Marathon Clinic News 05/15/17

KATHY

Kathy has run with the clinic since her first marathon in 1987 and been a group leader ever since. Kathy has run numerous marathon and ultras including a 100mile trail run. Kathy credits the marathon clinic training fro her ability to continue with her favorite sport all these years, but she does confess to being slower these days. She works in youth ministry. She loves to help first time marathoners reach their goals.

CONTENTS

1) Training Run May 20
2) Training Run May 27
3) Training Run Aid Stations
5) Training Tips - Injury prevention

FREE TRAINING RUN MAY 20

The run will be 10 or 12 miles at 8 am starting from Road Runner Sports 23rd, 29 NW 23rd, Portland. For driving directions see: http://www.teamoregon.com/pmc/training/runs/rrs23dir.htm. Parking in Uptown center lot 2 hours only, tickets will be given. Please find a 4 hour meter on the street or use the pay lot on 23rd & Glisan. The course will use the east side of the river route http://www.teamoregon.com/maps/index.php?id=1633 There will be 1 aid stations for out and back supplied by RRS. Carrying water or sports drink is recommended. Please no headphones, dogs or baby joggers.

TRAINING RUN MAY 27

This weekends' training run meets at Athleta Washington Square and will feature an 10, 12 or 13 miles. Mall opens at 6 AM for indoor walkers. Best place to park is by food court but all entrances and bathrooms are open, plan to use one on the way to athleta. Map of the mall is here http://www.shopwashingtonsquare.com/Directory/Map The course will use parts of the Fanno Creek Trail, see http://www.teamoregon.com/maps/index.php?id=10747. Athleta will supply and aid station near mile3 & 7. Carrying water or sports drink is recommended for all but a necessity if you plan on 12 or 13 miles. Please no headphones, dogs or baby joggers.


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 in 3 hours to those wanting to run 5 hours. Don't forget to sign the waiver before you go.

TRAINING RUN AID STATIONS

Aid Stations!! In return for the free training runs, we ask that you volunteer to man an aid station one weekend during the training period. To volunteer go to http://www.signupgenius.com/go/20f0848a5a72da2fc1-thank. We need more volunteers for the June 3 run in Gresham. 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 jellybeans, 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.

TRAINING TIPS

The first key to successful marathon training is to stay healthy and injury free. The marathon training clinics work with a number of experts to keep the runners healthy throughout their training. Some "pearls of wisdom" gleaned from the sports medicine experts at the marathon clinic. Each pearl is followed by a link to further information.
http://www.teamoregon.com/publication/online/injuries.html

For complete information on training get a copy of "Marathoning Start to Finish, the official marathon training guide. http://www.amazon.com/dp/1494427591

Training: Remember the easy days and the days off are the important ones for adaptation to occur. Follow the example of elite marathoners and run your long runs at a 75 - 80% effort. That works out to at least 1 1/2 minutes to 3 minutes per mile slower than your marathon goal pace. Working harder creates injury rather than making you faster. Add mileage slowly, follow the schedule and don't be in a hurry to run more or faster. http://www.teamoregon.com/publication/online/hardeas.html

Biomechanics: Pronation is not a bad thing, but a necessary occurrence. Some is good, a lot or not enough is bad. Choose shoes based on your biomechanics. There are cushioned shoes for those of you who don't pronate enough and motion control shoes for those with too much motion plus shoes in the middle. Have a technical running store help you choose. The life of a training shoe is a maximum of 300-500 miles or 6 months. Try new ones 6 - 8 weeks apart, so you don't end up with a totally worn out pair. http://www.teamoregon.com/publication/online/footmot.html

Strengthening: Weight training for runners should be endurance mode rather than strength mode, less weight more reps (25-35). Don't spend more than 30 - 40 minutes twice a week when you are marathon training. Do exercises that make sense based on your goals (we don't run sitting down and extending our legs). Most work should be on core strength, legs are getting enough work when you get to runs 16 miles or longer. http://www.teamoregon.com/publication/online/balance.html

Stretching: Stretching is not a warm up activity and should be done when the muscles are warm and relaxed. This means that the best stretching is after a run. When the runs get to 16 miles and longer, rehydrate, refuel and shower, then stretch. Work on relaxing the muscle and holding the stretch 30 seconds. Stretching should be an every day activity. Yoga and pilates may be good ways to both stretch and strengthen.
http://www.teamoregon.com/publication/online/stretch.html

Prevention keys: Variety is the spice of life. Don't do the same runs every day, use different shoes, vary terrain and even running companions. Remember "life stress is total" and reduce your running when stress is high. http://www.teamoregon.com/publication/online/cross.html

Keep ice handy. If anything even twinges during or after a run. Ice to numbness 3 - 4 times a day. If you have pain after running, ice and take 2 -4 days off. Continuing to run on an injury will make it worse. Be proactive, not a casualty.

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