Team Oregon
Portland Atlanta Kona

Marathon Clinic News 9/09/13

KIAH

Kiah has been running competitively since she was nine years old. The older she gets, the longer the distances she runs. Averaging three to four marathons a year, Kiah has done 14 marathons, including Boston, and five 50k's. She is a nationally certified Road Runners Club of America coach, a Marathon Maniac, and is the middle school long distance coach at Oregon Episcopal School. She ran throughout most of pregnancy, and is looking forward to returning to marathoning soon. Baby Kingston was born in July.

CONTENTS

1) FREE Training Run Sept 14
2) FREE Training Run Sept 21
3) Evening Seminar Sept 24
5) Training Tips

FREE TRAINING RUN SEPT 14 8 AM

The run will be 16 or 20 miles at 8 am starting from at lululemon 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 minutes. 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 8 - 10 miles of the mapped run http://www.teamoregon.com/maps/index.php?id=759. There will be 2 aid stations for out and back supplied by lululemon Carrying water or sports drink is recommended.

FREE TRAINING RUN SAT SEPT 21 8 AM

The FREE run on this weekend will be 16 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 run through Tualatin using the first 8miles of the route see http://www.teamoregon.com/maps/index.php?id=737. PMC will provide aid stations at mile 2.5, 5, 8, 11 & 13.5 with water and sports drink. Sign the waiver before you run.

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/wiz.html 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.

EVENING SEMINAR TUESDAY SEPT 24

The last seminar of the series is 7:00PM Tuesday Sept 24 in Room 104 Health Information Center Legacy Meridian Park Medical Center, 19300 SW 65th Avenue, Tualatin, OR 97062 . For map see http://www.teamoregon.com/maps/index.php?id=1542. This seminar will tell you everything you need to know about running the marathon. It covers taper, carbo loading, developing a race plan, what and when to drink, the course and recovery. If you are a first timer, this is one you don't want to miss. If you are not registered for the seminar series, you can register at the door or online for $30 see http://www.teamoregon.com/pmc/.

TRAINING TIPS

Need some tips on preparing to run or walk the marathon, check out
http://www.teamoregon.com/publication/online/novrun1.html

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