Top 10 Races in Portland

Through a joint polling of portlandrunner.com and pdxrunner.com viewers, we're proud to announce the Top Ten most popular Races in Portland.
1 Hood To Coast
2 Shamrock Run
3 Pints To Pasta
4 Run Like Hell
5 Portland Marathon
6 Starlight Run
7 Turkey Trot
8 Flat Half Marathon
9 Komen Race for the Cure
10 Race For the Roses

We're currently accepting nominations for the Top Ten Races in Portland for 2007, as well as the Top 25 Races in Oregon. Simply email us, or post your nominations here.

Half Marathon Training

From MJP:
I'm currently jogging about 3 miles at a time, about 2-3 times a week. I'd like to run in the half marathon by April. My idea is to increase my mileage every other week, and do some interval training too to work on speed. What do you think and recommend?

also, I'm from Chicago, and I'm thinking of coming out for your half marathon, as a goal. What major city would I fly into, and hotel recommendations, and sites to see?

Thanks
MJ
*****************

Hello, MJ

If you're going about 3 miles about 2-3 times a week, that should be enough to maintain your current state. However, if you could add a day and run 3 miles 3-4 times a week, then you'll be seeing some consistent improvement. From there, I think increasing mileage would be good. Get used to running 3-4 times a week, and then slowly add some miles in.

Your overall endurance is going to strengthened by two things - your long run, and your overall weekly mileage. The biggest factor is going to be your overall mileage. So, if you go from running 3 miles three times a week to 4 miles 4 times a week, that's not a relatively big strain, but you will be increasing your overall weekly mileage from 9 to 16.

The second factor is your long run, which is where you select one run a week to run long and steady. It's not necessary to have a long run every week, but it is a good way to get in some extra mileage, and you can use it to slowly work up to the mileage goal. Your long run can be two or three times your average run. I would start out at a six mile run, and then add a mile or two every other week.

In contrast, your speedwork is going to be shorter, mileage-wise. What you want to focus on here is good quality miles. Be sure to warm up first with a nice and slow mile, focusing on good form, and then warm down after with a good slow mile. For your core interval workout, I would start with 400s. Run a lap on the track (or, if not available, approximately a quarter mile), and then give yourself a good minute or two to rest. Run four of those with a good, strong pace, and you have a great speedwork session totalling 3 miles.

The major city here would be Portland, Oregon. Vernonia isn't too far a drive from there. There are a few nice hotels in downtown Portland, including the Hotel Vintage Plaza, and the Fifth Avenue Suites Hotel. Here's a good link:
http://www.google.com/maps?hl=en&lr=&q=hotels&near=Portland,+OR&sa=X&oi=local&ct=title

Also, the McMenamin's family of restaurants, brew pubs and hotels are all excellent. I would recommend the McMenamin's Grand Lodge Hotel in Forest Grove, which is closer to Vernonia than Portland. Forest Grove is west of Portland, located in the heart of Oregon's wine country, and Vernonia is directly north. Here's a good page with a map link:

http://mcmenamins.com/index.php?loc=59&category=Location%20Homepage

As for sites to see, I would half a day driving east of Portland to the Columbia River Gorge. Take the Old Historic Highway, and see the falls, including Multnomah, or go for a hike, walk, or run up the trails.
In Portland, Washington Park (and the Wildwood Trail) is adjacent to the Oregon Zoo, the Rose Gardens, and the Pittock Mansion. And, of course, Portland offers the greatest selection of beer in the world, and Oregon wine and spirits are among the best.

Cheers!
Bryan Westby, RD
Vernonia Half Marathon

Shoes

Perhaps the most important item for any runner is a good pair of shoes. Not only do you need good shoes for your workout, but you also need a decent pair for when you’re not exercising.

I try to only wear my running shoes when I’m running. Otherwise, they won't last very long, (and they wear out quick enough as it is.) This means that for most of the time I’m wearing non-athletic shoes. This might be OK for a non-athletic person, but I understand athletic shoes to be so much more superior to non-athletic shoes. Also, it seems that a lot of injuries among runners stem not from running, but from what they're doing when they're not running.

I always wondered why running shoe companies didn't make dress shoes. Finding a decent casual shoe has gotten easier over the years, but a decent dress shoe that is good for your feet is hard to find. You can buy expensive dress shoes made by old-time European cobblers, and they still are not going to be as good as what modern technology can bring us.

Enter the hybrid shoe, which is either a mixture of different types of shoes melded into one, or a new type decidedly developed in-between standard definitions. For example, as hiking boots, trail running shoes and rock climbing shoes borrow style elements from each other, the core differences between them are more difficult to find. Also, the functional elements of casual shoes are becoming more athletic.

The other day discovered a pair of Stacy Adams dress shoes, shiny and black, cut into sandals. I wasn’t sure what to think – are you supposed to wear black socks with them? I also saw the hiking boot / sandals of Keen. Specializing in the hybrid shoe, Keen also makes running shoes and ruggedly stylish street shoes. Merrill is another shoe company trying to redefine shoe styles, and they offer everything from running shoes to dress shoe loafers.

Meanwhile, Puma and Nike are getting into high fashion. Nike has gotten into the action by partnering with Cole Haan, who now offers men’s and women’s casual and dress shoes with Nike Air. And, Puma has partnered with Alexander McQueen to develop a unique line of Sport Fashion, “founded on the union of tradition and technology.” So, maybe athletic shoes will take over the entire shoe market, after all.

In any case, my point is that you should always wear good shoes, even when you’re not running. Wearing no shoes at all is better than wearing a bad pair. And, if the trend is toward more technology, comfort and performance for all types of shoes, (and for that matter, all types of gear,) then that’s a good thing.