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State of the Art
A Marathon Training Newsletter
Volume VI - August, 2001


Welcome
Welcome to the Summer 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. Included within this issue are marathon training tips, featured question, personal success story, the latest news, featured article, recipe, among other topics. 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

During the hot and muggy summer months, most runners look forward to the fall racing season. The cooler weather on the horizon heralds a variety of races listed within community event calendars from the 5K to the marathon. Even if a marathon isn't in your immediate racing plans, like many other runners, you may only need to step up your training a little to prepare for the half-marathon. Many visitors to State of the Art web site are surprised to learn that we feature information on training for the13.1 mile race including two schedules (posted within our FAQ section). We invite you to check out our half-marathon page at: http://www.marathontraining.com/faq/faq_hm.html


Featured Question

The featured question this issue is provided by Tricia H.

(Question)
Hi Art,

My name is Tricia and I am a 21 year old college student. I am registered to run my first marathon, Chicago-LaSalle Bank, on October 7th. I am very interested in your personal training program and learning more about the possibilities of setting me up with a training schedule based on my abilities.

Let me provide you with a little background information. I've been running for about five years now although not competitively. I've continued to increase my weekly mileage over the past six months. Presently, I've been running between 50 and 55 miles per week. When I'm at school, I run at the indoor track (5.5 laps per mile). Now that I'm home for the summer, I run on the treadmill. The nemesis I have to overcome is the mental block I have with running outdoors, something that I never do. With the marathon on the horizon, I realize that I need to start doing my long runs outside. Normally, I run between 8 and 10 miles each day, six times a week. However, it seems like running outside is twice as hard and I never am able to go as far as I do indoors. I think part of it is a mental block. I am hoping you can devise a program to help wean me from the indoors to outdoor running. For the most part, I've been injury free except for the fact that my knees sometimes hurt. If you could let me know what you offer, that would be great!

Thanks,
Tricia


(Answer)

Hi Tricia,

Thanks for email and visiting my web site. I'm happy to address your questions.

About running outside... You are absolutely right. You really need to do the majority of running outside (particularly your long training runs) to be both physically as well as mentally prepared for the marathon. As far as motivation is concerned, you might want to try running some different routes especially if you've used in the past the same courses day in and day out (perhaps because they are accurately measured). You could run for a cumulative time goal as opposed to distance, and estimate the mileage you've covered based on your "normal" training pace (a comfortable effort without pushing) for an easy run. If you're not sure about your current pace, go to a high school or college track and run a mile (trying to run the four times around as close to your normal training pace). Once you determine your pace per mile, you can run for a cumulative target time and be fairly certain of the actual distance you've run. For example (using even numbers), if you find that you are running nine-minute miles and wish to run five miles, run for 45 minutes and add three extra minutes at the very end for a total of 48 minutes. By adopting this time-based method, you can run very spontaneously, wherever you wish. Hopefully, doing so can help alleviate the mental block and/or the boredom you are presently experiencing. You could also hook up with a training partner for a motivational boost. Just make sure that she/he runs at a pace that is at or near your present level. Training at either too fast or too slow for your ability could lead to injury.

Regarding your knee pain... I'm not sure of its origin although I speculate that all the turning you did on the track where you ran while you were at college could have caused or contributed to it. If you haven't purchased new running shoes in quite a while, now is the time to do so particularly if your current pair have 400 or more miles of wear. You are also running lots of mileage with just one rest day per week. This too may be a contributing factor to your knee pain. I suggest taking two complete leg rest days (as most of my clients do). Otherwise, as you continue to build your long run in preparation for the marathon, the pain you're experiencing could develop into a serious knee injury or even lead to a secondary injury. If your knee continues to cause pain, my suggestion would be to get it checked out to make sure that continuing to train on it won't cause further injury and/or delay healing. Only a physician (try to find one who specializes in sports medicine in your area) will be able to tell you whether or not you can train through a situation where pain is present.

I would be most happy to design a marathon training schedule to meet your goals and needs. To do this, we will need to schedule a telephone consultation so that I can determine your present level of training along with when you wish to do your long runs and days you prefer to set aside for rest. Just drop me a quick email if interested and we can take it from there.

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

A New Runner's Forum - We regret that the Runner's Forum section of the web site was out of commission for a couple of weeks in early July. The company that hosted that forum no longer provides that service. The good news is that our Runner's Forum is back in business! We highly suggest you check it out and visit it often. Our Runner's Forum is the place to post your questions on any topic whether they relate to marathon training, general running, a particular event, whatever! You can also share information with fellow athletes around the world and perhaps help others who can benefit from your experiences. Visit our new Runner's Forum at: http://network54.com/Hide/Forum/137236

What happened to the original training schedules (Mileage Build-Up and Marathon Training)? This is a question that we receive occasionally. As part of the overall redesign of the web site, several sub-topical pages were edited with new content including some training schedules. As Art explains "Over the past few years, I've realized that many visitors to the site are true beginners, with very little base mileage behind them. Thus, as a means of preventing overuse injuries, I decided to lengthen the time period of the buildup schedule and also build in extra rest days. Of course, I still endorse the use of the former schedules for those with more running experiences behind them. Whether you choose to use the older or newer schedule, just find the week number that most closely matches your present level of training and pick up your training at that point." If you wish to view the original schedules that were part of the original State of the Art Marathon Training Yahoo-Geocities site, please follow the links below:

Marathon Training Schedule
http://www.geocities.com/Yosemite/6004/ScheduleII.html

Mileage Buildup Schedule
http://www.geocities.com/Yosemite/6004/mileagebuild.html

Speaking of new sections of our redesigned site, we invite you to try out our new search option capabilities. Hosed by FusionBot, visitors using this search tool will be able to find topics of interest by entering one to two key-words. Initial reaction to our search engine has been very favorable! We invite you to try the search tool for yourself at: http://www.marathontraining.com/search.html

Over the past two years, Coach Art Liberman's journalistic contributions have been featured in several issues of "Runner's World Magazine". Art proudly serves on RW's Medical Advice and Training Column. Pick up a copy of the July, 2001 issue to read his reply to a reader's question pertaining to planning for a marathon six months away. Art also answered a question in the June, 2001 issue regarding a 12-week marathon training schedule. Check out RW's great web site at http://www.runnersworld.com.

We would like to welcome Christine Hinton to the State of the Art Team. Christine is a life and fitness coach based out of Charlotte, NC and will be providing the web site with a variety of featured articles from time to time. Read more about Christine and check out her article entitled "Taming the Competitor Within" at http://www.marathontraining.com/article.html

Art's first book, The Everything Running Book's release date has been pushed back to the spring, 2002 by Adams Publishing Company. The primary reason cited for the delay was a change of editorial staff based in Boston at Adams. The Everything Running Book, edited by Carlo DeVito with Dr. Steven Pribit, will provide comprehensive training information featuring a wide range of topics for runners of all experience levels. Art wishes to thank past and current clients along with web site visitors from around the country that submitted comments relating to their personal running experiences to be included within the book.


Success Story
We would like to share this wonderful letter we recently received from Margo Painter of Pensacola, FL. Success can be measured in many ways, as you will read:

Since Art has coached me, I have finally accomplished my dream to become a runner. I have tried to run since I have been in my 30s and have never broken the barrier from a few minutes to long distance. Six months ago, Art put me on a training program and it worked. Beginning with 12 minutes of easy jogging, I am now able to run for over two hours, non-stop. I have lost weight (about 30 pounds thus far this year), but could not really see a difference until I started running. Now, without losing any more weight, my clothes are loose, my body is firming up, and it made a complete difference in my life. I am going to use Art's coaching to run a half-marathon in 2001. He is really super and I thank him for my breakthrough.

Thank you Margo for sharing your personal story with us. 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.


Featured Article

State of the Art Marathon Training web site was recently featured in Charleston SC's daily newspaper, "The Post and Courier" along with web site Charleston.net, at: http://www.charleston.net/. Reporter David Quick interviewed Art regarding the evolution and growth of his web site in his weekly running column. David's story entitled "Web Site has led to Host of Opportunities". We are including it within this section as our Featured Article.

Post and Courier-Charleston.net Article - May 8, 2001
Web Site Has Led to Host of Opportunities
by David Quick


Running drains cash from the pockets of its devotees as annual expenses pile up for shoes, clothes, race fees, injuries, travel and bottles of Ibuprofen.

But every now and then, someone is smart enough to parlay his passion for running into a few greenbacks. One of those people lives right here in Charleston.

Four years ago, Art Liberman was coaching a Leukemia & Lymphoma Society "Team in Training" group and had a collection of hand-outs he had written offering training tips. Liberman, who also likes computers as a hobby, decided to put the tips together and create a Web site where team members and others could easily access them. He named the Web site www.marathontraining.com.

Since then, the Web site has blossomed many times for him.

Financially, the 48-year-old Liberman has supplemented his income as a special education teacher for the Charleston County School District and a part-time freelance photographer with money he earns off the Web site.

He charges to coach marathon runners from around the world and for personalized marathon training programs. Road Runner Sports, the No. 1 catalog company for running shoes and apparel in the United States, also pays him monthly to advertise on the site.

Besides that, the column has led him to being selected as one of panel of experts for the "Medical & Training Advice" feature for Runner's World magazine. In return, the magazine - with a paid monthly circulation of 505,000 - gives a free plug to his Web address at the end of his advice comments.

And now, Liberman will author his first book - Adams Publishing's "The Everything Running Book" expected in bookstores this fall.

All of this, Liberman said, is due to the Web site.

"It has exceeded my wildest expectations," said Liberman.

Not bad for someone who didn't start running until he was 29, but who has logged experience as both a runner and a coach.

Liberman has run 19 marathons, with his fastest time coming at the New Orleans Marathon in 1984 when he ran a 3:11, and dabbled in triathlons in the 1980s. He also has left his thumbprint in the running community, helping found the Charlie Post Classic races in 1983 and the Charleston Triathlon Club in 1986. Both remain vital today.

His experience in coaching included two seasons as an assistant for the College of Charleston cross-country team, three years as coach of the North Charleston High School cross-country team and five years with Team in Training.

As for his life as a runner now, it's pretty low-key. He runs about 20-25 miles a week these days, doesn't race and strives "to lead a balanced life." He plans to get married for the first time next year.

But Liberman's Web site - aptly named "State of the Art Marathon Training" - gives him a new outlet for love of running.

He credits some of site's success to having registered the memorable Web domain name, marathontraining, and because he has found himself in the midst of a marathon boom. The popularity is due largely to major charities offering programs for everyday people to complete one - along with raising money.

For weekly advice, Liberman charges runners to get coaching tips. Prices range from $70 for a month's worth to $270 for six months. Runners schedule a phone call via e-mail and call him at their expense on half hour intervals usually after he gets out of school on Mondays and Tuesdays.

All his runners call long distance, some from as far away as Australia, Israel and Canada. In the United States, he gets numerous runners from California.

Besides his coaching, Liberman also will design a personalized marathon training schedule for $35.

"It's been a gratifying experience. It's really cool. I get to help people and even make a few bucks in the process," Liberman said. "I'm not ready to quit my day job, but who knows. I won't rule anything out."


Featured Recipe

Janet Nisseson, a client of Art's from Pacifica, CA provides this issue's featured recipe…. Bon Appetite!

Chicken with Porcini Mushroom Sauce
Ingredients:
1/2 ounce - dried porcini mushrooms
2/3 cup - boiling water
1/3 cup - low sodium chicken broth
1 tablespoon - tomato paste
1/8 teaspoon - pepper
1 each - small garlic clove, minced
4 each - boneless skinless chicken breast halves
2 tablespoon - seasoned breadcrumbs
2 teaspoon - olive oil
1/4 cup - dry vermouth

Preparation:
Combine mushrooms and boiling water in a bowl; cover and let stand 20 minutes. Drain mushrooms, reserving 1/3-cup liquid. Rinse and chop mushrooms. Strain the reserved mushroom liquid into a bowl; add chopped mushrooms, broth and next three ingredients, stirring well. Set aside. Dredge chicken in breadcrumbs. Heat oil in large nonstick skillet over medium-high heat. Add chicken; heat 3 minutes on each side or until browned. Add vermouth and cook 1 minute. Add mushroom mixture; reduce heat to medium and cook for 10 minutes or until chicken is done.

Mmmmm, sounds very tasty! Thanks Janet 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. Check out the new look of their redesigned 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 website: http://www.marathontraining.com and click on the Road Runner Sports advertisements to visit their site.


Join the State of the Art Team

Are you an energetic individual with some free time on your hands? Do we have variety of opportunities for you to utilize and showcase your skills! Here are some ways that you can join our team in exchange for free coaching services.
  • Provide original regular journalistic contributions (race stories, personal experience, training tips, favorite recipes, etc.) for upcoming issues of State of the Art newsletter and/or State of the Art Marathon Training website.
  • Contact other marathon-related and running websites to request reciprocal links
  • Become an advertising salesperson for State of the Art Marathon Training
If you have any questions or need additional information about any of these opportunities, email us at: art@marathontraining.com.

In Closing
Thanks for reading State of the Art. We hope that you have a wonderful summer filled with miles and miles of enjoyable runs and successful races!



Everything Running book now available!


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