Marathon Clinic News 7/05/13

JANE Jane Bacchieri has been running with the Portland Marathon Clinic since 2009, and has been a group leader since 2012. She has completed 8 marathons, and taken over 20 minutes off her first marathon time since running with the Portland Marathon Clinic. Jane credits the PMC with teaching her how to train smart, avoid injuries, and how to enjoying running marathons. She is looking forward to running her first trail marathon this year and running Portland again in October. In her non-running time, Jane works for the City of Portland and enjoys other outside pursuits with her husband and new golden retriever.

CONTENTS

1) FREE Weekend Training Run July 6
2) Evening Seminar July 9
3) FREE Weekend Training Run July 13
4) Training Tips

FREE TRAINING RUNS JULY 6 8AM

The FREE run for this weekend will be 15, 16 & 18 miles at 8 am 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 7.5 - 9 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. Please no headphones, dogs or baby joggers.


EVENING SEMINAR JULY 9

Seminar Four of the Training Clinic is Tuesday July 9 Legacy Meridian Park Medical Center, 19300 SW 65th Avenue, Tualatin, OR 97062 . For map see http://www.teamoregon.com/maps/index.php?id=1542. The clinic will discuss sharpening or speedwork, specific course information as well as tips for running in the heat . Plus a panel of experienced marathoners to give you some help and advice You can register for this session ($30) on line at http://www.teamoregon.com/pmc or register at the door.

FREE TRAINING RUN JULY 13

The 16 or 18 mile training runs at 8 am this Saturday starts 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 course will use the east side of the river route http://www.teamoregon.com/maps/index.php?id=759. There will be 2 aid stations for out and back supplied by lululemon Carrying water or sports drink is recommended. Please no headphones, dogs or baby joggers.

TRAINING TIPS

Specificity of training is important for marathoners. Although cross training is highly touted; there are no studies that show cross training makes anyone better at their primary sport. Adding different exercise just to get in more exercise makes no sense when the body and the legs are fatigued from trying to be able to run long distances. There are supplemental things that are worthwhile to keep the body healthy. When doing supplemental activities, you must consider training volume, specificity and psychological state. An occasional bike ride on an easy day adds fun and variety but weekly long rides in addition to long runs make for tired legs that don't perform well in the primary sport. Using the elliptical trainer once or twice a week simulates running and can be used for variety or safety.

When the long runs get to 16 miles and longer, continuing or adding leg weight training just increases the possibility of injury. Yoga and Pilates work on both core strength and flexibility and can be done one or two times a week. Hot yoga is not recommended for endurance runners because of the high probability of injury in dehydrated muscles. If you do hot yoga, make certain you can bring and drink water throughout the workout. Daily work on stretching is important to maintain flexibility. But you must be warm and relaxed for proper stretching. After those long runs or walks hydrate, refuel and shower before working on the stretching to give those tired dehydrated muscles a chance to recover a little before getting them to relax.

The best training for marathon running is doing one long run a week supported by the midweek mileage. How long does this need to be? The long day should be about 30% of your weekly mileage, when it gets to more than that amount you will have difficulty recovering before your next long run. For beginners, a long run of twenty miles done at a slow pace taking about the same time as the planned marathon finish time is recommended. To recover from runs longer than 20 miles takes the ability to run more than 50-60 miles a week. A good strategy for those doing fewer than 50 miles a week is to alternate 16 and 20 mile runs last 2-3 months before the marathon.

Adaptation to the long runs is important for marathoners. Many of those quick training programs include one run of 20 miles. You may be able to barely complete a marathon after this, but, since you are not adapted to the marathons endurance demands, you are not prepared to perform well or recover easily from the effort. It takes 4 - 8 weeks to adapt to any given distance. If you average your long runs in the 6 weeks before the marathon (discounting the last 2 weeks of taper), you can see the distance your body has adapted to run easily. If you want to complete the distance, enjoy the experience and recover in a few weeks, you need to do a minimum of 2 twenty's and would feel better in the marathon with 3 - 6 runs of that distance.

Besides adapting to the distance, the other part of marathon specificity is developing the ability to run comfortably at marathon goal pace. Doing some runs at marathon pace can develop this. The distance of these runs should be from 2 -6 miles at marathon goal pace. One of the most frequent questions is "how do I get from long slow runs to marathon pace?" The answer is pace runs, tapering, carbo-loading and event day excitement.


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