A Users Guide to the Portland Marathon

By Patti and Warren Finke

Whether you are walking, running or racing, a marathon can be a challenging experience, There are some secrets that can make any marathon easier and some specific things you can do to make your Portland Marathon experience successful.

Twentysix miles is a long way to go. There are some training approaches we have used in our clinics that can make the distance and the pace easier. The first key is doing several runs or walks that have you training for about the same amount of time that you are going to take to complete the marathon. The best way to do this is to run or walk 20 miles at a pace that is 1 - 2 minutes per miles slower than your marathon pace, The long walk or runs allow you to experience marathon time both physically and psychologically. One of the best psychological experiences is to do a long walk or run on the marathon course such as the ones offered by our Portland Marathon Training Clinics for both runners and walkers.

How do you get from long slow runs or walks to being able to run at marathon pace? The other part of training is some specific runs or walks at marathon pace. The tempo or pace workouts are essential for racers and for walkers. They give athletes the ability to go out at the correct pace and the ability to maintain it if coupled with enough endurance work. Team Oregon and the "Fit’n Fast Walk Programs offer tempo workouts weekly in the last weeks leading up to the marathon.

The first two goals for any marathoner should be to finish and feel good! Always set yourself up to win. That means if you are racing for a time goal that you have an acceptable finish goal, a what you think you should be able to do and what you’d like to run. These should not however, be too far apart like 3:30 acceptable, 3:00 doable and 2:30 what you’d like to do. A better suggestion is 3:30 acceptable, 3:20 doable and 3:15 a great day!

Set multiple goals and other kinds of goals such as to stay healthy, have fun, drink at all of the aid stations etc.

Here are some strategies gleaned from running the Portland Marathon many times and coaching more than a thousand others who have run it.

• Before the Start - If you have a chance, run, bike or drive the course before the race. The Marathon provides bus tours from the expo the day before the race.
• Race Morning - visit the new area to house the porta potties, designated P Street, between the Portland Building and City Hall (Main Street between 4^th & 5^th)
• The Start - It is very easy to start out too fast on this course because the start is downhill. Make sure you warm up with 10 or so minutes of very easy running to help you relax. The start is narrow and downhill for the first mile. For a clean start stay in the middle of the street. Run the first mile very easy and relaxed like it is a continuation of your warm up. Your 1 mile split should be no more than 5 seconds faster than the pace you want to average.
• Mile 2 - The Harrison Street Hill is a major feature of the course. Although the hill rises no more than 120 feet from mile 2 to mile 3.5, it is quite steep at its start and it is easy to run it too hard early in the race when your emotions are high. Running too hard here will use up those muscle glycogen reserves you will need after mile 20. Shorten your stride as you turn onto Harrison and take it easy for the first 2 blocks of the hill. As it flattens out you can speed back up. Stay at a level where you do not feel like you are pushing it on the hill. A heart rate monitor can be very useful here. Only allow it to go 5 beats above your marathon target heart rate on the flat. The first aid station.
• Mile 4 and 5 - The First Avenue Downhill. A good place to loosen up your legs and get into an easy stride for the rest of the race. Don’t hold back on the hill but don’t push it either. All this time you should feel like you’re very comfortable and easy. You should feel as if you’re not working hard enough.
• Mile 6 to 11 - This is a straight flat out and back section along the docks fronting the Willamette river. You must do several things on this stretch. First you must work at getting into a comfortable sustainable pace, hopefully the one you want to run for the entire race. Second, the wind often blows up the river in the morning. Find someone large or a group to run behind. If you can feel wind on Front it will be twice as strong on St. Helens Road after 13 miles. Make sure you have someone to draft. In experiments we have made with pulse rate monitors on St. Helens Road, runners had heart rates 5 beats lower when they were running behind someone into the headwind. The last thing you must do on Front Street is handle the long and normally boring out and back. Fortunately, on race day you can entertain yourself by watching and encouraging runners coming the opposite direction and by looking for some of the landmarks noted below.
• Mile 12 - Run up to 26^th Street. This section about a mile long is a gradual uphill that doesn’t really show on the course topo maps.
• Mile 13 to 17 - St. Helens Road. Besides protecting yourself from the headwind mentioned above, this section can be hard mentally because you can see the St. Johns Bridge which is 4 miles away and not getting any closer. Just concentrate on your pace and the bridge will come. Remember, from the bridge you only have 8 miles to go and its mostly flat and downhill.
• Mile 17 - This is the second and last uphill of any consequence on the course. It consists of the approach ramp and arch of the St. Johns suspension bridge. The top of the bridge is the highest point on the course. The strategy for running this hill is the same as Harrison Street. It is steepest at the start of the rather long ramp. Shorten your stride and take it easy on the ramp. For a thrill, spit off the bridge at its apex and then head home down the other side.
• Mile 19 to 22 - The bluff. After dropping off the bridge there is a short steep down and up over several blocks and then you are on Willamette Boulevard passing through a nice residential section and past the University of Portland. After you run past the University of Portland you have a nice view of the river and downtown Portland on the other side in the distance. You have some potential for a headwind here on days when it is cloudy or raining. Near mile 20 there is a slight uphill grade which you may feel. Don’t worry, you aren’t failing. There is a rise there.
• Mile 22 - The Greeley Street downhill. This is the last prominent feature - a downhill about a mile long. Although it is downhill, this section may not feel all that great if your legs are tired or your form is gone. If you’ve been training on hills and can run smoothly downhill, you will have an advantage. It is often the place where the race is won or lost by the leaders.
• Mile 24 - Steel Bridge approach. This can be a warm section since it is exposed and on concrete. Make sure you are not dehydrated before you get here.
• Mile 25 - At the far end of the Steel Bridge. From here you have a little over a mile to go. Now you can get excited. You’re going to do it!
• The Finish - Make sure you pay attention and go into the right chute. Make sure you get your medal, space blanket and rose (if you’re a woman). Congratulations!!! Keep moving so your blood pressure doesn’t drop precipitously. If you need medical help ask someone. The first aid tent is on your right as you come out of the chute. Don’t be afraid to ask for ice for that sore knee or foot. First aid now can save you an injury next week. Sample the available food and drinks. Go to the Portland Building and pick up your warm ups and your finishers shirt. Reward yourself with a meal of whatever sounds good to you, If you have a beer, be certain to follow it with water to rehydrate.

There are many entertainment groups and points of interest that have over the years become landmarks at Portland Marathon. Watch for them and many others along the way:

• Mile 0.7 - The Chinese Gate- There may be a dragon lurking nearby.
• Mile 1and 25- Marathon Avenue - a street built just for the Marathon and only open on Marathon day
• Mile 2, 5, 26 - Classical and Jazz Pianist in Formal attire
• Mile 6 - The Whistler
• Mile 11+ - The Dock Spot - famous for their dumpster
• Mile 17 -18 - Bridgeport Brewery Bridge Entertainment -on ramp, deck and bridge finish various bands
• Mile 18 - The Keystone Cops
• Mile 19 - The Belly Dancers
• Mile 21 - Informal family beer garden - drink a beer at your own risk
• Mile 24 - Widmere Microbrewery
• Festive Finish - not only food and drink in the immediate finish, but band, balloons and party in Shrunk Plaza. Finish results posted on the wall of the Portland Building 

How To Dress: Pin your number on the front so that is visible to course marshals and finish area announcers. Under dress: Wear a singlet and shorts unless it’s under 50. Walkers may want to start with a T shirt or light weight jacket. If you feel a little chilly at the starting line, you know you are dressed just right. You can leave warm ups in the basement of the Portland Building. You’ll get a bag and can mark it with your number to collect when you’re done.

How and what to drink: Take advantage of all the aid stations. There is aid every two miles. Start at mile 2 with water and drink water at every stop. Start with Gatorade at the second aid station and drink a cup at least every other stop. Take in the Power Gel at various intervals throughout the marathon. Experienced racers: take a cup with a straw and slow a little to drink. Beginners: take a walk break as you drink, it will give you a rest and make it easier to finish. Walkers: bring a water bottle and snacks as well as taking the available aid. Use the aid stations as sub goals within the marathon. You can always walk or run 2 miles.