Marathon Clinic News 4/14/13
Certified running coach and endurance runner for a decade, Diane Lechner loves to run. She has 25+ marathons and ultras under her belt and looks forward to running many more. "The Portland Marathon is definitely one of the best," Diane said. As a graduate of the Portland Marathon Clinic seminars herself, she has shaved an hour off her first marathon time under the guidance of PMC coaching. "As a coach and director, I really enjoy helping runners stay healthy, make good choices and meet their goals," says Diane. "With Portland Marathon Clinic's coaching and their training plan, marathon day will feel like a victory lap."
IN THIS ISSUE
1) Evening Seminar April 16
2) FREE Training Run April 20
3) Aid Station Volunteers
4) FREE Training Run April 27
5) Advanced PMC Coaching
6) Training Tips
7) Yoga for Runners
PORTLAND MARATHON CLINIC SEMINAR APRIL 16
The first evening seminar will be Tuesday April 16 7- 9:30 pm at Legacy Meridian Park Medical Center, 19300 SW 65th Avenue, Tualatin, OR 97062 . For map see http://www.teamoregon.com/maps/index.php?id=1542 Also half marathon training for either the Portland Half or any summer/fall Half marathon. Marathon seminar package participants will receive 5 Tuesday evening 2 1/2 hour seminars, a book "Marathoning Start to Finish", handouts, a personalized online training schedule and log and a micro fiber Portland Marathon Training Clinic shirt. The package is $120. The first clinic will discuss the basics of training, how to get to the marathon/half marathon healthy and how to "finish and feel good!" You can register for a single session for $30. You can pre-register online at http://www.teamoregon.com/pmc or register at the door. Plan to arrive by 6:45 to either pick up all your goodies or to register.
FREE TRAINING RUN APRIL 20
This weekends' training run meets at George Rogers Park in Lake Oswego at 8 am and will feature a 6, 8 or 10 mile out and back to West Linn. The FREE training run is open to anyone wishing to run with the group. Please leave your headphones, dogs and baby joggers at home. You might want to bring your water bottle.
For driving directions see http://www.teamoregon.com/pmc/runs/georgerogersdir.htm There is plenty of parking at the park. There are bathrooms and a water fountain at the park. For a map of the course, see http://www.teamoregon.com/maps/index.php?id=144
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/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.
AID STATION VOLUNTEERS
To keep with the Portland Marathon spirit of volunteering, we ask runners to volunteer to help with aid stations at the training runs. We ask you to volunteer one time during the six month training period. The marathon provides all the supplies, but runners sometimes bring treats like jelly beans and gummi bears. The training runs will have aid stations starting in May. To volunteer, look for the hot pink sign up sheets at the run or email
with your phone number and email address. You will be reminded early in the week before your turn.
FREE TRAINING RUN APRIL 27
The FREE Saturday run is 7, 9, or 10 miles at 8 am. Meet at lululemon 1231 NW Couch St, Portland, OR 97209. For driving directions see: http://www.teamoregon.com/pmc/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 mintues. The run will go down the west side of the Willamette River. We'll use the first 3.5 - 5 miles of the mapped run http://www.teamoregon.com/maps/index.php?id=1528. You might want to bring your water bottle.
ADVANCED PMC COACHING
The Advanced PMC training program will begin in June. This 16 week program for experienced marathoners/half marathoners will offer midweek coached run or track session plus 16 week personalized online schedule and log and a microfiber race shirt in addition to the free Saturday runs. The midweek runs will meet at Duniway Park Thursday 6pm starting June 20. Runs will include fartlek, hill runs and track workouts to prepare runners to race their event. The cost will be $90. For more info see http://www.teamoregon.com/pmc/
Want to know more about some of the rules of training. Check out
YOGA FOR RUNNERS
Coach DeeAnn Dougherty, PT, is offering a special yoga for runners class. Class is Sunday May 19th, 4:00- 5:30 pm, Gumestad Yoga Studio, 3903 SW Kelly, Suite 210, Portland OR. Class is $30 and preregistraion is required. Pick up the yellow flyer at the training runs.Yoga can improve perfromance help you stay injury free.
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