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State of the Art
A Marathon Training Newsletter
Volume VIII - July 2002

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 of the Month
With the fall marathon season just a couple of months away, many runners are ramping up the distances of their long runs in preparation for their events. The long run is the most important component of marathon training because it teaches the body to both mentally and physically tackle the challenges presented in completing the 26.2-mile event. While running for longer and longer periods of time can be both challenging and rewarding, the majority of runners who experience difficulty in completing their long training runs fail to prepare adequately for these critical workouts. In short, long training runs and along with the marathon don't have to be painful experiences. The key is to plan ahead. Check out this issue's featured section of the web site, Preparing for the Long Run, for tips to make your next long run easier:

Featured Question
The featured question this issue is provided by Doreen C. from Raleigh, NC:

Hi Art,

A friend and I are training for the Marine Corps Marathon in October which will be our first marathon. We are up to 14 miles for the distance of our long runs. My question relates to the fact that my legs are never fresh. We run 5 miles on Monday, 7 miles on Tuesday, cross train Wednesday, 5-6 miles on Thursday, Friday off, long run on Saturday, and cross train on Sunday. I try to watch my diet very carefully. Do you have any words of wisdom? Any suggestions would be appreciated.

Thank You,
Doreen C.


Hi Doreen,

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

Have you taken a look at the marathon training schedule posted on my web site? You will note that I have a step-back week every fourth week to give your legs a chance to take a breather. Also, while cross training is excellent to include as part of your training, I strongly believe that many runners need two complete leg rest days per week, again as a means to facilitate the rest/recovery they need. For more information, I invite you to read the Cross Training section of my site. Additionally, you may want to think about how many miles you've logged on your present running shoes. If it's over 300, you should consider getting a new pair as the cushioning/shock absorption is not as effective as a pair with fewer miles on them. Are you stretching thoroughly after running? Doing so greatly enhances your recovery for your next workout. Finally, you might want to consider getting a sports massage as another means to aid in your recovery from the long training runs you've done and have scheduled leading up to the marathon.

I hope that I've been of help. Wishing you the very best of luck...

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
March 24th was a memorable day as Art Liberman exchanged vows with Susan Ziman in Charleston, SC. The wedding was held at CharlesTowne Landing, a beautiful and historic state park where Charleston was first settled back in 1670. The park happens to be one of Susan and Art's favorite running locations!

At long last, Art's new book, The Everything Running Book (published by Adams Media), is now widely available both in bookstores as well as on the web. To order your autographed copy, please visit State of the Art Marathon Training's on-line store. Art wishes to thank Dr. Steven Pribit and along with editors Carlo and Dominique DeVito for their contributions to the book. Columnist David Quick featured a story about The Everything Running Book in Charleston, SC's Post and Courier newspaper. We've included David's article later in the newsletter.

Coach Art Liberman serves on Runner's World Magazine's Medical Advice and Training Column. Pick up a copy of the August 2002 issue to read his reply to a reader's inquiry about running a 3:10 in his first marathon and qualifying for Boston. Check out RW's great web site at http://www.runnersworld.com.

As a means to better serve visitors to State of the Art Marathon Training, we encourage you to utilize two features of our web site, the Runner's Forum and our internal search engine. Our forum is a great place to post questions and/or share information with thousands of runners who frequently visit this site. By using key words or phrases, our search engine is a fast and effective means to locate information you need contained within the sub-topical pages of the web site.

We invite you to read several new articles that were recently submitted by visitors to this site. In our featured article, Christophe Justeau shares his 2002 Boston Marathon experience. Three others articles, written by Audrey Amara, Ven Kalyanaraman Sharma, and Saturnino B. Conlu Jr., are posted on our past articles page. We thank these authors/runners for their submissions and 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 Charlie C:

I used State of the Art Marathon Training web site to complete my first marathon (Compaq Houston Marathon, January 20th, 2002). I've never been a runner and was more or less starting from scratch in July/August of 2001. The regimen worked great for me! I came in at 3:25.33, almost five minutes faster than I had anticipated. I found the schedule and the different short essays invaluable as I went through the process.

Charlie C.

Thank you Charlie 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: http://www.marathontraining.com/marathon/

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 wonderful letter we recently received from Tricia A:

Dear Art,

I just wanted to say thank you for your wonderful website. A few months ago while reading an article about a women who ran the New York City Marathon, I decided I wanted to run it too. I found a running schedule, and trained for about four days before I gave up. I often give up when it comes to physical activity. I'm 20 years old and around 100 pounds overweight. I don't think I've ever stuck with an exercise program because I always was embarrassed with the way I looked. All of that is changing now. A couple of weeks ago I was out driving around, as I often do when I need to think. Well, I got to a part of town that I had never been too, and then I noticed I was right by the river. I was enjoying the scenery when I noticed a couple of people out for a jog. It was then that I noticed there was a lovely paved path that follows the river. When I got back home from my drive I got on my computer and found your web site, and for the past two weeks I have been following your mileage buildup program. I go out to my newfound path by the river nearly every day and it has literally changed my life. I never thought I could go out and run in such a public place. I forget everything while I'm out there running. It doesn't matter that I'm overweight, or that I don't have a lot of money, or that sometimes life is just plain cruel. None of that matters while I'm out there running. I'm just free. Slowly running is bringing out the person that I really am. I'm not really the overweight girl who thinks badly of herself. I'm so much more than that. And all I can do is thank you from the bottom of my heart for having a web site that has helped me these past two weeks, and that will help me in the weeks to come. I used to tell myself that if I had my friends, family, and God, life would be ok. But I've changed that now. Now I need God, my friends, my family, and my running shoes, then life will be ok. Who would have thought two weeks of running could make a person change so much, but it has. I can't thank you enough!

Tricia A.

Notable Performance
We would like to commend all of the runners who worked with Art during the past winter and spring seasons. One performance in particular, stands out and deserves special recognition. Sister Bay, Wisconsin's Wendi Ray won the women's division of February's Myrtle Beach Marathon in a time of 2:47:59. What makes her performance very special is that Wendi qualified for the 2004 US Women's Olympic Trials. Check out the Myrtle Beach Sun's recap of Wendi's race at http://www.myrtlebeachonline.com/mld/

Congratulations Wendi!

Charleston, SC Post and Courier Article - April 23, 2002
Local runner Liberman parlays Web site into running book by David Quick

The past year has been very good for Charleston-area runner Art Liberman.

He continues to attract runners from across the globe to coach through his Web site, marathontraining.com. One of his runners, Wendi Ray of Sister Bay, Wis., qualified for the Women's 2004 U.S. Olympic Trials by one second with a 2:47:59 finish at the Myrtle Beach Marathon in February. Last month, the 49-year-old Liberman got married for the first time. And this month, his first book - "The Everything Running Book," which sells for $12.95 - hit bookstores.

Less than two years ago, an editor with the Avon, Mass.-based Adams Media Corp. contacted Liberman about writing a book for its "Everything" series after seeing Liberman's Web site. Among the 150 titles in the Everything series are "The Everything Dog Book," "The Everything Pasta Book," "The Everything Casino Gambling Book," "The Everything Jewish Wedding Book," and "The Everything Tarot Book."

Liberman admits that he had not heard of the series at the time of the inquiry, but he checked it out and agreed to write the book.

"The thing I like about the Everything series is that the books are easy to read," said Liberman.

And while he addresses training for the advanced runner, Liberman said the format of the Everything book fits well with his targeted audience, the beginning runner. "We want the book to be motivating and inspiring, as well as easy to read and understand," he said.

Liberman drew off his experience of being a runner, coach and writer - and all the years of reading and experimentation - to write the book. It has a slight Charleston touch by virtue of him giving credit in his acknowledgements to runners who helped him early in his running life, early Charleston Running Club members Dr. Brian Smith and Terry Hamlin, as well as the late Dr. Charlie Post.

As for his own running today, Liberman puts in about 20-25 miles a week and has not raced in at least two years. Between holding down a special education job with the Charleston County School District, coaching about 25 runners each week via the phone and commuting weekends to see his wife (who will move here this spring), he said he doesn't have much time or energy to do more.

Liberman has contemplated devoting full attention to developing his Web site and coaching, but he finds his work with the school district too rewarding to give up.

In the coming two weeks, Liberman will hold two book-signings at local Barnes & Noble bookstores. At 4 p.m. Saturday, he will be at the West Ashley store. At 7 p.m. May 2, he will be present at the Mount Pleasant store.

Thanks to Charleston, SC's Post and Courier and columnist David Quick for permission to share this article!

Featured Recipe
Art's wife Susan provides this issue's featured recipe…. Bon Appetite!

Chicken-Rice Bake
12 each - boneless chicken tenderloins
2 cups - water
1 can - (15 oz.) mild chili beans, undrained
1 cup - salsa
1/2 cup - chopped green pepper
2 cups - instant rice
2 cups - (8 oz.) Mexican cheese (divided)
2 cups - bite size tortilla chips

Preparation: Brown chicken in skillet (about 12-15 minutes). Add water, beans, salsa, bell pepper. Bring to a boil; add rice and 1-cup cheese. Cover and remove from heat. Let stand for 5 minutes or until liquid is absorbed. Top with remaining cheese and chips. Let stand until cheese melts.

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

Please Support Our Advertising Sponsors
We would like to welcome FitSense as an advertising sponsor. The FitSense FS-1 Speedometer is an amazing product that provides instantaneous feedback to runners and walkers while training. It automatically takes splits, logs your workouts, and lets you train on-line. The FS-1 watch displays your 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. Coach Art Liberman highly recommends FitSense.

Thanks once again to Road Runner Sports for advertising on State of the Art Marathon Training. We encourage you to check out their great 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 web site: http://www.marathontraining.com and click on the Road Runner Sports advertisements to visit their site.

Thanks also to VAAM-Power for advertising on our site. VAAM (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. Please check out their web site to learn about VAAM and the wide variety of performance and recovery benefits it provides. Top American distance runner Mark Coogan enthusiastically endorses VAAM, crediting it for his 2002 Boston Marathon performance (2:17:35 - 19th overall, 3rd American). Mark says "I can't rave enough about VAAM. I like the fact that you recovery more quickly from your workout and seem to be able to run for a long time while taking VAAM. It's easy to take in during exercise and actually tastes very good!" To read about other endurance athletes who use VAAM when both training and race including 2000 Olympic Marathon Gold Medallist marathon Naoko Takahashi, check out index1.html">index1.html.

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

Everything Running book now available!

Team ACS

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