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State of the Art
A Marathon Training Newsletter
Volume VII - January 2002



Welcome
Welcome to the Winter Edition of "State of the Art", a regularly published newsletter of the State of the Art Marathon Training web site located at: http://www.marathontraining.com. Marathon training tips, featured question, personal success story, the latest news, recipe, among other topics are featured within this issue. As always, we welcome your feedback and contributions. Email us your thoughts, experiences, suggestions, and/or anything pertaining to marathon training and running in general for an upcoming issue at art@marathontraining.com. Thanks in advance and hope you will enjoy this newsletter!


Featured Web Site Section of the Month
With winter upon us, running outdoors in cold weather often proves to be a formidable challenge for many runners. We invite you to read Randy Brown's article "The Weather Outside is Frightful" for insights and suggestions to make running in the great outdoors this time of year both safe and comfortable: http://www.marathontraining.com/articles/art_5th.html


Featured Question
The featured question this issue is provided by Lewis B. of Plano, Texas:

(Question)
Hi Art,

I've been training the past few months for my first marathon. I've competed in several half-marathons and 10-mile races, but I'm not sure of how to pace for the marathon in order to qualify for Boston (I need to run a 3:10). My current training along with my prior race time leads me to believe that I have a good chance qualifying. I've included some background information in the next paragraph. My biggest concern is that I'm worried about going out too fast and then crashing somewhere between miles 20-22. Also, does it seem crazy for a first-time marathoner to try to qualify for Boston?

- PRs: 1:30 Half-Marathon, 1:08 10-Miler
- I'm able to run ten 800-meter repeats at 2:50 pace with an 800-meter recovery after each
- I will have completed three long runs of 20 miles each prior to marathon
- I run five days per week with my maxium weekly mileage topping out at 50 miles

Thanks in advance for your assistance!
Lewis


(Answer)

Hi Lewis,

Thanks for your email and visiting my web site. I would be happy to address your questions.

From the information you provided regarding your present training as well as recent race performances, it appears that you have a great shot of qualifying for Boston with a sub-3:10. However, there are no certainties in the world of marathoning which makes training for, and racing this race distance very intriguing and challenging. To enhance your chances of running your targeted time, here are some tips to fine-tune your training so that you can run strong and maintain your pace the whole way through the marathon.

First, I strongly suggest you go well above 20 miles in practice by completing three long training runs of 20, 21, and 22/23 miles - nine, six, and three weeks respectively prior to the race. Your pace for these should be approximately one minute slower than your goal marathon pace (in your case 8:15 per mile). These long runs will both physiologically as well as mentally prepare you for the demands of the marathon.

In addition to running 800-meter workouts for your speed training, I recommend incorporating in to your training some longer fast-paced workouts such as mile repeats 15 seconds faster than goal marathon pace (in your case, at 7:00-7:05 pace) with an 800 recovery jog. Long pacing runs at goal marathon pace (7:15 in your situation) is another good workout to become accustomed to running at a continuous fast clip. To minimize the chances of incurring an injury, gradually increase the distance of your fast-paced segments for either of these workouts, building up to 10 mile repeats and 10 continuous miles of tempo running. These could be occasionally performed either when your weekend long run is in the 10 -16 mile range and/or by scheduling a mid-week longer run of 10-12 miles.

Approximately once a month, it would also be beneficial to include in your training schedule some longer race distances of 15K to the half-marathon to practice running at, or a bit faster than your goal marathon pace. Two cautions: Do not schedule a long race and a long run on consecutive days; Do not schedule a half-marathon sooner than four weeks before your marathon.

Having a solid nutrition and hydration plan is a critical element of maintaining goal pace throughout your marathon. Be sure to carbo-load during the 48 hours prior to the event to insure that you are well fueled. During the race, drink fluids every 25-30 minutes, and in particular, an ample quantity of sports drinks as they contain carbohydrates. Consuming gel supplements will also help maintain your energy levels. Experiment during your training to determine the quantity and frequency of these that best works for you.

Finally, resist the urge to run the first few miles of your marathon at a much faster clip than the pace you need to maintain. Running an evenly paced race is your most effective strategy for accomplishing your goal. Memorize the elapsed split times you need to achieve at the 2, 5, 10, 15, and 20 mile marks as a means of "staying within yourself" and maintaining pace.

I hope that I've been of help. Wishing you the very best...

Art Liberman
State of the Art Marathon Training

Art offers individualized coaching services designed to meet your needs and to help you achieve your running goals. For more information, check out the Personal Training section.


The Latest News
Wedding bells will be ringing March 24th for Art Liberman and his fiancé Susan Ziman. They will exchange vows at CharlesTowne Landing, a beautiful and historic state park where Charleston,SC was first settled back in 1670. The park happens to be one of their favorite running locations!

At long last, Art's new book, The Everything Running Book (published by Adams Media), will be widely available both in bookstores as well as on the web in April. Autographed copies will also be sold at State of the Art Marathon Training's on-line store later this spring. Art wishes to thank Dr. Steven Pribit and editor's Carlo and Dominique DeVito for their contributions to the book.

Carolyn Magner Mason, a free-lance writer and with columnist with Health Magazine's web site, health.com, recently interviewed Art regarding her interest in training for the 2002 Chicago Marathon. While in Chicago last October, Carolyn (a non-runner at the time) was intrigued and impressed by the site of hundred's of runners she observed proudly wearing their finisher medals after last year's Chicago Marathon. Carolyn's regularly published column is entitled "Marathon Madness" and will feature articles that chronicle her marathon training experiences in the months ahead. Visit http://www.health.com/cgi-bin/current/wellness/wellness_week.cgi?355 to track her training progress.

Coach Art Liberman serves on Runner's World Magazine's Medical Advice and Training Column. Pick up a copy of the March 2002 issue to read his reply to a reader's question pertaining to a "no-frills" approach to marathon training. Check out RW's great web site at http://www.runnersworld.com.

We wish to thank Christine Hinton for again writing the featured article for our web site. Christine is a life and fitness coach based out of Charlotte, NC. Read more about Christine and check out her article entitled "Dark Side of the Soul" at http://www.marathontraining.com/article.html

As a means to better serve visitors to State of the Art Marathon Training, we encourage you to utilize two features of our web site, the Runner's Forum and our internal search engine. Please check them out respectively at: http://network54.com/Hide/Forum/137236 and http://www.marathontraining.com/search.html


Success Story
We would like to share this wonderful letter we recently received from Todd Clark:

Hi Art. My name is Todd Clark and I'm 25 years old. Recently, I completed the Toronto International Marathon, my first marathon ever. I pretty much used your site solely for my training schedule, nutrition tips and anything else it had to offer. I started running seriously last year and competed in a number of races including two half marathons. About four months ago, I decided to sign up for the marathon. After doing some research on the web, I decided to train by following the information on your site. Because I trained alone, I pretty much had to rely on an outside source for training tips. All in all, I must say that I was very strict with my regimen, completing every long run and most of the other workouts listed on your marathon training schedule. Studying the many pages of information from your site in the days before the marathon I managed to prepare in the areas of nutrition, focus, stretching, and more. On the suggestion of fellow marathoners, I decided to set finishing the race as my primary goal rather than focusing on a specific goal time. If things went great, my secondary goal was to finish under 3:30. After all was said and done, I completed the Toronto Marathon (a very tough course I might say!) in 3:12, placing 19th in my age group. Needless to say, I was very happy with my time, particularly since this was my first marathon. I believe my success in this endeavor was primarily the result of disciplined training and good race preparation. For this I have your site to thank as I found it to be incredibly helpful and thorough. I can't thank you enough for making this experience so memorable, painless, and personally satisfying. I now have my sights set on a sub-three hour time the next marathon I run. I'm sure you have some advice on this very subject. Anyway, thanks again, and I will definitely be keeping in touch with you and the site.

Thank you Todd for sharing your personal story with us. Congratulations on an outstanding first marathon! Read about the accomplishments of other runners who have used State of the Art web site to train for their respective events: http://www.marathontraining.com/marathon/testimonials.html

We hope that you too will consider sharing with readers your personal success story and/or testimonial pertaining to running, racing, general fitness, etc. Email us at: art@marathontraining.com.


Notable Performance
We would like to commend all of the runners who worked with Art during the past fall season. One performance in particular, stands out and deserves special recognition. Sister Bay, Wisconsin's Wendi Ray finished 11th overall in the Women's Division of the Chicago Marathon this past October, posting an outstanding time of 2:46:44. We would like to wish Wendi the best of luck in her next marathon, Myrtle Beach, SC, where she set her sights on qualifying for the US Women's Olympic Trials. Good Luck Wendi!


Featured Recipe
Susan Ziman, Art's fiancé, provides this issue's featured recipe…. Bon Appetite!


Chicken-Rice Bake
Ingredients:
1 1/2 cups - rice
1 can - cream of mushroom soup
1 can - cream of chicken soup
1 can - cream of celery soup
1 1/4 cup - milk
1 package - onion soup mix
6 - chicken breast halves (or one 3/4 pound fryer, cut up)

Preparation: Place rice in bottom of a greased 13 x 9 x 2 inch baking pan. Combine soups in saucepan. Stir in milk. Heat over medium heat. Pour over rice and stir slightly. Arrange chicken over rice. Sprinkle with dry soup mix. Cover with foil and bake at 325 degrees for two hours or until chicken is tender. Makes 6 servings.

Mmmmm, very tasty! Thanks Susan for sharing this wonderful recipe.


Please Support Our Advertising Sponsors
Thanks once again to Road Runner Sports for advertising on State of the Art Marathon Training. We encourage you to check out their great web site. While there, be sure to look for the special promotions Road Runner Sports frequently offers. Visit any page on State of the Art Marathon Training web site: http://www.marathontraining.com and click on the Road Runner Sports advertisements to visit their site.

We would also like to welcome VAAM-Power as an advertising sponsor. VAAM (Vespa Amino Acid Mixture) is a unique type of sports and fitness drink. Please check out their web site at http://www.vaam-power.com to learn about VAAM and the wide variety of performance and recovery benefits it provides. 2000 Olympic Marathon Gold Medalist Naoko Takahashi uses VAAM when training and racing. Read about VAAM research studies at vaam_articles.html">vaam_articles.html.


In Closing
Thanks for reading State of the Art newsletter. Here's wishing you a healthy and happy 2002!



Everything Running book now available!


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