PRC Women's Run/Walk Academy - Spring 2010

Training Schedule for our Spring Training Program - Download and Print for your reference.

• March
• April
• May

Hippie Chick Half Marathon Training at Portland Running Company

If you are interested in training with other women for the Hippie Chick Half Marathon, consider signing up for the PRC Women’s Run/Walk Academy. This group meets each week at Portland Running Company and helps you train for the Hippie Chick Half or Quarter Marathon. The program not only offers organized group runs but also seminars on nutrition, equipment, hydration and race preparedness. Expect cool fashion shows, bra fittings and much more. Come to one or all of the meetings. Make new friends and get fit and ready to run or walk the Hippie Chick or other event this Spring.

First Meeting Date: Thursday, March 11, 2010 6pm PRC in Beaverton. Check the runwithpaula.com website for full schedule.

This clinic is limited to the first 50 women that sign up. Cost for the program is $40 and includes a free technical training shirt. Follow the link below to sign up online at Active.com

Tenative Schedule

Women’s Run/Walk Academy – Spring 2010 – Half Marathon Training

March 11-April 29, 2010

Training Runs Thursday evenings at Portland Running Company-Beaverton

Time: leave for training run 6pm (5 min rule applies), seminar to follow.

Saturday Training runs will be held at Portland Running Company –Downtown.

Time: 8am start

March 11: Let’s get this party started!

Distance: 3 miles run/walk

Seminar: Introduction to training & Equipment Seminar by Dave Harkin

March 18: Sports Bra Talk and Fitting & benefits of massage

Distance: 4 miles run/walk

Seminar: Several bra vendors for all sizes will be on hand to assist with fitting and answer questions about sports bras. Also, DJ Austria will be on hand to talk about the power of massage. You might event win a massage!

March 25: Injury Prevention – Dr. Dan Morlan - Active Edge PT

Distance: 60 minutes run/walk

Seminar: Injuries are a real pain!! Even a blister can cause you problems. Come listen to tips and tricks to stay injury free! Dr. Dan Morlan will be on hand to offer information and advice. We will talk about crazy things like Plantar Faciitis, chafing, shin splints and more.

April 1: Hydration/Nutrition

Distance: 7 miles

Seminar: Know how much you should be drinking and eating on your training runs. Will you carry your own fluids during the race? What will you eat before night before your long runs and the night before your race? Try on different hydration devices such as Amphipod and Fuel Belt. You will have the chance to win one! Have you tried Clif Bloks or Clif Shot? Powerade, Nuun or Heed? What works for you is trial and error, let’s get started!

April 10: Saturday Long Run + Fashion Show at PRC on Grand Ave.

Distance: 8 mile run/walk on the waterfront

Come check out the latest in fitness fashion! We will host you at our downtown store this Saturday morning at 8am on April 10. No Thursday meeting.

April 15: Race Day Tips

Distance: 9 miles run/walk

Seminar: Join us for a conversation on how to prepare for race day. Share your favorite tip and listen to the great tips of others. What to wear, what to eat, tapering the week before the event.

April 24: Saturday Long Run on the Waterfront with Guest Speaker Nikki Rafie.

Distance: 11 miles run/walk

Seminar: Meet Nikki Rafie: Two-time Olympic Marathon Trials Qualifier and winner of the Portland Marathon. Nikki will talk about running a half marathon and give tips to being a better runner and walker. Plus she has amazing abs.

April 29: Send off

Distance: 8 miles run/walk

Seminar: Fun! A little celebration time for all of your efforts!