April 4th Preview

I toss a double switch at you this weekend. You run on Saturday, and at the Row River Trail. The first change is to avoid conflicts with Easter plans. The second is to give a change of scene for your 19-mile run.

Scenic and serene Row River is near Cottage Grove, which requires some extra driving but is worth it. Directions are in this week's email. The trail is paved and marked every half-mile. There's a restroom with water fountain at the parking lot, plus four possible restroom stops along the path.

The route, from the Mosby Creek Trailhead: 3.0 milepost (at a bridge near the parking lot) to Dorena School at 12.5 and back.

Bring two drinks, the first for delivery four and 15 miles, the second for the turnaround and finish. Weather forecast: starting temperature in 40s with light rain possible.

WEEK'S 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.

March 29th Results (9.1 miles)

This is a two-for-one week. We'll gather again on Saturday for a "field trip" to the Row River Trail near Cottage Grove. I'll send directions in midweek.

Thanks to Miles for opening the store this morning, and to Tonya for on-course help. Michael will post today's photos separately.

TODAY'S 9.1 MILES

(with per-mile pace, based on GPS average of 9.11, and comparison to your last long run here; target was either to match that pace, for recover from long run, or faster, for speed training)

Jean -- 15 miles on Saturday, 2:36:46 (10:27s, -1:54 vs. marathon) 7m today
Tatiana -- 11 miles on Saturday, 2:02:51 (11:47s, -3:57 vs. marathon) 4m today
Stephanie -- 1:34:50 (10:24s, -1:20)
Dan -- 1:21:52 (8:59s, -2:05) day's most improved
Jeff M. -- 1:14:40 (8:11s, -53 sec.)
Sergio -- 1:10:30 (7:44s, -31 sec.) safe travels to Mexico
Evan -- 1:23:28 (9:10s, -3 sec.) day's 2nd best pacer
Jake -- 1:14:30 (8:10s, -43 sec.)
Elly -- 1:20:08 (8:47s, -36 sec.)
Jennifer -- 6 miles at RunMommaRun
Rachel W. -- 1:28:34 (9:43s, +13 sec.)
Jeanette -- 1:35:39 (10:29s, -2:02) day's 2nd most improved
Rhonda -- 1:34:50 (10:25s, -2 sec.) day's best pacer

March 29th Preview

You drop back to nine miles this Sunday (for reasons given in this week's lesson). Start from the Eugene Running Company at 8:00 (with the -half-marathoners who are going seven miles).

Your route takes you into Springfield, including a segment of the marathon course: Oakway and Coburg Roads to Ferry Street Bridge and don't cross. Turn left onto bike path, to Alton Baker ponds. Onto road past Autzen Stadium to end of road at another pond. Turn right onto canal path (either paved or wood chip), under I-5. Continue along canal to D Street, then to 4th Avenue. Turn around there and come back the same way. GPS distance is 9.10 miles.

Bring a drink for delivery at turnaround. Weather forecast: starting temperature in 40s with little chance of rain.

WEEK'S 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.

March 22nd Results (17.1 miles)

Seven weeks remain in Eugene Marathon training. Or put another way, two more steps up in distance on our Sunday runs.

Thanks to Shivaun for opening the store today. And to Jean for on-course help. Michael's photos are linked separately.

TODAY'S 17.1 MILES

(with per-mile pace, based on GPS average of 17.06, and comparison to your last long run here; target was to match that pace)

Deanna -- 17 miles in Washington
Jill -- 2:57:42 (10:24s, +8 sec.)
Jean -- marathon recovery run on Saturday
Tatiana -- marathon recovery run on Saturday
Mary -- ran in Oklahoma
Amy -- 3:19:10 (11:40s, +48 sec.)
Rachel F. -- 2:35:06 (9:05s, +6 sec.) 2nd best pacer, tie
Stephanie -- 3:20:14 (11:44s, +52 sec.)
Dan -- 3:08:42 (11:04s, +12 sec.)
Jeff M. -- 16.2 trail miles at coast on Saturday
Sergio -- 2:20:47 (8:15s, -8 sec.)
Evan -- 2:37:25 (9:13s, +14 sec.)
Jake -- 2:31:42 (8:53s, +16 sec.)
Elly -- 2:40:04 (9:23s, +5 sec.) day's best pacer
Rachel W. -- 2:42:22 (9:30s, -6 sec.) 2nd best pacer, tie
Jennifer -- 5K race on Thursday
Jeanette -- in Idaho
Joy -- 2:46:50 (9:46s, +29 sec.) longest run ever
Rhonda -- McKenzie River Half in 2:15:13 (10:20s, -7 sec.)

Guests:

Shannon -- 3:00:46 (10:35s) during 24-mile day
Jenna -- about 8 miles with Shannon

March 22nd Preview

Now comes your latest big step forward in distance. To 17 miles this Sunday, from the Eugene Running Company at 8:00.

The 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, to Owosso footbridge and across. Back to Alton Baker Park. Turn around at parking lot (near restrooms). Then to Valley River footbridge and across. Turn left, to Autzen footbridge and across. Back to Ferry and store. GPS distance is 17.10. (You'll run the first three with half-marathoners whose distance is 6.1 this week.)

Bring two drinks: the first for delivery at Ferry (3 and 14 miles); the second for Owosso (6.5), turnaround (10.5) and finish. Weather forecast: starting temperature in 40s with little chance of rain.

WEEK'S 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.

March 15th Results (8.1 miles, etc.)

We've now separated reports (and previews) for our marathoners and half-marathoners. This link is joesmarathonteam.blogspot.com. The other is joeshalfteam.blogspot.com.

A reminder that we will NOT go to Row River next Sunday but will save that run for later. This will give our McKenzie River half-marathoners a chance to take this "field trip."  

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

TODAY'S 8.1 MILES

(with per-mile pace, based on GPS average of 8.10, and comparison to your last long run here; target was to match that pace, for recover, or go faster, for speed training)

Jill -- 1:22:18 (10:10 pace, -6 sec. per mile) day's 2nd best pacer
Jean -- Los Angeles Marathon in 5:20:42 (12:13s)
Tatiana -- Los Angeles Marathon in 6:50:00 (15:38s)
Mary -- 8 miles in Kansas on Saturday
Amy -- 1:22:18 (10:10s, -42 sec.) 
Stephanie -- Shamrock 15K in Portland, 1:38:54 (10:37s)
Dan -- ran 8 miles untimed
Jeff M. -- 8.6 miles in 1:15:35 (8:44s, -20 sec.) after 3 trail hours on Saturday
Sergio -- 1:04:19 (7:56s, -27 sec.)
Evan -- 1:12:15 (8:54s, -5 sec.) day's best pacer
Jake -- 1:08:27 (8:27s, -10 sec.)
Elly -- 9 miles on Saturday
Rachel W. -- 1:05:38 (8:06s, -1:30) day's 2nd most improved
Jennifer -- Shamrock 8K in Portland, 43:26 (8:45s)
Jeanette -- 1:26:06 (10:37s, -1:54) day's most improved
Rhonda -- 1:21:37 (9:57s, -30 sec.) before McKenzie Half next week

Guest:

Anna G. -- 1:12:15 (8:54s)

March 15th Preview

This Sunday brings you an eight-mile run. As always on these "in-between" weeks, you have a choice: use this as further recovery from the long one (at about the same pace for about half that distance) or as speed training (at about half-marathon race pace).

The route -- with an 8:00 start from the Eugene Running Company: 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 Ferry Street. Turn around there and come back the same way: Valley River, Ferry and store. GPS distance is 8.00 miles.

Bring a drink for delivery at south end of Valley River bridge (about 2.5 and 5.5 miles). Weather forecast: starting temperature in 50s with rain likely.

New half-marathoners join us this Sunday. Their starting distance is five miles.

WEEK'S 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.

March 7th & 8th Results (15 miles & shorter)

The next step up beyond half-marathon distance is often the hardest to take, psychologically. Now you've taken it. Just three longer steps remain in our training.

Thanks to Shivaun for opening the store. And to Tonya for helping with Sunday's shorter run.

SATURDAY'S EUGENE MARATHON PREVIEW

(with per-mile pace and comparison to your last long run here; target was to match that pace, which was affected by traffic stops)

Kathie -- 10.1 miles in 1:44:59 (10:24 pace, +7 sec. per mile)
Leah -- 9 miles in 1:26 (9:00s, +6 sec.)
Jake -- 15 miles in 2:10:10 (8:37s, +7 sec.)
Elly -- 14.8 miles in 2:18 (9:18s, +6 sec.)
Jennifer -- 15 miles in 2:31:03 (10:02s, -10 sec.) longest ever!

SUNDAY'S 15 MILES

(same info as above)

Rashi -- 13.4 miles in Minnesota
Jill -- 2:34:02 (10:16s, +5 sec.) day's best pacer
Mary -- 16.2 miles in Kansas
Amy -- 2:42:59 (10:52s, +35 sec.)
Rachel F. -- 2:14:43 (8:59s, +11 sec.)
Stephanie -- 2:42:59 (10:52s, -20 sec.)
Brian -- 2:13:34 on Monday (8:51s, no target)
Dan -- 2:42:59 (10:52s, +14 sec.)
Jeff -- 2:16:10 (9:04s, +6) 2nd best pacer; after 13M on Saturday
Sergio -- 2:05:59 (8:23s, no target) welcome back to team!
Evan -- 2:14:43 (8:59s, +11 sec.)
Rachel W. -- 2:24:08 (9:36s, no target)
Jeanette -- 19 miles! in 3:58 (12:31s, +53 sec.)
Joy -- 15.4 miles in 2:23:05 (9:17s, +19 sec.) longest ever!
Rhonda -- 2:36:45 (10:27s, +27 sec.)

SUNDAY'S SHORTER RUN

(with per-mile pace and comparison to your last long run here; target was to match that pace)

Neal -- 11 miles in 2:10:10 (11:50s, +1:12)
David -- 9 miles in 1:24:36 (9:24s, -19 sec.)
Michele -- 11 miles in 1:53:27 (10:18s, -47 sec.)
Jean -- easy run for L.A. Marathon taper
Tatiana -- easy run for L.A. Marathon taper
Laurel -- 7 miles in 1:03 (9:00s)
Russell -- 11 miles in 1:31:54 (8:21s, +16 sec.)

March 7th & 8th Previews

A potentially confusing weekend lies ahead. I'll do my best to untangle it here. Remember: you have just one run to take. Ignore the details that don't apply to you.

You can take your long run on either Saturday or Sunday. The first of those is the Eugene Marathon's preview, which I high recommend if you haven't run this course before. This portion includes the race's only major hill.

Meet for the preview run's 8:00 start at the UO turf fields, on 15th between the Rec Center and Hayward Field. The course is the first nine-mile loop of the race (through south Eugene), with the option of doing the remaining miles of the half-marathon route. Maps to be provided, along with course monitors and drink stops -- plus snacks and massages afterward.

I strongly advise our marathoners to extend the distance to our scheduled 15 miles. Half-marathoners can go shorter than nine miles. I'll be there that morning to explain how best to add or subtract distance. Bring a drink for me to hand you at spots to be picked then.

Sunday's run is ours from the Eugene Running Company. It starts at 8:00... except clocks change to Daylight time on Sunday (jumping ahead by an hour).

The route: Oakway and Coburg Roads to Ferry Street Bridge and don't cross. Turn right onto bike path, to Owosso footbridge and across. Turn left, to Autzen footbridge and across, then about a quarter-mile toward Ferry. Turn around there and go back across Autzen, to Valley River and across. Turn right, to Ferry and store. GPS distance is 15.12 miles.

Half-marathoners can do a portion of this route -- such crossing Valley River footbridge to Autzen and back to store, for 6.8 miles. Bring a drink for delivery at Skinner Butte playground (3.5 miles) and finish.

Marathoners, bring a drink for delivery at Owosso (4.5 miles) and turnaround (9.5 miles). Weather forecast: starting temperature in 40s and dry both Saturday and Sunday.

WEEK'S LESSON: YOUR REST

Question: How should I schedule my rest days through the week?

Answer: Rests do the most good before and after the weekend long run. If you take it on Sunday, you profit from taking every Saturday off to refill your energy tank before the big effort. Afterward, my rule of thumb is one rest day for every hour of the long run: two hours, two days, etc. This might mean resting most of the week after the longest runs of this program. Which is okay; you need it. However, “rest” doesn’t mean you must do nothing physical that day. Easy cross-training – with walking, biking, swimming is not only allowed but encouraged. You can stay active in other ways while resting for and recovering from the big runs.

March 1st Results (7 miles & up)

Our split-shift running went well on both fronts today. At the Napa Valley Marathon, Russell PRed for second straight year in this race. He has improved by about a dozen minutes in the past year. Thanks to Sara for coming up early from Berkeley to help cheer and navigate. Back home, Tonya and Jean made sure our temporary move to Dorris Ranch ran smoothly.

TODAY'S 7 MILES AND LONGER

(Non-7 distances listed, plus per-mile pace and comparison to your last long run here; target was either to match that or best it. As speed training for marathoners; let me know if I overlooked you)

Rashi -- 9 miles in frigid Minnesota

Neal -- 8.3 miles in 1:28:47 (10:38 pace, -59 sec. per mile) most improved

David -- 8 miles in balmy Hawaii, 1:17:52 (9:43s, -15 sec.)

Michele -- 1:17:40 (11:05s, +53 sec.)

Jean -- 10 miles on Saturday

Tatiana -- 10 miles on Saturday

Mary -- 7 miles in snowy Kansas

Amy -- 1:10:37 (10:05s, -12 sec.)

Mike -- 55:46 (7:58s, -31 sec.)

Rachel F. -- 55:46 (7:58s, -50 sec.) 2nd most improved

Stephanie -- 1:17:40 (11:05s, -7 sec.) best pacer, tie

Kathie -- 1:10:37 (10:05s, -12 sec.)

Dan -- 8.3 miles in 1:28:47 (10:38s) welcome back to team!

Leah -- 1:02:23 (8:54s, -19 sec.)

Laurel -- 55:22 (8:20s, -40 sec.)

Jeff -- 8.2 miles in 1:15 (9:08s, +10 sec.) after 10 trail miles on Saturday

Evan -- 55:22 (8:20s, -28 sec.)

Jake -- 10 trail miles on Saturday 

Elly -- 1:02:19 (8:54s, -18 sec.)
Jennifer -- 7.5 miles in Vancouver, WA, 1:14 (9:55s)

Jeanette -- 8 miles in 1:37 (12:07s, +29 sec.)

Russell -- marathon in 3:31:45 (8:05s) PR by 3 minutes!

Rhonda -- 12.2 miles in 2:02:05 (10:00s, +7 sec.) best pacer, tie

GUESTS:

Suzy -- 1:10:37 (10:05s)

Jerry -- 1:02:23 (8:54s)