Recent Posts by Mary Chen

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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Run Clubs during the week!

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There are so many awesome run clubs in Portland. Expand your community! If you miss a day of running, you can make it up on one of your rest days.

Mon: 6:30-7:30pm portland women's run club at Duniway park

Tues: 6:30 Track workouts with PRC at Cleveland High School

6:00 Rose City Run Club at Bushwacker Cider

Wed: 6:30 Nopo Run Club at Stormbreaker Brewing

Thurs: 6pm at PRC in Beaverton

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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