Team Oregon
Portland Atlanta Kona

Marathon Clinic News 4/29/13

GROUP LEADERS

The Portland Marathon Training Clinic relies on these valuable group leaders to keep the runners on pace and on course. These are some of the number of leaders who volunteer their time most weekends for the summer. We appreciate their commitment and efforts and will feature them individually throughout the training season.

IN THIS ISSUE:

1) FREE training run May 4
2) Training Clinic Seminar May 7
3) FREE training run May 11
4) Advanced Marathon/Half Marathon Program
5) Training Run Aid Stations
6) Group Run Courtesy
7) Training Tip - Long Run Preparation
8) Yoga for Runners

FREE TRAINING RUN MAY 4

This weekends' training run meets at lululemon athletica Bridgeport Village in Tigard at 8 am and will feature an 8 or 10 mile out and back in Tualatin. The FREE training run is open to anyone wishing to run with the group. Please leave your headphones, dogs and baby joggers at home. For driving directions see http://www.teamoregon.com/pmc/training/runs/lululemonbdir.htm There is plenty of parking at the shopping center . We will have an aid station and bathrooms at 5 miles . For a map of the course, see http://www.teamoregon.com/maps/index.php?id=1429
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.

Don't forget to sign the waiver before you go.

PORTLAND MARATHON TRAINING CLINIC SEMINAR #2 MAY 7

Seminar Two of the Training Clinic is Tuesday May 7 at Meridian Park Hospital Community Health Bldg from 7-9:30 P.M. For map see http://www.teamoregon.com/maps/index.php?id=1542 It's not too late to sign up for the clinic package and get all the goodies; the first seminar is available online and your schedule will start soon after you register. The seminar will discuss marathon physiology. and feature a panel of sports medicine experts on Injury Prevention and Treatment. They'll talk about flexibility, strength training and biomechanics plus how and when to buy shoes. If you are having some problems, this is the clinic to attend. The physical therapist will be available before the clinic to answer your personal injury questions. You can still register for the package and get the first seminar online along with the book, shirt, schedule and all the rest of the seminars for $120. You can register for a single session ($30) on line at http://www.teamoregon.com/pmc or register at the door. You can also purchase "Marathoning Start to Finish" and/or a dry fit clinic shirt.

ADVANCED MARATHON TRAINING

The advanced marathon training program will begin in June. This 16 week program for experienced marathoners will offer midweek coached run or track session plus 16 week personalized online schedule and log 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 the marathon. The cost will be $90, space is limited and all registrations need to be online before the clinic starts. For more info see http://www.teamoregon.com/pmc/

TRAINING RUN AID STATIONS!!

The marathon provides the supplies and you, the runners and walkers, provide the volunteers. In return for the free training runs/walks, 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 you fellow marathoners. Sign up this weekend.

GROUP RUNNING COURTESY

Running, especially in large groups, may be new to many of you and therefore, there are some common running etiquette rules that you should know, to make running enjoyable for yourself, and others around you.

1) Be aware of others using the same space. Cyclists and other exercisers have the same right to that space as you do; therefore, you need to make room for them! When a cyclist approaches behind your group, they will usually yell, "On your left," or "On your right," so they can pass on that side. You need to move out of their way, as well as yelling up to the runners in your group ahead of you, so they can move over as well. This also keeps you safe from a fast moving cyclist hitting you, because they cannot stop in time.

2) Be alert to your surroundings. The easiest way to stay alert is to not wear headphones, or anything that could hinder your hearing. If your group leader or other runners need to tell you of a danger coming up, such as traffic, or cyclists, or a hazard in the path, you may not hear what is said, due to the music you are listening to. We ask you to not wear headphones nor bring baby joggers and dogs to any of the runs.

3) Stay behind your group leader. The group leader keeps the pace, to keep you healthy, and watches out for you, to make sure hazards are announced, as well as keeping the group together and organized, so that if someone in the group does become injured or ill, it may be noticed and addressed promptly.

TRAINING TIP - LONG RUN PREPARATION

Be ready for those long weekend runs:
http://www.teamoregon.com/publication/online/longrunprep.html

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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