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.