawyer.Affirmative Action in College Admissions: Race or Class? Getty ImagesTo the Editor:Re “I’m in High School. I Hope Affirmative Action Is Rejected and Replaced With Something Stronger,” by Sophia Lam (Opinion guest essay, nytimes.com, June 5):The facts are clear: The vast majority of Asian Americans support affirmative action. Amplifying the voices of the Asian American minority that oppose affirmative action without this essential context privileges their position at the expense of the 69 percent of Asian Americans who believe that affirmative action offers communities of color better access to higher education.Regardless of the Supreme Court’s ruling, we will continue to stand in solidarity with communities of color and fight for policies that increase equal access to educational opportunities for all, particularly the underrepresented children of our multiracial society.Michelle BoykinsNiyati ShahWashingtonMs. Boykins is the senior director of strategic communications at Asian Americans Advancing Justice-AAJC. Ms. Shah is its director of litigation.To the Editor:Sophia Lam is entirely right. What is most puzzling about college admissions is that no colleges, including the most prestigious, are focused on diversity in such a socioeconomic-based way. “Underprivileged” includes many immigrants, people of color and all Americans from working-class backgrounds.If a socioeconomic standard were applied, clearly African Americans and other students of color would benefit, but it would not be solely for their skin color.Soft or hard quotas make Americans (and the Supreme Court for more than 40 years) uncomfortable. Why doesn’t Harvard, Princeton or Yale take this common-sense step?Howard FishmanHaddon Township, N.J.The Slow Runner Desiree Rios for The New York TimesTo the Editor:Re “For This Runner, There Is No Shame in Bringing Up the Rear” (front page, June 3):I enjoyed reading about Martinus Evans, the founder of Slow AF Run Club. I am now 71 and have been running since 1980 and used to be near the front in races. But now I’ve slowed to be near the back of the pack.I too have been taunted by people in the crowds during the New York City Marathon about going too slow. His encouragement to all runners is excellent.I too tell every slow runner in my club (New Hyde Park/Mineola Runners) to just get out there. I will stay with any runner, even if they have to walk. I’ve competed in marathons, half-marathons and triathlons and believe that no runner is too slow.Some people in clubs have become elitist and don’t want to be bothered with slower runners. Shame on them. Once they were very slow too. How soon they forget.This article is very important to show that there is support for all types and shapes of runners. Running is life-changing and lifesaving.Jeffrey SalgoQueens More