July 31st Results

The running continued even as I had run away for the weekend. Eight of you (plus several guests) gathered at Dorris Ranch. Thanks to Neal for spreading word that this would happen, then making sure it did.

Next Sunday's distance for marathoners will be 15 miles. You might consider starting earlier than eight o'clock.

TODAY'S DORIS RESULTS
(with distances unknown to me so far; participants listed here)

Neal
Bill
Jean
Tatiana
Jeff
Rachel F.
Leah
Max

Guests:

Steve
Rose
Alyse
Jen

OTHER RECENT RUNS

(those reported to me)

Rashi -- in Minnesota
Amy -- 7 miles in RoseburgLaurel -- ran in Massachusetts
Sara -- 10 miles in California

No team run this Sunday

I’m away this weekend, but that doesn’t mean there can’t be a run at home. You can work out the what-where-when among yourselves. I recommend going no longer than eight miles. The team schedule will resume the following weekend 15 miles, with eight coming next.

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.

July 24th Results (7 & 4.9 miles)

Starting this week, I’m posting results for marathoners and half-marathoners on separate pages. "Half" times appear at… joeshalfteam.blogspot.com.

We’ll take next Sunday off as a team, and the Eugene Running Company won’t open early. But I encourage you to group up informally to run something, somewhere that day.

Thanks to Lindsey for opening the store this morning. And to the three Fredes for coming to see our finish.

TODAY’S 7 MILES

(with per-mile pace, based on GPS average of 6.95; target for marathoners was either to recover from last week’s race or to run this shorter distance faster, for speed training)

Bill – 7.35 miles in 1:07:30 (9:10 pace)

Michele – 1:15:00 (10:47s)

Jean – 1:12:14 (10:23s)

Tatiana – 1:15:16 (10:50s)

Chris – 1:21:51 (11:46s) welcome back!

Norm – 59:00 (8:29s) welcome to the team!

TODAY’S 4.9 MILES

(with per-mile pace, based on GPS average of 4.87; target was to run at a pace you expect to hold eventually for a half-marathon)

Neal – 54:05 (11:06 pace)

Jeff – 49:20 (10:07s)

Rachel F. – 54:05 (11:06s) welcome back!

Leah – 44:32 9:08s)

Jeanine – 51:39 (10:36s)

Miranda – 56:15 (11:33s)

Trina – 1:00:26 (12:24s)

Rachel W. – 44:32 (9:08s)

Max – 43:40 (8:58s)

Guests:

Dave, Jeanine’s dad – 51:45 (10:37s)

Alyse

Rachel F.’s 2 friends

OTHER RECENT RUNS

Rashi – in Minnesota

Amy – Cottage Grove Triathlon on Saturday, with 56:51 10K (9:10s)

Leah – CG Triathlon on Saturday, with 48:13 10K (7:47s); 3^rd in age group

Laurel – in Massachusetts

Sara – in California

Rachel W. – CG Triathlon on Saturday, with 55:40 10K (8:58s) 1^st in age group

Jeanette – 21 miles on McKenzie River Trail on Sunday

Joy – 21 miles on McKenzie River Trail on Sunday

Max – CG Triathlon on Saturday, with 51:19 10K (8:16s)

Rhonda – in California

July 24th Preview

Marathon training for an October race (Portland, Victoria, Chicago and Twin Cities are the targets) continues in weeks and months to come. But first you’ll recover from last week’s half-marathon with a seven-mile run. (Half-marathoners go five miles.)

The route (with an 8 o’clock 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, to Valley River footbridge and across. Turn right, then back to Ferry Street and store. GPS distance is 6.95 miles.

Bring a drink for delivery at Skinner Butte playground, about 3.5 miles, and finish. Weather forecast: sunny with starting temperature about 60.

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.

Fall Marathon Training

PURPOSE: This round of training targets October marathons (Portland, Victoria and Chicago, all on the 9^th). We gradually increase the length of weekly long runs, preparing you for a safe and satisfying finish. This is the 26^th edition of the Eugene Running Company-sponsored Joe’s Team.

LOCATIONS: Most of our runs start and finish at the Eugene Running Company (116 Oakway Center, 541-344-6399). About 1½ miles of each run is on city streets. The remainder follows the scenic and safe riverside bike path with its marked distances. Some restrooms and water fountains are shut down in winter in winter months.

COSTS: The fee for marathon training is $100 (payable at the store and due before your program begins). This fee also covers coaches services for any or all of our summer and fall halves (Coburg, Florence and EWEB). Other benefits of team membership are discounts (at the store) or donated goods and services (by sponsors and friends). You pay your own race entry fee. If you haven’t already entered, do so soon. This step is important, because early entry not only saves you money but also seals your commitment.

ADVISER: Joe Henderson planned this program and is on hand to advise you most weekends. Experienced runners on staff at the Running Company are also available to assist you. You can reach Joe anytime by email (joesrunteam@gmail.com) or text (541-953-7179). Previews and results appear at joesmarathonteam.blogspot.com. You’re also invited to join the Facebook group, Joe’s Team Runners.

PREREQUISITES: We want no one to go too far, too soon. A recent run of at least six miles is highly recommended before entering this program. We also advise that you come into the program with no injury that might interfere with increasing your distances. If you already train beyond the scheduled distances for our early weeks, you can join the group training later.

GROUP RUNS: We focus on the long run, the most important one by far for a would-be marathoner. Runs increase by an average of one mile per week. The pace of the runs is meant to be relaxed, especially if you are running these distances for the first time. Walk breaks are an option to make the distances more manageable.

From July onward, training alternates between a long run one Sunday and about half that length the next weekend. Your shorter Sunday runs can at a somewhat faster pace than the longer ones, for speed training – or the same pace at this shorter distance, for recovery.

You benefit the most from this program if you take all of these runs with the group (at the prescribed distances and no farther). However, we realize that conflicts come up. If you miss running with us, try to cover a similar distance on or near the same day it is scheduled here.

TRAINING PROGRAM

Runs begin at the Running Company, at 8:00 A.M. on Sundays. A course preview is posted on our blog before each week’s run, and results appear there afterward. Bring your preferred drinks and other supplies for delivery during your runs. Coburg, Cottage Grove and EWEB half-marathoners will train with you, usually at shorter distances.

Date – Distance

May 15^th – 5 miles to start marathon training

May 22^nd – 6 miles

May 29^th – 7 miles

June 5^th – (no team training; Newport Marathon weekend)

June 12^th – 8 miles

June 18^th – 9 miles (on Saturday; Prost8K on Sunday)

June 26^th – 10 miles

July 3^rd – 11 miles

July 10^th – one hour

July 17^th – Coburg Half-Marathon

July 24^th – 7 miles

July 31^st – (no team run; Joe is away)

August 4^th – 15 miles

August 11^th – 8 miles

August 18^th – 17 miles

August 25^th – 9 miles

September 4^th – 19 miles (at Row River Trail, Cottage Grove)

September 11^th – 10 miles

September 18^th – 21 miles

September 25^th – 10 miles

October 2^nd – one hour

October 9^th – marathons in Portland, Victoria, Chicago

OTHER RUNS: We urge you to run at least three days during the week. With distances increasing quickly here, you need to keep all other runs easy (even easier than they normally might be) to allow full recovery between long ones. The recommended length, in time, is 30 to 60 minutes – or a total of one to two hours for the week, not counting the Sunday run.