Team Oregon
Portland Atlanta Kona

Marathon Clinic News 5/20/13

WENDY

Group Leader Wendy Gibson has run 8 marathons and 2 ultras. She has been with PMC for 4 years including the last 2 as a group leader. Wendy loves helping runners and credits PMC for her continuing success and new PR's.

CONTENTS

1) FREE Training Run May 25
2) Wildwood Trail Parking Carpool PLEASE
3) FREE Training Run June 1
4) Advanced Marathon/Half Marathon Training
5) Training Tips - Injury prevention

FREE TRAINING RUN MAY 25

The run will be 10 , 12 or 13 miles at 8 am starting from at lulemon 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 mintues. The run will go down Couch to the Waterfront, then across the Steel Bridge pedestrian pathway to the East Side Esplanade. We'll use the first 5-6.5 miles of the mapped run http://www.teamoregon.com/maps/index.php?id=759. You might want to bring your water bottle.There will be an aid station at the 3 mark remaining until runners return supplied by lululemon Carrying water or sports drink is recommended.

FREE TRAINING RUN JUNE 1

This free 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.

ADVANCED MARATHON/ HALF MARATHON TRAINING STARTS JUNE 20

Achieve a faster, better marathon by participating in the Advanced Marathon/Half Marathon Training Program starting June 20. This 16 week program is for experienced marathoners/half marathoners running either the Portland Marathon or other October, November marathons/half marathons. All paces and goal levels are welcomed.
Minimum Requirements: Marathon--one marathon completed + base of 30 miles per week. Half marathon--one half marathon completed + base of 25 miles per week.

The coaches are RRCA certified running coaches with over 25 years of experience coaching marathoners. They will guide the runners to set and achieve their marathon goals while training in a fun and social group environment. For complete information and registration see http://www.teamoregon.com/pmc/training/. You must preregister online and space is limited , no registration will be accepted at the track.

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. For good advice, purchase "Running Strong and Injury Free" http://www.runningstrong.com/buybook.html

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 2 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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