August 2nd Preview

Looks like another warm start and warmer finish this Sunday for our 15-mile run (with seven-mile option for half-marathoners). You're welcome to start earlier than 7:30, but we can't guarantee drink service if you do.

The 15-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, to Owosso footbridge and across. Back to Alton Baker Park. Turn AROUND at restroom parking lot, then to Valley River footbridge and across. Turn left, to Ferry Street Bridge and back to store. GPS distance is 15.10 miles.

Seven-mile option: to Valley River footbridge with marathoners, then cross that bridge and back to Ferry and store. GPS distance is 6.95 miles. We can deliver your drink at 3.0 miles (Ferry).

Marathoners bring a drink for delivery at 3.0 miles (Ferry), 6.5 (Owosso) and 10.5 (Alton Baker). Several drinking fountains are available on second short loop. Weather forecast: mostly cloudy with starting temperature in mid-60s, rising toward the afternoon high of 91.

WEEK NINE 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.

July 26th Results (6.9 miles & others)

It's the season when the team scatters far and wide. Part of it is vacation time, but it also has to do with the lack of a single target event -- such as the Eugene Marathon and Half in spring.

Last week and again this week, the number of our runners going somewhere else or doing something else exceeded the count at the target event (Coburg Half) or distance (6.9 miles). This has me thinking our program needs to change next summer to make our Sundays more attractive and valuable.

Special praise this weekend goes to Sara, for finishing the San Francisco Marathon, and to Rachel W. for her Olympic-distance triathlon at Cottage Grove.

TODAY'S 6.9 MILES

(with per-mile pace, based on GPS average of 6.90, and comparison to your last long run here; target was either to match that pace for this shorter distance, for recovery, or to go faster, for speed training)

Michele C. -- 1:10:00 (10:08 pace, -1:01 per mile)
Jeff -- 57:54 (8:23s, -1 sec.) best pacer
Sean -- 58:09 (8:25s, -38 sec.)
Trina -- 1:18:43 (11:24s, -1:10) most improved
Duke -- 1:02:58 (9:07s, no target) welcome to the team!
Jeanette -- 1:09:40 (10:05s, -47 sec.)
Rhonda -- 1:10:00 (10:08s, -32 sec.)

OTHER RECENT RUNS

Jean -- 17 miles on Saturday in Cottage Grove
Tatiana -- 17 miles on Saturday in Cottage Grove
Kathie -- 11 miles on Saturday in California
Leah -- McKenzie River Trail on Saturday
Laurel -- 10 miles on Wednesday in California
Jeff -- McKenzie River Trail on Saturday
Evan -- 7 miles in Lincoln City on Saturday
Michelle R. -- 7 miles in Lincoln City on Saturday
Jake -- McKenzie River Trail on Saturday
Cindy -- ran in California
Ellie -- 20 miles last Tuesday
Sara -- San Francisco Marathon on Sunday, 3:59:31 (9:09 pace)
Rachel W. -- Cottage Grove Triathlon (with 10K run) on Saturday
Jeanette -- McKenzie River Trail on Saturday
Rhonda -- McKenzie River Trail on Saturday

July 26th Preview

Seven miles is our distance this Sunday, with a 7:30 start from the Eugene Running Company. Half-marathoners can do the same, or shorter if they have no summer race to run.

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 Skinner Butte playground. Turn AROUND there, then back the same way: Valley River, Ferry and store. GPS distance almost precisely 7.00.

Shorter option: Continuing past the playground and returning to store via Ferry Street Bridge gives a 4.87-mile run.

Bring a drink for delivery at turnaround (Skinner Butte playground). Weather forecast: starting temperature in 50s and partly cloudy .

WEEK EIGHT LESSON: YOUR PACE

Question: How fast should my long runs be?

Answer: Let your pace find itself. Don’t try to force an arbitrary pace (such as a marathon time goal) onto these runs. Instead, run comfortably, letting whatever happens with your pace happen. Finish with the feeling that you could have gone a little longer that day, which you will soon enough. This is just one meaning of “pace” – your average time per mile. The other meaning is how well you pace yourself during the run. The least efficient way is to start too fast and slow dramatically later one. Better to run evenly or to finish faster than you start – known in the trade as “running negative splits.” The best way to check your pacing skills is to compare times for the two halves of your run, aiming for equal or negative finish.

Coburg Half-Marathon Results (and others)

Be thankful for the small changes. Today's Run in the Country wasn't as hot as it could have been, or as Saturday morning was.

Five teammates earned age-group awards at Coburg -- one first and four seconds. Sean ran this distance, and Jeff walked it, for the first time.

COBURG HALF-MARATHON RESULTS

(with official times and paces for 13.1 miles; * = faster than longest training run)

David -- 2:10:26 (9:58 pace)
Jean -- 2:19:45 (10:41s) 2nd in age group
*Chris -- 2:19:24 (10:39s)
Leah -- 2:07:19 (9:44s)
Jeff - 3:11:43 (14:39s) longest walk ever; 1st in age group for walkers
*Sean -- 1:53:57 (8:42s) debut at this distance; 2nd in age group
*Desiree -- 2:41:05 (12:18s)
*Jake -- 1:52:48 (8:37s) 2nd in age group
*Cindy -- 1:55:34 (8:50s) 2nd in age group

OTHER WEEKEND RUNS

(let me know if I missed yours)

Rashi -- 14 miles in Minnesota
Neal -- 14 miles at Row River Trail
Michele C. -- 14 miles at Row River Trail
Tatiana -- 13.1 miles in Portland, 2:31:32 (11:34s)
Mike -- 13.1 miles in Eugene
Kathie -- 10 miles on Saturday
Laurel -- 6.2 miles on Saturday, 53:49 (8:36s)
Evan -- 13.1 miles in Eugene
Michele R. -- 6.2 miles on Saturday, 53:49 (8:36s)
Sara -- ran in Berkeley, CA
Rachel W. -- 13.1 miles in Eugene
Joy -- 11 miles in Barrel to Keg Relay
Rhonda -- 13.1 miles in Ashland, 2:19:48 (10:40s) continued to 20 miles

Coburg Half-Marathon Preview

Run in the Country is well named. The course is almost entirely on rural roads around Coburg. It's flat, with long straight stretches.

This 13.1-mile race is our team event this Sunday, with a 7:00 start from Coburg's city park (where it also finishes). You can pick up your packet there that morning.

Expect a warm day, with starting temperature in the 60s, rising into the 70s by the end. Bring a drink (to supplement those provided by the event). I'll deliver it at about the halfway point.

If you're not running Coburg, I can suggest an alternate distance and course.

WEEK SEVEN LESSON: YOUR HALF

Question: How does a half-marathon race fit into my marathon training program?

Answer: It’s a chance to judge your progress in our program, a chance to see different people (plus more of them) and places than with our group, and a chance to experience the racing atmosphere. The 13.1-mile distance is perfect for all of this, provided you’ve built your training mileage to at least 11. This is more a true race than the marathon, which can be more a survival test. Your result here predicts what you might run in a marathon. No, you can’t double this race time. The more accurate formula multiples your half-marathon time by 2.1. A two-hour half, for instance, equates to a 4:12 marathon.

July 12th Results (5.9-ish miles)

We're scattered around the world today -- from the eastern and midwestern U.S., to Hawaii, to Japan. Many will come back together next Sunday at the Coburg Half. We'll have no run in Eugene that day. But if you aren't racing and want suggestions on distances and courses, just ask.

Detours and shortcuts often happen on today's course. That's my fault for not designing or defining it well. Variations were minor, though -- not more than a tenth-mile shorter or longer than planned.

Thanks to Tonya for helping on the course today.

TODAY'S 5.8 TO 6.0 MILES

(with per-mile pace for your distance, if known, and comparison to last long run here; target was either to go faster, for speed training, or same pace, as recovery/taper)

Neal -- in Pennsylvania
Michele C. -- 6 miles in Portland
Jean -- half-marathon race in Dundee
Tatiana -- half-marathon race in Dundee
Mike -- 45:50 (7:34 pace, -1:23 per mile)
Chris -- in Kansas
Kathie -- 1:00:55 (10:09s, -4 sec.) day's best pacer; during 10-mile run
Leah -- in Washington
Jeff -- walked for ankle rehab
Evan -- 6.2 miles in 51:55 (8:22s, -35 sec.)
Sean -- 49:49 (8:25s, -38 sec.) after 13 miles on Saturday
Desiree -- ran one hour
Trina -- in Hawaii
Jake -- 45:13 (7:47s, -1:13)
Cindy -- Seattle to Portland bike tour
Elly -- 52:50 (8:56s, -46 sec.)
Sara -- ran 8 miles
Rachel W. -- 47:00 (8:05s, -1:37) day's most improved
Russell -- in Japan
Rhonda -- in Bend

Guests:
Josh -- 49:55 (8:26s)
Renee -- ran about 6 miles

July 12th Preview

The training distance serves a double purpose this Sunday. At about six miles, it tapers for the Coburg Half, and it begins the pattern of alternating shorter with longer distances for marathon training.

The route (from the Eugene Running Company with a 7:30 start): Oakway and Coburg Roads to Ferry Street Bridge and don't cross. Turn left onto bike path and follow river to I-5. Turn left on path paralleling freeway, to canal path. Turn left onto path to its end at road. Follow road to Alton Baker Park, then back to Ferry and store. GPS distance is 5.91 miles.

Bring a drink for delivery at 1.5 and 4.5 miles. Weather forecast: starting temperature in high 50s and partly cloudy.

WEEK SIX LESSON: YOUR MILEAGE

Question: You never mention how much weekly mileage I should total. Why not?

Answer: Weekly mileage is one of the most misleading figures in the sport. It causes you to run too far on days that should be easy, penalizes you for taking a day off (which you need), and can leave you tired for the ones that really count. Put your emphasis on the length of your long runs, and on recovering in between with easy runs and days off. At least for the life of this marathon-training program, stop counting weekly mileage. If you count anything during the week, make it minutes – which help insure that those runs will remain easy. As noted earlier: no more than two hours of running between the weekends, and no run lasting longer than one hour.

July 4th-5th Results (11 miles, etc.)

A baker's dozen from the current team ran Saturday's Butte to Butte 10K -- with the bonus of an earthquake that most of us on the road didn't feel. Others volunteered. 

An equal number, 13, ran from the store on Sunday, including some doublers from the holiday race. Among them, Chris and Jake ran the full distance today.

Thanks to Tonya and Jeff for helping with today's run, after doing the same on Saturday at the Butte.

SUNDAY'S 11 MILES

(with per-mile pace, based on GPS average of 10.96, and comparison to your last long run here; target was to match that pace)

Neal -- 2:00:09 (10:58 pace, -9 sec. per mile) 2nd best pacer
Michele C. -- 2:01:09 (11:03s, +11 sec.)
Stephanie -- 7 miles in 1:15:53 (10:50s, +31 sec)
Chris -- 2:15:17 (12:20s, +1:48) after Butte 10K on Saturday
Laurel -- 3 miles, after Butte 10K on Saturday
Sean -- 1:39:18 (9:03s, +18 sec.) longest run ever
Desiree -- ran early
Jake -- 1:38:45 (9:00s, +15 sec.) after Butte 10K on Saturday
Cindy -- 1:55:03 (10:29s, +1:00) during 18-mile run
Elly -- 1:46:20 (9:42s, +7 sec.) day's best pacer
Sara -- 3.5 miles, after Butte 10K on Saturday
Rachel W. -- 1:46:20 (9:42s, -27 sec.)
Rhonda -- 17.3 miles in 3:13 (11:05s, +13 sec.)

SATURDAY'S BUTTE TO BUTTE 10K, ETC.

(with official race times and paces for 6.2 miles; let me know if I overlooked you)

Jean -- 1:02:02 (9:59 pace)
Tatiana -- 1:03:36 (10:15s)
Jeff D. -- half-marathon in Portland, 2:18:55 (10:36s)
Chris -- 1:05:26 (10:32s)
Joe -- 1:21:53 (13:16s)
Kathie -- 58:46 (9:28s)
Laurel -- 52:56 (8:32s)
Sergio -- 41:48 (6:44s)
Evan -- 52:43 (8:29s)
Michelle R. -- Butte 5K in 28:27 (9:10s)
Jake -- 49:38 (8:00s)
Sara -- 53:55 (8:41s) during 21-mile run for marathon training
Joy -- 52:06 (8:24s)

July 5th Preview

Another hot weekend coincides with the longest run of half-marathon training (at 11 miles). And with the holiday, and with Butte to Butte (both on Saturday). I won't try to talk you out of celebrating in your own way, but only say that Sunday's run will go ahead as planned for anyone who wants to take it.

It starts at 7:30 from the Eugene Running Company and goes: Oakway and Coburg Roads to Ferry Street Bridge and turn left onto bike path. To Autzen footbridge and across. Turn right, to Owosso footbridge and across. Back to Ferry Street and store. GPS distance is 10.96 miles.

Bring a drink for delivery at at three (Ferry) and 6.5 miles (Owosso). Weather forecast: starting temperature in 60s, rising toward the day's high in 90s, and partly cloudy.

WEEK FIVE LESSON: YOUR TEAMMATES

Question: Does everyone run together, at the same pace? Or do you divide us into pace groups that stay together?

Answer: Neither. Assigning you to run as a single big pack or several smaller ones would cause most of you to go faster or slower than is right for you. I want you to find your own best pace. With a team this size most runners fall into step with others of their pace, but we let this happen naturally rather than by assignment. You might end up running by yourself. But you’re never alone on long runs. You still gain great support from your teammates even without running beside them all the time. Also, feel free to bring along your own supporters: someone to run part of the distance with you, for instance, of someone to hand you drinks besides those supplied at the team’s stations… or simply a familiar face and voice that you look forward to seeing as the miles grow long.