May 3rd Preview

We're down to this: one last training run, lasting one hour. The by-time run serves two purposes: (1) it takes the emphasis off of distance and pace so you'll relax and let whatever happens, happen, and (2) it lets everyone finish close together in this final run as a team.

Eight o'clock start from the Eugene Running Company. Bring your team shirt for group photos.

The route: Oakway and Coburg Roads to Ferry Street Bridge and don't cross. Turn left onto bike path, to Alton Baker restrooms. Onto Pre's Trail and follow water for a half-hour. Turn around and come back the same way. I can't keep you from checking distance/pace, but none I'll record none.

Bring a drink for delivery at Autzen Stadium (wooden footbridge) in both directions. Weather forecast:  starting temperature in 40s and sunny.

WEEK'S 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.

April 26th Results (10.1 and 11.1 miles, etc.)

Jeff and Rhonda did double duty this weekend, collecting prizes in the Save the Bees 5K on Saturday. Jeff won his age group, and Rhonda placed second in hers. 

Thanks to Colleen for opening the store this morning (she coaches the Saturday training group) -- and to Tonya for helping on the course. If you are so moved, thank Bob Coll at the store for supplying team shirts -- bob@eugenerunningcompany.com.

TODAY'S 10.1 AND 11.1 MILES, ETC.

(with per-mile pace, based on GPS averages of 10.15 and 11.10, and comparison to your last long run here; target was either to match that pace, for recovery, or to go faster, for speed training)

Jill -- 10.1 miles in 1:37:43 (9:37 pace, -50 sec. per mile)
Jean -- 19 miles on Saturday, 3:22:30 (10:35s, =) best pacer
Tatiana -- 11 miles on Saturday, 1:54:01 (10:22s, -48 sec.)
Rachel F., with Mike -- 10.1 miles in 1:26:08 (8:29s, -1:01) day's most improved, tie
Stephanie -- 11.1 miles in 1:55:10 (10:22s,. -37 sec.)
Jeff M. -- 11.1 miles in 1:41:38 (9:07s, -1 sec.) 2nd best pacer
Sergio -- 11.1 miles in 1:28:42 (7:59s, -16 sec.)
Jake -- 10.1 miles in 1:22:15 (8:06s, -42 sec.)
Rachel W. -- 10.1 miles in 1:28:42 (8:44s, -50 sec.)
Jeanette -- 10.1 miles in 1:47 (10:32s, -50 sec.)
Russell -- 11.1 miles in 1:30:24 (8:08s, -3 sec.)
Rhonda -- 10.1 miles in 1:41:55 (10:02s, -1:01) day's most improved, tie

April 26th Preview

You know your taper has begun when the half-marathoners distance (11 miles) exceeds yours this Sunday. This 10 is the last double-figures distance before Mother's Day.

The route, starting at 8:00 from the Eugene Running Company, is the same as two weeks ago: 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. Turn around at brick crosswalk and come back the same way: Autzen, Valley River, Ferry and store. GPS distance is 10.15 miles.

Bring a drink for delivery at four and six miles (Ferry Street). Weather forecast: starting temperature in 40s and dry.

WEEK'S 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.

April 19th Results (21.1 miles)

It's all downhill from here to May 10th -- in Sunday mileage, anyway. Special praise today to Brian, Evan and Joy for completing their longest run to date.

Thanks to Bob Coll at the Eugene Running Company for supplying team shirts, to Shivaun for opening the store -- and to Tonya, Jean and Neal for helping on the course. I've linked you by email to Michael's photos.

TODAY'S 21.1 MILES

(with per-mile pace, based on GPS average of 21.10, and comparison to your last long run here; target was to match that pace for this longer distance)

Rashi -- 17 miles in Minnesota, 2:37 (9:14s)
Jill -- 18 miles in 3:08:07 (10:27 pace, = to 19M result)
Jean -- 10 miles on Saturday, 1:37:40 (9:46s, -49 sec.)
Tatiana -- 10.1 miles in 1:42:48 (10:07s, -1:03)
Amy -- 11.5 miles in 2:01:57 (10:36s, -13 sec. per mile)
Rachel F. -- 3:19:45 (9:28s, +49 sec.) after 19M last Sunday
Stephanie -- 3:51:47 (10:59s, +11 sec.)
Brian -- 3:19:45 (9:28s)
Jeff M. -- 16.6 miles in 2:32 (9:08s, +4 sec.) after 18M trail race on Saturday, 2nd in age group
Evan -- 3:19:45 (9:28s, +4 sec.) day's best pacer for 21M, tie
Jake -- 3:06 (8:48s, +7 sec.)
Elly -- 3:33:14 (10:06s, -4 sec.) day's best pacer for 21M, tie
Rachel W. -- 3:21:58 (9:34s, +18 sec.)
Jeanette -- 4:00 (11:22s, -9 sec.)
Joy -- 3:19:45 (9:28s, -19 sec.) lafter half-marathon race last Sunday
Russell -- 2:52:39 (8:11s, +7 sec.) after half-marathon race last Sunday
Rhonda -- 3:53:16 (11:03s, +22 sec.)

Guest:
Duane -- 3:43 (10:34s)

April 19th Preview

Here you go, to the top of the training mountain this Sunday: 21 miles. You'll see miles 17 to 25.5 of the Eugene Marathon course -- twice. Half-marathoners will run 10 miles.

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 left onto bike path, to Autzen footbridge and across. Turn right, to Owosso footbridge and across. Back to Alton Baker Park, and turn around at restroom parking lot. Repeat in opposite direction: Owosso, Autzen, Ferry and store. GPS distance is 21.10 miles.

Bring two drinks, the first for delivery at Ferry Street (three and 18 miles) and Alton Baker (10.5); the second for Owosso (6.5 and 14.5). Weather forecast: starting temperature in 40s but warming toward a day's high in sunny 70s. 

WEEK'S 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.

April 12th Results (10.1 miles)

Most of you picked the right day to run long this weekend. Let's hope for more of the same next Sunday, when you top out in training distance.

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

TODAY'S 10.1 MILES

(with per-mile pace, based on GPS average of 10.11, and comparison to last long run here; target was to go faster, for speed training, or same pace, for recovery)

Jill -- 1:42:35 (10:15 pace, -12 sec. per mile)
Jean -- 17 miles on Saturday, 2:59:56 (10:35s)
Tatiana -- 15 miles on Saturday, 2:47:27 (11:10s)
Osbaldo -- 10 miles on Saturday, 1:12:20 (7:14s, -50 sec.) 2nd most improved
Amy -- 1:43:24 (10:13s, -36 sec. per mile)
Mike -- 14 miles in 2:01:06 (8:39s)
Rachel F. -- 19 miles, including last 14 in 2:01:06 (8:39s, -26 sec.)
Stephanie -- 1:43:24 (10:13s, -35 sec.)
Brian -- 1:17 (7:36s)
Jeff M. -- 1:40:13 (9:54s, +50 sec.) after ankle sprain last week
Evan -- 1:27:43 (8:40s, -47 sec.)
Jake -- 1:22:20 (8:08s, -33 sec.)
Elly -- 1:31:40 (9:04s, -1:06) day's most improved
Rachel W. -- 1:28:14 (8:43s, -33 sec.)
Jeanette -- ran 8 miles on Saturday
Joy -- half-marathon in Washington, 1:51 (8:28s) 3rd in age group!
Russell -- Corvallis Half in 1:40:20 (7:39s) 2nd in age group!
Rhonda -- 1:40:10 (9:54s, -47 sec.) claimed 1000-mile prize!

Guest:
Katy -- 1:28:14 (8:43s)

April 12th Preview

Notice that Sunday's distance, 10 miles, doesn't seem as long now as it did a few months ago. Some of you even call it "only 10." This run starts from the Eugene Running Company at 8:00. Half-marathoners go nine miles that day.

Your 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, past Ferry Street to Autzen footbridge. Turn around at brick crosswalk and come back the same way: Valley River, Ferry and store. GPS distance is 10.11 miles.

Bring a drink for delivery at about four and six miles (Ferry Street). Weather forecast: starting temperature in 40s with little chance of rain.

WEEK'S 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).

April 4th Results (19 miles)

Was the extra driving to Row River worth it for you? It definitely was, and always is, for me. This is one of my favorite places to run anywhere, and that's saying something given my long life of wandering far and wide as a runner.

Thanks to Jean and Tatiana for helping on the course. And to Michelle and Carson as a mobile cheering team. And to Michael for his photos, to be posted on his site.

TODAY'S 19 MILES

(with per-mile pace, based on GPS average of 19.13, and comparison to your last long run here; target was to match that pace for this longer distance)

Deanna -- 3:14:41 (10:10 pace, no target)
Jill -- 3:18:39 on Sunday (10:27s, +3 sec.) best pacer, tie
Amy -- 3:27:06 (10:49s, -51 sec. )
Rachel F. -- 10 miles in Illinois
Stephanie -- 3:26:42 (10:48s, -56 sec.)
Dan -- 3:27:50 (10:52s, -12 sec.)
Jeff M. -- injured ankle in Shotgun trail race
Evan -- 3:00:02 (9:24s, +11 sec.) 2nd best pacer; longest ever
Jake -- 2:46:10 (8:41s, -12 sec.)
Elly -- 3:14:41 (10:10s, +47 sec.)
Rachel W. -- 2:57:15 (9:16s, -14 sec.)
Jeanette -- 3:40:27 (11:31s, -1:00)
Joy -- 3:08:00 (9:49s, +3 sec.) day's best pacer, tie; longest ever
Russell -- 2:34:27 (8:04s vs. marathon, no target)
Rhonda -- 3:24:22 (10:41s, +14 sec.)

Guests (from my UO class):

Osbaldo -- 2:34:27 (8:04s) longest ever
Michaela -- 17 miles in 2:10 (7:37s)