January 3rd Preview

Here we go again! On the 11th anniversary of this team's founding, we start another round of marathon training. These next four months target the Eugene race on May 1st.

A formal half-marathon group for Eugene will start later. However, runners aiming for the new Cottage Grove Half are welcome to train along with the marathoners for the next two months. There's no extra charge for joining early.

Start Sunday at 8:00 at the Eugene Running Company, with the store opening about 15 minutes earlier. This is a good time to thank Bob Coll and crew for hosting us the entire history of the team.

This Sunday's distance is seven miles. Because of recent flooding in Alton Baker Park (and the ever-present winter threat of more), we'll avoid that area. The route: Oakway and Coburg Roads to Ferry Street Bridge and don't cross. Turn right onto bike path, to Valley River footbridge and across. Turn left, to playground. Turn AROUND there and come back the same way: Valley River, Ferry and store. GPS distance is exactly 7.00.

Bring a drink for delivery at halfway. Weather forecast: temperature in 20s with freezing rain possible. The only reason we ever postpone or cancel is when the footing is dangerously slick. That's always a last-minute call, which I can't make until that morning.

WEEK ONE MARATHON LESSON: YOUR PROGRAM

Question: What is the rationale behind this training program?

Answer: The weekly long runs are designed to take you far enough to complete the marathon. Our teams have a near-perfect record of finishes, 99-plus percent, for runners who started their marathon. The training distances have needed no changes since this program started in 2005. You also train under conditions that mimic those of the race. Most of our training routes are flat, so if you want to run some hills do so during some of your midweek runs. Our weekend runs are on hard surfaces, because that’s where the race is run. You can seek out softer ground during the week.

Eugene Marathon Training

PURPOSE: This round of training targets the Eugene Marathon on May 1^st. We gradually increase the length of weekly long runs, preparing you for a safe and satisfying finish. This is the 25^th 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 shut down in winter in winter months.

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 email (joesrunteam@gmail.com) or text (541-953-7179). Previews and results appear at joesmarathonteam.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 six 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 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 cover 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. Cottage Grove half-marathoners will train with you, usually at the same distances, through mid-February. Runners training for the Eugene Half will begin in late February, at shorter distances than yours.

Date – Distance

January 3^rd – 7 miles to start marathon training

January 10^th – 8 miles

January 17^th – 9 miles

January 24^th – 10 miles

January 31^st – 11 miles

February 7^th – 6 miles

February 14^th – 13.1 miles

February 21^st – 7 miles

February 28^th – 15 miles

March 6^th – 8 miles (Joe is away)

March 13^th – 17 miles

March 20^th – 9 miles

March 27^th – 19 miles

April 3^rd – 10 miles

April 10^th – 21 miles

April 17^th – 10 miles

April 24^th – one hour

May 1^st – Eugene Marathon 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.

Portland Marathon Results

Any marathon you finish is a good one. Any day when we have a 100-percent finish rate is a great one, and today was one of those.

Special praise to the Welkers, Jeanette and Joy, for their big PRs. And to Michele Clemo for finishing her first marathon. And to Leah Kirkland for running her first with us. Michele and Leah are numbers 301 and 302 in our all-time count of marathoners.

Thanks to Richard Maher and Neal Benson for finding me a spot at the finish line. And to Audrey Blankenship for sharing a spot for the early miles.

PORTLAND MARATHON RESULTS

(with official time and per-mile pace; * = faster than last long training run)

Michele -- 5:58:03 (13:40 pace) debut at longest distance ever
Jean -- 5:13:39 (11:59s) 10th anniversary as a marathoner, where it all began
*Chris -- 6:01:35 (13:49s) 10th anniversary at Portland
*Leah -- 4:37:12 (10:35s) first marathon with our team
Cindy -- 5:13:43 (11:59s) finished despite illness
*Jeanette -- 4:29:09 (10:17s) PR by 20 minutes!
Joy -- 4:07:10 (9:27s) PR by 9 minutes!
*Rhonda -- 5:05:21 (11:40s) 3rd marathon or longer in 2 months

Others with team ties:

Rashi Arora -- 3:53 (8:53s) at Twin Cities; PR by 15 minutes!; trained "virtually" with us
David Blankenship -- 4:58:42 (11:25s) recent team alum
Amy Goddard -- 4:50:34 (11:06s) training with EWEB Half with us
Jennifer Howard -- 3:37:45 (8:19s) ran with Wednesday speed group
Jenn Lewis -- 3:37:45 (8:19s) from Eugene Running Company
Jeanine Miller -- 5:46:48 (13:15s) recent team alum
Trevor Steele -- 4:15:11 (9:45s) ran with Wednesday speed group
Duke Wang -- 5:15:28 (12:02s) trained some with us

WEEK 19 LESSON: YOUR NEXT

Question: How soon can I run my next marathon after finishing this one

Answer: How does six months later sound? You could run another one much sooner (as soon as a month later, according to the usual recovery timetable). But two marathons per year is a reasonable limit, which is why I schedule only two annual rounds of training for our team. This leaves half the year free to do something other than train for and recover from marathons. Spring and fall are the best times to run this distance because our weather is most reliably cool and dry then. Though we target races in those seasons, it also means doing most of the training in wet Oregon winters and warm summers. If you want to run races in those seasons, keep them shorter.

October 4th Preview

Our latest marathon program, which is number 24, hits its finish line this Sunday. Most of you will run in Portland. But we also have Rashi, who trained "virtually" with us, running her hometown Twin Cities race.

Michele is going this far for the first time. Jean is celebrating her 10th anniversary as a marathoner, after starting at the team's first Portland. Chris and Leah are also returnees there -- as are Cindy, Jeanette and Rhonda, who'll come DOWN in distance after their McKenzie 50K. Joy went 26 miles there as her mom's pacer, and this will be her first Portland.

Packet pickup at the Portland Hilton is on Friday and Saturday. The race starts at 7:00 Sunday morning.

Multiple starting areas make meeting as a group impossible before the race. I'll be around, though -- on Naito Parkway at about two and five miles, standing on the side of the road farthest from the river. Look for me there as I try to pick you out of the crowd.

And I'll welcome you to the finish area (thanks to the pass that Eugene Marathon director Richard Maher acquired for me).

Weather forecast: dark and cool early, with starting temperature in low 50s; sunny and warm late, with an afternoon high of 81. 

Text of call if you have questions or concerns: 541-953-7179.

WEEK 18 LESSON: YOUR SUCCESS

Question: How can I judge how well I run in the marathon?

Answer: A great beauty of running is that it gives everyone a chance to win. Winning isn’t automatic. You still have to work for success and risk failure, especially when the event is a marathon. But unlike other sports there’s no need to beat an arbitrary standard (such as “par” or an opponent’s score). You measure yourself against your personal record – which you might be setting for the first time in this marathon. To the runner, the personal record, or PR, represents one of the greatest advance in the history of this sport. The invention of the digital stopwatch worn on the wrist turned everyone into a potential winner. Here was a personal and yet objective way to measure success and progress. No one can set a PR but you. No one can break a PR but you.

September 27th Results (6.1 miles & other)

That's it for this round of marathon training. When you hear from me in midweek, I'll try to ease your concerns about next Sunday's Portland Marathon.

Thanks to Shivaun for opening the store this morning. And to Neal for his on-course pacing.

TODAY'S 6.1 MILES

(with per-mile pace, based on GPS average of 6.15, and comparison to your last long run here; target was to match that pace for this longer distance, for recovery, or faster, for speed training; but don't take these results too seriously because trail running is generally slower than road, and because turnaround points varied)

Michele C. -- 1:07:31 (10:58s, -1:48)
Leah -- 52:00 (8:27s, -2:32)
Sean -- 50:31 (8:14s, -40 sec.)
Cindy -- 51:01 for 5.8 miles (8:51s, -38 sec.)
Rhonda -- 1:07:31 (10:58s, -52 sec.)

OTHER RECENT RUNS

(if reported to me)

Rashi -- 13.1 miles in Minnesota, 1:48 (8:14s) for Twin Cities Marathon next Sunday

September 27th Preview

You'll come way down, to six miles, this Sunday, while our half-new marathoners move up to six. It's the only time you'll all run the same distance on the same day.

The route: Oakway and Coburg Roads to Ferry Street Bridge and don't cross. Turn left onto bike path, then connect to Pre's Trail near Alton Baker restrooms. Follow the wood-chip trail along the water, past Autzen Stadium, to I-5. Turn AROUND there and come back the same way. Distance is slightly longer than 6.0 miles.

Bring a drink for delivery at about 1.5 and 4.5 miles (Autzen Stadium). Weather forecast: starting temperature in 40s and sunny.

WEEK 17 LESSON: YOUR TAPER

Question: How much should I run the last week before the race?

Answer: You’ve already been tapering since the longest run. In the final week, run as little as your conscience will allow. It’s too late now, with the marathon just days away, to do anything that will make the race go better. But it’s never too late to make a mistake – most commonly running too far or too fast – that will come back to bite you on race day. Take at least as many rest days as you would before a weekly training run. Take nothing longer than you would on a normal week’s easy run, and ideally shorter. You won’t forget how to run now, and you’ll race better the more rested you are.

September 20th Results (10.1 miles & others)

This has come to be known as the "only 10 miles" run. What once seemed really long now seems shorter.

With the EWEB program starting, I'm now posting those runners' results separately -- at joeshalfteam.blogspot.com

Thanks to Jenn for opening the store today. And to Tonya for helping on the course.

TODAY'S 10.1 MILES

(with per-mile pace, based on GPS average of 10.15, and comparison to your last long run here; target was either to go faster, for speed training, or same pace, for recovery)

Michele -- 1:52:39 (11:05 pace, -1:41 per mile)
Sean -- 1:27:39 (8:38s, -16 sec.)
Jeanette -- 1:43:40 (10:12s, -1:56)

Guest:
Bill -- 1:41:50 (10:02s)

OTHER DISTANCES TODAY

Jean -- 7.8 miles in 1:21:45 (10:31s, -40 sec.)
Chris -- Race for the Cure in Portland
Jeff -- trail and Springfield run
Cindy -- 7.9 miles in 1:14:14 (9:23s, -6 sec.)
Rhonda -- 7.9 miles in 1:24:21 (10:40s, -1:10)

September 20th Preview

Ten miles this Sunday for you marathoners. Half-marathon training for EWEB Run to Stay Warm also begins that day (at five miles), which means the group will grow.

Our start time will move to **8:00** for the rest of September. The store will open about 15 minutes earlier.

The 10-mile route: 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 Valley River footbridge to "0.5" milepost. Turn AROUND and come back the same way: Autzen, Ferry and store. GPS distance is 10.15 miles.

Bring a drink for delivery at 3.5 and 6.5 miles (Skinner Butte playground). Weather forecast: starting temperature in 50s and sunny.

WEEK 16 LESSON: YOUR STRATEGY

Question: What is the best way to pace myself during the 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.

September 13th Results (21.1 miles & others)

While several of our runners went marathon and beyond this weekend, others took care of training business in Eugene. The marathoners' distance peaked on Sunday, with most of them preparing for Portland.

Note that we'll start meeting next week at 8:00. This is when half-marathoners building toward EWEB Run to Stay Warm will join us.

Thanks to Jean and Jake for helping again today.

TODAY'S 21.1 MILES

(with per-mile pace, based on GPS average of 21.10)

Michele C. -- 4:29:25 (12:06 pace) longest ever
Chris -- 5:15:21 (14:52s)
Leah -- 3:52:05 (10:59s)

TODAY'S OTHER DISTANCES

Neal -- 7 miles in 1:18:16 (11:10s) good luck Tuesday
Stephanie -- 10 miles; paced Michele C.
Kathie -- 10.1 miles in 1:44:02 (10:15s)

Michelle R. -- 7 miles in 56:24 (8:03s)

Guests:

Brian -- 7 miles in 56:24 (8:03s)

Gina -- 10.5 miles; paced Michele C.

OTHER WEEKEND RUNS AND RACES

Rashi -- 20 miles in Minnesota, 3:00:55 (9:04s) for Twin Cities Marathon
Jean -- 21 miles on Saturday; for Portland Marathon
Tatiana -- marathon in Carnation, WA, 5:30:12 (12:36s) PR
Laurel -- 8 miles in Portland
Jeff -- McKenzie 50K in 7:24 (14:17s for 31.1 miles)
Cindy -- McKenzie 50K in 6:47 (13:05s) PR
Jeanette -- McKenzie 50K in 6:36 (12:44) longest run ever
Joy -- paced mom for about 26 miles at McKenzie; training for Portland
Rhonda -- McKenzie 50K in 7:44 (14:56s) longest run ever

September 13th Preview

Training peaks this Sunday for the Portland Marathon, at 21 miles. But of course the distance goes much higher for several of you: Tatiana at the Beat the Blerch Marathon in Washington (on Sunday; and Cindy, Elly, Jeanette, Rhonda and Jeff at the McKenzie River Trail 50K (on Saturday). We'll cheer you on from afar.

Our Eugene course (with a 7:30 start from the 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, to Owosso footbridge and across. Back to Alton Baker parking lot. Turn AROUND there (near restrooms) and same route in reverse: Owosso, Autzen, Ferry and store. GPS distance is 21.10 miles.

Bring two drinks: first for delivery at Ferry (3.0 miles), turnaround (10.5 miles) and Ferry (18 miles)... second at Owosso (6.5 and 14.5 miles) and finish. Weather forecast: partly cloudy with starting temperature in 50s, warming to afternoon high in 80s.

Recommended shorter run is first lap of the marathoners' course. GPS distance is 10.96 miles. Bring a drink for delivery at Ferry (3.0 miles) and Owosso (6.5 miles). 

WEEK 15 LESSON: YOUR FUEL

Question: Do you recommend that I drink during the runs?

Answer: It’s a requirement. You can’t go 26.2 miles without drinking, and probably not without drinking something stronger than plain water. This is true on cool days as well as hot. So I ask you to practice drinking early and often during all training. Bring a bottle of your favorite sports drink for delivery on the course. Walk or stop while drinking, so you’ll get the fluid in you rather than on you. Even though sports drinks supply carbos, it isn’t enough to fuel you for runs this long. I strongly advise you to add “foods” in the form of gels, bars or similar products. Refuel every 30 to 45 minutes during the training run and race. Everyday nutrition and weight control can, of course, affect your performance as well. But I abstain from advising on these matters and ask you to find your own experts (which I’m definitely not).

September 6th Results (10.1 miles & others)

This is the week for many of our runners to go really long. Jeff, Cindy, Elly, Jeanette and Rhonda have trained semi-independently this summer (I have little to teach them about trail ultras) for Saturday's McKenzie River Trail 50K.

Meanwhile, training peaks next Sunday for the Portland Marathon. A half-dozen of our runners are entered there, and others still might join them.

TODAY'S 10.1 MILES WITH TEAM

(with per-mile pace, based on GPS average of 10.15, and comparison to your last long run here; target was to go faster, for speed training, or to match this pace, for recovery)

Michele C. -- 1:49:23 (10:47 pace, -1:03 per mile)
Chris -- 2:01:35 (11:58s, -1:29) day's most improved
Leah -- 1:31:31 (9:00s, -1:10)
Cindy -- 10.6 miles in 1:36:28 (9:06s, -23 sec.)
Rhonda -- 1:49:23 (10:47s, -1:03)

TODAY'S OTHER DISTANCES WITH TEAM

Jean -- 7 miles in 1:12:16 (10:19s)
Sean -- 20 miles
Trina -- 8 miles in 1:43:41 (12:58s)
Rachel W. -- 7 miles in 1:19:07 (11:18s)
Jeanette -- 8 miles in 1:24:33 (10:34s)
Rose -- 4 miles

OTHER WEEKEND RUNS AND RACES

(those reported to me)

Jean -- 10.3 miles on Saturday, 1:47:13 (10:24s)
Tatiana -- taper run in Portland on Saturday, for marathon next Sunday
Kathie -- half-marathon race at Disneyland on Sunday, 2:19 (10:36s)
Lauren -- 5.5-mile trail race on Saturday

September 6th Preview

It's a 10-mile run for most of you this Sunday. We're back at the Eugene Running Company for a 7:30 start.

The route: Oakway and Coburg Roads to Ferry Street Bridge and don't cross. Turn right onto bike path, to Valley River footbridge and across. Turn left, to Autzen footbridge (brick crosswalk) and turn AROUND. Come back the same way: Valley River, Ferry and store. GPS distance is 10.15 miles.

Bring a drink for delivery at about 3.5 and 6.5 miles (Skinner Butte playground). Weather forecast: starting temperature about 50, partly cloudy and dry.

WEEK 14 LESSON: YOUR PROGRESS

Question: Our long runs from 11 miles on go up by two miles every other week instead of the more common single mile each week. Is this too big a jump?

Answer: The generally recognized as safe rate for increasing mileage is 10 percent per week. Our increase from 11 miles through 21 averages just 6.5 percent weekly. Scheduling the long run on alternate weekends makes doubly sure than you don’t overdo. For most runners, a weekly long run (increasing by a mile at a time) allows too little recovery time in between. Hence, our plan of alternating longer runs on one weekend with those about half as long the next. The shorter ones increase by a mile each time, or the same 6.5-percent-per-week average. In both cases, long or short, we go longer each time to give a necessary sense of steady progress in distance.

August 30th Results (19.2 miles & others)

Training peaked this week for our McKenzie River Trail crew. Our fall marathoners are one step away from their longest distance.

For Michele Clemo, today's 19 was the longest of her life. Tatiana Cordova and Mike Frede spent the most time on the road -- all Friday night, and then some, on the wind-whipped and wet Hood to Coast Relay course.

Thanks to Jean and Jake for their long Sunday morning supporting our runners at Row River. 

TODAY'S 19.2 MILES AT ROW RIVER

(with per-mile pace, based on GPS average of 19.20)

Michele C. --3:47:30 (11:50 pace) longest run ever
Leah -- 3:15:24 (10:10s)
Evan -- 3:07:38 (9:47s)
Rhonda -- 3:47:30 (11:50s)

TODAY'S OTHER DISTANCES AT ROW

Neal -- 11 miles in 2:09:42 (11:47s)
Kathie -- 8 miles in 1:20:09 (9:54s)
Laurel -- 10 miles in 1:33:34 (9:21s)
Cindy -- 10 miles in 1:29 (8:54s)
Jeanette -- 10 miles in 1:59:10 (11:54s)

Guests:
Lauren -- 7 miles
Bill -- 9 miles
Gina -- 10.5 miles

OTHER WEEKEND RUNS AND RACES

(those reported to me)

Jean -- 10 miles on Saturday, Row River
Tatiana -- Hood to Coast Relay on Friday-Saturday
Mike -- Hood to Coast Relay on Friday-Saturday
Chris -- 19 miles on Friday
Laurel -- 7 trail miles on Saturday
Jeff -- 9K trail race on Saturday, 1:04:10 (11:29s)

Trina -- 10 miles on Friday in 2:03 (12:18s)
Cindy -- 19 miles on Saturday
Jeanette -- 20 miles on Saturday, McKenzie River Trail
Joy -- 20 miles on Saturday, McKenzie River Trail

August 30th Preview

At last we get to make our traditional "field trip" to the Row River Trail. And at long last we get a forecast of cool and cloudy skies with weekend rain likely.

Sunday's distance is 19 miles, with a 10-mile option for half-marathoners. The route (after a 7:30 start at the Mosby Creek trailhead): From "3.0" milepost to "12.5" for the longer run, then back the same way. The shorter one will turn around at "8.0." GPS distances are slightly longer than 19 and 10.

Travel directions to Row are coming by email.

Bring two drinks for the longer run, with delivery at 4.0, 8.5, 10.5 and 15 miles. One drink for shorter run, at 4.0 and 6.0 miles. Weather forecast: cloudy and possibly rainy with starting temperature in 50s, rising to an afternoon high only in the high 60s. 

WEEK 13 LESSON: YOUR SPEED

Question: Should I train for speed during the week? And can I run short-distance races to improve my speed?

Answer: Do nothing for speed that might interfere with going long. Distance is far more important than speed in this training program. You’re mainly preparing here to go the 26.2 miles, not to meet or beat a time goal. Never substitute fast for long. Add a fast-training day in midweek only if you have recovered fully from the latest long run, or if you can be ready in time for the next one. Run a short race, of 5K to 10K, on the weekend only if it replaces a semi-long training run scheduled for the team that weekend. Running a short race does give you experience in dealing with the race-day atmosphere, which differs greatly from ours during training.

August 23rd (Non)Results

This was a first in 10-plus years of these teams: a bad-air alert. I was asked as early as Saturday afternoon if it would be safe to run Sunday morning.

On that, I yielded to the Lane Regional Air Protection Agency (LRAPA, headed by one of our marathon alums, Merlyn Hough). The first reading I checked put smoke pollution in the range of "unhealthy for sensitive groups" (such as asthmatics). Most of you still could have run if those condition hadn't worsened.

They did. Smoke pollution rose overnight to a "very unhealthy" reading, the second-highest level (just below "hazardous").

So I cancelled today's run. It made no sense to subject you to those conditions, which weren't predicted to ease until late Sunday, at least.

A few of you had the foresight (or good luck) to run on Saturday:

Jean -- 21 miles in Cottage Grove, 3:55:00 (11:11 pace)

Tatiana -- 21 miles in Cottage Grove, 4:21:50 (12:28s)

Rhonda -- 9 miles in Eugene, 1:34 21 (10:29s)
Jeanette -- 14.5 miles at Waldo Lake, after 10 miles in Eugene on Friday

Kathie ran 12 miles this morning. Jeff journeyed to the coast for 8.8 miles of trails. Anyone else have weekend runs to report?

In makeup runs early Tuesday, Michele C., Leah and Rhonda ran nine miles by the river. Laurel and Michelle R. climbed Spencer Butte.

August 23rd Preview

Scheduled distance is nine miles for all this Sunday, with marathoners dipping down to that distance and others holding steady there. A 7:30 start from the Eugene Running Company.

The route is the basic seven-mile Autzen-Valley River loop with a two-mile "tail" added in the middle: Oakway and Coburg Roads to Ferry Street Bridge and don't cross. Turn left onto bike path and follow river PAST Autzen footbridge to Knickerbocker footbridge. Turn AROUND where path meets road (3.5 milepost) and back to Autzen footbridge and across. Turn right, to Valley River footbridge and across. Turn right, back to Ferry and store. GPS reading is 9.03 miles.

Bring a drink for delivery at about 4.5 miles (EWEB). Weather forecast: starting temperature in low 60s and sunny.

WEEK 12 LESSON: YOUR TEMPO

Question: Is all the running at marathon pace or even slower?

Answer: You sometimes run faster than that, just not on long-run days. Taking these too fast makes them too hard to repeat as often as you need them. We schedule a so-called “tempo run” every other weekend from the second month on. You can run faster then than in your latest long run, for about half that distance (11 and six miles, 13-7 and so on up to 21-10). How much faster? Roughly your half-marathon race pace instead of expected pace for the marathon – or as much as one minute per mile faster when you run shorter. These runs aren’t meant so much to increase your raw speed as to make the pace of the marathon feel “slower” and more comfortable.

August 16th Results (17.1 miles & others)

Distances were all over the charts this morning, which is fine. The race targets of our teammates vary just as widely this summer -- from marathon to half, from 50K to no racing.

Thanks (and welcome back) to on-course helper Tonya.

TODAY'S 17.1 MILES

(with per-mile pace, based on GPS average of 17.08, and comparison to your last long run here; target was to match that pace for this longer distance)

Chris -- 3:49:47 (13:27 pace, +55 sec. per mile)
Sergio -- 2:21:25 (8:17s, -6 sec.) day's best pacer
Sean -- 2:36:45 (8:54s, -17 sec.) longest run ever
Evan -- 18 miles in 2:49:53 (9:26s, +15 sec.)

OTHERS WITH TODAY'S GROUP

Mike -- 11.5 miles, after triathlon workout on Saturday
Kathie --12.0 miles in 2:04:44 (10:23s)
Leah -- 14 miles
Laurel -- 3 miles, after triathlon workout on Saturday
Trina -- 9.1 miles in 1:47 (11:41s)
Sara -- 11.5 miles
Jeanette -- 11.5 miles, after 20 in Bend on Friday

Guest:
Emma -- 11.5 miles

RUNS ELSEWHERE THIS WEEKEND

(listing all those reported to me)

Rashi -- first triathlon ever, ending with 5K run, in Minnesota
Neal -- Bridge of the Gods half-marathon in 2:26 (11:08s)
Michele C. -- Bridge of the Gods half-marathon in 2:23 (10:54s)
Jean -- Seawheeze half-marathon in 2:24:01 (10:59s)
Tatiana -- Seawheeze half-marathon in 2:24:01 (10:59s)
Jeff -- 12 miles on trails
Jake -- 12 miles on trails

August 16th Preview

We're not going to Row River this Sunday after all. That trip must wait another two weeks. Instead we're returning the 17-mile run (with nine-mile option for half-marathoners) to the usual place and time: Eugene Running Company at 7:30.

The 17-mile route: Oakway and Coburg Roads to Ferry Street Bridge and across. Turn left onto bike path, to Autzen footbridge and across. Turn right, to Owosso footbridge and across, then back to Alton Baker Park. Turn AROUND at restrooms, then back to Valley River footbridge and across. Turn left, to Autzen footbridge an across. Back to Ferry and store. GPS distance is 17.06 miles.

Nine-milers go the same way until the Valley River footbridge. Turn AROUND there and reverse course: Autzen, Ferry and store. GPS distance is 9.15 miles.

Marathoners bring two drinks: the first for delivery at 3.0 miles (Ferry Street) and 10.5-mile turnaround (Alton Baker), the second for 6.5 miles (Owosso) and 14 miles (Ferry). Weather forecast: starting temperature in high 50s, rising toward an afternoon high in 80s, and sunny.

Nine-milers' single drink bottle to be delivered at Ferry in both directions -- about three and six miles.

WEEK 11 LESSON: YOUR WARMUP/COOLDOWN

Question: When is the best time for stretching exercises, before or after the run?

Answer: Don’t confuse stretching with warmup. Stretching exercises don’t start you sweating or raise your heart rate. You warm up by moving – first by starting the run gently, then by easing into the full pace of the day. Treat the first mile as your warmup, making it the slowest mile of the day. If the warmup shifts gears between resting and hard running, the cooldown period is a necessary transition from racing to resting. When the run ends, resist the urge to stop suddenly. Instead, walk to cool down more gradually. After this walk is the best time for stretching exercises, which loosen the muscles that running has tightened.

August 9th Results (8 miles, etc.)

Our runners fanned out across Oregon this weekend. Cindy and Rhonda represented us at the Haulin' Aspen trail marathon, and Kathie at the Crater Lake Rim Run. Another group trained on Cape Perpetua trails.

Thanks to Michael Lebowitz for coming with his camera today. I'll link you by email to his photos.

TODAY'S 8 MILES

(with per-mile pace, based on GPS average of 7.98, and comparison to your last long run here; target was either to match that pace, for recovery, or to better it, for speed training)

Jean -- 1:22:06 in Cottage Grove (10:16 pace, -32 sec. per mile)
Mike -- 1:04:30 (8:05s, -52 sec.) day's most improved
Leah -- 1:18:44 (9:52s, +18 sec.) after coast trail run on Saturday
Laurel -- 1:09:52 (8:44s, +9 sec.) day's  best pacer
Sean -- 1:06:50 (8:22s, -49 sec.)
Evan -- 8 miles on Saturday
Michelle R. -- 1:09:52 (8:44s, +12 sec.) longest run post-baby
Trina -- 1:33:55 (11:46s, +22 sec.)
Rachel W. -- 1:15:10 (9:30s, -12 sec.)

Guest:
Anna -- 1:15:10 (9:30s)

OTHER DISTANCES

Rashi -- 17 miles in Minnesota
Neal -- 6 miles in 1:07:20 (11:13s), before half-marathon next week
Michele C. -- 16.1 miles on Friday; 6 miles on Sunday in 1:07:20 (11:12s); half-marathon next week
Tatiana -- in New Orleans
Stephanie -- 6 miles in 1:07:20 (11:13s)
Kathie -- 6.7-mile race at Crater Lake on Saturday; 1st in age group
Jeff -- 10.1 trail miles on Saturday
Cindy -- trail marathon on Saturday in 5:49; 3rd in age group
Jeanette -- 6 miles to end 36-mile weekend
Joy -- 20.1 miles on Friday, 10.1 on Saturday
Rhonda -- trail marathon on Saturday in 6:03

August 9th Preview

We separate the 15- and 17-mile runs with eight this weekend. (Half-marathoners can go this same distance.) You can either treat this as recovery between long ones or speed training at about half of last Sunday's length.

The route (with a 7:30 start from the Eugene Running Company): Oakway and Coburg Roads to Ferry Street Bridge and don't cross. Turn left onto bike path, to Alton Baker restrooms. Onto road and continue to end at canal path. Turn right on path, under I-5 to end at D Street in Springfield. Turn AROUND there and back same way: canal path, road, Ferry and store. GPS distance is 7.95 miles.

Bring a drink for delivery at Springfield boat ramp (about 3.5 and 4.5 miles). Weather forecast: partly cloudy with starting temperature about 60.

WEEK 10 LESSON: YOUR HEALTH

Question: What happens if I get sick and have to stop running?

Answer: The most common ailments are the flu and colds. Never, ever run with the flu’s fever. Don’t just rest while feverish but take an additional day off for each day of the illness, or you risk serious complications and much-delayed recovery. Colds usually pass through you in about a week. Rest during the “coming-on” stage (usually the first two to four days). Then run easily (slowly enough not to cause heavy coughing and nose-throat irritation) during the “coming-out” stage. Throughout recovery, obey your fatigue signals. You got sick in the first place by overtiring yourself.

August 2nd Results (14.9 miles & others)

Our marathoners caught another weather break today as they moved up in distance. We can't call the morning truly cool, but at least the cloud cover moderated the recent broiling conditions.

I realized after coming home that I'd misplaced your turnaround point. It cost you about a tenth of a mile, which your GPS noticed but your body didn't. Close enough.

TODAY'S 14.9 MILES

(with per-mile pace, based on GPS average of 14.90, and comparison to your last long run here; target was to match that pace for this longer distance)

Jean -- 15 miles in 2:42 on Saturday (10:48 pace, +29 sec. per mile)
Chris -- 3:05:43 (12:28s, +8 sec.) 2nd best pacer, tie
Leah -- 2:22:40 (9:34s, +33 sec.)
Sergio -- 2:05 (8:23s, no target)
Sean - 2:16:59 (9:11s, +8 sec.) 2nd best pacer, tie; longest run ever
Evan -- 2:16:57 (9:11s, +14 sec.)
Cindy -- 23 miles around Waldo Lake on Saturday
Elly -- 2:25:02 (9:44s, +2 sec.) best pacer; continued to 22 miles
Duke -- 2:57:42 (11:54s, no target) longest run ever
Jeanette -- 19 miles in 3:50:36 (12:08s, +1:16) after 13M on Saturday
Joy -- 2:10 (8:43s, no target)
Rhonda -- 13.4 miles in 2:24 (10:50s, +10 sec.)

SHORTER DISTANCES

(6.95 miles, unless noted otherwise; sorry I wasn't there to take most of your times)

Neal
Kathie -- 11 miles on Saturday
Laurel -- 6.5 miles in 55:00 (8:35s)
Jeff
Michelle R. -- 7.5 miles on Saturday
Trina

Sara -- one hour in Berkeley
Rachel W.

Guest:
Katie