Any criticisms about it, or does it look good?
It's as good as any
1. How much water do you typically drink during a marathon run (or even just a long run)?
There's no one answer to that question and there's not even an answer that's any where close to what you need to know. It depends on temperature, body weight, fitness, course terrain, humidity, distance that you're doing, and many other factors. You need to learn for yourself by weighing yourself before and after your runs and keeping track of temperature and humidity. Then you can start putting the picture together. If you are returning from runs with more than about 2% loss in body weight, then you are not taking in enough fluids. And then there's electrolytes ...
2. What does your diet look like?
I eat pretty much whatever I want, but I try to get in a good quantity of healthy elements, including vegetables and high fiber. I avoid trans fats.
3. How do you prevent yourself from getting injuries?
I don't beat myself up in training. Most people do too many of their training runs at too high of an intensity. I use a heart rate monitor to ensure that I don't overtrain.
4. What are some of your regular stretches that you do before running? What do you do to warm-up and how long does that last?
I don't do any stretching anymore and I don't really warm up other than to start how fairly slowly
5. What do you do to cool-down and how long does that last?
Nothing really.
6. On your off days do you do any other form of exercise?
I have one day off of running a week and on that day I do a 2 mile swim, upper body weight workout, and sometimes a 17 mile bike ride or so.
7. What does your running schedule look like?
M - 1 hr run, 1000 yd swim, T - 2 mile swim, upper body workout, W - 13 mile run, Th - 1 mile swim/10 mile run, F - 1 hr run, upper body workout, 1000 yd swim, Sat - 13-20 mile run, Sun - 13-20 mile run
then I squeeze in bike rides of 17-60 miles when I can
This is not a schedule you would jump right into obviously and frequently, one of the weekend runs will be replaced with a marathon, ultra, or tri.
