Fall Marathon?

If a marathon is in your fall plans, I'm always happy to encourage and advise you. But we will offer no formal group training for that distance this year.

Our minimum number for launching such a group has long been 10. There no longer are that many joining the team for a to train for an October marathon.

My suggestion: Run with us through the Coburg Half-Marathon (on July 16th), then continue building your mileage on your own after that. The early buildup in distance exactly matches our traditional marathon plan.

You can find details on Coburg training at...

joesrunteam.blogspot.com.

May 14th Preview

It might be a little too soon to think about what’s next in races, so I’ll do no heavy selling on that this Sunday. We’ll get together for a reunion and celebration, with an easy run from the store at eight o’clock.

The route will take you back to the start/finish of last week’s race: Oakway and Coburg Roads to Ferry Street bridge and across. Turn east on bike path, past Autzen footbridge to end of path at Agate Street. Continue on Agate, across Franklin to Hayward Field main gate (now locked). Turn AROUND there and come back the same way: south bank bike path, Ferry and store. Distance is unchecked but about 4.8 miles.

This run will remind you of your final mile(s) a week before. Turning around there symbolizes starting to leave that race behind and think about your next one – whenever and whatever that might be.

Bring a drink for delivery at halfway. Weather forecast: starting temperature in 40s with rain possible.

WEEK’S 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 two weeks after a half, four after a marathon). One day per kilometer (or three to six weeks post-race) 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.

Eugene Marathon Results

It's a perfect day when every teammate who starts, finishes. Today was even more perfect than usual, when the sun shone on us but temperatures stayed runner-friendly. Our count: seven for seven in the marathon, 19 for 19 in the half-marathon (including many from my UO classes).

Special thanks to Rhonda Zimlich's family and Michele Clemo for arranging our support station at Valley River. To Michele, Rachel Walker and Neal Benson for pacing two of our marathoners. And to Sara Tepfer for helping at the finish (after setting a PR in the half).

TODAY'S EUGENE MARATHON RESULTS

(with official times and paces for 26.2 miles; target was to finish, and anything more was a bonus)

Mike -- 3:28:12 (7:56 pace)
Kyoko -- 4:32:15 (10:23s)
Julie -- 3:48:17 (8:42s)
Leah K. -- 3:45:24 (8:36s)
Anna -- 3:32:47 (8:07s) debut and Boston qualifier
Leah W. -- 4:34:30 (10:28s)
Rhonda -- 5:24:36 (12:23s)

TODAY'S EUGENE HALF-MARATHON RESULTS

(with official times and paces for 13.1 miles; target was to finish, and anything more was a bonus)

Manuel -- 4:01:06 walk (18:24 pace)
Neal -- 2:26:40 (11:11s)
Jean -- 2:25:23 (11:05s)
Tatiana -- 2:36:41 (11:58s)
Stephanie -- 2:18:32 (10:34s)
Gary -- 2:00:39 (9:12s)
Lauren -- 1:51:09 (8:29s)
Alisha -- 1:55:08 (8:47s)
Rachel L. -- 1:54:40 (8:45s) debut
Scott -- 1:44:13 (7:57s) debut
Trina -- 2:30:36 (11:29s)
Lorrie -- 2:27:53 (11:17s)

From 2017 UO classes:

Tori -- 1:54:17 (8:43s)
Daniel -- 1:55:20 (9:02s)
Scott -- see above
Jack -- 1:55:41 (8:50s)
Sarah -- 2:03:19 (9:24s)
Jessica N. -- 2:37:22 (12:00s)
Rana -- 2:00:13 (9:10s)
Chelsea -- 2:54:25 (13:18s)

Eugene Marathon Preview

It’s here at last, the Eugene Marathon and Half. Four months after our group training began for the longer race, two months for the shorter, the big morning that once seemed so far away is so near that it appears in the week’s weather forecast. Sunday morning conditions appear near-perfect: Sunday morning temperature rising from cool (40s at 7:00 start) to warm (50s by noon, with the afternoon high of 62), mostly sunny and likely dry.

Weekend plans and tips:

Pick up packet at soccer field west of Hayward Field on 15^th Avenue, Friday (1:00 to 6:00 P.M.) or Saturday (9:00 to 6:00 P.M.).

On Sunday morning I’ll station myself in front of the Law School, 15^th and Agate, from six o’clock on. Due to security restrictions, I can take none of your excess clothing or other supplies to the finish area.

I’ll stand at Agate and 15^th to watch our first runners pass the nine-mile mark. I need to leave there by about 8:20 to see our first half-marathoners finish.

Michael Lebowitz will shoot photos before and after your race. Save a smile for the finish line. Tears of joy, and relief, are okay too.

Nothing will contribute more to your final result than starting at the right pace for you. What’s “right”? Close to the pace of your longest training run with the team. This means you need to feel like you’re holding back in the early miles. If designated pace leaders match your needs, start with them.

You’ll run the last 200 meters on the famous Hayward Field track. Remember to look up and left to see yourself on the big screen. I’ll be near the finish line. If you don’t want a hug from me, hide in a crowd or keep running out the gate after you finish!

If you enlist pacers who aren’t entered, ask them to stop short of the Hayward gate. Only runners wearing visible numbers are allowed onto the track.

Parking on race day will be difficult in the campus area. You’ll do better taking a shuttle from one of the remote spots: at the Valley River Inn, Autzen Stadium, Eugene Hilton, or Springfield Holiday Inn Express. Shuttles start running at 5:30 A.M.

The best places to watch on the course: (1) near 18^th and Agate for the start and the ninth mile; (2) Hilyard and 33^rd, about three and six miles; (3) for marathon only, Valley River Center, about 18 miles and then 22 by walking across the footbridge. Drive to the west of the course to avoid road closures and delays. Don’t even think about riding on the bike path portions; it’s too crowded.

Your fans can see the finish at Hayward Field, with only the west grandstand open. You can reunite with them at the artificial-turf field, adjacent to the finish area, as you exit the track.

If you have late problems, text or call me at 541-953-7179.

Worry is normal this week. Some of you even use the words “freaking out.” I’m available for psychological counseling all week. The most comforting statistic I can give you is this: 99.5 percent of our past runners who’ve reached the starting line have finished (illness on race day or pre-existing injury, not a race-caused problem, stopped the other 0.5 percent). If you get to the start healthy, you’re almost certain to cross the finish line. I’m excited to greet you there.

April 30th Results (one hour)

What began as long ago as snowy January concluded today in gray almost-May. It's all over now but the racing. I'll send details in the next few days about plans for half/marathon day.

Thanks to Neal for helping on the course this morning.

TODAY'S ONE-HOUR RUN

(runners listed but no exact time, distance or pace recorded for most of you; target was to relax while tapering for next week's race)

Bill
Jan (ran 11 miles for his race a week after Eugene)
Michele (ran 8 miles for her race later)
Jean
Tatiana
Mike
Stephanie
Gary
Lauren
Kyoko
Leah K.
Alisha
Rachel L.
Anna
Trina
Rhonda

OTHER RECENT RUNS

(those reported to me)

Daniel -- 5.5 and 4.0 miles with Tuesday-Thursday UO class
Kyoko -- 45 minutes with Saturday team
Julie -- 7.9 miles at 8:18 pace in Salem on Sunday

Two photo choices: one without Rhonda, the other without me. Someone had to hold the camera phone!

April 30th Preview

Everybody runs as one this Sunday, and nobody runs by distance. (I know, of course, that you’ll check, but I won’t record.) This will be our traditional one-hour run to end the training cycle. Two reasons: By-time runs remove the pressure of pace; an hour takes 60 minutes no matter how easily you run… And unlike all other runs, you all will finish close together; that’s important because you’ll see few of your teammates on race day.

This run will not be the Eugene Running Company. Instead we’ll meet at the new Mill Race Path in Springfield for an 8:00 start. If you haven’t been there, you’re in for a real treat. (Directions are coming by email.)

The route: go east from trailhead to intersection with Middle Fork Path, then left until your 30-minute mark. Turn around there and come back the same way.

Bring a drink for delivery at Jasper trailhead, in both directions. Weather forecast: starting temperature in 40s with rain possible.

WEEK 17 LESSON: YOUR TAPER

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

Answer: You’ve already been tapering since the longest run. In the final week, run as little as your conscience will allow. It’s too late now, with the marathon just days away, to do anything that will make the race 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 now, and you’ll race better the more rested you are.

April 23rd Results (10.1 miles)

This was the last time in this training cycle that we'll meet at the Eugene Running Company. (Next week it's a "field trip" to the Mill Race Path in Springfield, then after that the race weekend.) Thanks once more to Lindsey Taylor and Bob Coll for supporting us on this journey.

TODAY'S 10.1 MILES

(with per-mile pace, based on GPS average of 10.15; target was to run current marathon pace, for recovery and taper, or half-marathon pace, for speed training)

Mike -- 1:15:36 (7:26 pace)
Kyoko -- 1:44:26 (10:17s)
Leah W. -- 1:47:50 (10:37s)

TODAY'S 11.1 MILES

(with per-mile pace, based on GPS average of 11.15; target was to run at your current half-marathon pace)

Bill -- 1:58:20 (10:36 pace)
Jan -- ran untimed
Michele -- 6.9 miles in 1:17 (11:09s)
Jean -- ran untimed
Stephanie -- 2:05:28 (11:15s)
Gary -- 1:41:36 (9:06s)
Lauren -- 1:37:02 (8:42s)
Renee -- ran untimed
Rachel L. -- 1:34 (8:26s)
Scott -- 1:34 (8:26s)
Rhonda -- 2:05:28 (11:15s)

OTHER RECENT RUNS

(those reported to me)

Neal -- in Florida
Jean -- 11 miles on Saturday
Tatiana -- 10-mile race in Seattle on Saturday
Daniel -- 5 miles on Tuesday in UO class
Kyoko -- 12 miles on Saturday
Alisha -- 11 miles on Friday at 8:52s
Jessica N. -- 2-hour run on Tuesday
Trina -- 11 miles in Bend at 12:22s

April 23rd Preview

You’re coming down in distance from now through race day. An oddity of scheduling has you running shorter than our half-marathoners this Sunday, 10 miles for you and 11 for them.

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, to Autzen footbridge and across. Turn right, past Valley River footbridge, to “0.5” milepost. Turn AROUND there and come back the same way: Autzen, Ferry and store. GPS distance is 10.15 miles.

Bring a drink for delivery at about 4.3 and 6.3 miles (small playground at “0.25” milepost). Weather forecast: starting temperature in 40s with rain possible.

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.

April 15th Results (21 miles)

Thanks to Eugene Marathon director Richard Maher and his good people for supporting today's Preview Run. It covered the majority of the miles you'll see again on May 7th -- when traffic will be controlled and stoplights/signs ignored. 

TODAY'S 21 MILES

(with per-mile pace; times might have been slowed by frequent stoplights and signs; target was to run at your expected marathon pace)

Mike -- 2:54 (8:17 pace)
Kyoko -- 3:41:33 (10:33s)
Anna -- 2:43:14 (7:46s) longest run ever!
Leah W. -- 3:36:43 (10:14s)
Rhonda -- 4:09:11 (11:52s)

Alumni runners

Dan Kerrigan -- 22 miles
Jerry Stromme -- 17.5 miles
Russell Wingard -- 21 miles

TODAY'S 10 MILES

(with per-mile pace; times might have been slowed by frequent stoplights and signs; target was to run at your expected half-marathon pace)

Bill -- 10.7 miles in 1:43:06 (9:39 pace)
Jan -- 1:48:33 (10:51s)
Stephanie -- 1:53:25 (11:20s)
Gary -- 1:31:00 (9:06s)
Lauren -- 1:34:32 (9:27s)
Renee -- ran untimed
Scott -- about 13.8 miles in 2:11; longest run ever!
Trina -- 2:06 (12:36s)

OTHER RECENT RUNS

(those reported to me)

Neal -- ran earlier Saturday
Michele -- Hot Springs 5-mile trail race on Saturday
Tori -- 8 miles on Monday
Gary -- 5K race on Thursday in 24:53 (8:01s)
Julie -- 5K race on Saturday in Boston, 23:15 (7:30s)
Leah K. -- 2 hours in Florida on Sunday
Alisha -- 10 miles on Saturday at 9:11s
Rachel L. -- 10 miles on Saturday at 8:40s
Jessica N. -- 6.5 miles on Tuesday at 12:28s

April 15th Preview

We’ll join the Eugene Marathon preview run this SATURDAY (with no training scheduled from the Running Company on Easter Sunday). Their scheduled distance is about 17.5 miles, with an eight o’clock start from the turf fields, west of Hayward on 15^th Avenue. Ours is 21 miles, so I recommend starting early to add three-plus.

I’m emailing the route map. The run takes you into Springfield on D Street, 10^th and Centennial, then back to the river paths. From there, you continue to the Owosso footbridge, across, then return to where you started.

The possible early add-on of about 3.5 miles: 15th, to Agate, to 24^th, to bike path near South Eugene track, to 19^th, to Agate and 15^th again.

Bring a drink for delivery at about five miles, on Centennial Boulevard. Later stations will be provided by the organizers. Weather forecast: starting temperature in 30s with little chance of rain.

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).