January 29th Results (10.1 miles)

So we move out of January. We hope this means leaving the worst of a tough winter behind.

Thanks to Lindsey Taylor for opening the store this morning. And to Derek Lopez from Nike for offering shoe-testing opportunities, as well as helping on the course.

TODAY’S 10.1 MILES

(with per-mile pace, based on GPS average of 10.15; target was to go no faster than half-marathon race pace)

Rachel Frede – 1:23:05 (8:11 pace)

Gary – 1:34:20 (9:17s)

Kyoko – 1:46:16 (10:28s)

Julie – 1:23:13 (8:19s)

Leah K. – 1:18:18 (7:42s)

Jessica – 1:54:49 (11:18s)

Anna S. – 1:16:45 (7:34s)

Lorrie – 1:54:49 (11:18s)

Elly – 1:36:54 (9:32s)

Leah W. – 1:42:35 (10:06s)

Guest:

Mike – 1:23:05 (8:11s)

TODAY’S 7 MILES

(with per-mile pace, based on GPS average of 6.95; target was to go no faster than half-marathon race pace)

Neal – 1:23:28 (12:00 pace)

Bill – 1:06:40 (9:35s)

Michele – ran untimed; welcome back to the team!

Jean – ran untimed

Tatiana – ran untimed

Anna G. – 1:01:50 (8:53s) welcome back to the team!

Stephanie – 1:23:28 (12:00s)

Jake – 50:15 (7:14s) welcome back to the team!

Rachel W. – 1:01:50 (8:53s)

Guests:

Danuta – ran untimed

Reid – 1:01:50 (8:53s)

OTHER RECENT RUNS

(those reported to me)

Jean – 17 miles on Saturday

Tatiana – 17 miles on Saturday

Kyoko – 11 miles on Saturday
Aparna -- 10 miles on Sunday in 1:47:24 (10:42s)
Trina -- 7.4 miles on Sunday in 1:32:33 (12:30s)

January 29th Preview

You advance into double figures this weekend, 10.1 miles after an 8:00 start from the Eugene Running Company (the store opens about 15 minutes earlier). Our marathoners for the first 3.5 miles of their seven.

The route: 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, past Ferry, to Autzen footbridge. Turn AROUND at brick crosswalk and go back the same way: Valley River, Ferry and store. GPS distance is 10.15 miles.

Bring a drink for delivery near Skinner Butte playground (3.5 and 6.5 miles). Weather forecast: starting temperature in 30s with little chance of rain.

WEEK FOUR LESSON: YOUR DISTANCE

Question: Why do we only meet as a group once a week, for the long run?

Answer: The weekly long run is by far the most critical because it’s your dress rehearsal for the marathon. This is where you not only test your ability to go far, but also what to wear, what to drink, how to cope with varying conditions and how to pace yourself. We increase the distance by one mile a week from seven to 11 miles, then go up by two miles every other week (with a run about half the previous distance, somewhat faster, on the interim weekends). Don’t jump ahead of yourself by thinking too soon, “Can I run 26 miles?” You’ll get there when you get there. For now, think only of training for seven miles, then eight, then...

January 22nd Results (9.1 miles)

What a different two weeks make! Back then, snow and ice canceled our run. Today was as good as it gets in January – dry, mostly sunny and not too cold.

Thanks to Lindsey for opening the store this morning.

TODAY’S 9.1 MILES

(with per-mile pace, based on GPS average of 9.15; target was to run no faster than half-marathon race pace)

Jenna – 1:45:45 (11:33 pace)

Rachel Frede – 1:10:05 (7:39s)

Gary – 1:30:08 (9:51s)

Kyoko – 1:35:50 (10:28s)

Julie – 1:26:30 (9:30s) welcome to the team!

Leah K. – 1:10:05 (7:39s)

Anna – 1:11 (7:45s)

Leah W. – 1:33:08 (10:10s)

Rhonda – 1:47:48 (11:47s)

Guests:

Tim – 1:10:05 (7:39s)

Lisa -- untimed

TODAY’S 6.2 MILES

(with per-mile pace, based on GPS average of 6.19; target was to run no faster than half-marathon race pace)

Trina – 1:10 (11:18 pace)

OTHER RECENT RUNS

(those reported to me)

Neal – in Arizona
Jean -- 8 miles on Saturday in 1:28:06 (11:00s)
Tatiana -- 8 miles on Saturday in 1:28:15 (11:01s)

Stephanie – in New York

Julie – 10 miles in Salem on Saturday
Aparna – Dash & Dine 5K race on Sunday in 39:21 (12:40s)

January 22nd Preview

We bump up by a mile each week, through 11 in this training (and then by two miles every OTHER week, with a shorter run in between). This week’s stop is nine miles. You start with the half-marathoners, who are going six.

The route (with an 8 o’clock start from the Eugene Running Company, which opens at about 7:45): 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 Ferry Street, to Valley River footbridge (“0.0” milepost). Turn AROUND there and go back the same way: Ferry, Autzen, Ferry and store. GPS distance is 9.15 miles.

Bring a drink for delivery at turnaround. Weather forecast: starting temperature in 40s with light rain likely.

 WEEK THREE LESSON: YOUR MONTHS

Question: Your Marathon Training book claims that it’s possible to train for a marathon in just 100 days, which makes it one of the shortest published programs? Can I really train for a marathon in just three months?

Answer: A big disclaimer here: the 100-day count doesn’t start until you’ve reached 10 miles. Up to that point it’s pre-training. Our Joe’s Team program offers a month’s buildup from seven to 10 miles, to see if you’re willing or able to continue. Only then does the three-month schedule truly begin. It’s also possible to train for a marathon in even less that three months, if your longest current run is already above 10 miles. You can safely begin about two miles above your recent peak. This might let you shorten the program to even less than the advertised 100 days.

January 15th Results (8 miles)

Compared to last week’s conditions, today’s were idyllic. Cold, yes; sunny and dry, YES!

Welcome to the team, Gary Hair, Kyoko Harrington, Jessica Peterson, Lorrie Spenst and Leah Willow. And thanks to Lindsey for opening the store this morning, the day after the team that she coaches had started its training.

TODAY’S 8 MILES FOR MARATHONERS

(with per-mile pace based on GPS average of 7.96 miles; target was to run no faster than half-marathon race pace)

Rachel Frede – 1:11:00 (8:54 pace)

Gary – 1:19:06 (9:56s)

Kyoko – 1:23:43 (10:30s)

Leah K. – 1:06:14 (8:19s)

Jessica – 1:35:30 (12:00s)

Anna – 1:10:00 (8:47s)

Lorrie – 1:35:30 (12:00s)

Elly – 1:11:00 (8:54s)

Rachel W. – 1:11:00 (8:54s)

Leah W. – 1:23:45 (10:31s)

TODAY’S 5 MILES FOR HALF-MARATHONERS

(with per-mile pace based on GPS average of 4.98 miles; target was to run at a pace you expect to hold for a half-marathon in March)

Neal – 1:00:43 (12:11 pace)

Bill – 47:10 (9:28s)

Jean – untimed

Tatiana – untimed

Rachel Farkas – 1:00:43 (12:11s)

Stephanie – 59:48 (12:00s)

Rhonda – 59:48 (12:00s)

OTHER RECENT RUNS

(those reported to me)

Jean – 15 miles on Saturday

Tatiana – 15 miles on Saturday
Julie – Cascade Half-Marathon on Sunday in 1:55:05 (8:48s)
Trina -- 5.6 miles on Monday in 1:04:24 (11:30s)

January 15th Preview

Trying again this Sunday to get started as a marathon team. Ice erased our group’s seven-mile day, so we’ll skip to eight this time – weather permitting. Cottage Grove half-marathoners will join you to go five miles.

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, past Valley River footbridge, to "1.75" milepost near Marist High School. Turn AROUND there and go back the same way: past Valley River, to Ferry and store. GPS average is unchecked but close to 8.0 miles.

Bring a drink for delivery at Valley River 2.5 and 5.5 miles. Weather forecast: starting temperature around 30 with little chance of rain.

WEEK TWO LESSON: YOUR EXTRAS

Question: If I have raced this distance before, can or should I do more training than this program lists?

Answer: More isn’t necessarily better. For these months, stick to the scheduled distances on weekends, neither shorter nor longer, and take as many of these runs as possible with the team. The average increase of one mile week already pushes the safe limit of 10 percent, and one of the goals here is to keep you healthy throughout the program. Adding extra miles could put you at risk of injury, and our first goal is to get you safely to the starting line. The only run specified is the weekly long one. No schedule-for-all is prescribed during the week, since how each of you feels and what you need varies greatly. I can give you as much or as little individual advice as you want for planning those runs. The guiding principle for weekdays: nothing so hard that it might interfere with the next long run.

January 8th (Non)Results

It’s never too late for a first-ever. Today was the first time in two dozen marathon training cycles that our first run was cancelled. I never officially called it off; didn’t need to. All of you made that (wise) decision yourselves by not driving to the Eugene Running Company (which had closed for the day, anyway).

The only reason we ever alter or abandon a planned run is dangerous surface conditions. Rain we can handle; cold we can tolerate. But ice is a no-go. Better to miss this one run than to risk missing them all after taking a hard fall.