Marathon Clinic News 5/17/16WENDY
Group Leader Wendy Gibson has run 15 marathons and 2 ultras. She has been with PMC for 6 years including the last 4 as a group leader. Wendy's biggest reward is seeing the runners she's run with all summer cross the finish line. She credits PMC training for her own and others continuing success.
1) Training Run May 21
2) Training Run May 28
3) Training Run Aid Stations
5) Training Tips - Injury prevention
FREE TRAINING RUN MAY 21
The run will be 10 or 12 miles at 8 am starting from Road Runner Sports 23rd, 29 NW 23rd, Portland. For driving directions see: http://www.teamoregon.com/pmc/training/runs/rrs23dir.htm. Please park in the Uptown Center upper parking lot or the associated parking garage. The course will use the east side of the river route http://www.teamoregon.com/maps/index.php?id=1633. There will be 1 aid stations for out and back supplied by RRS. Carrying water or sports drink is recommended. Please no headphones, dogs or baby joggers.
TRAINING RUN MAY 28
This weekends' training run meets at Club Sport 18120 SW Lower Boones Ferry Rd, Tigard, OR 97224 at 8 am and will feature an 10, 12 or 13 miles. 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. The course will use parts of the Fanno Creek Trail, see http://teamoregon.com/maps/index.php?id=10720. There will be 1 aid station supplied by Club Sport. Carrying water or sports drink is recommended. Please no headphones, dogs or baby joggers.
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.
TRAINING RUN AID STATIONS
Aid Stations!! In return for the free training runs, we ask that you volunteer to man an aid station one weekend during the training period. To volunteer go to http://www.signupgenius.com/go/20f0848a5a72da2fc1-runners. We need more volunteers for the June 4 run in Gresham. 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.
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 at the marathon clinic. Each pearl is followed by a link to further information.
For complete information on training get a copy of "Marathoning Start to Finish, the official marathon training guide. http://www.amazon.com/dp/1494427591
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. Yoga and pilates may be good ways to both stretch and strengthen.
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.