Team Oregon
Portland Atlanta Kona

Marathon Clinic News 5/13/14

KIMBERLY

Kimberly has been running for over 30 years. She started training with PMC in 1998 to help get her to her first marathon. Since then, she has run around 20 marathons including Boston twice and ones in Kenya, Antarctica, France & Italy. When not putting in mileage (or nursing an injury), she owns and runs a restaurant (Noble Rot) and hangs out with her French Bulldog, Chef.

CONTENTS

1) Training Run May 17
2) Training Run May 24
3) Registration Open PMC Coaching
4) Training Tips - Injury prevention

FREE TRAINING RUN MAY 17 8:00 AM

This weekend's training runs meet at Duniway Park and will feature a 10 or 12 mile run along the Terwilliger asphalt trail. The runs will enter Tryon Creek State Park. Any runner who want to run in a group for the listed distances is welcome. For a map of the route see http://www.teamoregon.com/maps/index.php?id=1550. Please no headphones, dogs or baby joggers.

For driving directions see http://www.teamoregon.com/pmc/runs/duniwaydir.htm. There is NO PARKING at the track so you must use local streets. DO NOT EVEN TRY TO PARK AT THE TRACK. The run directors and the aid volunteers need to meet in that parking lot and you will be asked to leave. Go to SW Hooker, the traffic light at the new health club (old YMCA) and go east to the neighborhood and find a place.

There are bathrooms and a water fountain at the park. There are bathrooms and a water fountain at about the 1.5 mile mark. There will be an aid station a mile 4 to visit both out and back

FREE TRAINING RUN MAY 24

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.

REGISTRATION OPEN PMC COACHING

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. You can register online at http://www.teamoregon.com/pmc

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. 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" http://www.amazon.com/dp/1494427591, the official marathon training guide.

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 3 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. A weekly yoga or pilates class can be a good way 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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