Jun 11

Marathon Clinic News 06/11/12

Contact:
Portland Marathon Clinic
http://www.teamoregon.com/pmc

In this issue

1) Evening seminar June 12
2) FREE Weekend Training Run June 16
3) Carpool Directions
4) FREE Weekend Training Run June 23
5) Must PREREGISTER for Advanced Marathon Training
6) Training Tips

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Evening Seminar June 12
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Seminar Three of the Training Clinic is 7- 9:30 pm Room 117 A-C Health Information Center, Legacy Meridian Park Medical Center, 19300 SW 65th Avenue, Tualatin, OR 97062 . http://www.teamoregon.com/maps/index.php?id=1542 The clinic will discuss the mental preparation for the marathon and sports nutrition. The coaches will help you train for the psychological part of the marathon and help you learn to fuel for both training and racing .You can register for this session ($30) on line at http://www.teamoregon.com/pmc or register at the door by cash or check. Our physical therapist will be there early to help you with any injury problems.

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FREE Training Run June 16 8:00 am
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The 12, 14 & 16 mile training runs at 8 am this weekend take place on Wildwood Trail. For driving directions see: http://www.teamoregon.com/pmc/training/runs/wwdir.htm. If you are running 12 or 14 miles,you will finish at the opening, PLEASE CARPOOL (see carpool directions below). Do not plan to come up 53rd Drive unless you have 3 - 4 runners in your car. Cars parked over the white line on NW 53rd drive are subject to be ticketed and possibly towed.

For more information about the runs, go to http://www.teamoregon.com/pmc/training/runs/trainrun.htm. Pace groups are by marathon goal times, see the finding your pace group chart in the run information. If you have raced, go to http://www.teamoregon.com/publication/online/wizard.php and get your marathon goal based on your race times. Groups are led by volunteer experienced marathoners. Groups range from those able to run a marathon under 3 hours to those wanting to run 5 hours. If you are not quite ready for 12 miles, ask your group leader where to turn around for the mileage you need to go. You need to check in by signing the waiver every time you run.

There will be 2 aid stations on the course providing aid during the run, one at Firelane 1 and one on Saltzman Road. They are 4 -5 miles apart due to accessibility, we suggest you carry a water bottle. There will be water only at the stops. If you want/need sports drink, you'll need to bring it. The marathon provides the supplies and you, the runners, provide the volunteers. In return for the free training runs, we ask that you volunteer to man an aid station one weekend during the training period. We only have these if you volunteer. You can sign up for your turn at the runs or by emailing . Before your turn, we call or email and remind you and tell you where and when to arrive. When you show up, we give you jugs of water, already diluted sports drink, cups, pitchers, garbage bags and first aid supplies. Volunteers usually provide special treats such as jelly beans, gummy bears or tootsie rolls. You can ask your family to help as well. If you've never been a volunteer, this is your opportunity to help you fellow marathoners. Sign up this weekend or by email.

Don't forget to sign the waiver before you run.

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Carpool Directions
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Either carpool from elsewhere or use the lot at the top of Skyline and NW Cornell Road. see http://www.teamoregon.com/maps/index.php?id=1435 Follow the directions to the run start, but drive up NW Cornell Road either from Portland or from Beaverton to Skyline Blvd. Either park in the lot on the NE corner of Skyline and Cornell and get a ride with other runners or pick up several before proceeding to NW 53rd DR. Volunteers group leaders will help with the parking. From Skyline, go down towards Portland, take the 2nd paved left 53rd Dr. Please respect private property and the muddy conditions. Plan to arrive at the lot by 7:30 am so that you can get to the start and sign the waiver before you run.

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FREE Training Run June 23
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The run will be 13 , 15 or 16 miles at 8 am starting from at lululemon 1231 NW Couch St, Portland, OR 97209. For driving directions see: http://www.teamoregon.com/pmc/training/runs/lululemondir.htm Pay parking is available in the garage underneath lululemon. Whole Food validates for 2 hours with a 10 dollar purchase. Free parking is on street few blocks up on the other side of the freeway, the nearby meters are mostly 90 minutes. The run will go down Couch to the Waterfront, then across the Steel Bridge pedestrian pathway to the East Side Esplanade. We'll use the first 6.5-8 miles of the mapped run http://www.teamoregon.com/maps/index.php?id=759. You might want to bring your water bottle. There will aid stations at the 3 and 6.5 mile marks supplied by lululemon Carrying water or sports drink is recommended.

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Advanced Marathon/Half Marathon Training Starts June 21
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Achieve a faster, better marathon/half marathon by participating in the Advanced Marathon/ Half Marathon Training Program Thursday nights 6pm Duniway park. . This 16 week speedwork program is for experienced marathoners running either the Portland Marathon/Half marathon or other October, November marathons/half marathons. You need to preregister online and registrations are limited. The coaches are RRCA certified running coaches with over 30 years of experience coaching marathoners. They will guide the runners to set and achieve their marathon/half marathon goals while training in a fun and social group environment. For complete information see http://www.teamoregon.com/pmc/training/. To register go to http://www.teamoregon.com/commerce/advpmc.html You must preregister online before June 20 and registration is limited. NO registration will be accepted at the track.

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Training Tips
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The Portland Marathon course has two significant hills. To train specifically, you need to be doing some runs on the hills. Check out "Killer Hill Approaches" for tips on hill running. http://www.teamoregon.com/publication/online/junrun.html

Want to know more about trail running before you go. Check out
http://www.teamoregon.com/publication/online/trailrnr.html

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