Marathon Clinic News 5/26/14

MARK

Mark has been a group leader with PMC for 4 years. Mark ran his first marathon in 2009. He started out training with the PMC 4:20:00 pace group, and over seven marathons, he has gradually decreased his marathon finish times. You will usually find him helping lead the 3:40:00 pace group, and he's looking forward to the Thursday evening workouts with the clinic this summer.

CONTENTS

1) Training Run May 31
2) Training Run June 7
3) Coached Track Workouts
4) Training Tips

TRAINING RUN MAY 31

This training run starts at Main City Park in Gresham, Oregon. The run distances are 10, 12 & 14 miles and will start at 8 am. For driving directions see: http://www.teamoregon.com/pmc/runs/spwaterdir.htm. The run is open to anyone wishing to run these distances with a group. Arrive early and park all the way to the back of the Park by the trail. Parking is limited so please carpool from home. Please leave your headphones, dogs and baby joggers at home

The runs will be along the flat Springwater Corridor in a double out and back Course map is available at http://www.teamoregon.com/maps/index.php?id=162. The Corridor is a multi use mostly paved path on the old Portland Traction Co railroad line that runs from east Portland to Boring. There will be several aid stations with water. You can sign up to help with an aid station at later runs.

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. You need to check in by signing the waiver every time you run.

Aid Stations!!
There will be 4-6 aid station stops. There will be water and Ultima at each stop. 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 email to . Before your turn, we call or email to 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 have been known to provide special treats such as jellybeans, gummy bears or tootsie rolls. You can ask your family as well. If you've never been a volunteer, this is your opportunity to help your fellow marathoners. Sign up this weekend or by email.

TRAINING RUN JUNE 7

The run for this weekend will be 12, 13 & 15 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 6 -7.5 miles of the route see http://www.teamoregon.com/maps/index.php?id=737. Please leave your headphones, dogs and baby joggers at home. RRS will offer and aid station at mile 5 both out and back, but we suggest carrying water for better hydration.

COACHED TRACK WORKOUTS START JUNE 19

PMC Coaching is for all marathoners, both first timers and those of you wanting to improve your time. The $100 marathon clinic package includes the Saturday long run, a midweek coached run or track session , the new edition of "Marathoning Start to Finish", a personalized online training schedule and log and a micro fiber Portland Marathon Training Clinic shirt . The midweek runs will meet at Duniway Park Thursday 6pm starting June 19. Runs will include fartlek, hill runs and track workouts to prepare runners to run or race the marathon. All clinic participants can learn all about marathoning through the new on demand video webcasts. Topics include training plans, nutrition, physiology, psychology, flexibility/strength and speedwork. Those registered for the coaching have access to the coaches at the weekend runs and at the track to answer all your questions. You can register online at http://www.teamoregon.com/pmc

TRAINING TIPS

What is the truth about marathon training, running and racing? Here are
some myths we constantly hear and some realities we've learned from training thousands of marathoners over 30 years to complete and compete in marathons: http://www.teamoregon.com/publication/online/mmyth.html

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