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