Team Oregon
Portland Atlanta Kona

Marathon Clinic News 4/28/14

WENDY

Group Leader Wendy Gibson has run 10 marathons and 3 ultras. She has been with PMC for 5 years including the last 3 as a group leader. Wendy loves helping runners and credits PMC for her continuing success and new PR's.

CONTENTS

1) Training run May 3
2) Training run May 10
3) PMC Coaching
4) Training Run Aid Stations
5) Group Run Courtesy
6) Training Tip - Long Run Preparation


TRAINING RUN MAY 3

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 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.


TRAINING RUN MAY 10

The run for this weekend will be 9,10 &12 miles at 8 am 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 4.5 - 6 miles of the route see http://www.teamoregon.com/maps/index.php?id=737
There will be an aid station close to mile 4, but carrying your own supply is a good idea for runners .


PMC COACHING

PMC Coaching is for all marathoners, both first timers and those of you wanting to improve your time. The $100 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 midweek runs will meet at Duniway Park Thursday 6pm starting June 19. Runs will include fartlek, hill runs and track workouts to prepare runners to run or race the marathon. All clinic participants can learn all about marathoning through the new on demand video webcasts. Topics include training plans, nutrition, physiology, psychology, flexibility/strength and speedwork. Those registered for the coaching have access to the coaches at the weekend runs and at the track to answer all your questions. You can register online at 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, 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


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