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State of the Art
A Marathon Training Newsletter
Volume XII - July 2004

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
”I don’t have time” or “I’m just not flexible” are two reasons often mentioned by runners for not including stretching as part of their workouts. One of the major misconceptions about stretching is to do so before running. With the fall racing season around the corner, there’s no better time to get in the habit of stretching and improving your flexibility! Check out this newsletter’s featured section, Stretching, to learn about it’s many benefits along with how to do so correctly.

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

Hi Art,

I’ll be running my fourth marathon in September and have been following the advice from your web site. During my long runs, I’ve been practicing with the particular brand of sports drink that the marathon will be serving on race day. As much as I’ve tried to become accustomed to this drink, I don’t like it’s taste or feel that it provides me with the boost of energy that I get when I use Gatorade. What should I do? Thanks in advance for your input.

Yvonne C.
Sarasota, FL

Hi Yvonne,

Thanks for your email and visiting my web site. Great question! You certainly are doing the right thing by practicing during your long runs with the brand of sports beverage that the marathon will be serving. Since you’ve determined that particular product isn’t meeting your needs, there are a couple of options that might help.

If family members or friends will be watching you run, you can position them at two to three-mile intervals along the marathon course to hand you Gatorade. After the handoff is made, they can proceed to their next assigned location. There are many logistical challenges using this method (for example, unexpected circumstances preventing your support crew to make it to their handoff spot such as a road closure, getting lost, sleeping late, to name a few!), it’s probably not the most reliable or realistic option.

There are a number of companies that make belts that hold one or more plastic bottles that can be used to carry your favorite beverage. Even if you use a belt with multiple bottles, the capacity to carry a sufficient quantity of sports drink during the marathon still falls short for your hydration/energy needs over the course of the event. Besides, who wants to lug around large volumes of fluids while running! So here’s another alternative for fuel belt users. It is important that your belt has a pouch/compartment to hold other items such as gel packs; otherwise, you could also wear shorts/singlets that have large built in pouches...

Purchase Gatorade in powder form (the 51 oz. can makes enough for six gallons) and pre-measure it in the appropriate quantities you will need over the course of the race. For example, if the belt you use has one 12 oz. water bottle, pre-pack six to eight servings of sports drink that can be placed in the corner of plastic sandwich bags; cellophane wrap can also be used for this purpose. To maximize the amount of space, cut away the excess material and use a twist-tie to seal. When you arrive at a fluid station, empty the Gatorade powder into the bottle that you are carrying and then fill it with water that’s provided by the race…. Shake well and presto! Please be courteous of other runners approaching the aid station so that you will not block their access to the fluid on the tables as you fill/mix your bottle or drink it.

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
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 Suzanne Goldston, highlights the many benefits yoga provides runners. Jason Schultz contributes two articles, each of which discuss the causes, diagnosis, and treatment of plantar fasciitis and heel spurs. In their article entitled, “Josh Lives On in the LA Marathon”, Frank and Tessa Korkowski share their personal experiences running in memory of a family member and for a special cause. Finally, Kirk Nakagawa contributes an article that highlights important factors one should consider when purchasing software for fitness or athletic training.

Back in April, Art traveled to St. Louis, MO where he watched the 2004 US Women’s Olympic Trials Marathon. Art says, “What an exciting race and overall experience it was! I’d like to congratulate all the athletes who participated and wish our women the best of luck in Athens, Greece at this summer’s Olympic Games. I’d also like to commend the St. Louis Marathon Trials committee for their outstanding job organizing the event and the hospitality they extended to the athletes and their families.”

The Everything Running book was reviewed recently by Run the Planet web site. Here’s what they had to say about it:

Statistics show that people who run regularly are thinner, have lower cholesterol, and live longer, healthier lives. But, as you know, getting a running regimen started is not as easy as picking up a pair of sneakers and shooting out the door. Fortunately, veteran marathon runner Art Liberman had teamed up with podiatrist Stephen Pribut and publishing professional Carlo DeVito to create the ultimate reference. Author Art Liberman is also a long-time running coach, and founder of the popular marathon training website marathontraining.com. Sports podiatrist Stephen Pribut, M.D., is also a marathon runner. Carlo DeVito is the author of several publications. "The Everything Running Book" is a quick and easy guide to getting started on a running program that works for you. This complete book covers everything you need to know, from eating right, stretching, and treating common injuries to strapping on the right pair of sneakers and hitting the track or treadmill. "The Everything Running Book" features practical advice on what to eat and not to eat before and after a run, how to stretch before and after a run, how to cross-train with weights and other activities, how to regulate water intake, how to create a running plan based on your age, sex, medical history, and lifestyle. Whether you are looking for a low-cost way to get in shape or are training for a marathon, "The Everything Running Book" is the perfect way to set realistic goals and achieve them..

Success Story
We would like to share this wonderful letter we recently received from Oscar N. from Los Angeles, CA.

It’s been a month since I ran my first marathon, LA 2004, and I feel great. I had not run longer then four miles prior to starting the training as outlined on this site. I started with the last four weeks of the mileage buildup, but only running five miles for the long runs. Once I began the 18-week marathon program I was worried that I would not be able to stick to the schedule; I was surprised that it became easier to do the long runs compared to the weekday runs! Three weeks prior to the marathon, I incurred an injury (not by running) and was unable to train for the next two weeks. I think if it was not for the training schedule that I followed on this site, I would not have been able to run the marathon. During the middle of my training, I purchased two books on marathon training and I found other training schedules on the Internet (each were lower in overall mileage). Nevertheless, I stuck to the schedule on this site. As I was crossing the 20-mile marker during the marathon, I remembered I’ve run this far before and I can do it! I never hit the wall but did have to walk because of major blisters on my feet after 21 miles. The blisters added an hour to my time, but I made it. Bottom line, if you stick to this schedule, you should not have a problem completing the marathon. I ran alone, but I trained with this site. Many thanks!

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
Jim C. of Salt Lake City, UT provides this issue’s recipe…. Enjoy!

Garlic Mashed Potatoes
2 pounds – Potatoes (Yukon Gold preferred but can also use Red)
1 head – Garlic
2 tablespoon – Olive oil
¼ cup – Sour cream
4 tablespoons – Butter
To taste – Salt and Pepper
Whipping Cream or Milk (as needed for correct consistency)

  • Separate head of garlic into individual cloves (leave unpeeled), rub olive oil on cloves, and tightly wrap in aluminum foil.
  • Bake garlic at 350 degrees for approximately 45 minutes.
  • Unpeel roasted garlic and either mash cloves with fork or strainer.
  • Peel and boil Yukon Gold potatoes in salted water until soft (if using red potatoes, you can either leave peel on or off through process depending upon your preference).
  • Cooked potatoes can either be pushed through a strainer or mashed with a utensil.
  • Place all of the ingredients listed above in a mixer bowl and whip at medium speed until smooth; If you don’t have an electric mixer, whip with large spoon.
  • Whipping cream or milk can be added for consistency you prefer.
  • Salt and pepper to taste.
Note: This recipe can be adjusted by using low fat cream, milk, and butter/margarine products

Serves 4

Thanks Jim for sharing this tasty recipe. It’s a big hit with dinner guests no matter what entrée is being served!.

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

In Closing
Thanks for reading State of the Art newsletter. Have a relaxing and enjoyable summer!

Everything Running book now available!

Team ACS

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