September 4th Preview

Only one more month remains until your marathon and one more step up in training mileage after this Sunday’s 19. The first five of those miles will be with our half-marathoners.

The course (with an 8:00 start from the Eugene Running Company): Oakway and Coburg Roads to Ferry Street Bridge and turn left onto bike path. To Autzen footbridge and across. Turn right, past Ferry Street and Valley River bridges, to Owosso footbridge and across. Back to Alton Baker Park (east end of parking lot). Turn AROUND there and go to Owosso and Ferry. Cross bridge there (skipping Autzen loop) and back to store. GPS distance is unchecked but close to 19.0 miles.

Bring two drinks, the first for delivery at Skinner Butte playground (3.5 miles), turnaround (10.5 miles) and finish; the second for Owosso (6.5 and 14.5 miles). Weather forecast: sunny with starting temperature in 50s, rising to an afternoon high in 70s.

WEEK 17 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.

August 28th Results (9.1 miles)

Once in a great while, our marathoners coming down in distance and half-marathoners moving up get to meet for the same run. This was one of those times when we truly were a single team. The distances diverge again next Sunday, when they reach 10 and 19 miles.

Thanks to Lindsey for opening the store this morning (after her own 18-mile run the day before). And thanks to Max for looking for a “lost” runner on the course.

TODAY’S 9.1 MILES

(with per-mile pace, based on GPS average of 9.15; target was either to go faster than last long run, for speed training, or same pace for this shorter distance, for recovery)

Jean – 1:37:52 (10:41 pace)

Tatiana – 1:44:24 (11:24s)

Jeff – 1:44:32 (11:25s)

David – 1:19:29 (8:46s) longest run yet!

Norm – 1:12:03 (7:52s)

Trina – 1:53:35 (12:24s)

Max – 9.75 miles in 1:27:47 (9:00s)

OTHER RECENT RUNS

(those reported to me)

Rashi – 20 miles (8:33s) in Minnesota on Friday

Neal – 8.5 miles (10:10s) on Friday

Renee – 9 miles (11:16s) in Portland on Saturday

Leah – ran in Idaho

Laurel – 6 miles in Massachusetts on Saturday

Sara – 1.5 hours in California on Saturday
Jeanette – 6.2 trail miles on Friday; 21.2 trails on Saturday

August 28th Preview

Sunday is one of those rare times when our marathoners and half-marathoners are in synch. You all run the same nine-mile course, which is…

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. Turn AROUND there and come back the same way: Autzen, Ferry and store. GPS distance is 9.15 miles.

Eight o’clock start from the Eugene Running Company. Bring a drink for delivery at Ferry Street (about three and six miles). Weather forecast: sunny with starting temperature in 60s, rising to an afternoon high in 80s.

WEEK 16 LESSON: YOUR POTENTIAL

Question: What can I expect my marathon race time to be?

Answer: The best predictor of the final race result, I’ve found with previous marathon teams, is the pace of the longest training run. For instance, a runner who trained at 9:00 per mile (for the 21 miles at which our program peaks) can expect to finish the race at very close to that pace. Nearly all of our runners come within 15 seconds, plus or minus – or 8:45 to 9:15 in this example. As with any reliable gauge of potential, this one isn’t based on what you dream of maybe doing someday but instead on what you really have done lately. I don’t say this to drain any of the mystery or surprise from your racing. Mainly I want you to know going into the race what a smart starting pace for you will be. Running at that rate early will assure a better finish.

August 21st Results (17.1 & 8.0 miles)

We marked the end of the Olympics today with a special run of our own. Rio in English means "river," and we took our traditional once-per-training-cycle trip to the Row River Trail.

Thanks to Jean for helping on the course, after running her long one there on Saturday.
 

TODAY'S 17.1 MILES

(with per-mile pace, based on GPS average of 17.15; target was to run at a pace you hope to hold for your next marathon)

Bill -- 2:51:17 (9:59 pace)
Leah -- 2:20:41 (8:12s)
Norm -- 2:16:56 (7:59s)
Max -- 2:28:42 (8:40s)
Jeanette -- ran longer, untimed

TODAY'S 8.0 MILES

(with per-mile pace, based on GPS average of 8.05; target was to run at a pace you hope to hold for your next half-marathon)

Neal -- about 1:30 (11:11 pace)
David -- 1:10:32 (8:46s) longest ever!
Renee -- ran untimed
Rhonda -- about 1:30 (11:11s)

OTHER RECENT RUNS

(those reported to me)

Rashi -- ran in Minnesota
Michele -- ran Monkey Face Half-Marathon on Saturday
Jean -- 17.1 miles at Row River on Saturday
Tatiana -- 17.1 miles at Row River on Saturday
Laurel -- ran in Massachusetts
Sara -- ran one hour in California

August 21st Preview

Each training cycle we make one “field trip” to the Row River Trail near Cottage Grove. This is the week, when the distance is 17 miles (and the half-marathoners go eight). Details about the drive to Row appear in today’s email.

The route is dead-simple: Mosby Creek bridge to “11.5” milepost and back to Mosby. GPS distance is 17.12 miles.

Bring two drinks – the first for delivery four and 13 miles (same spot), the second for 8.5-mile turnaround and finish. Weather forecast: sunny with starting temperature in the 60s, warming quickly toward an afternoon high in the 90s.

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).

  

August 14th Results (8 and 7 miles)

I’m trying to schedule our traditional summer trek to the Row River Trail in Cottage Grove. Let’s take a vote on which would work better: next Sunday (for 17 and eight miles) or September 4^th (19 and 10 on Labor Day weekend)?

Thanks to Lindsey for opening the store this morning. This after she finished as first woman at Saturday’s Scandia 10K.

TODAY’S 8 MILES

(with per-mile pace, based on GPS average of 7.95; target was either to match last week’s pace for this shorter distance, or to go faster for speed training)

Bill – 1:14:53 (9:24 pace)

Jenna – 1:20:30 (10:07s)

Leah – 1:03:24 (7:58s)

Norm – 8.1 miles in 1:01:59 (7:41s)

Max – 1:06:52 (8:24s)

TODAY’S 7 MILES

(with per-mile pace, based on GPS average of 7.00; target was to run a pace that you expect to hold in your upcoming half-marathon)

Jeff – 1:17:24 (11:03 pace)

Rachel F. – 7.4 miles in 1:15:23 (10:14s)

David – 6 miles in 53:28 (8:52s) welcome to the team!

Renee – 1:15:30 (10:47s)

Trina – 1:25:30 (12:12s)

OTHER RECENT RUNS

(those reported to me)

Rashi – ran in Minnesota

Bill – 5K race on Thursday at 7:56s; 5K race on Saturday at 7:28s

Jean – Scandia 10K race on Saturday at 10:33s

Tatiana – Scandia 10K race on Saturday at 11:12s

Laurel – 15 miles in trail relay in West Virginia, Friday-Saturday

Sara – ran for 1:30 in Richmond, California

Max – 5K race on Thursday at 7:32s

Jeanette – 21 miles in Bend on Friday

August 14th Preview

Marathoners and halfers come back together (or almost) this Sunday. The longer distance is eight miles, the shorter one just a single mile less. Eight o’clock start for all from the Eugene Running Company.

The eight-mile route: Oakway and Coburg Roads to Ferry Street Bridge and don’t cross. Turn left onto bike path, to Alton Baker restrooms and parking lot. Continue on road to end at canal path. Turn right, under I-5, past boat ramp, to end of path at D Street in Springfield. 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 near boat ramp (about 3.5 and 4.5 miles). Weather forecast: sunny and starting temperature in 60s, but warming quickly toward day's high in 90s.

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.

August 7th Results (15 & 6.2 miles)

We’re in peak vacation season, when turnout on Sundays is small. We’ll soon welcome you back from wherever you’ve gone recently (and probably run while there).

Thanks to Lindsey to opening the store today. And to Jean, Tatiana and Sara for helping on the course.

TODAY’S 15 MILES

(with per-mile pace, based on GPS average of 15.00; target was to run at a pace you eventually hope to average for a marathon)

Rashi – 18 miles in 2:30:19 (8:21 pace)

Bill – 2:27:13 (9:48s)

Norm – 15.26 miles in 2:04:29 (8:09s)

Max – 2:10:13 (8:41s)

TODAY’S 6.2 MILES

(with per-mile pace, based on GPS average of 6.20; target was to run at a pace you eventually hope to average of a half-marathon)

Jeff – 1:08:00 (10:58 pace)

Rachel W. – 58:43 (9:28s)

Rhonda – 1:14:15 (11:58s)

Guest:

Renee

OTHER RECENT RUNS

(those reported to me)

Neal – in Lincoln City

Jean – 15 miles on Saturday

Tatiana – 15 miles on Saturday

Rachel F. – 5.5 miles in Sisters

Amy – in Roseburg

Dan – 6 miles in Florence, 1:00 (10:00s)

Leah – 15.8 miles on Saturday, 2:27:46 (9:20s)

Laurel – in Massachusetts

Sara – ran for 1:45 on Saturday
Jeanette – 12 miles on Friday, 8 miles on Saturday

August 7th Preview

We’re back at it with fall marathon training this Sunday, and we’ll stay at it every weekend through the October 9^th races. You will run the first 3.1 miles this Sunday with the half-marathoners, who are going 6.2.

Or you might choose to start early. In the case, the run will be cooler but we can’t promise drink service.

The route (from Eugene Running Company at 8:00): 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, then to Valley River footbridge and across. Turn left, to Ferry Street Bridge and across, then back to store. GPS distance is unchecked but close to 15.0.

Bring a drink for delivery at 3.1 miles (senior center), possibly 6.5 (Owosso), 10.5 (turnaround) and finish. This all will depend on when you start and the available helpers. Weather forecast: starting temperature in 50s and partly cloudy, moving toward a day’s high of about 80.

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.