Marathon Clinic News 5/03/16MARK
Mark has been a group leader with PMC for 5 years., Mark ran his first marathon in 2009. He started out training with the PMC 4:20:00 pace group, and over eleven marathons, he has gradually decreased his marathon finish times. You will usually find him helping lead the 3:30 pace group, and he's looking forward to the Thursday evening workouts with the clinic this summer.
1) Training run May 7
2) Training run May 14
3) PMC Coaching
4) Training Run Aid Stations
5) Group Run Courtesy
6) Training Tip - Long Run Preparation
TRAINING RUN MAY 7
This weekends' training run meets at Club Sport 18120 SW Lower Boones Ferry Rd, Tigard, OR 97224 at 8 am and will feature an 8 or 10 mile out and back in Tualatin.. For driving directions see http://teamoregon.com/pmc/training/runs/clubsportdir.htm. Please park in the Tualatin Foursquare Church lot on the corner of Childs Road & Boones Ferry, look for big blue Club Sport building across Childs Road Meet us inside the Club at the top of the stairs to sign waivers & use bathrooms. Club Sport is offering a 20% discount in their Pro Shop. Water fountain and bathrooms at 5 miles . For a map of the course, see http://teamoregon.com/maps/index.php?id=10717
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 in 3 hours to those wanting to run 5 hours. Don't forget to sign the waiver before you go. The training run is open to anyone wishing to run with the group. Please leave your headphones, dogs and baby joggers at home
TRAINING RUN MAY 14
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 is for all marathoners, both first timers and those of you wanting to improve your time. The $125 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 start Thursday 6pm starting June 23. 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 email@example.com 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. First volunteer aid station will be June 4.
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: