January 31st Results (11 miles)

Days like this are all the better when they're unexpected. A rainy forecast gave way to sunshine. Still cool, but that almost always feels better than wet.

Thanks to Shivaun Black for opening the store this morning. And to Rachel Modee and Russell Wingard for helping on the course.

TODAY'S 11 MILES

(with per-mile pace, based on GPS average of 10.95, and comparison to your last long run here; target was to match that pace for this longer distance)

Neal -- 2:00:29 (11:00 pace, +1 sec. per mile) 2nd best pacer, tie
Bill -- 1:35:09 (8:41s, -1 sec.) day's 2nd best pacer, tie
Tanya -- 1:46:40 (9:44s, +8 sec.)
Gina -- 1:50:50 (10:07s, -52 sec.)
Nancy -- 1:35:09 (8:41s, =) day's best pacer
Rachel F. -- 2:00:29 (11:00s, +53 sec.)
Mike -- 1:27:20 (7:58s, +13 sec.)
Jenna -- 1:53:04 (10:19s, +12 sec.)
Anna -- untimed; welcome to the team!
Chris -- 2:12:50 (12:08s, +56 sec.)
Dan -- 1:42:13 (9:20s, -2:34)
Steve -- 1:52:51 (10:18s, +13 sec.)
Sean -- 1:31:34 (8:22s, +9 sec.)
Michelle R. -- 1:28:43 (8:06s, +22 sec.)
Kathleen -- 1:53:04 (10:19s, +21 sec.)
Jeanette -- 1:53 (10:18s, -15 sec.)
Max -- 1:35:09 (8:41s, +9 sec.)

OTHER RUNS, OTHER DAYS

Michele C. -- 7 miles with us today
Amy -- 11 miles in Roseburg on Saturday, 1:47:52 (9:45s, +5 sec.)
Leah -- 11 miles on Sunday
Laurel -- 8 miles in Boston on Saturday, 1:10 (8:46s, -30 sec.)
Desiree -- 8.5 miles with us today
Rachel W. -- 4 miles with us today
Nobuko -- 6.5 miles with us today
Russell -- 21 miles in Eugene on Saturday

January 31st Preview

Sunday's run of 11 miles is the last of your weekly one-mile climbs in distance. Next week the marathoners start alternating between longer and shorter runs -- with six miles, then 13, then seven the next few weeks. The half-marathon schedule for Cottage Grove goes six, 11 again, then a taper.

This weekend's route (from the Eugene Running Company with an 8:00 start): 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 Ferry and store. GPS distance is 10.95 miles.

Bring a drink for delivery at about 3.0 (Ferry Street) and 6.5 miles (Owosso). Weather forecast: temperature in 30s with rain unlikely.   

WEEK FIVE MARATHON LESSON: YOUR DISTANCE

Question: Why do we only meet as a group once a week, for the long run

Answer: The weekly long run is by far the most critical because it’s your dress rehearsal for the marathon. This is where you not only test your ability to go far, but also what to wear, what to drink, how to cope with varying conditions and how to pace yourself. We increase the distance by one mile a week from seven to 11 miles, then go up by two miles every other week (with a run about half the previous distance, somewhat faster, on the interim weekends). Don’t jump ahead of yourself by thinking too soon, “Can I run 26 miles?” You’ll get there when you get there. For now, think only of training for seven miles, then eight, then...

January 24th Results (10.1 miles)

Now you can start again, winter rain. Thank you for having the courtesy to hold off long enough for all our runners to finish. We earned it after last week's soaking.

Thanks  to Shivaun for opening the store. And to Team Rachel (Frede and Walker) for helping on the course, along with Michael Lebowitz.

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 to match that pace for this longer distance)

Bill -- 1:28:30 (8:42 pace, -2 sec. per mile) day's 3rd best pacer, tie
Tanya -- 1:37:34 (9;36s, -5 sec.)
Nancy -- 1:28:10 (8:41s, -3 sec.)
Rachel F. -- 1:42:44 (10:07s, -52 sec.)
Mike -- 1:18:44 (7:45s, +1 sec.) day's best pacer, tie
Jenna -- 1:42:44 (10:07s, +2 sec.) day's 3rd best pacer, tie
Chris -- 1:53:52 (11:12s, -1:10)
Dan -- ran 2:02 for 10+ miles
Leah -- 1:35:45 (9:26s, -10 sec.)
Steve -- 1:42:30 (10:05s, +1 sec.) day's best pacer, tie
Sean -- 1:23:30 (8:13s, -13 sec.)
Jeanette -- 1:47 (10:32s, +23 sec.)
Max -- 1:26:35 (8:32s, -6 sec.)
Russell -- 1:26:11 (8:29s, +6 sec.)
Rhonda --1:53:52 (11:12s, +19 sec.)

OTHER RUNS, OTHER DAYS

Neal -- 10 miles on Saturday at Row River, 1:43:16 (10:18s, -41 sec.)
Michele C. -- 10 miles on Saturday at Row River, 1:43:16 (10:18s, -41 sec.)
Gina -- 10 miles on Saturday at Row River, 1:43:16 (10:18s, -41 sec.)
Anna -- 8 miles with us, 1:17:20 (9:40s, +14 sec.)
Amy -- 10 miles on Saturday in Roseburg, 1:37:28 (9:40s)
Laurel -- 14 miles on Saturday in Boston, 2:10 (9:16s, +10 sec.)
Desiree -- 7 miles with us, 1:21:40 (11:40s)
Lauren -- 7 miles with us, 1:18:55 (11:16s, -17 sec.)
Nobuko -- 4.8 miles with us, 52:07 (10:48s, -1:12)
Russell -- 13.1 miles on Friday in Corvallis

January 24th Preview

You pop into double-figure mileage this Sunday, for Eugene Marathon and Cottage Grove Half alike. Let's hope for a dry day, rare as that would be this winter, for this 10.1-mile run.

The route (with an eight o'clock 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. To Autzen footbridge (brick crosswalk) and turn AROUND. Back the same way: Valley River, Ferry and store. GPS distance is 10.15 miles.

Bring a drink for delivery at Skinner Butte playground (about 3.5 and 6.6 miles). Weather forecast: starting temperature about 40 with rain likely.

WEEK FOUR MARATHON 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: for instance, 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.

January 17th Results (9.1 miles)

At least it was a "warm" rain! That was one of the wettest runs we've ever had. I hope you're happier that you did it than if you had skipped.

Thanks to Shivaun for opening the store this morning, and to Russell for standing in the rain to help on the course. 

TODAY'S 9.1 MILES

(with per-mile pace, based on GPS average of 9.15, and comparison to your last long run here; target was to match that pace for this longer distance)

Neal -- 1:40:36 (10:59 pace, +7 sec. per mile)
Bill -- 1:19:57 (8:44s, +4 sec.) day's 2nd best pacer, tie
Tanya -- 1:28:45 (9:41s, +11 sec.)
Michele C. -- 1:40:10 (10:56s, +24 sec.)
Gina -- 1:40:10 (10:56s, +24 sec.)
Nancy -- 1:19:57 (8:44s, +4 sec.) day's 2nd best pacer, tie
Rachel -- 1:40:36 (10:59s, +21 sec.)
Mike -- 1:10:53 (7:44s, +8 sec.)
Dan -- 1:48:58 (11:54s, no target) welcome back to the team!
Steve -- 1:32:09 (10:04s, -13 sec.)
Sean -- 1:17:12 (8:26s, +15 sec.)
Michelle R. -- 1:10:53 (7:44s, +8 sec.)
Elly -- 1:24:39 (9:15s, +24 sec.)
Kathleen -- 1:31:16 (9:58s, -7 sec.)
Jeanette -- 1:32:55 (10:09s, +19 sec.)
Joy -- 1:28:10 (9:38s, +2 sec.) day's best pacer
Max -- 1:18:59 (8:38s, no target) welcome back from Europe & Thailand!

OTHER RUNS, OTHER DAYS

Amy -- 9 miles in Roseburg on Saturday
Laurel -- 12 miles in Boston on Saturday, 1:49 (9:06s)
Lauren -- 4 miles today with us
Nobuko -- 6 miles today with us, 1:12:00 (12:00s)
Russell -- 19 miles on Friday

January 17th Preview

Marathoners and halfers stay together all month in your distances. You go nine miles this Sunday, with an 8:00 start from the Eugene Running Company.

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, past Ferry, to Valley River footbridge. Turn AROUND there (0.0 milepost), then back the same way: Autzen, Ferry and store. GPS distance is 9.15 miles. 

Bring a drink for delivery at about three and six miles (Ferry Street). Weather forecast: 40s with rain likely. 

WEEK THREE MARATHON LESSON: YOUR MONTHS

Question: Your Marathon Training book claims that it’s possible to train for a marathon in just 100 days, which makes it one of the shortest published programs? Can I really train for a marathon in just three months?

Answer: A big disclaimer here: the 100-day count doesn’t start until you’ve reached 10 miles. Up to that point it’s pre-training. Our Joe’s Team program offers a month’s buildup from seven to 10 miles, to see if you’re willing or able to continue. Only then does the three-month schedule truly begin. It’s also possible to train for a marathon in even less that three months, if your longest current run is already above 10 miles. You can safely begin about two miles above your recent peak. This might let you shorten the program to even less than the advertised 100 days.

January 10th Results (8 miles)

Ah, this is more like it -- both in weather and runner count. With the temperature mercifully staying above freezing (by a few degrees), we doubled last week's crowd (to 20). So we could say this was the REAL start of Eugene training.

Thanks to Shivaun Black for opening the store this morning, and to Rachel Frede for helping on the course.

TODAY'S 8 MILES

(with per-mile pace, based on GPS average of 7.95; target was to run no faster than what you think you could average now for a half-marathon; only runners signed up for this team are listed here)

Neal -- 1:26:22 (10:52 pace)
Bill -- 1:08:59 (8:40s)
Tanya -- 1:15:34 (9:30s) welcome back to the team!
Michele C. -- 1:23:52 (10:32s)
Gina -- 1:23:52 (10:32s)
Nancy -- 1:08:59 (8:40s) welcome to the team!
Rachel -- 1:24:32 (10:38s)
Jenna -- 1:20:15 (10:05s)
Mike -- 1:00:29 (7:36s)
Anna -- 1:15:34 (9:26s)
Chris -- 1:38:20 (12:22s)
Leah -- 1:16:20 (9:36s)
Steve -- 1:21:50 (10:17s)
Sean -- 1:05:10 (8:11s)
Michelle R. -- 1:00:29 (7:36s)
Elly -- 1:10:25 (8:51s)
Kathleen -- 1:20:15 (10:05s) welcome back to the team!
Jeanette -- 1:18:09 (9:50s)
Joy -- 1:16:20 (9:36s)
Rhonda -- 1:26:24 (10:53s)

OTHER RUNS, OTHER DAYS

Amy -- ran 8 miles in Canyonville
Dan -- ran 9 miles at coast
Laurel -- ran one hour in Boston
Lauren -- ran about 7 miles with us in 1:08
Sara -- ran two hours, first 8 miles with us

January 10th Preview

We're trying again this Sunday for a good running surface and a full training team. "Try" is the key word, with the slight possiblity of overnight icing again in the forecast. I'll update you by email that early morning if we need to change our plans.

The distance is eight miles, with an eight o'clock start from the Eugene Running Company. The store will open at 7:45.

The route, to D Street in Springfield and back. Details: Oakway and Coburg Roads to Ferry Street Bridge and don't cross. Turn left onto bike path, to road near Alton Baker Park restrooms. Follow road past Autzen Stadium to end at canal path. Turn right and follow stream under I-5 to end of path at D Street. Turn AROUND there and come back the same way: Canal, road, Alton Baker, Ferry and store. GPS distance is 7.95 miles.

Bring a drink for delivery at boat ramp (about 3.5 and 4.5 miles). Weather forecast: starting temperature in 30s and little chance of rain.

WEEK TWO MARATHON LESSON: YOUR EXTRAS

Question: If I have raced this distance before, can or should I do more training than this program lists?

Answer: More isn’t necessarily better. For these months, stick to the scheduled distances on weekends, neither shorter nor longer, and take as many of these runs as possible with the team. The average increase of one mile week already pushes the safe limit of 10 percent, and one of the goals here is to keep you healthy throughout the program. Adding extra miles could put you at risk of injury, and our first goal is to get you safely to the starting line. The only run specified is the weekly long one. No schedule-for-all is prescribed during the week, since how each of you feels and what you need varies greatly. I can give you as much or as little individual advice as you want for planning those runs. The guiding principle for weekdays: nothing so hard that it might interfere with the next long run.

January 3rd Results (7.0 miles)

Getting back to reality after my month in Mexico was to be expected, but this was a little too real. Today was as close as we've ever been to cancelling a run without actually doing it. The final decision didn't come until runners showed up at the Eugene Running Company door, ready to go. 

Our only adjustment was moving the start/finish to Alton Baker Park, to avoid crazy drivers on he streets. (What might they have thought of us there?) The runners who got here told me the bike path surface, coated with a thin layer of gritty snow, wasn't bad.

If weather and vacation travels kept you away today, try to make up the seven-mile distance sometime early this week. Temperatures should moderate by Monday. Next Sunday's forecast looks more normal for Eugene winters: 40 and rainy.

Thanks to Shivaun for opening the store this morning.

TODAY'S 7.0 MILES

(with per-mile pace for those running with us in Eugene)

Bill -- 58:42 (8:23 pace) welcome to the team!
Mike -- 58:42 (8:23s)
Sean -- 58:42 (8:23s)
Michelle R. -- 55:28 (7:55s)
Jake -- 1:02:42 (8:57s)
Jeanette -- 1:19:34 (11:13s)
Russell -- 58:42 (8;23s)

OTHER RUNS, OTHER DAYS

Tanya -- 7 miles on Monday
Gina -- 7.0 miles on Monday in 1:08:41 (9:48s)
Rachel -- 6.0 miles with us in 58:23 (9:44s)
Amy -- 10K race in Newport on Saturday; 1st in age group
Laurel -- 7 miles in New York City
Steve -- 7.0 miles on Tuesday in 1:09:09 (9:52s)
Sara -- 10 miles on Monday
Nobuko -- 4.25 miles with us in 51:05 (12:00s)