October 5th Preview

You step up to seven miles this Sunday, which was where our half-marathon training began in times past. Start at 8:00 from the Eugene Running Company, with the store opening for us about 15 minutes earlier.

The route: Oakway and Coburg Roads to Ferry Street Bridge. Turn left onto bike path, to ponds, then onto road at Alton Baker restrooms/parking lot. Follow road to end at canal. Turn right on canal path and follow it under I-5 to boat ramp in Springfield. Turn AROUND there and come back the same way: canal, road, Alton Baker, Ferry and store. GPS distance is 7.00 miles.

Bring a drink for delivery at halfway. Weather forecast:  sunny with starting temperature in 50s. 

WEEK 3 LESSON: YOUR WEEK

Question: What should I do during the week, between long runs?

Answer: On weekdays “rest” and “easy” are the key words. The biggest mistake half-marathon trainers make is trying to increase ALL their running. The longer you go on Sundays, the LESS you can or should do the other days. My recommended easy run is one lasting 30 to 60 minutes (usually closer to the half-hour than the hour) at a relaxed pace, totaling no more than two hours of running between Sundays. Training by minutes instead of miles encourages you to run easily, because you can’t rush time the way you might do with distance. I also urge you to take a day or two off (easy cross-training is okay those days) after the long run and one rest day before the next one.

September 28th Results (5.9 miles)

My mistake (and not the first one ever or the biggest). This run advertised at "6.1 miles" fell short of that when I misplaced your turnaround point. You'd think I would know these routes by now!

Welcome to the team, Matt. And thanks, Sara, for representing us and supporting earthquake recovery efforts at a half-marathon in Napa, California.

Michael will let you know when he posts photos from today's run on his website.

TODAY'S 5.9 MILES

(with per-mile pace, based on GPS average of 5.91, and comparison to last week's run here; target was to match that pace for this longer distance)

Neal -- 1:08:21 (11:34 pace, +32 sec. per mile)
Audrey -- 1:08:36 (11:36s, -30 sec.)
Rachel -- 6 miles at Odell Lake
Brian -- 45:05 (7:37s, +15 sec.)
Richard -- 52:01 (8:48s, -10 sec.)
Dan -- 7.1 miles in 1:05:11 (9:11s, -1:25)
Matt -- 53:36 (9:04s, no target)
Liz -- 59:52 (10:00s, -4 sec.) day's best pacer
Evan -- 49:48 (8:25s, -5 sec.) day's 2nd best pacer
Michelle R., with Carson -- 57:59 (9:48s, no target)
Jake -- 47:30 (8:00s, no target)
Sara -- half-marathon race in Napa, CA
Jeanette -- 1:06:04 (11:10s, +1:08)
Don -- 56:22 (9:32s, -14 sec.)
Nobuko -- 1:08:21 (11:34s, -32 sec.)
Russell -- 49:52 (8:26s, -9 sec.) day's 3rd best pacer
Rhonda -- 59:52 (10:08s, +21 sec.)

Brian at the bridge (by Michael Lebowitz)

September 28th Preview

You’ll get to know the EWEB Half-Marathon course quite well this fall, as training eventually will cover most of it. This Sunday’s run, for instance, will preview race miles one, five, and a little of 13.

The Sunday route (with an 8:00 start from the Eugene Running Company): Oakway and Coburg Roads to Ferry Street Bridge. Turn left onto bike path, to Autzen footbridge and across. Turn right, to Ferry Street Bridge and turn AROUND. Back the same way: Autzen, Ferry and store. GPS distance is 6.11 miles.

Bring a drink for delivery at halfway. Weather forecast: starting temperature in low 50s and little chance of rain.

WEEK 2 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. You could run almost nothing else during the week and still do fine in the half-marathon. Or you could run almost daily, skip too many long runs and not do fine. Make sure you take the long ones, and recover well in between. We increase the distance by one mile a week from five to 11 miles before easing down to six miles the final Sunday of training. Don’t jump ahead of yourself by thinking too soon, “Can I run 13 miles?” You’ll get there when you get there. For now, think only of training for six miles, then seven, then...

September 21st Results (4.8 miles)

Great to see so many of you at our opening run of the fall, so soon after the big races on recent weekends. Special welcome to our first-timers Billie and Evan.

Thanks to Shivaun for taking care of team payments at the store, a plan in place for the first time this fall.

TODAY'S 4.8 MILES

(with per-mile pace, based on GPS average of 4.81; target was to run at a pace you feel you'll eventually hold for half-marathon distance, or to relax and recover from your recent race)

Neal -- 52:19 (10:52 pace) after half-marathon last weekend
Audrey -- 58:15 (12:06s)
David -- 48:38 (10:06s)
Michele C. -- 52:19 (10:52s)
Jean -- 13.1 miles on Saturday; after marathon last weekend
Tatiana -- marathon in Washington, 5:39:52 (12:58s) personal record!
Rachel F. -- 41:19 (8:35s)
Brian -- 35:27 (7:22s) after half-marathon last weekend
Richard -- 43:06 (8:58s)
Dan -- 51:01 (10:36s)
Laurel -- 5 miles in Medford
Liz -- 48:24 (10:04s)
Billie -- 49:54 (10:22s)
Rose -- untimed
Evan -- 40:56 (8:30s)
Michelle R. -- untimed
Elly -- 41:00 (8:31s) after 50K race two weeks ago
Sara -- 4 miles in California
Stephanie W. -- 5 miles in 1:01:08 in Texas (12:04s) 
Jeanette -- 48:16 (10:02s) after half-marathon last weekend
Don -- 46:58 (9:46s) after half-marathon last weekend
Nobuko -- 58:15 (12:06s)
Russell -- 41:21 (8:35s) after marathon last weekend & 20m on Saturday
Rhonda -- 47:04 (9:47s) after half-marathon last weekend

September 21st Preview

Here we go again, with another round of training beginning this Sunday… already, barely a week after a dozen of you completed the Oregon Marathon or Half.

This latest program aims you toward the EWEB Run to Stay Warm Half-Marathon on November 23^rd (with a month’s bonus training for the Eugene Holiday Half on December 20^th). We have a few new twists this time:

1. We go two weeks longer than before and start lower, with runs of five and six miles. This is more friendly to first-timers and to runners recovering from last week's races. 

2. I'm phasing out the team web pages and moving previews (such as this one) and results (on Sundays) to this blog. It's easier to post and edit here.

3. The Eugene Running Company is now accepting payment of your training fee ($50 this time). This lets your drop it off whenever the store is open.

Sunday’s route, with 8:00 start from the 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 Ferry Street and across. Back to store. GPS distance is 4.80 miles.

Bring a drink for delivery at Valley River. Weather forecast: starting temperature about 60 and sunny.

WEEK 1 LESSON: YOUR PROGRAM

Question: What is the rationale behind this training program?

Answer: This half-marathon program is, fittingly, almost precisely half the one that our marathon Teams follow successfully. You train as the marathoners do early in their program – except that 13.1 miles is your end point, and 11 miles is your longest training run. You also train under conditions that mimic those of the race. The EWEB half-marathon course is flat, and our group runs are entirely so. If you want hill training, add some to your midweek runs. Our Sunday runs are on hard surfaces, because that’s where the race is run. You can seek out softer ground during the week. You run no faster in Sunday training than you will go in the race. Practice for speed elsewhere.

EWEB Half-Marathon Training

PURPOSE: This round of training targets the EWEB Run to Stay Warm Half-Marathon on November 23^rd (with an option to continue to the Holiday Half on December 20^th). We gradually increase the length of weekly long runs, preparing you for a safe and satisfying finish. The Eugene Running Company has sponsored Joe’s Team since 2005.

LOCATIONS: Most of our runs start and finish at the Eugene Running Company (116 Oakway Center, 541-344-6399). About 1½ miles of each run is on city streets. The remainder follows the scenic and safe riverside bike path with its marked distances. Restrooms and water fountains are available there.

COSTS: The fee is $50, payable at the Eugene Running Company (due when your training begins and fully refundable if you withdraw after one trial run; no extra charge for added Holiday Half training). This covers coaching services. Other benefits of team membership are discounts (at the store) or donated goods and services (by sponsors and friends). You pay your own race entry fee. If you haven’t already entered, do so soon. This step is important, because early entry not only saves you money but also seals your commitment.

eweb.org/runtostaywarm/

eugeneholidayhalf.com

ADVISER: Joe Henderson planned this program and is on hand to advise you on Sundays. Experienced runners on staff at the Running Company are also available to assist you. You can reach Joe anytime by text (541-953-7179) or e-mail (joesrunteam@gmail.com). You’re invited to join the Facebook group, Joe’s Team Runners, and to follow on Twitter, @Runandwrite.

PREREQUISITES: We want no one to go too far, too soon. A recent run of four miles or longer is highly recommended before entering this program. We also advise that you come into the program with no injury that might interfere with increasing your distances. If you already train beyond the scheduled distances for our early weeks, you can join the group training later.

GROUP RUNS: We focus on the long run, the most important one by far for a would-be half-marathoner. Runs increase by one mile per week. The pace of the runs is meant to be relaxed, especially if you are running these distances for the first time. Walk breaks are an option to make the distances more manageable.

You benefit the most from this program if you take all of these runs with the group (at the prescribed distances and no farther). However, we realize that conflicts come up. If you miss running with us, try to run a similar distance on or near the same day it is scheduled here.

TRAINING PROGRAMS

Runs begin at the Running Company, at 8:00 A.M. on Sundays. A course preview is posted on joesrunteam.blogspot.com before each week’s run, and results appear there afterward. Bring your preferred drinks and other supplies for delivery during your runs.

Date – Distance

September 21^st – 5 miles

September 28^th – 6 miles

October 5^th – 7 miles

(October 12^th – no team run; Joe is away)

October 19^th – 8 miles

October 26^th – 9 miles

November 2^nd – 10 miles

November 9^th – 11 miles

November 16^th – one hour

November 23^rd – half-marathon at EWEB, 9:00

November 30^th – 5 to 10 miles

December 7^th – 11 miles

December 14^th – one hour

December 20^th – Holiday Half-Marathon at 10:00 Saturday

(Next round of training, starting in February, targets the Newport or Eugene Marathon. Half-marathon program for those races begins in April.)

OTHER RUNS: We urge you to run at least three days during the week. With distances increasing quickly here, you need to keep all other runs easy (even easier than they normally might be) to allow full recovery between long ones. The recommended length, in time, is 30 to 60 minutes – or a total of one to two hours for the week, not counting the Sunday run.

This Week's Run

Team run this week: Sunday, five miles to start EWEB Run to Stay Warm Half-Marathon training, 8:00 from Eugene Running Company. I'll soon post details on as a separate blog entry.

UO fall 5K/10K class to begin September 30th. Space is still available for faculty and staff as well as students.

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