October 2nd Preview

You October 9^th marathoners’ usual one-hour run coincides this weekend with our half-marathoners’ six miles. So why not join them for that distance?

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 left onto bike path, then onto road near Alton Baker restrooms. Follow road to its end at ponds. Turn right on canal path, to I-5 underpass. Turn AROUND there and come back the same way: Alton Baker, Ferry and store. GPS distance is 6.12 miles.

Bring a drink for delivery near dog park, about 1.5 and 4.5 miles. Weather forecast: starting temperature in 40s with rain likely.

WEEK 21 LESSON: YOUR RECOVERY

Question: What should I do in the days or weeks after this race?

Answer: One of the most important phases of a training program is also one of the most overlooked. This is what to do AFTER the race. It doesn’t end at the finish line but continues with what you do – or don’t do – in the immediate and extended period afterward. Right away, rest until ALL soreness has left the legs, usually most of the next week. Once you’re running again, follow a popular guideline of allowing at least one easy day for every mile of the race (about four weeks after a marathon). One day per kilometer (or six weeks post-marathon) might work even better if the race was especially tough. During this period, take no really long runs, none very fast, and avoid further racing. Run easily until the prospect of training for another race excites you.

Florence Half-Marathon Results

We couldn't have picked a much better day on the coast for our latest half-marathon as a team: sunny with light  wind. We also couldn't have had much better results: two age-group winners, plus two seconds and two thirds.

Thanks to Piper Ruiz for conducting a fine first-time race. And to Michele Clemo and Alyse Stone for helping on the course.

TODAY'S FLORENCE HALF

(With official times and per-mile paces for our summer team and recent alumni)

Neal -- 2:16:54 (10:27 pace) 2nd in age group

Bill -- 1:48:15 (8:16s)

Jeff -- 2:24:05 (11:00s)

David -- 1:51:32 (8:31s) debut half; 2nd in age group

Renee -- 2:17:01 (10:28s) 3rd in age group

Dan -- 2:05:51 (9:37s) 3rd in age group

Leah -- 1:38:12 (7:30s) 1st in age group, 2nd woman overall

Norm -- 1:37:39 (7:28s) 1st in age group

Trina -- 2:42:27 (12:25s)

Rhonda -- 2:25:32 (11:07s)

Our Graduates

Elly -- 1:57:14 (8:57s) 1st in age group

Sean -- 1:54:07 (8:43s) 2nd in age group

Carrie -- 2:09:36 (9:04s)

Gina -- 2:09:58 (9:56s)



OTHER RECENT RUNS

(those reported to me)

Rashi -- 10.1 miles in Minnesota at 8:07s

Jean -- 10 miles in Eugene on Saturday

Tatiana -- 10 miles in Eugene on Saturday

Laurel -- ran in Massachusetts

Sara -- ran in California

September 25th Preview

Most of our summer team is starting the fall at the new Florence Half-Marathon this Sunday. I’ll go there too, so (in football terms) this is a “bye week” for EWEB training in Eugene.

If you aren’t running Florence and want to keep to your schedule, I recommend 10 miles for marathoners and five for halfers this weekend.

The Florence race starts at Miller Park (1651 18^th Street) at 8:00. Packet pickup is at the park that morning, beginning at 6:15. I’ll be there from seven o’clock on, then at about the halfway point of the race. A course map came to you by email.

If you want a drink delivered at about 5.5 and 6.5 miles, hand it to me before you start. Weather forecast: sunny with starting temperature in 50s, rising toward afternoon high in 70s. 

HALF-MARATHON LESSON 10: YOUR RECOVERY

Question: What should I do in the days or weeks after this race?

Answer: One of the most important phases of a training program is also one of the most overlooked. This is what to do AFTER the race. It doesn’t end at the finish line but continues with what you do – or don’t do – in the immediate and extended period afterward. One popular rule of thumb is to allow at least one easy day for every mile of the race (about two weeks after a half-marathon). One day per kilometer (or three weeks post-half) might work even better if the race was especially tough. During this period, take no really long runs, none very fast, and avoid further racing. Run easily until the prospect of training for another race excites you.

MARATHON LESSON 20: 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 18th Results (21.1 & 5.5 miles)

The end of this training round is near. Three of our marathoners peaked in mileage today. Half-marathoners came down to their one of their shortest runs of this cycle, tapering for next Sunday's Florence Half.

Thanks to Lindsey for opening the store this morning, after her own 22-mile run the day before.

TODAY'S 21.1 MILES

(with per-mile pace, based on GPS average of 21.1; target was to run at a pace you hope to hold in your upcoming marathon)

Bill -- 3:10:55 (9:02 pace)
Leah -- 2:54:51 (8:17s)
Max -- 3:07:02 (8:52s)

TODAY'S 5.5 MILES

(with per-mile pace, based on GPS average of 5.53; target was to match last week's pace for a shorter distance, for recovery... or to go faster, for speed training)

Jeff -- 59:20 (10:43 pace)
David -- 46:38 (8:26s)
Dan -- 50:06 (9:03s)
Norm -- 7.0 miles in 54:43 (7:47s)
Trina -- 1:06:02 (11:56s)
Sara -- 40:54 (7:24s)
Jeanette -- 57:30 (9:29s)
Rhonda -- 7.1 miles in 1:22:08 (11:34s)

OTHER RECENT RUNS

(those reported to me)

Rashi -- 22 miles in Minnesota on Saturday at 9:27s
Neal -- Rogue Half-Marathon race on Sunday at 10:31s; 2nd in age group
Jean -- Blerch Half-Marathon race on Saturday
Tatiana -- Blerch Half-Marathon race on Saturday
Laurel -- 9 miles in Massachusetts on Saturday at 9:00s

September 18th Preview

Marathoners go up to your peak training distance, 21 miles, this Sunday, and Florence Half runners come down from yours, to 5.5 miles. You’ll be joined by new teammates who are starting their build-up for EWEB, also at 5.5.

Fittingly, that shorter course (with an 8:00 start from the Eugene Running Company) will take you to the EWEB race’s start/finish: 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 EWEB Plaza. Turn AROUND there and come back the same way: Autzen, Ferry and store. GPS distance is 5.53 miles.

The 21-mile course: same start as above, then at EWEB continue to Owosso footbridge and across. Back to Alton Baker parking lot and turn AROUND there. Back the same way: Owosso, Autzen, Ferry and store. GPS distance is 21.10 miles.

Bring a drink – for delivery at EWEB turnaround and finish of the shorter run… and at EWEB, Alton Baker turnaround and maybe other places (if we get help) in the longer one. Weather forecast: cloudy with with rain likely and starting temperature in 60s, rising to an afternoon high in the 70s.

WEEK 9 & 19 LESSON: YOUR TAPER

Question: How much should I run the last week before my race?

Answer: Run as little as your conscience will allow. It’s too late now, with the race just days away, to do anything that will make it 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 this week, and you’ll race better the more rested you are.

September 11th Results (11.1 miles)

With EWEB Half-Marathon training about to begin (next week), and summer training waning, I'm combining results for both teams onto this one page. Updates for the new "half" now appear at joeshalfteam.blogspot.com.

Thanks to Lindsey for opening the store this morning.

TODAY'S 11.1 MILES

(with per-mile pace, based on GPS average of 11.10; target was run at a pace you feel you could hold for a half-marathon)

Bill -- 1:51:15 (10:01 pace)
Jean -- ran 5 miles, tapering for a half next Saturday
Tatiana -- ran 5 miles, taper for a half next Saturday
Jeff -- 2:06:35 (11:24s)
David -- 1:34:55 (8:33s) another longest ever
Renee -- 2:01:55 (10:59s)
Leah -- 1:31:11 (8:12s)
Norm -- 1:26:42 (7:48s)
Rachel W. -- ran 5 miles
Max -- 1:33:46 (8:26s)

OTHER RECENT RUNS

(those reported to me)

Rashi -- 18 miles in Minnesota on Saturday at 8:46s
Neal -- ran in Hawaii
Jean -- 10 miles on Saturday
Tatiana -- 10 miles on Saturday
Amy -- 10 miles in California at 8:40s
Dan -- 11.8 miles on Sunday at 10:16s
Leah -- 17 miles last Monday
Laurel -- 5K race in Massachusetts on Friday at sub-8:00s
Trina -- 11.5 miles on Monday at 12:57s
Sara -- ran in California
Max -- 5K race on Thursday at 7:22s
Jeanette -- McKenzie River 50K race on Saturday at 12:33s
Joy -- McKenzie River 50K race on Saturday at 12:12s

September 11th Preview

This is the only time all summer and fall when you marathoners train shorter than our marathoners: your 10 miles versus their 11.

The route (with an 8:00 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. Turn left, to Autzen footbridge. Turn AROUND at brick crosswalk near bridge and come back the same way: Valley River, Ferry and store. GPS distance is 10.15 miles.

Bring a drink for delivery at Ferry Street (about four and six miles). Weather forecast: sunny with starting temperature in 50s, rising to afternoon high in 70s.

WEEK 18 LESSON: YOUR PEAK

Question: Your training peaks at 21 miles, or well short of the marathon. Where does the extra distance come from on race day if I never train this far?

Answer: You will get a major boost from what I call “the magic of race day” – when you run with thousands of other people, thousands more watching the race and the hoopla you all generate – gives you the final miles. I know this from experience in dozens of marathons myself, and with hundreds of runners following a program identical to yours. Expect the increased adrenaline to give you another hour of strong running. You won’t succumb to adrenaline poisoning, will you? You’ll keep your head in the early miles while almost everyone around you is losing theirs, please. You’ll start slower – or at least no faster – than on your longest training run, please. Do this and you’ll pass people in the final miles, which is much more fun than being passed and which gives you a late adrenaline boost. You have trusted me to help get you to the start. Now trust that you’re prepared to reach your finish line. You’ll never forget all that went into getting there.

September 4th Results (19.1 & 10.1 miles)

It's September already, and time to think about our next team. That one will train for the EWEB Run to Stay Warm Half-Marathon, starting September 18^th. Let me know if you’d like to stay with us for that one.

Thanks to Kathy for opening the store this morning. And to Jean for helping on the 19-mile course.

TODAY’S 19.1 MILES

(with per-mile pace, based on GPS average of 19.10; target was to run at a pace you hope to hold for your marathon)

Bill – 3:15:30 (10:14 pace)

Max – 2:48:50 (8:50s)

TODAY’S 10.1 MILES

(with per-mile pace, based on GPS average of 10.15; target was to run at a pace you hope to hold for your half-marathon)

Jeff – 1:55:48 (11:24 pace)

Renee – 1:49:35 (10:47s)

Jeanette – 1:44:15 (10:16s) before McKenzie 50K this Saturday

Rhonda – 1:59:20 (11:45s)

Guests:

Kasey – 1:42:27 (10:05s) training for Rogue Half

Steve – 1:42:27 (10:05s) training for Rogue Half

OTHER RECENT RUNS

(those reported to me)

Rashi – Saturday sprint triathlon in Minnesota, ending with 5K at 8:10s

Neal – 10 miles on Friday, before trip to Hawaii

Jean – 21 miles on Saturday

Tatiana – 21 miles on Saturday

David – 10 miles on Friday at 8:45s; longest run yet

Laurel – 7 miles in Massachusetts on Saturday

Sara – ran in California