Running Through 2014

JANUARY: Steve Modee and others break in new Dorris Ranch/Clearwater Path.

                            FEBRUARY: Jeff McKay dashes through the big snowstorm.

MARCH: The winter/spring team is fully formed and training we for Newport Marathon and Half.

APRIL: Old coach's first marathon in six years, with help from Laurel Mathiesen and Sara Tepfer.

MAY: Some of us celebrate together after the many warm miles in Newport.

JUNE: Another celebration, this after the Prost8K on Father's Day.

JULY: Mike Frede heads toward an Ironman triathlon finish in British Columbia.

AUGUST: Well-traveled Cordovas, Tatiana and Jean, race a half-marathon in Canada.

SEPTEMBER: Jenna Fribley and Shannon Oliver after their second 100-mile run of the summer.

OCTOBER: Russell Wingard PRs (again) at the Victoria Marathon.

NOVEMBER: At EWEB before the Run to Stay Warm Half-Marathon.

DECEMBER: We say farewell to Max Wanotayaroj with a run to Pre's Rock.

Eugene Marathon Training

PURPOSE: This round of training targets the Eugene Marathon on May 10^th. We gradually increase the length of weekly long runs, preparing you for a safe and satisfying finish. This is the 23^rd edition of the Eugene Running Company-sponsored Joe’s Team.

LOCATIONS: Most of our runs start and finish at the Eugene Running Company (116 Oakway Center, 541-344-6399). About 1½ miles of each run is on city streets. The remainder follows the scenic and safe riverside bike path with its marked distances. Some restrooms and water fountains are available there in winter, and all in spring.

COSTS: The fee for marathon training is $100 (payable at the store and due before your program begins). This fee covers coaching services. Other benefits of team membership are discounts (at the store) or donated goods and services (by sponsors and friends). You pay your own race entry fee. If you haven’t already entered, do so soon. This step is important, because early entry not only saves you money but also seals your commitment.

Enter at: eugenemarathon.com

ADVISER: Joe Henderson planned this program and is on hand to advise you most weekends. Experienced runners on staff at the Running Company are also available to assist you. You can reach Joe anytime by e-mail (joesrunteam@gmail.com) or text (541-953-7179). Previews and results appear at joesrunteam.blogspot.com. You’re also invited to join the Facebook group, Joe’s Team Runners.

PREREQUISITES: We want no one to go too far, too soon. A recent run of at least eight miles is highly recommended before entering this program. We also advise that you come into the program with no injury that might interfere with increasing your distances. If you already train beyond the scheduled distances for our early weeks, you can join the group training later.

GROUP RUNS: We focus on the long run, the most important one by far for a would-be marathoner. Runs increase by an average of one mile per week. The pace of the runs is meant to be relaxed, especially if you are running these distances for the first time. Walk breaks are an option to make the distances more manageable.

From mid-February onward, training alternates between a long run one Sunday and about half that length the next weekend. Your shorter Sunday runs can at a somewhat faster pace than the longer ones, for speed training – or the same pace at this shorter distance, for recovery.

You benefit the most from this program if you take all of these runs with the group (at the prescribed distances and no farther). However, we realize that conflicts come up. If you miss running with us, try to run a similar distance on or near the same day it is scheduled here.

TRAINING PROGRAM

Runs begin at the Running Company, at 8:00 A.M. on Sundays. A course preview is posted on our blog before each week’s run, and results appear there afterward. Bring your preferred drinks and other supplies for delivery during your runs. (Note that the first month’s mileage starts higher than usual because of Joe’s previously scheduled January travels. Recommend that you build to at least eight miles on your own that month.)

Date – Distance

February 1^st – 10 miles to start team training

February 8^th – 11 miles

February 15^th – 6 miles

February 22^nd – 13.1 miles

March 1^st – 7 miles (Joe is away)

March 8^th – 15 miles

March 15^th – 8 miles (5 to start for half-marathon training)

March 22^nd – 17 miles at Row River (6 for half)

March 29^th – 9 miles (7 for half-marathon)

April 4^th – 19 miles (8 for half-marathon) on Saturday before Easter

April 12^th – 10 miles (9 for half-marathon)

April 19^th – 21 miles (10 for half-marathon)

April 26^th – 10 miles (11 for half-marathon)

May 3^rd – one hour (same for half-marathon)

May 10^th – Eugene Marathon (and Half) at 7:00

OTHER RUNS: We urge you to run at least three days during the week. With distances increasing quickly here, you need to keep all other runs easy (even easier than they normally might be) to allow full recovery between long ones. The recommended length, in time, is 30 to 60 minutes – or a total of one to two hours for the week, not counting the Sunday run.


Our winter/spring 2014 team. (Michael Lebowitz photo)

Holiday Half & 10K Results

Wet and windy? Yes, there was plenty of that, but nothing our runners couldn't handle. All nine from the current team finished today's Holiday Half-Marathon or 10K. Four of them claimed age-group awards, and Max just missed in his farewell (for the next year) to Eugene race.

TODAY'S HOLIDAY 10K

(with official time and per-mile pace)

Michelle R. -- 55:45 (8:59 pace) 3rd in age group

TODAY'S HOLIDAY HALF-MARATHON

(with official time and per-mile pace)

Neal -- 2:35:17 (11:52s) 3rd in age group
Emilee -- 2:13:41 (10:13s)
Michele C. -- 2:09:58 (9:56s) 2nd in age group
Jean -- 2:20:05 (10:42s)
Brian -- 1:41:52 (7:46s)
Sergio -- 1:30:08 (6:53s) 2nd in age group
Elly, with Deanna -- 2:13:48 (10:13s)
Max -- 1:52:43 (8:37s)

December 20th & 21st Previews

We'll be well represented on Saturday at the Holiday Half-Marathon. Its start time -- 10 o'clock -- is later than we have come to expect. And its course is different -- from the Lane County Fairgrounds, along the Fern Ridge bike path for nearly its full length (to Greenhill Road), then back.

If you aren't running, consider coming out to watch those who are. I'll be there at the start, near the turnaround and at the finish. Weather forecast: temperatures in the 40s with rain likely both days.

On Sunday we say farewell to Max. He's leaving to work in Europe for a year before returning here to finish his Ph.D. program at the university.

Meet in front of his apartment, which is across Villard (near 15th) from the Wild Duck Cafe. Max has requested a run to Pre's Rock, which he has never seen. Eight o'clock start, with drinks or breakfast at the the Wild Duck afterward.

December 14th Results (one hour)

The year winds down, but we're not yet finishing getting together. Some of us will race the Holiday Half next Saturday at the Fairgrounds. And many of will meet on Sunday for a farewell run/brunch for Max. Details will come in a few days. 

Thanks to Shivaun for opening the store today, and all year, on this last time at the Eugene Running Company for 2014. And the same thank-you goes to Tonya for continuing assistance.

TODAY'S ONE HOUR

(no exact times/distances/paces recorded; target was to relax and to finish close together)

Neal
Audrey -- half-marathon in Portland, 2:51:25 (13:05 pace)
David -- half-marathon in Portland, 2:15:48 (10:22s)
Jean -- after marathon last Sunday
Tatiana -- half-marathon in Portland, 2:24:08 (11:00s)
Stephanie G.
Brian
Laurel
Jeff -- after 6.5-mile trail race on Saturday, 1st in age group!
Sergio -- continued to about 10 miles
Evan
Michelle R.
Elly -- 9-mile trail race on Saturday, 2nd in age group!
Rachel W.
Max
Russell -- after marathon last Sunday
Rhonda

December 14th Preview

Not many of you are running the Holiday Half, but let's support those who are with the traditional training-ending hour run this Sunday. This lets everyone finish close together. Start at the Eugene Running Company (our final time there until February 1st), at 8 o'clock.

The route: Oakway and Coburg Roads to Ferry Street Bridge and turn left onto bike path. Past duck pond and restroom, then onto Pre's Trail. Follow the woodchip path along the water, past Autzen Stadium until you've gone 30 minutes. Turn around and come back the same way: Autzen, Ferry and store. Distance will vary.

Bring a drink for delivery at wooden footbridge next to stadium. Weather forecast: temperature in 30s and dry.

A reminder that the Running Company hosts a Eugene Marathon kickoff event this Saturday, 10 to 4 (with a fun-run at 9). Save $20 on a marathon or half entry fee, and $20 on a shoe purchase.

December 7th Results (6.1 & 11.0 miles)

As our training winds down for this year, it's not too soon to look ahead to 2015. The Eugene Marathon/Half will have a signup event at the Running Company this Saturday, 10 a.m. to 4 p.m. Save 20 percent on the current registration fee, and take advantage of store discounts that day.

Thanks to Shivaun for opening the store this morning, and to Laurel for helping on the course.

TODAY'S CALIFORNIA INTERNATIONAL MARATHON

(in Sacramento; with official times and paces)

Jean -- 5:08:23 (11:47 pace) 4th marathon of 2014
Russell -- 3:37:25 (8:17s) 5th marathon of 2014

TODAY'S 6.1 MILES

(with per-mile pace, based on GPS average of 6.11, and comparison to your last run here; target was to match that pace)

Audrey -- 3 miles, after 5K race on Saturday in 31:07 (10:02 pace)
David -- 7.1 miles in 1:08:30 (9:40s, +4 sec.) after 5K 
     on Saturday in 24:33 (7:55s)
Tatiana -- 1:01:41 (10:05s, no target) welcome back!
Ashley -- 58:21 (9:32s, no target) welcome to the group!
Jordy -- 58:21 (9:32s, no target) welcome to the group!
Stephanie G. -- 1:03:28 (10:23s, -2 sec.) day's 2nd best pacer
Matt -- 56:03 (9:10s, -10 sec.)
Evan (and Carson) -- 56:03 (9:10s, +59 sec.)
Michelle R. -- 56:29 (9:14s, -28 sec.)
Elly -- birthday run in San Diego
Leslie -- 54:11 (8:52s, no target) welcome to the group!
Rachel W. -- 54:20 (8:53s, +1 sec.) day's best pacer
Rhonda -- 5.4 miles in 52:39 (9:45s, +25 sec.)

TODAY'S 11.0 MILES

(with per-mile pace, based on GPS average of 10.95, and comparison to your last run here; target was to match that pace)

Neal -- 2:13:29 (12:11s, +1:13)
Sergio -- 1:26:45 (7:55s, -23 sec.)
Max -- 1:34:35 (8:38s, +26 sec.)

Eugene Marathon & Half Training

Training for a long race goes better if you run with a group that shares your goal and a coach who has helped hundreds runners reach theirs before. You set the goal, and we provide the group support and coaching advice for carrying out our proven training plan.

The Eugene Marathon and Half’s return to a spring date (May 10^th) will again make this our target race for the season. This round of training will celebrate the 10^th anniversary of Joe’s Team.

The Eugene Running Company has sponsored this training group since its launch. More than 500 runners have joined us, and their finish rate in marathons and halves is better than 99 percent.

The team usually meets at the Running Company on Sunday mornings at 8:00. The fee for marathon training is $100 and for the half-marathon, $50 (payable at the store).

We welcome runners of all abilities and experience levels. However, we strongly recommend that marathoners have run at least eight miles, and half-marathoners at least four miles before this training begins. Eugene Running Company group training on Sundays and Mondays can help you build toward our starting distance.

To reserve a spot on Joe’s Team, contact the coach: joesrunteam@gmail.com. The calendar for this winter and spring (with first month’s mileage starting higher usual because of Joe’s previously scheduled January travels):

February 1st -- 10 miles to start marathon training

February 8th -- 11 miles

February 15th -- 6 miles

February 22nd -- 13.1 miles

March 1st -- 7 miles (Joe is away)

March 8th -- 5 miles

March 15th -- 8 miles for marathon & 5 to start half-marathon training

March 22th -- 17 miles for marathon & 6 for half (at Row River Trail)

March 29th -- 9 miles for marathon & 7 for half

April 5th -- 19 miles for marathon & 8 for half

April 12th -- 10 miles for marathon & 9 for half

April 19th -- 21 miles for marathon & 10 for half

April 26th -- 10 miles for marathon & 11 for half

May 3rd -- one hour for marathon & half

May 10th -- Eugene Marathon and Half (on Sunday at 7:00)

December 7th Preview

You have a choice of distances again this weekend. If you're aiming toward the Holiday Half (or just like your runs longer), go 11 miles. If your racing is done for the year and you're in maintenance mode, run six miles.

The 11-mile course, starting at 8:00 from the Eugene Running Company: Oakway and Coburg Roads to Ferry Street Bridge and don't cross. Turn left onto bike path, to Autzen footbridge and across. Turn right, past Ferry and Valley River to Owosso footbridge and across. Back to Ferry and store. GPS distance is 10.95 miles.

The six-mile route: same as above, crossing Autzen footbridge and continuing to Ferry Street. Turn around there and come back the same way. GPS distance is 6.11 miles.

Bring a drink for delivery at about 3.0 miles (Ferry) and 6.5 miles (Owosso for longer run). Weather forecast: starting temperature in 40s with low chance of rain.

November 30th Results (4.8 & 10.1 miles)

Busy as the past week was, and cold as this morning is, I wouldn't have been surprised at a low-single-digit turnout this morning. Happy to say that my guess was way off, the right way.

Thanks to Shivaun for opening the store this morning. And to Tonya and Laurel for helping on the course.

Dr. Dan finished today's cold Seattle Marathon in 4:47:13 (11:02 pace vs. 11:22s on his longest training run).

TODAY'S 4.8 MILES

(with per-mile pace, based on GPS average of 4.81, and comparison to your last training run here; target was either to match that pace, for recovery, or better it, for speed training)

Neal -- 52:40 (10:57 pace, -1 sec. per mile) day's best pacer
Audrey -- 53:35 (11:08s, -2:24) day's most improved
Michele C. -- 50:09 (10:25s, -7 sec.) day's 2nd best pacer, tie
Stephanie  G. -- 50:09 (10:25s -1:10) day's 2nd most improved
Richard -- 43:57 (9:08s, -30 sec.)
Chad -- untimed
Elly -- 44:02 (9:09s, +7 sec.) day's 2nd best pacer, tie
Marc -- 44:02 (9:09s, no target) welcome back!
Rachel W. -- 50:09 (10:25s, +1:33)
Russell -- 42:35 (8:51s, +1:04)
Rhonda -- 44:57 (9:20s, -1:04)

TODAY'S 10.1 MILES

(with per-mile pace, based on GPS average of 10.11, and comparison to last training run here; target was whatever you wanted to make it)

David -- 1:37:05 (9:36s, -49 sec.)
Jeff -- 1:24:03 (8:18s, +18 sec.)
Sergio -- 1:24:03 (8:18s, +31 sec.)
Max -- 1:22:59 (8:12s, -24 sec.)

Thanksgiving Races

Among more than 2000 locals running races yesterday were at least a dozen of from our summer and fall teams. Sergio won is age group for the second time in four days!

If I overlooked you last night while scanning the long lists (while in a food coma), let me know.

TURKEY DAY RESULTS

(Turkey Trot 4-mile in Eugene unless noted otherwise; with official time and per-mile pace)

Neal -- Turkey Stuffer 5K in Springfield, 29:16 (9:25 pace) 3rd in age group
Audrey -- 44:30 (11:08s)
David -- 36:42 (9:11s)
Emilee -- 43:20 (10:50s)
Michele C. -- 39:59 (10:00s)
Jean -- 40:10 (10:03s)
Tatiana -- 41:26 (10:22s)
Brian -- 28:52 (7:13s)
Sergio -- 26:04 (6:31s) 1st in age group
Sara -- 33:21 (8:21s)
Max -- 35:34 (8:54s)
Rhonda -- 37:43 (9:26s)

November 30th Preview

We're not finished for 2014 yet. If you want to keep running with the team, join us any or all of the next three Sundays. This can recover you from the EWEB Half, taper you for the upcoming marathon (that's you, Russell!), train you for the Holiday Half or just keep you active between Thanksgiving and the year-end holidays.

This Sunday's choices are 4.8 and 10.1 miles. Start from the Eugene Running Company at 8:00, with the store opening about 15 minutes earlier.

The five-mile route (recommended for EWEB halfers): Oakway and Coburg Roads to Ferry Street Bridge. Turn right onto bike path, to Valley River footbridge and across. Turn left, to Ferry Street Bridge and across, back to store. GPS distance is 4.81 miles.

The 10-mile route (recommended for Holiday halfers): same as above to Ferry Street Bridge, then continue to Autzen footbridge (brick crosswalk) and turn around. Come back the same way: Valley River, Ferry and store. GPS distance is 10.11 miles.

Bring a drink if you're running longer, for delivery at about 3.5 and 6.5 miles (Skinner Butte playground). Weather forecast: starting temperature below freezing and mostly sunny, but icy spots possible.

WEEK 10 LESSON: YOUR RECOVERY

Question: What should I do in the days or weeks after this race?

Answer: One of the most important phases of a training program is also one of the most overlooked. This is what to do after the race. It doesn’t end at the finish line but continues with what you do – or don’t do – in the immediate and extended period afterward. One popular rule of thumb is to allow at least one easy day for every mile of the race (about two weeks after a half-marathon). One day per kilometer (or three weeks post-half) might work even better if the race was especially tough. During this period, take no really long runs, none very fast, and avoid further racing. Run easily until the prospect of training for another race excites you.

November 23rd Race Results

Our day was perfect -- and I'm not referring to weather. Each of our 23 runners who started a race today finished it. That's the best measure of success. Anything more is dessert.

Thanks to Laurel (and Carson) for helping on the course today.

A reminder: team training will continue the next three Sundays, for the Holiday Half or just because we can.

TODAY'S RUN TO STAY WARM RESULTS

(half-marathon unless noted otherwise, with official times and paces, and comparison to your last long training run; target was to approach or better your that pace)

Neal -- 2:16:47 (10:27 pace, -31 sec. per mile)
Audrey -- 3:05:03 (14:08s, +34 sec.)
David -- 2:15:36 (10:22s, -3 sec.)
Emilee -- 3:05:04 (14:08s, +34 sec.)
Michele C. -- 2:09:37 (9:54s, -38 sec.)
Rachel F. -- 1:49:16 (8:21s, +1 sec.)
Stephanie G. -- 10K in 1:01:50 (9:57s, -1:38)
Brian -- 5K in 21:03 (6:47s, -50 sec.) 7th overall
Richard -- 1:56:20 (8:53s, -45 sec.)
Dan -- one hour as taper for Seattle Marathon next week
Chad -- 2:06:27 (9:40s, -19 sec.)
Matt -- 1:56:49 (8:55s, -25 sec.)
Jeff -- 1:41:53 (7:47s, -13 sec.)
Sergio -- 1:29:40 (6:51s, -56 sec.) 1st in age group!; 2nd most 
     improved in half
Evan -- 1:51:30 (8:31s, +20 sec.)
Michelle R. -- 2:09:36 (9:54s, +12 sec.)
Elly -- 1:53:24 (8:40s, -22 sec.)
Sara -- 1:44:14 (7:58s, -20 sec.)
Rachel W. -- 1:45:37 (8:04s, -48 sec.) 3rd most improved in half
Max -- 1:47:36 (8:13s, -23 sec.)
Stephanie W. -- Philadelphia Half in 2:23:30 (10:57s, +10 sec.)
Jeanette -- 2:16:06 (10:24s, -1:01) most improved in half
Russell -- 1:39:58 (7:38s, -9 sec.)
Rhonda -- 2:07:45 (9:46s, -18 sec.)

Alumni half-marathoners:

Kyle McDonald -- 1:29:23 (6:49s)
Pete Dolan -- 1:36:23 (7:22s)
Dave Kofranek -- 1:38:47 (7:33s)
Rachel Young -- 1:42:01 (7:48s)
Brentano Giuliano -- 1:46:40 (8:09s)
Amanda Smith -- 1:49:35 (8:22s)
Stacy Lewey -- 1:51:41 (8:32s)
Jerry Stromme -- 1:52:14 (8:35s)
Johan Brouns -- 1:57:18 (8:58s) 3rd in age group
Carolyn Knight -- 1:57:25 (8:58s)
Lanae Bang -- 2:04:34 (9:31s)
Voula Weaver -- 2:05:35 (9:36s) 2nd in age group
Kathie Hledik -- 2:09:36 (9:54s) 1st in age group
Karen Prater -- 2:11:36 (10:03s)
Rex Prater -- 2:11:36 (10:03s)
Rhea Cramer -- 2:19:38 (10:40s)
Nicole LaCamp -- 2:19:38 (10:40s)
Cristel Herrera -- 2:21:53 (10:50s)
Jeanine Miller -- 2:33:57 (11:46s)

EWEB Half-Marathon Preview

Run to Stay Warm might better be called "Run to Stay WET" this year. Sub-freezing temperatures will be long gone by Sunday, replaced by mid-40s during the race -- with rain likely. 

You can pick up your race packet at EWEB's North Building on Saturday, 7:00 A.M. to 2:00 P.M., or on Sunday morning between 7:00 and 8:30. Your race starts at 9:00.

I will be at the EWEB Plaza by about 8:00, and back there later to welcome you at the finish. We will not provide drink service (the race does that), but will have a cheering station or two along the way. 

A course map comes to you by email. You basically run two loops: to I-5 first, then to Owosso on the north side of the river and back on the south side.

WEEK 9 LESSON: YOUR STRATEGY

Question: What is the best way to pace myself during the half-marathon?

Answer: Even if you’ve done everything right in training, you can cancel all that good with as little as one wrong move on race day. The first and worst bad move is to bolt from the starting line far faster than your training pace. Crowd hysteria and your own raging nervous system conspire to send you into the race as if fired from a cannon. Try to work against the forces of the crowd and your natural desires. Pull back the mental reins at a time when the voices inside are shouting, “Faster!” Be cautious in your early pacing, erring on the side of too-slow rather than too-fast. Hold something in reserve for the late miles. This is where you reward yourself for your early caution, by passing instead of being passed. Being the passer rather than the passee is a lot more fun.