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Amy Brown Arms 

Tip of the Week: A Call to Arms
Arms? Yes, arms, dear runner. Shoulder, back, and core strength are the focus of these four moves every runner should incorporate at some point in his or her strength regimen. Amy Brown of Athena Rehab here in Portland explains the importance of these exercises and demonstrates all of them for us, with options for increasing difficulty. Click here or on the image above. (6/15/14)



Christina and mom

Bonus Tip! Reward Yourself
PRC Race Team standout Christina Overbeck Crawford writes in her column this month about how setting up a system of immediate and small rewards can lead to long-term achievement, and greater rewards. Christina discusses the consequences of punishing oneself as well. This is a must-read. (6/15/14)

 

EVENTS

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As most of you know the Better Series now owns and produces Hippie Chick, Helvetia Half, Crawfish Crawl, Pints to Pasta and the West Linn Turkey Trot. PRC and Run with Paula Events are working on two new and exciting events to bring you in 2014, including the first-ever Bridge of the Goddess Half Marathon and 10K. Registration for this September's race in Cascade Locks is open now! Click here for details and registration.

 

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GROUP RUNS

Make your next step your best step.  We host group runs nearly every day of the week.  We are slow.  We are fast.  We are quiet.  We are funny.  Mostly, we are committed.  Come join us.  Whether you are training for your next marathon or just trying to get fit, you can do it - we can help.

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Read a great review of a recent Monday-night group run at our Portland store featuring Nike shoe trials, shoe and clothing giveaways, and free beer: Another Great Night with PRC!

 

Current Running Conditions

 

Click for Portland, Oregon Forecast

Crown Zellerbach Trail

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Start your run here, or farther down the road.

While most upper elevation trails slumber under blankets of snow this time of year, plenty of low elevation opportunities remain for getting off the pavement and into the woods! With a little exploring, your legs will thank you for the break from the pounding, and you'll be able to maintain over the winter months the aerobic fitness that comes from long, easy efforts.
    This month we'll highlight the Crown Zellerbach Trail, a little-known rails-to-trails path that begins in Scappoose and parallels the Scappoose-Vernonia Road for a total distance of over 20 miles. Though similar in many respects to its neighbor, the Banks-Vernonia Trail, the fact that the CZ trail is still largely unpaved is one of its most attractive features. The surface is very runner-friendly: finely crushed gravel, with a few sections of crumbly asphalt near the Scappoose trailhead. 
    The Scappoose trailhead is located at the intersection of Highway 30 and Scappoose-Vernonia Road, about 20 miles northwest of Portland. If road noise doesn't bother you, begin here for some flat miles as the trail closely follows (and is always visible from) the road. There's a large parking area about two miles in, which is also a convenient place to start your run.
    For a quieter, more remote experience, drive 7.1 miles from Highway 30 to the intersection of Scappoose-Vernonia and Chapman roads (just past Chapman Grange Road); there you'll find a small turnout on the south side of the road for parking. (Please respect private property when parking anywhere along the trail.) From here proceed west on the CZ trail. You'll soon leave the homesteads behind and embark on a long steady ascent into the timber. The trail crests underneath a bridge four miles from your start at Chapman Road. That's the Scappoose-Vernonia Road overhead.
    Check out the CZ trail. You might see deer, elk, and coyote along the way, but you won't see any other runners.

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