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State of the Art
A Marathon Training Newsletter
Volume IX - January 2003

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
Runners spanning a wide range of ability levels log countless miles on the roads and tracks in an effort to improve their speed and/or endurance. Without question, physiological training is essential for progress to be attained in these areas. However, many runners overlook the mental component of training and racing. While entire texts have been written on this topic, we invite you to check out this issue's featured section of the web site, Psychological Issues. Here you will find tips you can use for during your challenging training runs as well as on race day.

Featured Question
The featured question this issue is provided by Tracy B. from Omaha, NB:

Hi Art,

I've been following the mileage buildup schedule on your web site. Presently, I am at week-15 and doing very well. My marathon isn't until June 2003 (Grandma's - Duluth, MN). Should I wait until 18 weeks out from the race to begin the marathon training schedule? If so, what distances should I run in the nine-week period in between? I have a total of about 26 weeks before the race.
Thank you for your time.


Hi Tracy,

Thanks for your email and visiting my web site. In regards to your question...

The best approach in filling the gap between schedules is to put your training in a "holding pattern" until 18 weeks before the marathon. During this time, once you reach the 10-mile mark of your long run, you can then alternate your long run sequence weekly as follows: 8, 9, 10, and then 6-mile long runs. As a means of facilitating leg rest and recovery, "easy weeks" are recommended every fourth week where both weekly mileage and the distance of the long run is reduced.

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
Art would like to thank everyone who has purchased his new book, The Everything Running Book (published by Adams Media). 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 serves on Runner's World Magazine's Medical Advice and Training Column and recently answered questions in both the November and December 2002 issues. The November issue featured strategies for running one's best marathon without holding back for fear of hitting the wall. December's question focused upon gearing up for a 10K just six weeks after completing a marathon. Check out RW's great web site at http://www.runnersworld.com.

We invite you to read this issue's featured article, submitted by K. P. Tan as he reminisces about the first marathon he ran back in 1987 along with his most recent. Thanks K.P. for your submission! We look forward to posting your featured article on State of the Art Marathon Training. Send your featured article to: art@marathontraining.com

Success Story
We would like to share this wonderful letter we recently received from John V.:

Last Sunday I completed my first marathon at the age of 50 in a time of 4:48. Until I started preparing for this marathon, I had never done any running before in my life, although I had done quite a bit of bush walking (hiking). Way back in March I came across this web site and realized that anyone can run a marathon. It's just a matter of training properly. I didn't immediately commit to the marathon but decided to give the mileage buildup schedule a try to see how it went. The rest is history! It's like a drug. Once you start at week one, you just keep going; when I got to the end of the mileage buildup it just seemed natural to move straight on into the marathon training schedule. The great thing about the schedule is that as the weekly runs become longer and longer, the marathon distance seems less and less daunting. By the time you get to the end of the schedule, you realize that you can run the marathon. It's just one more in a series of long runs! The only goal I set for myself was to complete the marathon without walking, and I did this. I must admit that it was tough going in the last quarter of the race, and I was very glad when I crossed that finish line. I followed all the advice on this web site (I read every page many times) and felt better after the race than I did after some of the earlier long runs. I have a great sense of satisfaction at having achieved this goal and would like to thank Art for making all the advice and information on this web site so freely available.

John V.

Thank you John 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 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.

Inspirational Story
We would like to share this inspiring letter we recently received from Tricia M.:

Dear Art,

Is there a light at the end of my tunnel? I know there is so as I have started running again to find the light with peace in my heart. My fiancé was in a plane crash. He was burned over 80% of his body losing the use of both hands. He needs help with everyday things such as getting dressed and brushing his teeth. My mother was recently diagnosed with M.S. at the young age of 51. She is currently living in a nursing home and dependant on the nurses for eating and bathing. Then there is our economy that is not doing so well and I am one of many who may loose their job in time. With all this in mind I started running to control both the hurt I feel and to detox from the stress. I made a commitment to run the Honolulu Marathon on December 8th. A friend once told me "People go on vacation to relax and there's you who goes on vacation to run". I knew at that moment I was officially a "runner". 5:00 am December 8th arrived and I was at the starting line along with 32,000 other runners. Five hours and thirty-seven minutes later I finished. I did it! No matter what life gave me I continued to run. Sticking to my personal commitment made me a better person. Running is everything to me. It's my health and my security blanket. I thank God for the blessing of having a healthy body to carry me through.

Tricia M.

Wendi Ray Update
Sister Bay, Wisconsin's Wendi Ray placed 13th overall among the women at the 2002 Chicago Marathon, completing the event in a personal best time of 2:44:43. In February 2002 at the Myrtle Beach Marathon, Wendi qualified for the US Women's Marathon Trials. This April, Wendi will be competing in St. Louis at the US Women's National Marathon Championships (to be run on the 2004 Women's US Marathon Trials course).

Congratulations and Good Luck Wendi!

Featured Recipe
Wanda H. of Hartsville, SC provides this issue's recipe…. Enjoy!

1-1/2 lbs. - ground beef*
16 oz. - sour cream
16 oz. can - refried beans 10-3/4 oz. can - cream of mushroom soup
8 oz. - Mexican style shredded taco cheese
8 oz. - salsa or picante sauce
10 count - flour tortillas (soft taco size)

* Note - Boneless chicken breasts (shredded) or black beans can be substituted for ground beef


  • Brown ground beef and drain. Set aside to cool.
  • Mix together in bowl - Sour cream, salsa, and cream of mushroom soup. Set aside.
  • Heat tortillas according to package directions (usually in microwave).
  • Place tortillas flat on pan and then spoon equal amounts of refried beans in the middle of all tortillas. Using scraper spread the refried beans down the middle of the tortilla.
  • Place a heaping tablespoon of the sour cream mixture in the middle of all tortillas and spread evenly over the entire tortilla. Be sure to leave about a cup of the mixture to spread later over the top of the tortillas.
  • Sprinkle ground beef mixture down the middle of the tortilla on top of the refried beans and sour cream mixture.
  • Fold/roll the tortilla and flip over in sprayed baking dish
  • Cover with remaining sour cream mixture and sprinkle with remaining cheese
  • Bake for 15-20 minutes or until cheese is bubbly and melted.

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

Please Support Our Advertising Sponsors
Road Runner Sports regularly offers special promotions. Check out their wonderful web site for low prices on a wide range of shoes, apparel, and accessories.

FitSense manufactures an amazing line of products that provides instantaneous feedback to runners and walkers while training. Their speedometers take splits, log your workouts, and enables you train on-line. Their FS-1 watch displays pace, distance, calorie-burn, and heart rate as you run or walk on the open road. A foot pod on your shoe tracks true speed and distance, not just step count.

VAAM-Power (Vespa Amino Acid Mixture) is a unique type of sports and fitness drink. Unlike conventional sports drinks that merely quench thirst or supplement energy, VAAM works by helping the body burn the energy reserves (i.e. body fat) it already stores more efficiently. National Geographic recently featured an article on their web site entitled "Hornets from Hell Offer Free Life Fright" that we invite you to check out. Here's an excerpt: "The incredible effects of VAAM have not gone unnoticed in Japan: The country's latest sports drink is based on this "hornet power." It contains a synthetic form of components in the hornet larval saliva, which is touted as performance-boosting. Japanese gold medalist and world-record marathon runner Naoko Takahashi declared that VAAM gave her an edge in the Olympic Games held in Sydney, Australia."

In Closing
Thanks for reading State of the Art newsletter. Here's wishing you a Happy New Year!

Everything Running book now available!

Team ACS

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