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State of the Art
A Marathon Training Newsletter
Volume XV– December 2005

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
The beginning of a new year heralds a time when many a runner sets their sites on a major event for which to train. Whether your long-term goal this spring is to run a marathon or a big-city 10K, including a local race or two as part of your training plan provides a variety of benefits highlighted in this issue’s featured web site section, Racing is Not Always about Winning. This article was originally written as part of a weekly newspaper column for those training for Charleston, SC’s largest 10K event, The Cooper River Bridge Run, is relevant to runners of all ability levels preparing for a wide range of race distances.

Updated Articles
Included as part of our latest website update are several informative and interesting articles that we invite you to read. Our featured article, written by Suzy Goldstein Snyder’s article, will warm the hearts of many runners who have been inspired by, and have experienced the pleasure of running with their dads. Also check out the other articles recently submitted by visitors to this site: Many runners will be able to relate to the thoughts and feelings Rachelle Chase shares in her article entitled Why I Run. Susan Jankleson, one of Art’s clients, ran her first marathon this past fall and shares her personal accounts of Fox Cities, (an event that ended abruptly and unexpectedly for many of its participants). Finally, David Peterson provides an in-depth look at The Science of Carbohydrate Loading.

Featured Question
The featured question this issue is submitted by Toni M. of Montgomery, AL.

Hi Art,

Thanks for all the great training information on your site. I’ve been diligently following your Novice Half-Marathon Schedule posted to train for an event 10 weeks from now. I’ve been very pleased with my progress thus far as everything is going smoothly. The current distance of my long run is 8 miles and happy to say that I’m feeling great and am injury free!

Here’s my dilemma… One of my co-workers, a good friend of mine, is also training for a half-marathon just a month from now. She’s a walker, not a runner, and recently asked me to do the race with her. I’d love to share this experience with her and be supportive. But the problem is that on the day of her race, my long run is scheduled to be 10 miles. Since she is walking rather than running this event, will it hurt my training to walk the entire 13.1 miles with her?

Toni M.

Hi Toni,
Thanks for your email and visiting my website. I can certainly understand your desire to be supportive of your friend and share the half-marathon experience with her. However, based on your current level of training, participating in this event and completing the full 13.1 miles, regardless whether you walk it or run it puts you at increased risk of injury.

Simply put, jumping the distance of your long run from 9 miles (which would be your current mileage level at that time) to 13 would greatly exceed the 10 percent rule relating to mileage buildup. This tenant of running states that one should not increase either their weekly or long run mileage by more than 10 percent per week. Those who ignore this rule put themselves at a significantly greater risk of injury.

While declining a friend’s invitation isn’t always the easiest thing to do, there are still a number of ways that you could be supportive the day of her race. Just your being there might help her feel a bit more relaxed if she’s been experiencing some pre-race jitters. She might appreciate your help near the starting line by taking her warm-ups or holding onto her pre-race fluids/foods. Once the race begins, you could drive to two or three points along the course and cheer for her, which almost always provides an emotional boost! Greeting her soon after she crosses the finish line to extend your congratulations will surely be appreciated. And finally, on the ride home, she will enjoy the opportunity to debrief, sharing her race experiences with you.

I hope you find this information helpful. Here’s wishing you and your friend 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 Ashleigh.

I just wanted to let you know how helpful this site has been to me over the last six plus months. I followed the mileage buildup and marathon schedule very closely and just ran my first marathon in Dallas last weekend. I turned in a time of 3:36 and qualified for Boston. I am so excited and can't wait to run another one. I am looking forward to finding ways of improving my running for the next race through searching your site. Oh, and I never incurred injury of any kind on your schedule. I've told other runners about this website and will continue to use it myself. Thanks again!

Ashleigh B.
Joplin, MO

Thanks Ashleigh! 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.

In The Media

  • Dimity McDowell Davis, a freelance writer for Runner’s World Magazine, spoke with Art for an article entitled “Running Through the Ages”. Set to appear in a spring issue of RW, the article will chronicle the changes that occur within a runner's body decade by decade while profiling a top runner for each decade.
  • Jeannine Stein, staff writer with the Los Angeles Times, interviewed Art for her article, “11 Weeks to Train for a 26.2 Mile Run” that appeared in the Health Section of the January 2nd edition. The article provided a variety of tips to runners training for the LA Marathon.
  • Jessica Hopp, sports reporter with the Tennessean, Nashville’s daily newspaper, spoke with Art for her article relating to on-line personal training that ran in the January 14th edition - “Run to web, get some tips”.

Featured Recipe
For those who’ve begun 2006 resolving to eat healthier deserts/snacks, Henry P. of Independence, MO recently submitted this very simple smoothie recipe. Cheers to good health!

“Cranberry Heaven” Smoothie
Ingredients (Serves 1):
8 ounces – cranberry juice, chilled
6 - medium strawberries, cut in half
½ - banana, cut into quarters
½ cut – crushed ice

Put all ingredients into a blender. On high speed setting, blend for a few seconds or until the ingredients obtain a smooth consistency. Pour into a glass and enjoy!

Thanks Henry for sharing this 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
Peak Running Performance

In Closing
Thanks for reading State of the Art newsletter. Here’s wishing you and your family a healthy, happy, and prosperous 2006!

Everything Running book now available!

Team ACS

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