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State of the Art
A Marathon Training Newsletter
Volume XV– June 2006

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. 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
Summer is a popular time to travel. While getting away from it all is both relaxing and enjoyable, it’s important that your regular running routine not go on vacation as well. This is particularly important for those training for fall marathons. And all runners should keep in mind that cardiovascular conditioning begins to decline when one misses just three days in a row! Check out this issue’s featured web site section, Maintaining Training When Out of Town, as it includes many helpful pointers to enhance the chances that you will maintain your running program whether traveling for business or pleasure.


Updated Articles
Contained within the latest web site update are several very informative and interesting articles that we invite you to read. Our featured article, written by Tracey Edou, is an inspirational story relating to her Peace Corps travels to Africa. Tracey describes how her personal experiences have led to a strong desire to help families there who have been impacted by AIDS. Jacquie Berry provides an overview of training properly with a heart rate monitor. In his article entitled Middle of the Road, Gregg Bibb shares how his early morning runs have benefited him physically, mentally, and psychologically. Christy Geiger provides a variety of helpful tips on how to get more time by managing your energy. Finally, check out Art Liberman’s series of articles on Training for the Cooper River Bridge Run 10K.


Featured Question
The featured question this issue is submitted by Sally W. of Melbourne, Australia

Hi Art,

I have completed about 80% of my marathon training and am wondering if I should be cutting back on my heavy weight sessions that I do three times per week? I feel really heavy which is makes my running seem harder. While I’d do just about anything to feel a bit lighter, I really don’t want to lose any of my muscle mass. Prior to training for my upcoming marathon, I never had done this level of cardiovascular work. I currently run four days per week and average about 35 miles weekly. I recently did a 21-miler.

I must say that I’ve really enjoyed the mental challenge of running most of the time! Although I didn’t start marathon training to specifically lose weight, I really thought it would have helped me shed some body fat. However in the last 12 weeks, I’ve put on 3.5 pounds of which 1.5 pounds is fat weight. My body seems to be holding onto its fat stores for all its worth. I’m now totally confused with how to best fuel my body for all the training I am doing.

In a nutshell, my main aim is understand how best to eat and train while at the same time, feel lighter and less bloated. I believe that this will make my running seem easier and enable me to go the full 26.2 miles.

I’ve never felt so fat and cumbersome while doing so much exercise in all my life. Why is this happening? I am starting to feel desperate!

Thanks in advance for your assistance.
Sally W.

Hi Sally,
Thanks for your email and visiting my website. Your question is a very intriguing one. Since I really don't know much about your nutrition or weight training program, I will need to speculate a bit...

With the marathon training clients I coach, I don't believe that it's necessary to eliminate or reduce anything from their upper body strength training workouts so long as they are emphasizing light weights and multiple repetitions. However, I suggest they refrain from overdoing it with specific leg exercises such as heavy squats and lunges, particularly on running rest days. Since you mentioned that as you’ve increased your running mileage, you've gained fat weight over the past few weeks, my guess is that it's related to nutrition rather than your strength-training program.

It's possible that you may be eating more as a result of an increased appetite due to the level of mileage you are presently running. You may not be aware of the overall calories per day you are taking in. My suggestion would be to keep a daily log of what you're eating over the course of a couple of weeks. It’s important to track your total caloric intake along with the percentage of fat calories consumed each day. The log may reveal the reason(s) for the weight gain you've recently experienced. If you have questions regarding the log’s results, consult with a registered nutritionist or dietician for their professional guidance.

While it's very important that you carbo-load the day before your long runs (and the two days before the marathon), you may need to reduce your carbohydrate intake the other days of the week if your log indicates they are a large percentage of your typical diet. As a general rule of thumb, most endurance athletes should aim for the following distribution of total daily calories: approximately 60% carbohydrates, 25% protein, and 15% fat.

For more information about weight training and nutrition related to marathon training, please check out the following pages from my site:

Nutrition
Weight Training

I hope you find this information helpful. 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.


Success Story
We would like to share this wonderful letter we recently received from Rob H.

I didn't start running until July 2003. My height is 5’10 and at that time weighed 217 pounds. Starting running for me felt very difficult because I was so heavy and unconditioned. I began by running four miles every other day on a treadmill because I was so self conscious of how I looked. During the winter 2003, I lost a total of 67 pounds and the following spring, I broke from my shell. It was so much easier to run outside; I hated running on the treadmill. Today I weigh 150 pounds.

To this day, I don't remember what it was that made me become a runner. I’d always thought it was too difficult and never imagined running in a marathon. I met some really nice people from MNDRA (Minnesota Distance Running Association) and began going on long runs with them. During fall 2004 at age 32, I ran the Twin Cities Marathon, finishing it in 3:34.

I can't believe how much running the marathon changed my life forever. It will be something I will always look back on as being one of the most positive (but difficult) experiences of my life. The preparation for the marathon was wonderful. There are so many talented runners and so many nice people. Hope to see you on the road sometime! Your fellow runner…

Rob H.

Thanks Rob! 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 Recipe
Tamara D. of Atlanta, GA provides this issue’s recipe…. Enjoy!

Cajun Chicken Pasta
Ingredients:
¾ pound rotini pasta, cooked according to bag
2 tablespoons butter
2 skinless/boneless chicken breast halves, sliced ½” thick
3 cloves garlic, minced
1 bunch green onions, chopped
2 tablespoons Cajun seasoning, or to taste
1 teaspoon freshly ground black pepper
1 teaspoon ground red pepper (cayenne)
8 ounces heavy cream
1 green bell pepper, julienned
1 red bell pepper, julienned
8 ounces fresh mushrooms, quartered
½ cup Parmesan cheese, grated

Preparation:

  • Cook pasta, drain, and set to the side
  • Melt better in large skillet over medium heat
  • Add chicken stirring frequently until browned, 6 to 8 minutes
  • Add garlic, onions, Cajun seasoning, ground black pepper, and red pepper
  • Add bell peppers and mushrooms
  • Stir and cover, cook for 5 minutes
  • Uncover, stir in cream and let simmer, 2 minutes
  • Stir in Parmesan cheese
  • Remove sauce from heat, stir in pasta

Serves 4

Thanks Tamara for sharing this awesome 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:

Dr. Kiper Silicone Dynamic Orthotics
FitSense
Road Runner Sports
RunnersWeb


In Closing
Thanks for reading State of the Art newsletter. Here’s wishing you and your family a relaxing and enjoyable summer!




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