Recent Posts by Mary Chen

The Portland Marathon was a success!

Let's do it again next year! The date is already set for Oct 4,2020. Thank you Jared Rohatinsky from Revel Running!  He did a phenomenal job taking on this epic event. We got to keep some of our favorite traditions and at the same time new innovative traditions were born. High fives all around. If…
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2020 Registration

Is it too early to start planning for next year? Absolutely not! Open registration will be Jan 1st. You can get more info about our program at any of the Portland Running company stores. We will also have coaches available at the Run with Paula Winter series Dec-Feb.  Our season is 27 weeks long, and…
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Heart Rate and Pace

Pacing and Heart Rate Finding a pace your can sustain for 26.2 (or Half – 13.1) miles can be quite challenging and elusive for many new runners and walkers. However, with the help of technology, runners and walkers can gain tremendous insight to their body’s natural ability to sustain a specific pace using your heart…
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Pace- How fast should I go?

PACING: How fast should you go? Every run or walk during the week should have a purpose, and the intensity of the workout should match that goal. When we start the season, we are building our base (increasing mileage, gaining aerobic fitness and endurance). Most of the runs and walks should be an easy effort,…
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Track Workouts!

We will be hostly weekly track work outs on Tues at Duniway Park. Coach Deb will be leading us thru a series of warm ups, drills and hills.  Tomorrow we are meeting at 6am! This is a 60min work out, so you'll be done at 7am and ready to seize the day. =D If you…
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What Color Group am I? Green, Yellow, Red or Purple?

In the past, Portland Fit has used color groups to designate paces for our long runs & walks on Saturdays. The weekly schedule had slightly longer workouts for “faster” color groups. However, your pace does not necessarily match experience, goals or current fitness. Compare a fast, novice runner, training for their first half/full marathon, versus…
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Hydration

https://www.rei.com/learn/expert-advice/hydrate.html Interesting article from Outside: https://www.outsideonline.com/2312886/costco-high-performers-dream  
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Recovery

Here are 10 quick tips: Hydrate as soon after your run as possible with Gatorade or an electrolyte drink Stretch major muscle groups and anything that is sore or tight. Roll out any nagging injuries or problem areas. Eat a small meal that contains a 4 to 1 ratio of carbohydrates to protein Take an…
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Sat Routes

8/18- 20mile benchmark https://www.mapmyrun.com/routes/fullscreen/2201360818/     6/20 http://www.mapmyrun.com/routes/view/2114646463 6/9 http://www.mapmyrun.com/routes/view/2087944879 5/12 8miler 1.) Head northwest on SW Nimbus Ave 2.)  L Sw Gemini Dr 3.)  R Sw Nimbus 4.) R Scholls Ferry Rd 5.) R Sw Conestoga Dr 6.) R Sw 125th 7.) L Sw Brockman St 8.) L Sw 130th ave 9.) R Sw…
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Nutrition

Nutrition plans an integral role during your marathon/half marathon training program. Here are the key points to be aware of: Water • Is essential • Need 5-12oz every 10-12 minutes • Active individuals should consume at least 10-12 cups a day • No calories/ CHO/sodium for events lasting under an hour, more than an hour…
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True Potential Chiropractic

Dr. Brian Bell and his team is here to take care of all your recovery and preventative care needs! True Potential Chiropractic provides spinal and postural screenings, massage, and nutrition. https://tpcportland.com
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Lionheart Coffee

Lionheart Coffee Courage. Bravery. ABOVE ALL ELSE, COMPASSION. This is our local Beaverton sponsor! They will keep up energized in the morning and help us with recovery after our runs.
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