If you do the first marathon easy, take the following week off, with perhaps one or two easy walks later in the week. (Do walk about 1.5 miles immediately after you finish the marathon, though, to pump some of the lactic acid out of your legs so you won’t have to work against that the following week.)

During the second week after the marathon, do easy runs, culminating in a 10-miler very easy the second weekend following the marathon. Go back into a fairly ambitious (but not too fast) week the third week after the marathon, culminating in an easy 14-miler, then go into two weeks of tapering. If you havea good base built up, this should sustain you between races.

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Also, do pay attention to your diet after the first marathon. Get some carbs into you immediately after the marathon, and go heavy on carbs for the whole week after the race to replace what you used up.

Rich Benyo is editor of M&B and the author of Making The Marathon Your Event;

his first year of marathoning, he ran eight marathons in less than nine months.

Send your questions to

“On the Mark” Marathon & Beyond P.O. Box 161

Forestville, CA 95436 USA

E-mail: onmark @ marathonandbeyond.com

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About THE Authors

SUZANNE GIRARD EBERLE, MS, RD, is a registered dietitian who practices what she teaches. A former national TAC (now USATF) 5,000-meter champion, Girard Eberle has competed throughout the world, including representing the United States at the World Cross-Country Championships. She holds personal records of 4:28.65 (mile), 32:41 (10K), and 50:12 (15K). She teaches sports nutrition at Portland State University and serves as the nutritionist for the Multnomah Athletic Club. Suzanne enjoys running, hiking, climbing, and cycling in Portland, Oregon, with her husband John, as well as sitting on the couch with her retired racing greyhound Flip.

PAUL REESE first took up distance running at age 47 in 1964 and has been active in all facets of the sport, including as a competitor, race director, and writer. As a competitor, Paul has held masters records in age divisions 50 through 80 at distances from 5,000 meters to 100 miles. He has completed over 200 marathons and has directed at least one race every year since 1965. He has written three books (Ten Million Steps, Go East Old Man, and The Old Man and the Road) detailing his adventures running across the country. Paul is the oldest person to run across the USA and the only person to run across all 50 states.

JAMES HOCH lives in Winona, Minnesota, where he is professor of music at Winona State University. Running has been a passion for him since the first running boom in the 1970s. Jim has completed 14 marathons, including Honolulu, Grandma’s, Kilauea Volcano, and his favorite, the Twin Cities. To celebrate turning 50, he undertook his first ultra this May at the Rocky Mountain Double Marathon in Wyoming.

TERESA L. WOLFF is a freelance writer and author of Mom. .. I’m Pregnant: Understanding and Guiding the Teenage Mother (Sulzburger & Graham, 1996). She resides in Cheyenne, Wyoming, with her husband and two adolescent boys. Teresa is on the faculty at the University of Wyoming, School of Nursing, where she specializes in public health nursing. She makes time in her busy schedule to walk every morning with her husband, and she swims three time a week. When not otherwise occupied, Teresa enjoys reading and cooking gourmet meals.

DANIEL “RUDY” RUETTIGER, a graduate of Notre Dame, is a motivational speaker and the author of several books, including Rudy & Friends, a book of profiles of ordinary people who overcame extraordinary odds. He is the subject of the film Rudy (1993), written by Angelo Pizzo, the screenwriter of Hoosiers.

THERESA DAUS-WEBER was the 1995 USATF masters 100K champion. She is a four-time member of the U.S. 100K team and has a 100K PR of 8:22. Theresa, the 1992 Leadville Trail 100 Champion and eight-time finisher, is a frequent contributor to this magazine. Theresa lives with her ultrarunning husband Scott in Littleton, Colorado.

DON MCCNELLY, soon to be 80, has been a back-ofthe-pack runner since 1968. Specializing in marathons and ultras, Don is member number 22 of the 50 States & DC Group. He is the oldest and heaviest member of the Group and has the largest shoe size (15). Married 58+ years to Phyllis, Don has three adult children. Don’s motto: Show your body who is Boss.

September/October 2000 ABOUT THE AUTHORS @ 155

GUY AVERY is the founder and former publisher/ editor of Peak Running Performance, the world’s largest scientific-based newsletter for improving the distance running performance of serious runners. A former NCAA Division I runner at Siena College, he was a member of their three-time New York State Cross-Country Champion team. He has coached high school state champions as well as JUCO, NAIA, and NCAA All-Americans. Voted Regional Coach of the Year by his coaching peers every year he has coached at the collegiate level, Guy’s claim to fame is that every runner he has ever coached has improved significantly. He is currently completing a new workbook on marathon training. Guy writes, coaches, and lives in San Diego.

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156 HM MARATHON & BEYOND September/October 2000