Team Oregon
Portland Atlanta Kona

Marathon Clinic News 6/25/14

KATHY

Kathy Fedr has been running marathons since 1987. She became a group leader in 1988 and looks forward to the Portland Marathon Clinic every year. She is a certified RRCA coach. She has done a 100 miler, a 24-Hour track run, multiple 50 milers and 50K's. She feels the Portland Marathon Clinic has made it possible for her to be running as long as she has with few injuries. She enjoys being a group leader and helping runners achieve their goals, especially beginning marathoners.

CONTENTS

1) Weekend Training Run June 28
2) Weekend Training Run July 5
3) Training Tips

TRAINING RUN JUNE 28

This weekend's training runs meet at 8 am at Duniway Park and will feature a 14 or 16 mile run along the Terwilliger asphalt trail. The runs will enter Tryon Creek State Park continuing to Lake Oswego, the turnaround. 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.

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.

Aid Stations!! There will be two aid stations on the course providing aid 4 times during the run. There will be water at the 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 emailing . We need lots of volunteers for Saturday July 26 at Vancouver Lake and for Aug 9 on the Marathon Course. Before your turn, we call or email and 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. Some volunteers have been known to provide special treats such as jellybeans, gummy bears or tootsie rolls. You can ask your family to help as well. If you've never been a volunteer, this is your opportunity to help you fellow marathoners.

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

TRAINING RUNS JULY 5 8AM

The run for this weekend will be 15, 16 & 18 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 7.5 9 miles of the route see http://www.teamoregon.com/maps/index.php?id=737 .
RRS will offer 2 aid stations at mile 4 & 8 both out and back, but we suggest carrying a water bottle for better hydration. Please no headphones, dogs or baby joggers.

TRAINING TIPS

Specificity of training is important for marathoners. Although cross training is highly touted; there are no studies that show cross training makes anyone better at their primary sport. Adding different exercise just to get in more exercise makes no sense when the body and the legs are fatigued from trying to be able to run long distances. There are supplemental things that are worthwhile to keep the body healthy. When doing supplemental activities, you must consider training volume, specificity and psychological state. An occasional bike ride on an easy day adds fun and variety but weekly long rides in addition to long runs make for tired legs that don't perform well in the primary sport. Using the elliptical trainer once or twice a week simulates running and can be used for variety or safety.

When the long runs get to 16 miles and longer, continuing or adding leg weight training just increases the possibility of injury. Yoga and Pilates work on both core strength and flexibility and can be done one or two times a week. Hot yoga is not recommended for endurance runners because of the high probability of injury in dehydrated muscles. If you do hot yoga, make certain you can bring and drink water throughout the workout. Daily work on stretching is important to maintain flexibility. But you must be warm and relaxed for proper stretching. After those long runs or walks hydrate, refuel and shower before working on the stretching to give those tired dehydrated muscles a chance to recover a little before getting them to relax.

The best training for marathon running is doing one long run a week supported by the midweek mileage. How long does this need to be? The long day should be about 30% of your weekly mileage, when it gets to more than that amount you will have difficulty recovering before your next long run. For beginners, a long run of twenty miles done at a slow pace taking about the same time as the planned marathon finish time is recommended. To recover from runs longer than 20 miles takes the ability to run more than 50-60 miles a week. A good strategy for those doing fewer than 50 miles a week is to alternate 16 and 20 mile runs last 2-3 months before the marathon.

Adaptation to the long runs is important for marathoners. Many of those quick training programs include one run of 20 miles. You may be able to barely complete a marathon after this, but, since you are not adapted to the marathons endurance demands, you are not prepared to perform well or recover easily from the effort. It takes 4 - 8 weeks to adapt to any given distance. If you average your long runs in the 6 weeks before the marathon (discounting the last 2 weeks of taper), you can see the distance your body has adapted to run easily. If you want to complete the distance, enjoy the experience and recover in a few weeks, you need to do a minimum of 2 twenty's and would feel better in the marathon with 3 - 6 runs of that distance.

Besides adapting to the distance, the other part of marathon specificity is developing the ability to run comfortably at marathon goal pace. Doing some runs at marathon pace can develop this. The distance of these runs should be from 2 -6 miles at marathon goal pace. One of the most frequent questions is "how do I get from long slow runs to marathon pace?" The answer is pace runs, tapering, carbo-loading and event day excitement.


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