Lecture Notes

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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Cross train with Yoga!

Yoga is perfect for recovery, flexibility and stability. There are great yoga poses that integrate your whole body for post run cool downs. We are partnering up with Flex and Flow. We have free intro classes available and discounts for new members. Contact USAFit Portland for more details! If you can't make it to a class,…
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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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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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Staying Visible While Running

Running is one of the healthiest forms of exercise. According to the American Heart Association, 150 minutes of brisk physical activity per week goes a long way in maintaining healthy blood pressure and heart function. While it’s ideal to travel on designated jogging paths, sometimes it’s impossible to avoid running alongside traffic. If this sounds…
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Final Race Preparation Notes

Race Expo Must go to pick up bib, packet, and shirt Don't sample NEW things that cause upset Don't spend lots of timing walking around, stay off your feet Saturday Stay off feet as much as possible, relax Stay hydrated - sip sip sip Bigger meal at lunch, simple carbs lite protein at dinner, not…
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Running Safety and Gear Check!

Safety Review road rules- run against traffic, stop at lights, eye contact w/drivers Cell phone - carry phone for emergencies!  Use a cell phone holder – arm or waist band Shoe tag - EBF tag for emergency contact-it’s also reflective Road ID can add important medical info-allergies/etc - for wrist, shoe, or neck tag Dusk/Dawn/night use head…
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Recommended Runner Reading

New Runner: Proper Running Etiquette Wet Equity – Pool workouts for runners Everything You Need To Know About Hill Training 4 Sprint work outs that will increase your speed! Chip Gaines: "Never Judge your full potential based on your first run" Nutrition~ For serious training, hold the carbs at dinner time.  
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