February 28th Results (15 miles)

Today's rain could have been harder and lasted longer. But it couldn't interrupt our longest run to date, which was the longest ever for Kathleen Walls.

Thanks to Shivaun Black for opening the store today. And to Rachel Frede for helping on the course. And to Michelle Rindy and Neal Benson for agreeing to interviews with Register-Guard videographer Kelly Lyon.

I’ll be away next weekend, but the eight-mile run will go on as scheduled with helpers already volunteered.

SUNDAY’S 15 MILES WITH US

(with per-mile pace, based on GPS average of 15.01, and comparison to your last long run here; target was to match that pace for this longer distance)

Bill – 15.6 miles in 2:16:30 (8:45 pace, -6 sec. per mile)

Tanya – 2:36:40 (10:26s, +10 sec.)

Michele C. – 2:45:45 (11:18s, +12 sec.)

Gina – 2:45:25 (11:01s, +13 sec.)

Nancy – 15.6 miles in 2:16:30 (8:45s, -6 sec.)

Mike – 1:59:41 (7:58s, =) day’s best pacer

Dan – 2:24:59 (9:39s, -25 sec.)

Leah – 2:17:12 (9:08s, -2 sec.) day’s 2^nd best pacer

Sean – 2:03:46 (8:14s, -6 sec.)

Michelle R. – 2:06:02 (8:23s, +17 sec.)

Kathleen – 2:34:33 (10:17s, +9 sec.) longest run ever!

Joy – 2:28:09 (9:52s, -16 sec.)

Max – 2:17:25 (9:04s, +35 sec.)

OTHER WEEKEND RUNS

Amy – 15 miles in Roseburg on Saturday, 2:32:05 (10:08s)

Laurel – 18 miles in Boston on Saturday, 2:48:18 (9:21s)

Elly – 15 miles in Eugene on Saturday

Jeanette – 15 miles in Cottage Grove on Friday; 11.7 miles with us on Sunday

Max – 8K snowshoe race at Odell Lake on Saturday; 2^nd place
Russell -- 6.8 miles with us in 59:34 (8:40s)

Rhonda – 11.7 miles with us, 2:18:44 (11:51s, +7 sec.)

February 28th Preview

You advance to 15 miles this Sunday, with your training distance now separated from that of our half-marathoners. New runners for the Eugene Half will join us this weekend, going five miles to start.

Your course (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. Turn AROUND at east end of parking lot. To Valley River footbridge and across. Turn left, to Ferry Street, across and back to store. GPS distance is 15.09 miles.

Bring TWO drinks -- the first for delivery at about 3.0 miles (Ferry) and 10.5 (Alton Baker), the second for 6.5 (Owosso) and finish. Weather forecast: starting temperature in 40s with rain likely.

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.

February 21st Results (7 miles)

Thank you, rain, for holding off just long enough for our seven-milers to finish this morning. And thanks, Shivaun, for opening the store today. Welcome to Jim Murez, who dropped by while preparing a story on training groups for the Register-Guard.

TODAY'S 7 MILES

(with per-mile pace, based on GPS average of 6.95, and comparison to your last long run here; target was either to go faster, for speed training, or same pace, for recovery)

Neal -- 1:15:05 (10:48 pace, -53 sec. per mile)
Bill -- 58:30 (8:24s, -27 sec.)
Tanya -- 1:05:44 (9:27s, -17 sec.)
Michele C. -- 1:10:27 (10:08s, -58 sec.)
Gina -- 1:10:27 (10:08s, -40 sec.)
Nancy -- 58:30 (8:24s, -27 sec.)
Rachel F. -- 1:15:05 (10:48s, -12 sec.)
Anna -- 1:04:57 (9:20s, -20 sec.)
Chris -- 1:15:35 (10:52s,. -2:53s) day's most improved
Dan -- 1:11:38 (10:18s, +14 sec.)
Leah -- 59:29 (8:33s, -37 sec.)
Steve -- 1:08:13 (9:48s, -8 sec.) day's best pacer
Sean -- 54:26 (7:50s, -30 sec.)
Jeanette -- 1:08:08 (9:48s, -30 sec.)
Max -- 56:30 (8:07s, -29 sec.)
Rhonda -- 1:15:44 (10:53s, -49 sec.)

OTHER RUNS, OTHER DAYS

Jean -- marathon recovery run at Cottage Grove on Saturday
Tatiana -- marathon recovery run at Cottage Grove on Saturday
Mike -- ran 7 miles later Sunday
Amy -- 7 miles in Roseburg on Saturday, 1:05:12 (9:19s, -26 sec.)
Laurel -- 16 miles in Boston on Saturday, 2:30:26 (9:23s, +8 sec.)
Desiree -- ran about 10 miles after starting with us on Sunday
Sara -- ran about an hour in Eugene on Sunday

February 21st Preview

Marathon and half trainees reunite this Sunday, for the last time in a long time, for a seven-mile run. The longer run will go to 15 next week, and shorter one will taper to five before the Cottage Grove Half.

The route: Oakway and Coburg Roads to Ferry Street Bridge and DO cross. Turn right onto bike path, past Valley River footbridge to "1.0" milepost and turn AROUND there. Back the same way, Ferry to store (with no climb up "Joe's F-n hill"!). GPS distance 7.10 miles.

Bring a drink for delivery at Valley River (about 2.5 and 4.5 miles). Weather forecast: starting temperature about with rain possible. 

WEEK EIGHT MARATHON 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.

February 14th Results (13.1 & 11.1 miles)

We're halfway to the Eugene Marathon, and almost all the way to the Cottage Grove Half. Harder miles are yet to come, but you don't have to get there right away or all at once. I'm here to help make those miles go smoothly.

Thanks to Shivaun Black for opening the store this morning. And to Rachel Walker for helping on the course.

TODAY'S 13.1 MILES

(with per-mile pace, based on GPS average of 13.09, and comparison to your last long run here; target was to match that pace for this longer distance)

Bill -- 1:55:55 (8:51 pace, +10 sec. per mile)
Gina -- 2:21:26 (10:48s, +41 sec.)
Nancy -- 1:55:55 (8:51s, +10 sec.)
Chris -- 3:00 (13:45s, +1:37)
Dan -- 2:13:51 (10:04s, +44 sec.)
Leah -- 2:00:09 (9:10s, -16 sec.)
Sean -- 1:49:17 (8:20s, -2 sec.) day's best pacer
Elly (with Deanna) -- 2:18:19 (10:34s, +1:19)
Kathleen -- 2:12:42 (10:08s, -11 sec.)
Max -- 1:52:36 (8:36s, -5 sec.) day's 2nd best pacer

TODAY'S 11.1 MILES

(with per-mile pace, based on GPS average of 11.06, and comparison to your last long run here; target was to match that pace)

Neal -- 2:09:16 (11:41s, +41 sec.)
Michele C. -- 2:02:51 (11:06s, +10 sec.)
Steve -- 1:50:00 (9:56s, -22 sec.)
Rhonda -- 2:09:27 (11:42s, +30 sec.)

OTHER RUNS, OTHER DAYS

Tanya -- 13.1 hilly miles on Saturday, 2:14 (10:16s, +32 sec.)
Jean -- Los Angeles Marathon on Sunday, 5:44:12 (13:08s)
Tatiana -- Los Angeles Marathon on Sunday, 6:31:08 (14:55s)
Mike -- 13.1 trail miles in Bend, 1:48 (8:14s, +16 sec.)
Anna -- 9.1 hilly miles with Tanya on Saturday
Amy -- half-marathon race in Hillsboro today, 2:11:34 (9:57s)
Laurel -- 12 cold miles in Boston on Friday
Sara -- 10K race in San Leandro, CA, on Saturday, 50:14 (8:05s)
Jeanette -- 8 miles with us, 1:17 (9:37s, -41 sec.) after 13.1M on Saturday in Cottage Grove
Russell -- 21 miles on Friday in Corvallis; longest before Napa Valley Marathon

February 14th Preview

This is the Sunday when Eugene marathoners and Cottage Grove halfers part company – but only after going the first 10 miles together. The longer run is 13.1, the shorter is 11.

The routes (from Eugene Running Company with an eight o’clock 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 Valley River footbridge and across. Turn right, past Ferry, to east end of Alton Baker parking lot. Turn AROUND there and back the same way: Valley River and Ferry.

Half-marathoners, cross the bridge and back to the store. GPS distance as yet unchecked but close to 11.0 miles

Marathoners, continue to Autzen footbridge, across, then back to store. GPS distance is 13.09 miles.

Bring a drink for delivery at Ferry (3 and 10 miles), and Alton Baker (6.5-mile turnaround). Weather forecast: temperature in 40s with rain likely.

WEEK SEVEN MARATHON 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.

February 7th Results (6.1 miles)

You get it! Sometimes our runners think of this shortest run of marathon training as unimportant because the mileage is so low. Yet today we had our best turnout so far this winter.

Thanks to Shivaun for opening the store this morning. And to Russell for helping on the course, a day after his latest half-marathon race.

TODAY'S 6.1 MILES

(with per-mile pace, based on GPS average of 6.12, and comparison to your last long run here; target was either to go faster for this shorter distance, as speed training, or same pace, for recovery)

Bill -- 50:42 (8:17 pace, -24 sec. per mile)
Tanya -- 53:55 (8:48s, -56 sec.)
Gina -- 53:59 (8;49s, -1:18)
Nancy -- 50:42 (8:17s, -24 sec.)
Mike -- 44:48 (7:19s, -39 sec.)
Jenna -- 1:00:24 (9:52s, -27 sec.)
Anna -- 53:25 (8:43s, -57 sec.)
Dan -- 1:04:41 (10:34s, +1:14)
Leah -- 51:51 (8:28s, -58 sec.)
Steve -- 54:50 (8:57s, -1:21)
Sean -- 46:09 (7:35s, -47 sec.)
Michelle R. -- 45:45 (7:28s, -38 sec.)
Desiree -- 1:11:00 (11:36s, -4 sec.) day's best pacer
Trina -- 1:13:04 (11:56s, no target) welcome back to the team!
Lauren -- 1:06:00 (10:47s, -29 sec.)
Elly -- 55:25 (9:03s, -12 sec.)
Kathleen -- 1:00:25 (9:52s, -27 sec.)
Jeanette -- 56:57 (9:18s, -1:00)
Joy -- 50:33 (8:15s, -1:23) day's most improved
Max -- 48:35 (7:56s, -45 sec.)
Rhonda -- 1:10:25 (11:30s, +18 sec.)

OTHER RUNS, OTHER DAYS

Michele C. -- 8.1 miles on Sunday in 1:24:58 (10:33s, -19 sec.)
Jean -- L.A. Marathon taper run on Saturday in Cottage Grove
Tatiana -- L.A. Marathon taper run on Saturday in Cottage Grove
Rachel F. -- 5K on Sunday in 31:31 (10:10s, -50 sec.)
Amy -- 6.1 miles on Sunday in Roseburg, 54:42 (9:01s, -44 sec.)
Laurel -- 14 miles on Saturday in Boston, 2:10 (9:15s, -1 sec.)
Sara -- half-marathon taper run on Saturday
Nobuko -- 4.1 miles with us in 44:21 (10:50s, +2 sec.)
Russell -- Half-marathon race on Saturday in Scio, 1:43 (7:52s, -37 sec.)

February 7th Preview

For the first time in this training cycle, you drop DOWN in Sunday distance -- to six miles. This can serve either as recovery from the previous week's long run (at the same pace but about half as far) or as speed training (at about half-marathon race pace).

The route (from the Eugene Running Company with an eight o'clock start): Oakway and Coburg Roads to Ferry Street Bridge and don't cross. Turn left onto bike path, then onto road near Alton Baker restrooms. Follow road to end at canal path. Turn right onto path, to I-5. Turn AROUND there and come back the same way. GPS distance is 6.12 miles.

Bring a drink for delivery near dog park (about 1.5 and 4.5 miles). Weather forecast: temperature in 40s and dry.

Distances for marathoners the rest of this month will be 13.1-7-15. For the Cottage Grove Half: 11-7-5. Eugene halfers will join us on February 28th, starting with the five-mile run.

WEEK SIX MARATHON 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.