WHAT'S INSIDE
- Happy St. Patrick's Day!
- Letter From the Director
- My First Marathon
- Set your watch…almost time to start training for your 2012 Portland Marathon
- Shamrock Run 2012
- Ten Reasons Why Runners Should Include Weight Training
- Noe International
- Clubsport 5 & 10K
- Portland Marathon Partner Events
- Portland Marathon out & about
- Portland Marathon’s popular Event Director's College coming to Charleston, South Carolina on March 28-29
- Where Did You Wear Your Shirt?
- In Your Words
- 41st Portland Marathon
March 2012 News, updates, tips, and true stories as we countdown to the 41st Annual Portland Marathon on 10-07-12.

Happy St. Patrick's Day

Recently named "Best Marathon in the Northwest" with the "Best Marathon Swag" by Competitor Magazine, the Portland Marathon strives to deliver a better event each year, and 2012 will be no exception—register early to secure your place at the start!

Letter From the Director

This is an exciting time in the season. Training Programs are about to start! We are just about six months from our 41st Portland Marathon. And sign-ups for the Event are at a record pace.

The Half is now closed except for charity and our "free" entries (see our web page at portlandmarathon.org). And, remember the clinic runs of the Portland Marathon are free. Indeed, the Portland Marathon evening clinics are the best of their kind. Learn more at portlandmarathon.org/events.

We are also pleased that for the third year the German running magazine "Runners" has listed the Portland Marathon in the list of Top 10 International Marathons out side of Germany. This news coupled with the recent accolades from Competitor that the Portland Marathon is "The Best Marathon in the Northwest" and the "Race with the Best Swag," really is a true credit to our hard working Event Committee.

At the end of March, the Portland Marathon will host its first event Directors Conference in Charleston, SC. We have been asked to do this by our friends who host the 40,000 Cooper River Bridge 10k Run. Our faculty will include Allen Steinfeld, past Event Director of the New York City Marathon; Wally Kastner, Event Director from Big Sur; Scott Keenan, Event Director of Grandma's Marathon in Duluth, Minn; Ric Nealis, Event Director of the Marine Corp Marathon; Julian Smith from the Cooper River as well as other top industry leaders. The Charleston College will take place March 28 and 29th. The 24th Edition of our Portland Event Director's College will take place here in Portland October 4-6, 2012 at the time of our event.

We want to also remind you, we hope local runners are planning to participate in this years local 10k Shamrock Run next week. And do not forget the Run for the Roses Half Marathon at the start of April. We want to highlight and endorse true local events. Please be sure to see the Training Partners page on our website for other runs and walks. Information is available in this newsletter and here on our website: portlandmarathon.org/events_partner_runs

All the best for a great March. And remember…do not wait to secure your spot in the 2012 Portland Marathon…register now!!!

Our October 7th will be the best yet…guaranteed!!!!

- Les Smith

My First Marathon

Most first marathon stories are a litany of trials and triumph. Mine is mostly the story of triumphs, mainly because of my choices and location. Choice number one was the Portland Marathon to be my marathon introduction mainly because I live here. The Marathon itself was wonderful with lots of support for a first timer and it lived up to all my expectations. I loved the bands and the other entertainment.

Yes, there were a few moments out there when it was hard going, but mostly I knew I could finish and, in fact, I met the clinic goal of “Finish and Feel Good,” I was so happy to see the coaches and group leaders at their finish tent and they all hugged me even though I was sweaty.

How did I accomplish all this? My second good choice was to train with the Portland Marathon Training Clinic. I found the Portland Marathon Training Clinic from the Marathon web page and was so pleased with all it offered. I loved the free runs every Saturday. My group leaders were so helpful and the group bonded as we ran together and chatted every weekend.

My fellow runners were friendly and supportive. We had both newcomers and experienced runners in the group so someone had experienced almost everything imaginable. The pace was comfortable and I had no idea that adding distance to runs most weeks could be fun.

The evening seminars taught by the experienced and certified coaches were full of information. In fact, they explained the physiology of the slow and comfortable running in great detail and how the training plan makes perfect sense.

They also explained why we ran the midweek miles to stay healthy and recover from the weekend long ones. I learned so much about running and myself through the process of building enough miles to complete the marathon. I did have one week when my knee was tender, but the coaches fixed me right up and I only lost a few days of training. I needed new shoes after all the miles, duh!

My favorite run was the “Bus and Brunch 20 Miler”. We showed up early to ride the bus and had no idea where we were going. It wasn't until the bus let us off in Boring that we realized we were going to run the Springwater Corridor all the way back to Willamette Park. The group leaders didn't even know where we were running until we got there. How fun. The brunch was great, just what I wanted after 20 miles, capped off by homemade brownies.

My biggest revelation is that I want to run more marathons. Yeah I'm hooked. I simply loved the marathon and would recommend Portland Marathon and the training group for everyone.

It's time to start thinking about training for 2012 Portland Marathon and Half. I decided to share my story so that you could join me in my training. The free runs start April 7 at Mountain Hardware with 4, 6 or 8 mile runs and groups from fast to slow.

You'll find one that's your pace. The coaches will be there to answer all your questions and help you. If you register for the seminar series you get this great online training schedule and log. It tells you how far and how fast to run every day. You get a copy of “Marathoning Start to Finish”, which is filled with loads of marathon and training advice. The first seminar is April 17th at Meridian Park Hospital. I know that they’ve added half marathon training this year.

- Yaki

For complete information and to register go to teamoregon.com/pmc/training/ I suggest subscribing to the email for locations and maps of the training runs plus extra marathon and training tips. See you there!

Facebook: facebook.com/marathonclinic

Twitter: twitter.com/runpdxmarathon

Set your watch…almost time to start training for your 2012 Portland Marathon

Online Training Programs

The Portland Marathon has teamed up with ActiveTrainer coaches to create Marathon, Marathon Walk, Half Marathon, 10K Non-competitive Walking and 5 Miler-competitive run training programs that are a balance of aerobic, anaerobic and cross-training workouts. These training programs are built to get people of all levels across the finish line. Whether you are brand-new to running or a veteran getting back into the sport and are thinking of signing up for the Portland Marathon or 1/2 Marathon, you are invited to join our training program!

Click Here for the Online Training Program



Portland Marathon Training Clinic

The Portland Marathon Clinic offers several programs leading to the successful completion of the Portland Marathon. Established in 1984 the Clinic has helped thousands of runners and walkers complete their first Marathon and 100's of others to achieve their personal bests. It provides proven, safe and supported programs. It is the sanctioned official training program for the Portland Marathon.

Enter the Training Clinic



Meet our Coach!

Coach Jared Leeper was born and raised in Oregon. He began his education at Southern Oregon University, majoring in exercise science and was a captain for the university's football team.

Jared has been professionally coaching since 2007. As a health and fitness practitioner, he is very grateful for the opportunity to assist others in achieving optimal health through education, real strength training, individualized nutrition, and had dedicated his life to helping people "Live Healthy, Lean, & Fit.”

"I believe that when you invest in something of value, it lasts a lifetime. And I guarantee my coaching provides this. Visit my site ProgressingPerformance.com and see how I can better your life and performance today!"

Submit your coaching questions to the Portland Marathon's Coach Leeper at CoachsCorner@portlandmarathon.org

In the best of health,
Coach Leeper
Jared@progressingperformance.com

Shamrock Run 2012

Sunday, March 18th Registration is open now. shamrockrunportland.com

Ten Reasons Why Runners Should Include Weight Training

Ten Reasons Why Runners Should Include Weight Training by Charles Poliquin

If you like to run and have been struggling to increase your mile pace or need a boost in short sprint speed for the final kick, strength training is the answer. Athletes in endurance sports such as swimming, cycling, rowing, or skiing cross-country will also benefit from strength training.

The right strength training program will also help you lose fat—lightness is always a benefit for runners—and prevent injury. It will also improve your endurance and can help prevent injuries. Strength training also provides protective health benefits such as better insulin sensitivity and higher antioxidant status, making it essential for all runners.

If you’re already strength training and not seeing results, it may be because you’re not doing the right kind of training—that is, there may be something wrong with your protocol such that you’re not triggering adaptations. Luckily, the research tells us what you need to do whether you run 5Ks, marathons, triathlons, or just run for fun.

Take note of a few things before we get into the ten greatest benefits of strength training:

If you’re running to lose weight, strength training is a must. You’ll see results much faster. Strength training will boost your metabolism and improve your insulin health and blood sugar levels in addition to supporting hormone response for fat burning.

Don’t be scared by the idea of heavy lifting. If you are an elite runner and you do not want to increase body weight by gaining lean mass, don’t worry. You won’t gain muscle mass from lifting. The science behind this is revealed in #4.

Recreational runners probably won’t increase body weight from training either, assuming you do a decent volume of running. With the right weight lifting program, you will lose fat. If you want to gain muscle mass, and “get big,” endurance running is probably not a good choice.

Older individuals benefit just as much as young runners from strength training. Lifting weights has been shown to lessen the gap between young and old in terms of strength and speed endurance.

This article is for runners but will apply to most endurance athletes. In some cases I present research using athletes from sports other than running such as rowers and cyclists. These are general conclusions that can be drawn from these studies and applied to most endurance sports because they are based on physiology.

To read the full article, go to:
charlespoliquin.com

Noe International

We are proud to welcome Noe International as new charity. Check out their blog at noecenter.blogspot.com

Noé International promotes learning in urban Mexico through dynamic educational and recreational programs provided to low income families.

Students are eager to learn and their parents embrace an opportunity normally limited to the wealthy. Working with over 500 students each week, the NOE Center in Morelia, Michoacan has witnessed high school graduation rates rise from the 27% state average to 86% for students who attend the center for at least three years.

Since 1996, 130 English students have participated in a one month summer homestay in Portland. 94% of them either have obtained or are working toward their college degree. The City of Morelia, in recognition of NOE´s contribution, has donated property and built an outdoor basketball court for a new center in an even poorer part of town. We're giving hope and a future and we're in it for the long run. noeinternational.com

Clubsport 5 & 10K

Need a 5K or 10K to get your legs moving? Sign up today for the Clubsport 5K/10 Saturday, April 21, 2012. This race runs through the parks in Tigard and Tualatin and starts and finishes at beautiful Clubsport Oregon which is amazing! Sign up today as registration is limited to the first 500 people! The Clubsport 5K/10K benefits the Children's Cancer Association. Come join us!

runwithpaula.com/the-clubsport-10k/event-home-page

 

Portland Marathon Partner Events

Portland Marathon 2012 Partner Events

A Portland Marathon Partner Event is a running or walking event promoted by The Portland Marathon as an interesting, challenging, fun, and well administered event that can potentially be participated in as part of training for The Portland Marathon in October.



Eugene Marathon and Half Marathon
April 27, 2012

In total, participants run through or along 12 parks before they reach the new finish line, through the arches of Powell Plaza and the final stretch on the track at Historical Hayward Field. No doubt, this is one of the prettiest and flattest certified marathons in the country!

Will you be a Legend in 2012? Registration is open for the 6th annual Eugene Marathon - to be held April 27-29, 2012.

portlandmarathon.org/events_partner_runs



Big Sur Marathon
April 29, 2012

The Big Sur Marathon is 26.2 miles of the most beautiful coastline in the world - and, for runners, the most challenging. The athletes who participate in the Big Sur International Marathon may draw inspiration from the spectacular views, but it takes major discipline to conquer the hills of Highway One on the way to the finish line.

Related marathon-day events include a 21-Miler, 10.6 and 9-Milers, a marathon relay and 5K. On Saturday there is the JUST RUN! Just Kids 3K. An expansive sports expo takes place for the two days before the run at the Monterey Conference Center. Runners can carbo-load Saturday evening at the "Pasta Party,” held at the Monterey Marriott, and celebrate after the event at the Post Race Party, also held at the Marriott. Each year, the non-profit marathon board of directors donates over $180,000 to local charities.

For more information visit their official site (for those events not sold out). Registration opens each year on July 15 at 7:00 AM pacific time. portlandmarathon.org/events_partner_runs



Hippie Chick Half & Quarter Marathon
May 12, 2012

The Hippie Chick Half & Quarter Marathon is being held at the Gordon Faber Recreational Complex in Hillsboro, Oregon. The Hippie Chick Half Marathon & Quarter Marathon will be held on Saturday, May 12, 2012 and will begin at 8:00am.

The Hippie Chick Half & Quarter Marathon will run through beautiful Washington County, Oregon. We look forward to creating the same great atmosphere at the Hillsboro Stadium that we had at Champoeg State Park while allowing more amazing women like yourself to participate. The course will run through Hillsboro and Washington County on flat, tree-lined streets.

Our course will be a double loop so your family and friends can cheer you on as you run or walk the race. This course will stay flat and is NOT the same course as the Helvetia Half Marathon - which also starts at the Gordon Faber Recreational Complex.

portlandmarathon.org/events_partner_runs



Helvetia Half Marathon
June 9, 2012

This event begins and ends at the Gordon Faber Hillsboro Stadium. Be ready for your friends and family to cheer for you as you cross the finishline in the middle of the stadium floor. There is nothing like it! This course is not a flat course and we are proud of that. Since when does life NOT have ups and downs?

To help you celebrate this challenge the Helvetia Tavern will be at the stadium to deliver their delicious Famous Helvetia Burgers (or garden burgers) to all finishers. Widmer Brothers will also be at the race serving their world famous beers at the beer garden. Enjoy all of this and live music at the 11th Annual Helvetia Half Marathon & Widmer Brothers 10K.

portlandmarathon.org/events_partner_runs



Sunriver Marathon For A Cause
September 1, 2012

MARATHON | HALF MARATHON | 10K | 5K | KID'S RACE
September 1–2, 2012

In the heart of Central Oregon's inspirational running country, influenced by the breathtaking views of Mt. Bachelor, Sunriver Resort is proud to host the 2nd Annual Sunriver Marathon for a Cause. Enjoy a unique race experience for runners of all levels, as the USATF certified course and Boston Qualifier takes you through the area’s most stunning high desert landscapes of Sunriver, Caldera Springs and Crosswater. All proceeds benefit the Oregon and SW Washington Affiliate of Susan G. Komen for the Cure and their fight Against Breast Cancer. Enjoy a weekend in Central Oregon with the whole family, race weekend room packages available.

For more information and to register, sunrivermarathon.com
portlandmarathon.org/events_partner_runs



Oregon Wine Country Half Marathon
September 2, 2012

Held in the rolling hills of the Yamhill Valley, less than an hour's drive from Portland, the Oregon Wine Country Half Marathon offers the perfect mix of work(out) and play! Runners enjoy a course with breathtaking scenery, and the reward of a music and wine festival at the finish.

portlandmarathon.org/events_partner_runs

Portland Marathon Out and About





Portland Marathon out and about!

A special thanks to those of you who came out and said hi to us at the Race Center Event Expo at the NE Foot Traffic store last month. We were the first event on the scene on what turned out to be a cloudy Saturday morning here in the Pacific Northwest. Once our booth was set up with our computers, posters and schwag we ran over to a nearby coffee shop to grab a cup of Joe.

Turned out we didn't really need the coffee as the energy really picked up once the runners and walkers started coming through the expo! We did tons of giveaways and signed up lots of first-timers and running veterans for both the Full Marathon and the Half! It was a great way to kick off the running season and meet so many wonderful people!

Portland Marathon’s popular Event Director's College coming to Charleston, South Carolina on March 28-29

Portland Marathon’s popular Event Director's College coming to Charleston, South Carolina on March 28-29

Registration now open. College is part of Cooper River Bridge Run festivities.

The Portland Marathon Event Director's College will present a two-day conference for event directors, event committee persons and others in the running and walking industry as part of the 35th Cooper River Bridge Run in Charleston, South Carolina on March 28-29, 2012.

Click Here for more information or to register

Where did you wear your shirt?

I realize that most of the photos that finishers have sent in to you wearing their 'Portland Marathon Finisher' shirts are from unique, exotic places of long journeys taken. Although I have had the chance to travel to some pretty amazing places on this planet, I am sending a few photos from the one place in the world that I have had the most extensive journey of my life.

The Portland Marathon 2010 was one of determination and fight for me. I ran it with a tumor in the center of my head not sure if it was also going to be my last marathon as well as my first. The pain and pressure in my head were constant and excruciating. I told my surgeon Dr. Sean McMenomey, a rock star neurologist at OHSU, if he could fix me well enough to survive for my kids and run the 2011 Portland Marathon, I would get him a Portland Marathon shirt. After all, it would be the very least I could do. I had major neurosurgery on April 25, 2011.

The tumor was removed safely and turned out to be benign, thank God, and thanks to the extraordinary efforts of Dr. McMenomey, Dr. Delashaw, and their outstanding surgical team. After 5 and a half months of recovery, I ran the Portland 2011. As I passed OHSU that morning, I broke down in tears being so thankful to be alive, healthy, and able to run. I broke down again at the finish line.

My friend, who had also just finished, had to hold me up because I was so overcome with emotion; again, just to be alive to do this. When I gave Dr. McMenomey the shirt that I had promised him, he claimed that he hadn't really earned it not having done the 26.2 himself.

Needless to say, it has been a very long journey for me. I have been a runner almost my whole life and the road has always been there for me. During this challenge, in particular, the road was there to offer me time to think, pray, cry and work up my fight and strength. It loyally continues to be a place of healing, solace and reflection……… pure asphalt therapy. I look forward to my third Portland Marathon this coming October.

I hope to run it much faster, being completely healed and with less weight in my head. My thanks goes out to everyone who helped me through this: my amazing family and unconditional friends, my heroes at OHSU, and so many others who reached out to me. Thank you, especially, Dr. McMenomey. I owe my life and quality of life to you. Remember, you earned the shirt as much as I did! Probably even more.

- Suzanne Montalbano

I rocked my finisher shirt when I completed 1 mile portion of the Bermuda Triangle Challenge. I even met a couple there that had also done the race and recognized the shirt. It helped me make some new friends :)

Connie Schlechter of Salem, Oregon wore her 2011 Portland Marathon shirt at Taroko Gorge National Park near Hualien, Taiwan on Valentine’s Day 2012.

Carrie Kusyk wore her 2012 finisher shirt on a visit to the bull ring in Bogota, Columbia.

2006 Portland Marathon finisher Murad Pirani at the top of Mt. Rainier.

After hitting a PR at the 2011 Portland Marathon, Jordan Boulger went back to Chicago to run for chocolate in the Hot Chocolate 15k.

My husband and I visited the Galapagos Islands in Ecuador. It is one of the most beautiful places I have ever seen. We took a trip to celebrate my husband’s milestone birthday. Ginger Cohen, Spokane, WA

In your words

We asked and you answered. Here’s are just a few snippets from the awesome (and hilarious) conversations we have daily on Facebook and Twitter.

There are many more great comments on our Facebook friend and fan page. To see the full conversation and get involved, click the icons below.

"What was the best piece of advice you got regarding Marathon or Half Marathon?

Christy -- Don’t go out too fast!!

Irene -- Don't skip any training runs. Every run adds to your success.

Michelle -- Think of the marathon as your victory lap to show for all the months of training you've already done & have fun w/ it. Don't go out too fast is also good, but I learned that the hard way!

Evangeleen -– Don’t stop the running/jogging motion, even if your running slower than walkers, don't stop moving. When you stop is when you stiffen and cramp.

Alicia -- Don't wear ANYTHING on race day that you haven't worn on a long training run. It's a no-brainer for shoes, socks and clothing, but this also includes sunglasses, hat, and any accessories.

Pamela Sue -- Cut your toenails 2-3 days before the race.

Paul -- There is no substitute for long training runs. If you haven't ran at least close to 26.2 in training, you will find it incredibly hard to do it on race day. Get in your training miles and then enjoy the event.

Sue -- To add to Alicia's comment, don't try anything new on race day. Drink, gels, snacks, etc.

Lance -- I'd not run over 18 before my first, but ran a non-stop 3:03. But that was during my mid-20's. Stretch, stretch, stretch!!

Suzanne -- Have fun!

Suzanne -- And I never run over 20 miles anymore in training. The last 10k is all in your head anyway.

Claire -- Don't second guess yourself on this decision. Know you can do it.

Terri -- The best advice given to me was don't go out too hard. The best advice I'd give someone is that in your first marathon, your goal is to finish, not qualify for Boston. Respect the distance or you will suffer.

Mary -- Find the joy!

Mike -- It's about looking good not how fast you run!

Irene -- One more important item to success…. ice baths after any runs that are longer than 13 miles.

Aimee -- Enjoy the run, look for the photographers, smile and don't miss a high five!

Angie -- Just keep going!

Zachary -- It's so much longer than you think

Devon -- Trust your training :)

Rich -- Don't go out too fast!

Tonya -- Don't sit down, you may not be able to get back up.

Audrey -- Run "even effort" on the hills

Sara -- If you can make it to the start line you can make it to the finish line

Marla -- You can do it! Worst advice? You aren't ready.

L -- Keep moving.. do not stop even if you must walk!

Jessica -- It's 99% mental and 1% physical

Ted -- Run a mile, walk a minute!

Amanda -- Training is the hard part. Training is a mental battle. Just stick to a program. You'll be fine.

Gaby -- The race starts at mile 22!

April -- Walk through each exchange your planning on drinking at. Take in the liquid, then run again. No inhaling H2O through your nose.

Frank -- A marathon is nothing more than the victory lap for the hard work you've put in - enjoy the ride

Judy -- Drink at every station no matter what! At the end you will finish strong and will have better time. Trust me!

Cindy -- Find you happy pace…it's your pace!

Renee -- Enjoy the moment. It's a huge accomplishment just getting to the start line.

Maria -- Have fun! & Just think of it as long training run.

Christi -- This is just another training run. Trust your training, your body knows what to do! Thank you Jeremy Hanson!!

Matt -- Stick to your pace for the first 20 miles no matter how easy it feels and have fun.

Maxine -- The race is a victory lap. The work is in the training. Also: fueling is key!

Ronald -- First half of a marathon is 20 miles, second half is 6.2 miles.

Michelle -- Smile and look like you are having fun.

Sara -- That the actual race is your victory lap for all the hours you put into training for it…


Are you such a dedicated (and waterproof) athlete that you ran outside in the pouring rain today?

Terri -- Yup. I did.

Heather -- Yes

Linda -- Yes, I just did too! If you don't run in the rain in OR, you don't run.

James -- Done

Trevor -- 5:30 this morning. Not a long run, but still got one in.

Debbie -- I don't mind the rain, but it was still quite windy on the coast today, so I passed…

Melissa -- Did my speedwork and got my shower out of the way this morning! # multitasking rules :)

Kevin -- Done on the beaches of Arch Cape this am. Drenched and refreshed.

Renee -- If I was running today, I definitely would go outdoors.

Jen -- Done. :)

John -- Definitely not waterproof. Plan to run to the tune of a movie on a treadmill inside today.

Crystal -- Running after work. Love the rain! Most of my route today is under trees. If you’re an outdoors in Oregon you have to own rain gear!

Jayde -- Love running in the rain, actually

Christine -- You betcha! Embrace your inner child. Play in the rain!

Devon -- I want to, I just need to figure out what to do with my munchkins while I go! ;)

Maxine -- Yes, speed work in the rain!

Tracy -- Yes, have too! Was pretty sick during the stretch of sunny and cold weather, so missed many running days, unfortunately. I need to catch up on my training.

Heather -- Absolutely!

Sascha -- Not only going for a 5m run, but also going lap swimming…

Boaz -- I just ran 21KM and still can run in rain.

October 7, 2012 will mark the 41st Annual Portland Marathon! We have 83 entertainment groups at 53 locations along the course. Each year more than 12,000 people run, walk, or volunteer with the event. Proceeds from the Portland Marathon go to help local schools, charities, and non-profits. The event has been called the "best-organized marathon in North America" and has received national attention for being one of the first eco-friendly, "green" marathons.

Register Now

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