Welcome to another installment of the LubDub show (formerly the Run Pub Podcast), brought to you by the Providence Heart to Start Program and the Oregon Brewery Running Series!

The LubDub is a weekly podcast and interactive video show where we talk to experts about running and walking and learn from program champions who provide motivation and inspiration as we embark on this 12-week journey as a community united in becoming our best, healthiest selves.

The Oregon Brewery Running Series hosts family-friendly, 5K fun running and walking events that start and end at some of Oregon’s best breweries. If you’re looking for an un-timed 5K in Portland or around the state, click the link below and join us!


In This Episode

In this episode, we hear from the master of all things Heart to Start, Tracie Rose! Tracie is the Program Manager at Basecamp Prevention + Wellness for the Providence Heart Institute. She first started as a participant with Heart to Start eight years ago. She was then a volunteer with Base Camp until moving into her current role a few years ago. Tracie shares a bit about her personal fitness journey, and five tips to help everyone finish their training strong and prepare for race day!

Register for the Follow Your Heart Virtual 5K & 10K in February!

How to Finish Strong and Prepare for Race Day

  1. Enjoy the last few days of training: Get plenty of rest, eat healthy food, hydrate well, and most importantly relax!
  2. Be confident and have fun: You’ve put in the hard work, the race is the fun part! Go through your normal routines. Get into your race gear, wear a bib, prepare your mind and body as if you were going to line up alongside hundreds of other runners. Flip back through your training log and remind yourself that you are ready.
  3. Pay attention to your hydration and fueling: If you need or want water during your 5K or 10K, make sure you have a plan to carry it. Don’t try any fancy mixes or new products you haven’t used during training. GI distress is the last obstacle you want.
  4. Smart pacing is the key to a good race: Working towards a specific finish time? You may try starting a few seconds slower than your goal pace, and work yourself to the effort and pace of your goal. On race day, be sure to get in a good dynamic warmup before you begin.
  5. Have a plan for what’s next! Enjoy the whole experience, but make sure you focus on how you’re going to stay active!

About Providence Heart to Start

We’re excited to be partnering with our friends from the Providence Heart to Start program to offer you a FREE 12-week running/walking training program! Rather than focusing on pace or ability, Heart to Start encourages taking several small steps (i.e. weekly training) and working toward a remarkable finish (i.e. goal event) where we celebrate each other as a community.


Unlike our previous monthly challenges, this challenge starts Monday, November 16, and ends on Friday, February 5. Set a challenging 12-week mileage goal and work really hard to reach it by the end!

All are Welcome!

We don’t care if you’re a runner, walker, or something else. We just care that you’re active! While most of our participants are running, MANY are walking, pushing strollers, or finding other ways to participate.

About Us

The Oregon Brewery Running Series is about inspiring Oregonians to Be Active, Have Fun, and Give Back. We host family-friendly, 5K fun runs that start and end at some of Oregon’s best breweries. Register for our next run here! Our theme music, the Oregon Song, is written and performed by James Hoffman.
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