WHAT'S INSIDE
- "Gear Up" for the 2011 Portland Marathon
- Half Marathon Entries Still Available through Ray of Hope Foundation!
- Updates from the Event Director
- Thoughts from the Road
- Your June POP QUIZ
- June Training and Motivational Tips from Jeff Galloway
- Share your story
- Book your accommodations now and stay near all the action

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

"Gear Up" for the 2011 Portland Marathon

Visit our store click here.

Half Marathon Entries Still Available through Ray of Hope Foundation!

 

Runners and Walkers, you can still obtain a registration slot for the Half Marathon through the Ray of Hope Foundation! The Ray of Hope Foundation is a grassroots, nonprofit organization dedicated to promoting global health, healing and education through the exchange of volunteers, technology, training, medical supplies, and educational programming. Ray of Hope Foundation currently has programs in regions of Kenya that address extreme poverty, HIV/AIDS, and lack of resources.

Come run or walk for the Ray of Hope Foundation! You will have a fantastic time while helping a worthy cause.  If you sign up for our team and fulfill our very reasonable fundraising requirement, you will receive these great benefits:

Free registration to your marathon or half marathon event - a $250 value!

Summer training runs facilitated by a certified personal trainer for our local Portland runners - dates and times TBD

Ray of Hope running shirt

Pre-Race Pasta Party the night before race day 

Goodies  for our runners and walkers in our finish line tent after the race

The opportunity to Run or Walk for a Reason - the funds you raise will go directly towards our medical and educational programs in Kenya, Africa

Please contact Andrea at marathon@rayofhope4all.org to obtain more information. We look forward to having you on the Ray of Hope Portland Marathon and Half Marathon team!


Photo courtesy of Portland Tribune

Updates from the Event Director

Registration update

Our campaign to encourage local runners and walkers to register in the 40th Portland Marathon has been a great success. Thanks to all of those who met the call and signed up. You will experience a fantastic event on October 9th.

We are now shifting our emphasis to a National and International level and will be sending email blasts to a selected National and International list of runners and walkers. We are sure the remaining entries for this group will go quickly too. Although you will see that the price will increase for this group, the actual cost of registration can be the same as what our local and regional entries paid...if they use the discount.

* * *
Updates on hotels and lodging in Portland

We get inquiries from those who have registered asking where to stay in Portland if they will be here during event weekend...for more than two days. The answer is simple: The Hilton. Why?

• The Hilton is a great value. Far cheaper than hotels in other marathon cities. Of course, the price is more than a Hotel 6 and perhaps a few other hotels. But....why not spend a few more dollars and really treat yourself. Because....
• The Hilton is close to the Light Rail line that goes to and from the airport. You do not need to rent a car...the Hilton is in the heart of downtown Portland;
• The Hilton is the site of the Expo, a great pasta opportunity and the post event Awards ceremony;
• The Hilton is only 200 yards from the start and finish....no buses to take!!! Roll out of bed and run.
• The Hilton has late check out and really caters to runners and walkers....and it's a "green" hotel.

* * *

Drum roll, please

I think it is timely to announce and show the medal to be used for the Marathon and Marathon pendant. And, the drawing looks good. So here it is:

The 40th Anniversary, 2011 Portland Marathon Medal and matching pendant will be truly both a work of art and is likely to become a valued keepsake.






In recent years the Portland Marathon has gained accolades and awards for consistently having one of the best designed medals offered by any marathon. Portland Marathon medals are traditionally 50mm in size. And, for 30 years the medal has depicted a Portland landmark on the course or the medal has been used to commemorate a famous Oregon event. For example, The Oregon Trail, Oregon Statehood and the Lewis & Clark Expedition.

The Portland Marathon medal has never been a glitzy, bulky, piece of coated junk medal that sometimes has only a design on one side. Instead, it is made of brass and is two sided, struck like an art medallion or a proof medal or coin.

The inspiration for this year's medal is the very famous 1911 Saint-Gaudens $20 gold piece. This design was used by the US Mint until gold coins were no longer legal tender in 1933. Indeed, that years mintage was so small and the $20 pieces so rare that recently one was sold at a coin auction for over 7.5 million dollars!!

The St Gaudens design is also famous for its high definition or relief. Lady Liberty almost seems to step out of the face of the coin. On the reverse the wings of the American eagle gives it a life like 3-D appearance.

What we have done is carefully adapt the original design to incorporate Portland features. These changes are subtle but have worked out beautifully. For example, Portland's symbol of Portlandia is substituted for Lady Liberty. Historically the design of these two figures has been similar. Long flowing hair and flowing gown, but we used Portlandia's trident rather than a torch; a fir tree instead of a laurel bush; Mt Hood and the City of Portland outline instead of the US Capitol Building; roses and rose leaves in lieu of acorns and oak leaves. And, 40 stars around the edge instead of the stars for the States.

The reverse has been changed only in terms of the wording. And it reflects the 40 years: 1972-2011. As on the 1911 gold coin the date on the front of the medal is in Roman Numerals "MMXI"

The Portland Marathon 3/8" pendant will be the same design. But the presentation of what proved to be a popular pendant last year will be slightly different this year. We will not provide a "necklace." Instead, we know most of our participants have a gold necklace to use for their pendant or a bracelet that can be used.

The medal and pendant will be a rich gold color with a finish that will not rub off. Indeed, last year's pendant has been the subject of a year long "wear" test and still shows no signs of having its gold wash rubbing off.

To commemorate the 40th Portland Marathon the Marathon Committee is also considering doing a limited edition 3 inch "heavy" brass table medal using the Marathon Medal design. This finely detailed piece may be sold or ordered at the time of the event and may also be used by the Event for special presentations.
____________________
Les Smith

 

Thoughts from the Road

Portland Marathon Alumni Sonny Conder takes us on a training run.

Late May 2011 - I'm taking a day off work - beautiful day to catch up on the backyard chores...that's my excuse - Mrs. Needy the cat, and Freaky Deaky the dog, know better looking up at me sitting on the edge of the bed, running clothes on.

You're only as good as your next run - three weeks to the Newport Marathon-a tune up for Portland, I thought four months ago, but no long runs yet-today is the day. My swollen left knee hurts. After 38 years of running and 32 consecutive Portland Marathons, here's an injury never experienced before-the fault of that treasonous little blue bike named Begonia! This is not a running injury. Twenty-five years ago it was 80-110 miles per week on foot. Now it's 30 on foot, 80 on Begonia-riding slower than I used to run. Saves the arthritic knees I thought. Nevermind, I gotta do 16 today.

Grab the keys and out the door into the street. Go slow, let the knee stretch out. Out onto Cesar Chavez, in two blocks, OMG! The knee... I need to walk. Three more blocks, jog very slowly and hope the pain goes away. Ok, into Tideman Johnson Park, and onto Springwater. Knee still hurts... but less. Downhill over the bridges, cross Johnson Creek... and pain is gone! Pace easing to just over 10 minutes per mile. That's better! My brain craves oxygen - the brutal caress of bright blood as your pulse picks up, sweat pours and your body shifts into the long distance gear.

Why do I do this? 38 years, 52/7 for what? I once won an exercise mat and a pair of running gloves. I still have the gloves. World's slowest professional runner, says my wife Norma Jean.  Onto the streets of South Sellwood, pace now below 9 minutes, must get across the Sellwood Bridge before it falls down. Tripped on my shoelaces here once and bloodied both knees. I'm committed now - there are no short cuts back.

Bridge behind me, it's north to Willamette Park...cool shade, more pace...shift gears once more. "Sonny!" OMG! My boss's wife and her walking group circling in the other direction."Why aren't you at work?" I am at work...quick mind bloated with oxygen. Speed up through Willamette Park past the always locked potties. High water, trail blocked -sprint up the hill and take a parking lot detour. Ouch, my left foot! It's a compensation injury, my toe substituting for that left knee. Slow way down, plant left foot flat and ease into it... that's it! Pain subsides.

The bronze beaver is back! Thought she was stolen (bless the beaver). 10 minute miles now, keeping the left foot flat. That's it ... past the Spaghetti Factory... Debbie's twins, Colossus of Rhodes-1000 runs over this course, and too many memories. Past the Hawthorne bridge ramp, don't bail out yet! Time check: 1:37 - this is bad.  Pick up the pace, remember water at the fire boat. Water is good; no one playing in the fountain... detour on the course, pass OMSI - "Sonny - you're still not at work". Boss's wife again - walking as fast as I run.  This is really bad!

Onto Springwater, by the geese; goslings are pecking the ground madly. There's the runt; pecking twice as hard as the rest. 13 miles; heat up suddenly; pulse up 15 beats. Fat burning. Shift gears and use those ugly bike muscles; front quads kick in; moving straight up and down like a poorly designed steam engine. Back through Sellwood, the park, up the incline... keep the left foot flat... and back onto Cesar Chavez and home.

I'm at the front door. Cat meowing, dog barking, and the phone is ringing.

Three days later I bike to work along Springwater. The goslings are growing too big to be eaten. The runt is missing.

Sonny Conder


32-time Portland Marathon finisher Sonny Conder will be at the start line on October 9th, 2011, ready to run #33.


 

Your June POP QUIZ

 

How many bridges does the 2011 Portland Marathon course go under?

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


 


June Training and Motivational Tips from Jeff Galloway

By Olympian Jeff Galloway 
www.runinjuryfree.com 
Olympian Jeff Galloway has coached over a millino runners to their goals through his clinics, books and e-coaching. 

Adjust for heat, humidity, hills, etc. 

The warmer and more humid it is, the slower you must go (two and a half to three minutes/mile slower than you could run that distance that day). The slower you go, from the beginning of the run, the less damage you'll incur from the heat, humidity, and distance covered. More frequent (or longer) walk breaks will also lower the damage without detracting from the endurance of that long run.


Signs you went too fast on a long one:

• you must hit the couch or bed and rest for an hour or more

• muscle soreness or leg fatigue which lasts more than two days, making it uncomfortable to run

• aches and/or pains that last for more than four days after a long one

• huffing and puffing so much during the last two to three miles that you can't carry on a conversation

• struggling during the last two to three miles to maintain pace or slowing down

• an increase in nausea and irritation at the end of the run


Long-run facts

• Thirteen miles with walk breaks equals 13 miles continuously at any speed, Twenty miles with walk breaks equals 20 miles run continuously at any speed (but you recover faster with walk breaks).

• Forget about speed on long runs. Focus only on the component of endurance.

• You can't run too slowly on the long runs. Run at least two minutes per mile slower than you could run that distance that day, accounting for heat, humidity, etc.

• You usually won't feel bad when you're running too fast at the beginning of the run; you must force yourself to slow down.

• The day before the long run should be a no-exercise day.

Share your story

The Bowles Family of Beaverton, Chris, Karen, Lynn, and Gerry wore their shirts to Phantom Ranch at the bottom of the Grand Canyon in May of 2011. All four will be at the start line on October 9th for the 40th Anniversary Portland Marathon.

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. 

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, click here.

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.

Correction: In the March newsletter, we said the Hilton Portland and Executive Tower in downtown Portland was "the" first Green Seal Certified hotel in Portland. It was not THE first, but one of the first in 2006.

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