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The Marathon Rookie Times, Issue #006
September 22, 2005


Weight Lifting


Chef's Recipe of the Week

Weight Lifting

Weight training is optional while training for a marathon or half marathon, but can provide quite a few benefits. With some light weight training, you can develop muscle tone, increase strength, and gain self-confidence (to name just a few of the benefits).

If you choose to lift weights, do so on your non-running days or at least limit your lower body lifting to non-running days. If you are following my 4 day per week training schedule, then you may have plenty of time to add lifting to your training program.

Simply lift weight that you can perform two sets of twelve repetitions. That’s all you need to do to see results of weight training for a marathon.

Visit to learn recommended exercises.


"Most people run a race to see who is the fastest. I run a race to see who has the most guts."

- Steve Prefontaine, legendary runner

Chef Marathon Rookie's Recipe of the Week

Tuna Salad


Two 6 ounce cans of tuna

1/2 cup of chopped celery

1/3 cup of chopped green onions (optional)

6 Tbsp of low fat mayonnaise


Drain tuna and mix in all ingredients. Stir well until blended. Serve on wheat bread or wheat bun with romaine lettuce and slice of tomato.

Side Items

Baked potato

Green beans, Lima beans, Black-eyed peas, or brocolli (one cup)

One cup of low fat, fruit flavored Yogurt

Nancy Clark's Food Guide For Marathoners is a great resource for nutrition during training.

Happy Running!

Brad Boughman

“Elevate your thinking, elevate your fun, elevate your results.”

- Brad Boughman

September Special

Brad Boughman works with runners who want to successfully train for and finish their first marathon or half marathon. To learn more about Coach Boughman’s personal coaching programs, visit

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