WHAT'S INSIDE
- Summer Greetings from the Event Director
- The Portand Marathon Kids' Festival has teamed up with the Portland Trail Blazers!
- Your July POP QUIZ
- Talk to us!
- Saga of a Veteran Portland Marathoner
- Where did you wear your shirt?
- Gear up with new training items from the Portland Marathon store!
- Education For Life
- Half Marathon Entries Still Available through Ray of Hope Foundation!
- Half Marathon Entries Still Available through Ray of Marathon For the Cure!
- Running in The Heat
- FREE Training Run with Team Oregon on July 23
- Book your accommodations now and stay near all the action
- 40th Anniversary

July 2011 News, updates, tips, and true stories as we countdown to
the 40th Annual Portland Marathon on 10-09-11.

Summer Greetings from the Event Director


Photo courtesy of
Portland Tribune

Our Committee is pleased that everything is on schedule for a great 40th Anniversary Event on October 9th. The shirts, medals, pendants and Challenge Coins are ordered. We are also excited that Running Legends Jeff Galloway, Billy Rodgers and Frank Shorter will be joining us this year to be at our College, Expo, and Event. A special poster is being designed. The Portland Marathon events will be really fun....with good weather...I promise!

The Corral Assignments

As noted... we are providing our registered running participants with the opportunity to advise our Registrar before August 7th of a change in their expected running time. Corral assignments are made by expected finish times for the full and half marathons. Anyone who believes their expected time as set forth on their registration needs to be changed should advise the registrar of that change by email on or before August 8th. There will be no changes made at the Expo. However, runners will be permitted to fall back and run from a slower corral than assigned. Send the email change to info@portlandmarathon.org... no later than August 8th.
As in the past, walkers will be part of the last corral. We realize that nearly all walkers prefer to walk side by side with another walker. Using this last corral is the perfect way to allow that and prevent any interference from or with runners.

The 10K Downhill Dash

We are pleased to announce that on August 15th we will open registration for our new Portland Marathon 10K Downhill Dash. This event will be short and sweet...with the same fun and fanfare of the main event... minus the distance. For this inaugural year, we are limiting the field to 250, and runners must be able to complete the 6.2 mile distance in 60 minutes (10 minute pace). This event is to "run" only and will start where our 10k family run begins. This event will be a fun and competitive run. It is limited in size so sign up early.

Incidentally, registration for both our 10K Family Walk (limited to 500) and our Kid's Fun Run & Festival on the Saturday morning (October 8th) of event weekend will also open on August 15th.

Frequently Asked Questions

We are also updating the Frequently Asked Q&A page on our website. We plan to condense many of the answers. We also will offer a link to a longer version of an answer designed to better explain some of the practical and policy reasons for that answer. That list of Q&As will also be published in our next Newsletter.

Meanwhile, my best wishes to all of you who are training for our events and everyone else receiving our Newsletter.

Les

____________________
Les Smith

 

The Portand Marathon Kids' Festival has teamed up with the Portland Trail Blazers!

Registration for the 2011 Portland Marathon Kids' Fun Run & Festival opens August 15th! Held Saturday, October 8th, the day before the Marathon, it's an event the whole family will enjoy! Kids 2 through 12 can participate in the Fun Run and Obstacle Course, while everyone else in the family can cheer them on, and all may enjoy the other fun activities available including face painting, playing on the inflatable carnival games, slides and rides, meeting the horses and riders of Portland's Mounted Patrol, visiting with the Blazers' mascot Trailcat, and more! There will also be plenty of food and beverages available. Don't miss it!

 

 

Your July POP QUIZ

On what street or avenue is the longest straight stretch and how long is it?

Be the first to post the answer on the Portland Marathon Facebook FAN page, and win a signature Portland Marathon woven throw blanket. You must be registered for the 2011 Portland Marathon to win this one!

 

Talk to us!

Send us photos of you in your gear or running the Portland Marathon. We'll use them in the next newsletter. Feel free to share your training stories and questions too! Just email them to info@portlandmarathon.org. Or, join our Facebook Fan page or follow us on Twitter @pdxmarathon.

 

Saga of a Veteran Portland Marathoner

Dick and his son Tim at mile 21 of
2010 Portland Marathon

By Dick Anderson of Kalispell, MT

Age: 72

Years running/racing: 34+
Marathons: 50
Portland Marathons: 32
Marathon PR: 2:56:52
Hood to Coast Relays: 17
Ultra Marathons: 3
24hr Ultra PR: 88 miles

Married, 3 children, 7 grandchildren

 

 

My story begins in the early 70's when I took up jogging for fitness to participate in other sports. Then in the late 70's I got involved in local running in Longview, WA. After a few races I entertained thoughts of running a marathon, this was in the Frank Shorter and Billy Rodgers era.

My naive thinking was simple: "All I have to do is increase my mileage base and throw in a few long runs. So I entered the Trails End Marathon at Seaside, Oregon. This happened to be the disastrous "hurricane" marathon of 1979. After a 5+ hour finish where I got lost, suffered hypothermia and a lot of pain the next week, I decided there must be a better way to run a marathon.

I devoured all the info I could find about running and became thoroughly hooked. I joined the local running club, Cowlitz Valley Runners (which is still going strong) and kept trying. My fourth marathon in '79 was the Portland Marathon. After running 50 marathons I'm still trying to get it right.

Highlights of 35 years of running

Local run runs, special event runs like I-205 Bridge run, early morning solo runs on the trails and scenic roads, club runs, weekend training runs with friends and friendships made on the Hood to Coast teams, especially my long time HTC team captain and running partner, Bob Clouse. We weren't real fast, but we always finished and had fun doing it.

Memories of Portland Marathons

The big ash scare in 1980, moving the course down town, the calliope, crazy costumes of the 80's, the drums at the start of the race, the belly dancers at mile 21 and the Star Spangled Banner sung by John Keston. One of my most memorable Portland runs was in 1992 when KATU announcer Paul Lindman was the MC at the awards ceremony. Paul led the traditional countdown to the person who had run the most Portland Marathons. I happened to be the last one standing that day at number 14. Paul said "We ought to give him a free entry into next year's race." I checked back in later and Les Smith actually went along with deal. So 1993 was my free entry into the Marathon. Thanks Les.

My most meaningful Portland Marathon was last year when my son Tim and I lined up in the rain together (both of us woefully undertrained and concerned about finishing). This was his first and my 31st. We ran it on my 72nd birthday. What a day! We finished together and under 5 hours.

As for my long range goals, I plan to continue entering local runs in and around Kalispell, Montana, my new home and cross train on the hills in Glacier National Park. Yes, I plan to be back in Portland in October each year I am able.

This year will be interesting, I will be doing a lot of cross training because of Rotator-Cuff Surgery in June,( October 7 could be interesting).

Happy 40th Anniversary Portland! Keep the memories coming for all of us runners.

 

Where did you wear your shirt?

Gary Baldwin enjoyed a first visit to the North Rim of the Grand Canyon in June.

Daniel Bonogofski & Susan Osborn (father/daughter) from Spokane, WA wore their 2008 Portland Marathon Finisher shirts in Hawassa, Ethiopia, Africa on July 3, 2011.

Send us your finisher shirt photos at info@portlandmarathon.org!

 

' with new training items from the Portland Marathon store!

 

 

Half Marathon Entries Still Available through Ray of Hope Foundation!

Have you thought about running in the Portland Half Marathon this Fall? We Have a Registration Spot for You!

If you missed signing up to run in this year's Portland Half Marathon, the event is now closed for public registration. Don't despair!

It is still possible to register through the Ray of Hope Foundation. We have plenty of spots left so contact us today! We have a low fundraising minimum and it's easy to get involved! Contact us at marathon@rayofhope4all.org to get details on how to participate as a charity runner. It is a great motivational tool to run or walk for a reason - and it's a whole lot of fun!

Ray of Hope (www.rayofhope4all.org) is a 501 3 nonprofit organization whose mission is to promote global health, healing and education through the exchange of volunteers, technology, training, medical supplies and educational programming. Proceeds raised from our fundraisers will go directly to our programs in Kenya, Africa. Fundraisers will have the option to choose a designated program for their funds raised.

Contact us at marathon@rayofhope4all.org, or call (503) 998-4789, to get more information. We also have fundraising options for the full Marathon, as well as options for people who have already purchased a Marathon or Half Marathon spot.

www.rayofhope4all.org Ray of Hope is a 501 3C nonprofit organization. Tax ID# 20-0817019

Charitable entries are still available, visit http://portlandmarathon.org/pm_half_marathon.php for more info

 

Half Marathon Entries Still Available through Marathon For the Cure

The Portland Half Marathon might be sold out but Susan G. Komen Marathon for the Cure still has entries to the Half and Full Marathon! Fitness enthusiasts who are looking to run or walk can come join the Komen team for the 40th Anniversary of this year's event! For the fifth consecutive year, Susan G. Komen for the Cure has partnered with the Portland Marathon for the fight against breast cancer through this national grassroots fundraising program.

In addition to the $100 registration fee, we ask our participants to commit to fundraising a minimum of $1,000 that will go towards our local Oregon and Southwest Washington Affiliate, as well as Komen National. The funds that you raise through your participation go towards our investment in breast cancer research, screening, education, treatment and survivor support.

Susan G. Komen Marathon for the Cure relies on your help and participation to get us one step closer to our vision - a world without breast cancer. In exchange, we want to thank you for registering with us with a few benefits:
- A Welcome New Balance t-shirt
- A fundraising page that you can customize to email your friends and family for support
-Fundraising tools and tips
-An exclusive Komen Marathon for the Cure New Balance t-shirt to wear race day
-Prizes for your fundraising efforts
-The fact of knowing that you are raising funds to help save lives and end breast cancer forever!

Reserve your place at the start line by registering at www.marathonforthecure.org today! You do not want to miss this opportunity!

Please contact Shannon at skluss@komenoregon.org for further information. We look forward to having you join us at Marathon for the Cure!

 

Running in The Heat

By Patti and Warren Finke, Team Oregon
www.teamoregon.com

"It was 85 degrees and 90% relative humidity. I remember trying to stay with Bill Rodgers but being unable...feeling funny...then I woke up in a tub of ice. I lost 20 or 30 minutes. My body temperature was over 108." - 1994 Comrades Marathon Champion Alberto Salazar discussing his life threatening heat stroke episode at the 1980 Falmouth Road Race.

Performance may be influenced tremendously by temperature. As air temperature rises, the combination of environmental heat and increased body heat from exercise may result in adverse effects ranging from decreased performance to death. The best defense the runner has is to prepare himself for warm weather conditions and understand how to recognize and deal with the effects of heat. For runners who may compete in hot weather it is critical for performance and safety to develop and maintain heat acclimatization.

The human body is able to maintain a fairly constant temperature under varying environmental conditions. To do this, it must be able to gain or lose heat. The core temperature is regulated to remain relatively constant, but the temperature of the shell, the skin and the tissues directly beneath it, varies directly with environmental conditions. The hypothalamus in the brain controls the body temperature and calls into play either heat loss or heat production mechanisms. Regulation comes in response to changes in the skin or blood temperature.

Normal metabolism in the body produces heat. Increased heat production can come from higher metabolic rates, disease, shivering or exercise. During exercise, the increased metabolic rate and energy production both generate heat. Most of the heat gain is due to the lack of efficiency of the body. It converts only 20-30% of energy produced into work; the rest is dissipated as heat. Heat gain or loss is governed by the following physical means:

Conduction - transfer of heat to or from the body by direct physical contact.
Convection - transfer of heat by movement of air or water over the body.
Radiation - radiation of heat from the body into space and absorption of radiation, (sunlight) on the bodies surface.
Evaporation - loss of heat by the body when converting sweat to vapor.

In a cold or cool environment, conduction and convection, along with some evaporation of sweat, can maintain the heat balance. As the temperature rises, evaporation of sweat becomes the main way of controlling the rise in core temperature. Evaporation can keep the body's exercising temperature in the normal range of 102-105 F under normal environmental circumstances.

PERFORMANCE

Several studies have shown that the optimum temperature for long distance running performance seems to be around 50-55 degrees Fahrenheit. Above and below this range performances degrade as much as 2% for every 5 degrees. Three additional environmental factors can interact to alter performance further. They are relative humidity, air movement, and radiation.

High humidity, because it inhibits evaporation, has the same effect as increasing the ambient temperature. This effect is worse for higher temperatures where it can increase the effective ambient temperature by as much as 10 degrees.

Air movement over the body enhances the ability to lose heat by convection and evaporation. Movement is generated both by the runners speed and by any prevailing wind. These can combine to lower the effective temperature by as much as 8 or 9 degrees while increasing evaporation and fluid loss. Running downwind cancels out this cooling effect.

Direct sunlight adds heat to the body by radiation. The effective temperature increase can be as much as 8 or 9 degrees.

It is easy to see that by combining 80+ degree temperatures with direct sun exposure and high humidity serious performance degradation will occur in long distance races.

HEAT ILLNESSES

Special caution should be advised when the temperature is above 80 F or when the relative humidity exceeds 50-60%.

Running unwisely under environmental heat stress may lead to a variety of heat illnesses which can be life threatening. These illnesses are caused by three factors: increased core temperature, loss of body fluids, and loss of electrolytes. While running in the heat, monitor your condition for signs of weakness, dizziness, nausea, disorientation, cessation of sweating and piloerection, (the standing up of body hairs). If these signs occur, stop running and start the appropriate treatment. They could be symptoms of any of the major heat illnesses described below.

HEAT CRAMPS

Salts can be lost in the sweat while running in the heat. If they are not replenished properly, muscle pain and cramps can occur. The body temperature does not become elevated. Prevention can come from heat acclimatization, ingestion of large amounts of water and by increasing the daily salt intake several days before the heat stress. Treatment is rest in a cool environment and replacement of lost salts.

HEAT EXHAUSTION

Poor circulatory response to heat and reduction of blood volume due to increased sweating can lead to symptoms of general weakness, dizziness and nausea. The skin is usually cool and pale, but the person is probably still sweating. Body temperature is not elevated to dangerous levels (under 106F). Exercise must be stopped. Treat by rest in a cool environment, ingestion of cool liquids and cooling the body externally with water or ice.

HEAT STROKE

When the body's temperature regulating system fails, excessively high body temperature and heat stroke can result. This is a serious condition which, if untreated, may well lead to death. It requires IMMEDIATE medical attention. The symptoms are dry, warm and red skin, a reduction or loss of sweat and a body core temperature over 106F. Treatment is to immediately stop exercise, seek medical attention and start cooling the body with ice packs and cold water. The person may or may not be conscious. Cool liquids may be consumed if the person is conscious.

REDUCING HAZARDS

There are ways to reduce hazards when running in the heat and/or humidity, most are common sense:

Check the conditions before exercising and adjust your plan if needed. Slow the pace or decrease the duration of activity if training when hot or humid. If racing when hot and humid, realize that performance will less than expected. If the event is not a key one, relax and save the bigger effort for a cooler day.

Run in the early morning or late evening to avoid the heat of the day. In many climates, late afternoon is the hottest time of the day and running then should be avoided.

Find a shady road or trail to run on.

Dress accordingly, wear as few clothes as you decently can. Try loose fitting white shorts and a white mesh top to reflect the heat and to permit evaporation. Protect your head from intense sun with a lightweight hat that can breathe. The back of the neck can be protected by the hat or a cotton kerchief. Ice can be wrapped in the kerchief and carried under the hat.

Drink fluids while running. Carry a water bottle or pick a route with water fountains. Drink 6-8 oz. of water for every 15-20 minutes of running. Also pour water over your head and chest. Dehydration has been shown to adversely effect performance after as little as 45 minutes of activity.

Weigh yourself after workouts and replenish lost water at the rate of 1 pint per pound of weight loss. Body weight should be back to normal before the next workout.

Try hyperhydration by drinking 2-4 cups of water 30 minutes before running.

Be aware of lost electrolytes if you've sweated excessively. Put an appropriate amount salt on foods and eat bananas and citrus fruit.

Avoid excess protein intake. Protein metabolism produces extra heat.

Know the signs and symptoms of heat illness and their treatments. If you have any of the symptoms, stop running, get to a cool place and consume cold fluids.

If you are going to compete in an event in hot conditions, acclimatize first.

HEAT ACCLIMATIZATION

With proper acclimatization the body can perform as if it were in temperatures 10 to 15 degrees cooler. Acclimatization is the process of adapting your body to be able to run more efficiently under hot environmental conditions. When it is hot the blood goes to the skin for cooling the body as well as to the working muscles. This increases the workload of the heart and the exercising heart rate. Intensity of exercise will need to be reduced when running in the heat and when acclimatizing for proper adaptation.

The body makes several adjustments during the heat acclimatization process. The circulatory adaptations to acclimatization provide better transport of heat from the core to the skin. There is better distribution of the blood to regulate temperature. This frees a greater portion of the heart output for the working muscles. Sweating mechanisms undergo complementary changes. Sweating starts at a lower body temperature and the capacity for sweating nearly doubles. The sweat becomes more dilute, contains less salt, and is more evenly distributed over the skin. Major changes occur during the first week of heat exposure and are mostly complete after 10 days.

Heat acclimatization can also be lost in 10 days. This is why it is important to wear extra clothing during unusually cool summer weather, ( like the summer of 1993 in the northwest ). You should try to maintain acclimatization for typical hot weather conditions which could occur on short notice at your next race.

WAYS TO ACCLIMITIZE

Begin early in the season when the temperature is moderate and wear one more layer of clothing than usual on 3 runs per week. If you would normally wear a T-shirt wear a long sleeved one or a jacket. If you would normally wear shorts, wear cross training shorts or tights. This early constant acclimatization works well in climates such as in Oregon where the weather is often unpredictable and occasional hot days are experienced relatively early in the year.

To develop and maintain acclimatization in weather that is unseasonably cool or in preparing for a race in a warmer climate assume that each layer of dry clothing or degree of coverage, (i.e. going from short to long sleeved shirt or from shorts to tights), is equivalent to 15 or 20 degrees in temperature.

Adding a waterproof jacket such as Tyvec provides a hot, humid microatmosphere and prevents evaporation which would normally cool you once your clothes became wet.

If the weather suddenly turns hot, reduce the training load; run slower and less distance. Slowly build back up to usual mileage and intensity. Work on heat acclimatization every other day and make certain to replace lost fluids. Run in the cooler part of the day on the nonacclimatization days. Do not overdo and get heat symptoms.

If you plan to race under hot conditions, remember that acclimatization takes about 10 days. Plan to be acclimatized a week in advance. During the week before the event, avoid extra heat stress which may dehydrate and fatigue you for the race.

FLUID AND ELECTROLYTE REPLACEMENT

Optimal performance depends on proper hydration. Dehydration or excessive loss of body water reduces the amount of time you can exercise as well as necessitating slowing down. Changes that take place at the cellular level adversely effect muscle contraction. Water losses of 2% or more of body weight impair circulatory function, create heat imbalance and degrade performance. You should drink 6-8 ounces of fluid every 15-20 minutes during exercise. You can also hyperhydrate by drinking 2-4 cups of cold fluid 15-30 minutes before exercise.

Sweat is comprised mainly of water and sodium and chloride ions. These ions are known as electrolytes. Other electrolytes are also present in small amounts. Studies of electrolyte balance during and after exercise have shown increases in the electrolytes in the blood, but these changes are probably due to water loss and muscle use.

There is some evidence that glucose electrolyte solutions (sports drinks) help replenish body water better than plain water. While the electrolytes are probably not necessary for replacement in runs of marathon length or shorter, they may improve fluid absorption by the body and encourage further drinking by stimulating the bodies thirst mechanism. In runs longer than 90 minutes, the carbohydrate in sports drinks helps spare liver glycogen depletion. For optimum absorption drinks should contain 5 to 10% carbohydrate (glucose or sucrose) and should be cool (40-50 degrees F).

If running in the heat for several consecutive days, try to replace fluids and eat a balanced diet. Add salt to foods and select foods high in potassium such as bananas and citrus fruits. Salt tablets are unnecessary and may be harmful when not taken with adequate water.

 

FREE Training Run with Team Oregon on July 23

The run will be 16 or 19 miles at 8 am starting from at Lulemon 1231 NW Couch St, Portland, OR 97209. For driving directions see: http://www.teamoregon.com/pmc/runs/lululemondir.htm

Pay parking is available in the garage underneath lululemon. Whole Food validates for 2 hours with a 10 dollar purchase. Free parking is on street few blocks up on the other side of the freeway, the nearby meters are mostly 90 mintues. The run will go down Couch to the Waterfront, then across the Steel Bridge pedestrian pathway to the East Side Esplanade. We'll use the first 8 -9.5 miles of the mapped run http://www.teamoregon.com/maps/index.php?id=759 There will be 2 aid stations for out and back supplied by Lululemon. Carrying water or sports drink is recommended.

 

Book your accommodations now and stay near all the action

October might seem far away, but the time will fly by. The 40th Annual Portland Marathon will be held the weekend of Oct. 8th and 9th. The Portland Hilton and Executive Tower is right in the heart of all Marathon excitement. It is located just three blocks from the start/finish area and is also home to our two-day Sports and Fitness Expo. To book your rooms now, visit http://bit.ly/hNDixs.

Note: Two Night Reservations Only

 

40th Anniversary

October 9, 2011 will mark the 40th Annual Portland Marathon! We have 74 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.

 

Connect with other Portland Marathoners via:

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