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State of the Art
A Marathon Training Newsletter
Volume X - June 2003

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
Because of the hot and sometimes humid conditions it brings, summer is a challenging time for many runners to train. It's actually advantageous to give your legs a breather a couple of times during the year by reducing both the intensity level (pace) of your runs along with your weekly mileage. While you still should maintain consistency with your running, summer is a great time to shift gears and put more emphasis on weight training. Check out the featured section of this issue's newsletter, Weight Training, to learn about its numerous benefits along with guidelines.

Featured Question
The featured question this issue is provided by Phil K. of Memphis, TN:

Hi Art,

I'm 29 years old and have been running on and off for the past six years. After graduating from high school, I proudly served in the US Air Force. For this reason, I would very much like to train for and run this year's Wright-Patterson Air Force Marathon on September 20th. My problem is that I'm only running three times a week for 30 - 40 minutes. I'm willing to do whatever it takes to get ready for this event. Can you help me?


Hi Phil,

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

To be quite honest, you don't have adequate time to train safely and successfully for a marathon just 2-1/2 months down the road. Increasing the distance of your long run and weekly mileage by more than 10% will greatly increase your chances of incurring an overuse injury. In short, increasing your training beyond these limits is not worth the risks. Furthermore, participating in a marathon for which you are not properly trained is seldom an enjoyable experience, particularly during those final miles. Don't fret… you still have a few options. A couple of more realistic goals would be to train for a 5K or 10K in the early fall. If you wish to do a longer event, you could be prepared to run a half-marathon by late October by slowly and consistently increasing your mileage now. From there, a spring marathon would be a realistic option.

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. Check out the September 2003 issue (available at news-stands in late August) as Art answers a question pertaining to a runner's tired arms late in a marathon. Check out RW's great web site at at http://www.runnersworld.com.

We invite you to read this issue's featured article, written by Art. Setting realistic yet challenging goals is a great way to both keep you're training on track and to experience the personal satisfaction that comes from their accomplishments. We look forward to posting your featured article on State of the Art Marathon Training. Send your featured article to: art@marathontraining.com

Attention Women Runners!
Are you a woman whose life has been changed or enhanced by running? Perhaps your dedication to the sport has helped you to overcome problems, strengthen relationships, or develop new attitudes. If so, we'd be interested in including your story in a forthcoming literary project built around the words and experiences of female runners. You can contact us by sending an email to: mdorisnews@charter.net; we'd love to hear from you.

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

I wanted to send you a thank you note Art. I found your web site and then bought your book, "The Everything Running Book". Following your advice, I was able to complete my first half-marathon last Sunday in St. Louis, MO. While my time of 1 hour, 51 minutes may not have set any land speed records, I was able to fulfill one of my dreams. My next goal is to run a marathon in September. I found your site while searching under "marathon training", exactly what you offer. I recently lost 95 pounds and needed some guidance and advice. Your book provided exactly what I needed. I followed your training guidelines and as a result, the run was relatively easy for me. The weather was not very cooperative as it both rained and sleeted with a temperature of 36 degrees. Again, thanks! I've recommended your book and web site to everyone I know.

Jerry T.
Rolla, MO

Thank you Jerry 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.

Wendi Ray Update
Sister Bay, Wisconsin's Wendi Ray placed 10th overall at The US Women's National Championship held April in St. Louis, MO, completing the event in 2:46:48. In February 2002 at the Myrtle Beach Marathon, Wendi qualified for the US Women's Marathon Trials. Wendi will run the Chicago Marathon in October as a tune-up for the 2004 Women's US Marathon Trials.

Congratulations and Good Luck Wendi!

Featured Recipe
Shirley B. of Albuquerque, NM provides this issue's recipe... Enjoy!

Curried Apple and Celery Salad
Salad Ingredients:
3/4 cup - slivered almonds
4 sticks - celery (chopped)
2 - Granny Smith apples (medium size)
1 tablespoon - fresh parsley (chopped)
3/4 cup - raisins

Curry Dressing Ingredients:
1/3 cup - sour cream (low fat)
2 tablespoons - mayonnaise (low fat)
1 tablespoon - curry powder
2 tablespoons - orange juice

  • Mix salad items in bowl
  • Mix curry dressing items in bowl
  • Toast almonds in oven on baking pan for about five minutes and allow to cool; Then add to salad items
  • Add curry dressing to salad items mixing well
Mmmmm, very tasty! Thanks Shirley for sharing this wonderful 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 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. Have a safe and enjoyable summer!

Everything Running book now available!

Team ACS

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