Jul 23

Marathon Clinic News 07/23/12

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

In this issue:
1) FREE Training Run July 28 Vancouver Lake
2) Training Run Aid Stations- Volunteer by E mail
3) FREE Training Run Aug 4
4) Training Tips
5) Bus & Brunch Run Sept 8 NEED TO BUY A TICKET IN AUGUST


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FREE Training Run July 28 8:00 am
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Flat 16, 18 or 20 mile runs are offered Saturday at Vancouver Lake. The runs start at Vancouver Lake Park, 7 miles west of Vancouver. For driving directions see http://www.teamoregon.com/pmc/runs/vandir.htm. The park charges for parking ($2-$3). Please NO headphones. There are nice restrooms and, of course, a cool shallow lake for wading after the run. You can bring a picnic to enjoy. If you are not ready for 20 miles, you can cut off for 16 or 18 miles. Take a look at the course on http://www.teamoregon.com/maps/index.php?id=170. Bring your water bottle or volunteer so we can provide adequate aid stations.


For more information about the runs, go to http://www.teamoregon.com/pmc/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/wiz.html 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.

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Training Run Aid Stations!!
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We will try to have aid stations approximately every 2 miles just like marathon day, but are currently short of volunteers. There will be water and half strength sports drink at the stops. 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. 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. Some volunteers have been known to 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.

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FREE Training Run Aug 4 8:00 am
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The FREE run for this weekend will be 16 or 20 miles starting from Road Runner Sports Tualatin at 8 am . For driving directions see: http://www.teamoregon.com/pmc/runs/rrsdir.htm This week's course will be a scenic run through Tualatin using the first 8- 10 miles of the route see http://www.teamoregon.com/maps/index.php?id=737. RRS will offer 2 aid stations at mile 4 & 8 both out and back, but we suggest carrying a water bottle for better hydration.

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Training Tips
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Having trouble getting out the door for those long runs? Wonder how you'll get from 20 miles runs to 26.2? Most experienced marathoners know that much of the marathon preparation takes place in your head. For some tips on psychological preparation see http://www.teamoregon.com/publication/online/mind.html. If you have missed previous training tips, go to http://www.teamoregon.com/publication/online/ and check out all the various training articles for both running and walking.

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Bus & Brunch Sept 8 Bus leaves 7:30 am
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This run is a mystery tour and the only one that REQUIRES YOU TO PURCHASE A TICKET AHEAD OF TIME. The $10 tickets will be available at RRS and lululemon and the training runs throughout August only. The run starts and finishes at Willamette Park where a brunch will be served. The ticket is for the bus ride and the brunch and the last day to purchase a ticket is Sept 1. Run is only open to ticket holders.

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