February 26th Results (7 miles)

I’ll disappear next weekend, but the runs will move ahead as planned – with a different yet skilled set of supporters. Previews for that day will come at midweek. I will rejoin you at the Cottage Grove Half on March 11^th.

Thanks to Lindsey for opening the store this morning, after co-coaching the Saturday team and running long on Friday.

TODAY’S 7 MILES

(with per-mile pace, based on GPS average of 6.95; target was either to match last week’s pace, for recovery, or to go faster, for speed training)

Manuel – 1:17 (11:04 pace)

Mike – 56:49 (8:10s)

Rachel F. – 56:57 (8:11s)

Jenna – 1:17 (11:04s)

Gary – 5 miles untimed

Kyoko – 1:12:19 (10:24s)

Leah K. – 56:59 (8:11s)

Anna – 51:00 (7:20s)

Sara – 53:06 (7:38s)

TODAY’S 11.1 MILES

(with per-mile pace, based on GPS average of 11.10; target was to run at about your current half-marathon race pace)

Neal – 2:15:03 (12:10 pace)

Bill – 1:47:58 (9:43s)

Stephanie – 2:15:40 (12:13s)

Rhonda – 2:15:40 (12:13s)

OTHER RECENT RUNS

(those reported to me)

Jean – 21 miles on Saturday; longest before L.A. Marathon

Tatiana – 21 miles on Saturday; longest before L.A. Marathon

Kyoko – 13 miles on Thursday
Trina -- ran for 2:20 on Sunday

February 26th Preview

We’re back home this Sunday – starting and finishing at the Eugene Running Company. As the week before last, you go shorter than the marathoners (seven miles versus their 11). This is your recovery weekend before next week’s 15.

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. To Autzen footbridge and across, then back to Ferry and store. GPS distance is 6.95 miles.

Bring a drink for delivery at Ferry Street (four miles). Weather forecast: starting temperature in 30s with rain likely and some snow possible.

WEEK EIGHT LESSON: YOUR PACE

Question: How fast should my long runs be?

Answer: Let your pace find itself. Don’t try to force an arbitrary pace (such as a marathon time goal) onto these runs. Instead, run comfortably, letting whatever happens with your pace happen. Finish with the feeling that you could have gone a little longer that day, which you will soon enough. This is just one meaning of “pace” – your average time per mile. The other meaning is how well you pace yourself during the run. The least efficient way is to start too fast and slow dramatically later one. Better to run evenly or to finish faster than you start – known in the trade as “running negative splits.” The best way to check your pacing skills is to compare times for the two halves of your run, aiming for equal or negative finish.

February 19th Results (13 miles)

We properly christened the new Springfield path for group training with our sweat this morning. That’s even better than wasting a bottle of champagne at the trailhead. 

This course will support a half-marathon race on June 24^th. We'll offer team training for it, beginning right after the Eugene Marathon.

TODAY’S 13 MILES

(with per-mile pace, based on GPS average of 13.05; target was to run your estimated marathon pace)

Rachel F. – 1:48:28 (8:18 pace)

Gary – 1:59:37 (9:10s)

Kyoko – 2:19:13 (10:40s)
Julie -- 12.1 miles in 1:41:01 (8:21s)

Leah K. – 1:46:21 (8:08s)

Anna S. – 1:37 (7:26s)

Leah W. – 207:37 (9:46s)

TODAY’S 10 MILES

(with per-mile pace, based on GPS average of 10.05; target was to run your estimated half-marathon pace)

Manny – 6 miles in 1:08 (11:20 pace)

Neal – 2:05:00 (12:26s)

Bill – 1:40:10 (9:57s)

Jean – 5.5 miles untimed

Stephanie – 2:05:00 (12:26s)

Trina – 1:55:12 (11:28s)

Rhonda – 2:04:47 (12:24s)

Guests

Bob – 6 miles in 1:08 (11:20s)

Michael from Atlanta – 2:01:05 (12:02s)

Russell – 1:35:47 (9:32s)

OTHER RECENT RUNS

(those reported to me)

Jean – 11 miles in Eugene on Saturday

Tatiana – 10 miles in Portland on Saturday
Kyoko – 11 miles in Eugene on Saturday

February 19th Preview

Designers of the Mill Race and Middle Fork Paths must have been runners. From the trailhead in downtown Springfield to the Dorris Ranch Trailhead, then to the Clearwater and back to Mill Race is a near-perfect 13.1 miles. Which happens to be your distance this weekend. Which is why we’re taking a “field trip” there.

Directions to the start (at eight o’clock) are coming by email. The route: Mill Race Trailhead to intersection with Middle Fork Trail, then turn right and go to Dorris Ranch Trailhead. Turn AROUND there and go to Clearwater Trailhead. Turn AROUND there, then back to Mill Race. GPS distance is 13.06 miles.

Bring a drink for delivery at Dorris (five miles) and at Clearwater (nine miles). Weather forecast: starting temperature in 40s in rain likely.

WEEK SEVEN LESSON: YOUR HALF

Question: How does a half-marathon race fit into my marathon training program?

Answer: It’s a chance to judge your progress in our program, a chance to see different people (plus more of them) and places than with our group, and a chance to experience the racing atmosphere. The 13.1-mile distance is perfect for all of this, provided you’ve built your training mileage to at least 11. This is more a true race than the marathon, which can be more a survival test. Your result here predicts what you might run in a marathon. No, you can’t double this race time. The more accurate formula multiples your half-marathon time by 2.1. A two-hour half, for instance, equates to a 4:12 marathon.

February 12th Results (6 miles)

To celebrate half-marathoners reaching double-figure mileage, and marathoners hitting their halfway distance, you’ll have a treat next Sunday. We’ll take a “field trip” to the new Mill Race Path in Springfield for the 13- and 10-mile runs. Details coming on Wednesday.

Thanks to Lindsey for opening the store this morning.

TODAY’S 6 MILES

(with per-mile pace, based on GPS average of 5.98; target was either to go faster than your last long run here, for speed training, or to match the long-run pace, for recovery)

Manuel – 5 miles in 55:50 (11:10 pace)

Jean – ran untimed

Tatiana – ran untimed

Mike – 49:15 (8:14s)

Stephanie – 1:12:23 (12:06s)

Gary – 6.2 miles in 53:11 (8:34s)

Kyoko – 1:00:56 (10:11s)

Leah K. – 49:18 (8:14s)

Leah W. – 56:23 (9:23s)
Rhonda -- 1:12:23 (12:06s)

TODAY’S LONGER RUN

(with per-mile pace based on GPS averages; target was to go no faster than your current half-marathon race pace)

Neal – 8.95 miles 1:44:35 (11:43 pace)

Bill – 9.17 miles in 1:28:55 (9:24s)

Julie – 10.95 miles in 1:40:05 (9:08s)

Anna S. – 11.0 miles 1:24 (7:38s)

Guests:

Lisa – 10.95 miles in 1:40:05 (9:08s)

Tim – 12.1 miles in 1:39:45 (8:14s)

OTHER RECENT RUNS

(those reported to me)

Jean – 19 miles on Saturday

Tatiana – 19 miles on Saturday

Kyoko – 10 miles on Saturday

Anna S. – 6 miles on Thursday in 44:14 (7:22s)
Aparna -- 6 miles in 1:21:44 (12:22s)