Marathon Clinic News 04/02/2018

MOUNTAIN HARDWEAR

Come join us for the kick off run from Mountain Hardwear






CONTENTS

1) FREE Training Run April 7
2) Marathon/Half Marathon Training Clinic 2018
3) Training Run April 14
4) Training Tips

FREE TRAINING RUN APRIL 7

What does FREE mean? FREE means this run is open to anyone who wants to run the distance with a group. You do not have to be enrolled in the clinic.

The FREE Kickoff Run for the 2018 Marathon Training Clinic will be April 7 8 am at Mountain Hardwear, 722 SW Taylor, Portland. For directions to the start see http://www.teamoregon.com/pmc/training/runs/mtnhdwdir.htm. Mountain Hardwear will offer post run refreshments. Please leave your headphones, dogs and baby joggers at home. The doors will be open at 7:30 am.

This will be the first of the weekly training runs that take place Saturdays. The first run is a 4, 6 or 8 mile run on the waterfront. http://www.teamoregon.com/maps/index.php?id=1398. Park in any of the nearby garages. There are 12 pace groups led by experienced marathoners for marathon goals from 3 hours to 5 + hours. The clinic provides some charts to help you pick your proper pace group and the volunteer leaders will help you run the right pace and have fun.

The Marathon Clinic offers different training schedules based on your current level of fitness and running experience. They are customizable for any fall marathon. Saturday's middle distance is the one for the beginners training schedule and is appropriate for most runners. You will hear this often throughout the season: doing more is not better but frequently leads to injury. This weekend, choose the 4 miler if you are running less than 12 miles per week and your longest run in the last several weeks is 4 miles or less. (All the miles are marked every .5 mi if you need to run less than 4). Pick 6 if you are currently running 13 - 20 miles per week and your longest recent run is 5 -6 miles. The 8 mile choice is for experienced runners currently averaging well over 20 miles a week with a 8 mile or longer long run. There is no need to be in a hurry, you have 6 months to get to the marathon and we want to get you there healthy and injury free.

Long group runs continue every Saturday until the marathon at various locations around the metropolitan area. You should only run one long run a week. If you choose to run for free, you must volunteer once during the season to staff an aid station for your fellow runners(noone has ever regretted it). 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 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.

MARATHON CLINIC 2018

Sign up as soon as possible, we limit precipitants for better coaching experience. Clinic participants can learn everything they need to know about marathoning through the on demand video webcasts. Topics include training plans, nutrition, physiology, psychology, flexibility/strength and speedwork. The $150 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 package is $125 for returning members. The midweek runs will meet Thursday 6pm starting mid June. Runs will include fartlek, hill runs and track workouts to prepare runners to race the marathon. Pre-register online at http://www.teamoregon.com/pmc and have your training schedule with distance and pace before the first run.

TRAINING RUN APRIL 14

The training run for this weekend adds one mile to the last week's distance. The run will be 5, 7 & 9 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 out and back run through Tualatin using the first 2.5 - 4.5 miles of the route see http://www.teamoregon.com/maps/index.php?id=737

TRAINING TIPS

For an introduction to training science and philosophy see http://www.teamoregon.com/publication/online/hardeas.html

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