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State of the Art
A Marathon Training Newsletter
Volume XI - January, 2004



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
Most runners have heard about this cardinal rule of marathon training: Don't try anything new on race day! In short, take advantage of all training runs and in particular, long runs, as opportunities to experiment with a variety of important issues (shoes, apparel, hydration, nutrition, pre-race routine, among other considerations). Check out the featured section of this issue's newsletter, Experimentation Issues, to learn more about this topic to maximize your chances of success on marathon day.


Featured Question
The featured question this issue is provided by Heather P. of Flagstaff, AZ:

(Question)
Hi Art,

I enjoyed reading your sub-topical page on Weight Training as you've provided lots of helpful tips. I like to hit the gym two to three times per week to strength train on their machines and have been following the running schedules posted on your site. However, I am a little confused about which specific days I should lift. Help!

Heather


(Answer)
Hi Heather,

Thanks for your email and visiting my web site. It's great to hear that you enjoy weight training and wish to incorporate it into your running routine. Since you are following the training schedule from my site (Mondays and Fridays are running rest days), let me first emphasize that it is important to preserve these days as complete leg rest days. Doing so reduces the chances of incurring an overuse injury while providing your legs the rest they need to recover from past workouts. You will also achieve the maximum benefits from future workouts with legs that are fully rested. The concept of preserving leg rest days refers not only to lower body weight training but also to cross training activities where legs are vigorously exercised (cycling, elliptical trainer, aerobics, etc.). If you enjoy working out on a daily basis, consider cross training activities such as swimming, yoga, Pilates, etc. on your running rest days. You can also exercise your abdominals on a daily basis. Now to your question…

Let's assume that you wish to lift weights three days a week and do both upper and lower body exercises during the same sessions. Here are two options: First, you could lift immediately after running on Tuesdays, Thursdays, and Saturdays. If you are a morning runner and don't have time to lift after running, then I suggest hitting the weights late in the afternoon or during the evening on those same days. In either case, on the days before a long run or a hard workout (such as intervals, tempos, hills, etc.), go very light on the legs by lowering the amount of weight and/or reducing the number of repetitions/sets. Furthermore, it's perfectly fine to skip lower body exercises the day before your long run or hard workouts.

Some people have time to visit the gym several times of the week and focus on different areas of the body on different days. In this situation, you could do upper body exercises any day of the week. However, follow the same guidelines mentioned in the previous paragraph regarding lower body strength training. I hope this helps. Wishing you the very best...

I hope this helps. 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
Back in July, Art traveled to Door County, Wisconsin to present a couple of coaching clinics. The sessions were very well attended by runners of all ages and ability levels. Topics ranged from beginning a running program to advanced training techniques. Thanks to Wendi Ray for inviting Art to speak along with Gibraltar High School's athletic director Mark Aune and principal Kirk Knudston for their hospitality and support. Wendi, by the way, will be competing in the US Women's Olympic Marathon Trials to be held in St. Louis, MO on April 3rd. Good luck Wendi!

We invite you to read this issue's Featured Article entitled "Accept the Inspiration - Take the Next Step" written by Dan Britt. In his article, Dan describes his inspirations to begin a running program. Speaking of inspiring, "From the Bleachers to Marathon Training" written by Karen Buford is a heart-felt story for which many runners will relate. Thanks also to K.P. Chang who writes about his latest marathon experience - "The 2003 Standard Chartered Singapore Marathon". We look forward to posting your featured article on State of the Art Marathon Training. Send your featured article to: art@marathontraining.com

Art's book, The Everything Running Book (published by Adams Media) was favorably reviewed in the September 2003 issue of Run the Planet.com. It is widely available in bookstores nationwide and can also be purchased through web-based booksellers. For ordering information and/or to purchase your autographed copy, please visit State of the Art Marathon Training's on-line store. Art welcomes readers' reviews of The Everything Running Book which can be posted on major web-based bookseller sites such as Amazon, Barnes & Noble, etc.

A recent web site statistics report for the month of December 2003 revealed some interesting data about State of the Art Marathon Training: Regarding site traffic, Tuesday was the busiest day of the week with peak visitation occurring between 10:00 - 11:00 pm eastern standard time. The most frequently visited pages were: (1) Index/Title, (2) Marathon Introduction, (3) Marathon Training Schedule, (4) Mileage Buildup Schedule, (5) Getting Started, (6) Weight Training, (7) Preparing for the Long Run, (8) Personal Training, (9) Nutrition, and (10) Stretching. Runners from 58 countries visited the site (Argentina, Austria, Australia, Belgium, Belize, Bermuda, Brazil, Canada, Costa Rica, Croatia, Cyprus, Denmark, Dominican Republic, Egypt, Estonia, Finland, France, Germany, Greece, Guatemala, Hong Kong, Hungary, Iceland, India, Indonesia, Ireland, Israel, Italy, Japan, Lebanon, Lithuania, Malaysia, Malta, Mauritius, Mexico, Netherlands, New Zealand, Niue, Norway, Philippines, Poland, Portugal, Romania, Saudi Arabia, Singapore, Slovenia, South Africa, Spain, Sweden, Switzerland, Taiwan, Thailand, Ukraine, United Arab Emirates, United Kingdom, United States, Uruguay, Yugoslavia).

Correction (email address) - In our last newsletter, we posed the following question to our women readers: Are you a woman whose life has been changed or enhanced by running? Perhaps your dedication to the sport has helped you to overcome problems, strengthen relationships, or develop new attitudes. If so, we'd be interested in including your story in a forthcoming literary project built around the words and experiences of female runners. The correct email address to send your thoughts is: dorisnews@charter.net


Success Story
We would like to share this wonderful letter we recently received from Shawn C. from Peterborough, Ontario - Canada.

I was a weight lifter, smoked, and weighed 225lbs. I decided to change my lifestyle, stop smoking, and run a marathon. I never ran a race of any kind before. In September 2002, I started with the kilometer build up schedule from this site and moved on to the marathon schedule. I am proud to say that on September 28, 2003 I ran the Toronto Scotia Bank Waterfront Marathon in 3 hours, 26 minutes. I was amazed at my time considering the fact that I was hoping to just break four hours! I now weigh 190 pounds and continue to be a non-smoker. This site helped a lot as I trained alone. Thanks Art!

Thanks Shawn for sharing your personal story with us. Congratulations on your lifestyle change as well as running a very impressive first marathon! Read about the accomplishments of other runners who have used State of the Art web site to train for their respective events in our testimonials section of the site.

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.


Product Review - FitSense FS-1 Speedometer
We hope to make a review of a running-related product a regular feature of "State of the Art" newsletter. We look forward to receiving your feedback (both positive or negative) about your experiences with various products such as shoes, apparel, accessories, equipment, books, web sites, nutritional supplements, etc., including them in a future product review. Email us at art@marathontraining.com. This issue's product review is the FitSense FS-1 Speedometer.

In addition to its use as a traditional time-keeping watch, the FitSense FS-1 is a device that displays pace, distance, calorie-burn, and heart rate while running or walking. A foot pod on your shoe tracks one's true speed and distance.

I first became aware of the FS-1 about two years ago when one of my coaching clients used while training for a marathon. On a frequent basis, he uploaded running-related data to his account on the FitSense web site where I could view detailed results for all of all his workouts (easy runs, speedwork sessions, and long runs). One can gain access to this confidential information by logging in with a user name and password. As a coach, being able to review this data prior to my client's telephone consult enabled me to effectively plan his next workouts. Additionally, having the training data prior to our consults enabled us to maximize our time on the telephone.

Recently I had the opportunity to check out the FS-1 while training for a fall marathon. The instructions that came with the unit made initial setup and usage very easy. The heart rate monitor component worked immediately as I was lacing up my shoes for my first run. To accurately display one's pace and distance, the FS-1 needs to be calibrated and the most effective place to do this is on a 400-meter track. After running a mile on the track, I had the calibration data I needed to complete set-up of the unit so that it would accurately record my pace per mile and distance.

While most of my workouts were run on the open roads, I returned to the track about once a month to verify that the FS-1 was providing accurate pace and distance information. I was very impressed that the unit displayed extremely accurate data for each 400-meter lap run around the track. This was also the case when I checked its accuracy at each mile mark on a local certified 5K-race course.

In summary, I can say that the FS-1 lived up to its billing in providing instantaneous and accurate data while training. Additionally, I found it quite motivating and enjoyable to be aware of the pace I was running, my heart rate, and distance covered, particularly on new routes where I did my long runs.


Featured Recipe
Art's sister-in-law, Angie Liberman, of Silver Spring, MD provides this issue's recipe…. Enjoy!

Succotash Casserole
Ingredients:
3 tablespoons - Extra virgin olive oil
2 - Garlic cloves (chopped)
2 teaspoons - Minced garlic
1 - Red onion (diced)
1 - Yellow pepper (chopped)
1 - Red pepper (chopped)
1 bunch - Asparagus (cut 2 inch diagonals)
2 tablespoons - Flat leaf parsley
1 can - Cannelloni beans (15 oz.)
1-1/2 cups - Corn (of your choice)

Preparation:
  • Sauté first 5 ingredients for 5 minutes
  • Add remaining ingredients and cook for 10 - 15 minutes (or longer until asparagus is tender and crunchy)
Serves 6 - 9

Mmmmm, very healthy and tasty! Thanks Angie for sharing this wonderful recipe.


Please Support Our Advertising Sponsors

Thanks to the following companies for advertising on State of the Art Marathon Training. Please visit their respective web sites to learn more about their fine products:

Road Runner Sports
FitSense
VAAM-Power


In Closing
Thanks for reading State of the Art newsletter. Here's wishing you a healthy, happy, and prosperous 2004!



Everything Running book now available!


Team ACS


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