We've now separated reports (and previews) for our marathoners and half-marathoners. This link is joesmarathonteam.blogspot.com. The other is joeshalfteam.blogspot.com.
A reminder that we will NOT go to Row River next Sunday but will save that run for later. This will give our McKenzie River half-marathoners a chance to take this "field trip."
Thanks to Shivaun for opening the store today. And to Tonya for helping on the course.
TODAY'S 8.1 MILES
(with per-mile pace, based on GPS average of 8.10, and comparison to your last long run here; target was to match that pace, for recover, or go faster, for speed training)
Jill -- 1:22:18 (10:10 pace, -6 sec. per mile) day's 2nd best pacer
Jean -- Los Angeles Marathon in 5:20:42 (12:13s)
Tatiana -- Los Angeles Marathon in 6:50:00 (15:38s)
Mary -- 8 miles in Kansas on Saturday
Amy -- 1:22:18 (10:10s, -42 sec.)
Stephanie -- Shamrock 15K in Portland, 1:38:54 (10:37s)
Dan -- ran 8 miles untimed
Jeff M. -- 8.6 miles in 1:15:35 (8:44s, -20 sec.) after 3 trail hours on Saturday
Sergio -- 1:04:19 (7:56s, -27 sec.)
Evan -- 1:12:15 (8:54s, -5 sec.) day's best pacer
Jake -- 1:08:27 (8:27s, -10 sec.)
Elly -- 9 miles on Saturday
Rachel W. -- 1:05:38 (8:06s, -1:30) day's 2nd most improved
Jennifer -- Shamrock 8K in Portland, 43:26 (8:45s)
Jeanette -- 1:26:06 (10:37s, -1:54) day's most improved
Rhonda -- 1:21:37 (9:57s, -30 sec.) before McKenzie Half next week
Guest:
Anna G. -- 1:12:15 (8:54s)
Sunday, March 15, 2015
Wednesday, March 11, 2015
March 15th Preview
This Sunday brings you an eight-mile run. As always on these "in-between" weeks, you have a choice: use this as further recovery from the long one (at about the same pace for about half that distance) or as speed training (at about half-marathon race pace).
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 Ferry Street. Turn around there and come back the same way: Valley River, Ferry and store. GPS distance is 8.00 miles.
Bring a drink for delivery at south end of Valley River bridge (about 2.5 and 5.5 miles). Weather forecast: starting temperature in 50s with rain likely.
New half-marathoners join us this Sunday. Their starting distance is five miles.
WEEK'S LESSON: YOUR HEALTH
Question: What happens if I get sick and have to stop
running?
Answer: The most common ailments are the flu and colds. Never, ever run with the flu’s fever. Don’t just rest while feverish but take an additional day off for each day of the illness, or you risk serious complications and much-delayed recovery. Colds usually pass through you in about a week. Rest during the “coming-on” stage (usually the first two to four days). Then run easily (slowly enough not to cause heavy coughing and nose-throat irritation) during the “coming-out” stage. Throughout recovery, obey your fatigue signals. You got sick in the first place by overtiring yourself.
Answer: The most common ailments are the flu and colds. Never, ever run with the flu’s fever. Don’t just rest while feverish but take an additional day off for each day of the illness, or you risk serious complications and much-delayed recovery. Colds usually pass through you in about a week. Rest during the “coming-on” stage (usually the first two to four days). Then run easily (slowly enough not to cause heavy coughing and nose-throat irritation) during the “coming-out” stage. Throughout recovery, obey your fatigue signals. You got sick in the first place by overtiring yourself.
Sunday, March 8, 2015
March 7th & 8th Results (15 miles & shorter)
The next step up beyond half-marathon distance is often the hardest to take, psychologically. Now you've taken it. Just three longer steps remain in our training.
Thanks to Shivaun for opening the store. And to Tonya for helping with Sunday's shorter run.
SATURDAY'S EUGENE MARATHON PREVIEW
(with per-mile pace and comparison to your last long run here; target was to match that pace, which was affected by traffic stops)
Kathie -- 10.1 miles in 1:44:59 (10:24 pace, +7 sec. per mile)
Leah -- 9 miles in 1:26 (9:00s, +6 sec.)
Jake -- 15 miles in 2:10:10 (8:37s, +7 sec.)
Elly -- 14.8 miles in 2:18 (9:18s, +6 sec.)
Jennifer -- 15 miles in 2:31:03 (10:02s, -10 sec.) longest ever!
SUNDAY'S 15 MILES
(same info as above)
Rashi -- 13.4 miles in Minnesota
Jill -- 2:34:02 (10:16s, +5 sec.) day's best pacer
Mary -- 16.2 miles in Kansas
Amy -- 2:42:59 (10:52s, +35 sec.)
Rachel F. -- 2:14:43 (8:59s, +11 sec.)
Stephanie -- 2:42:59 (10:52s, -20 sec.)
Brian -- 2:13:34 on Monday (8:51s, no target)
Dan -- 2:42:59 (10:52s, +14 sec.)
Jeff -- 2:16:10 (9:04s, +6) 2nd best pacer; after 13M on Saturday
Sergio -- 2:05:59 (8:23s, no target) welcome back to team!
Evan -- 2:14:43 (8:59s, +11 sec.)
Rachel W. -- 2:24:08 (9:36s, no target)
Jeanette -- 19 miles! in 3:58 (12:31s, +53 sec.)
Joy -- 15.4 miles in 2:23:05 (9:17s,+19 sec.) longest ever!
Rhonda -- 2:36:45 (10:27s, +27 sec.)
SUNDAY'S SHORTER RUN
(with per-mile pace and comparison to your last long run here; target was to match that pace)
Neal -- 11 miles in 2:10:10 (11:50s, +1:12)
David -- 9 miles in 1:24:36 (9:24s, -19 sec.)
Michele -- 11 miles in 1:53:27 (10:18s, -47 sec.)
Jean -- easy run for L.A. Marathon taper
Tatiana -- easy run for L.A. Marathon taper
Laurel -- 7 miles in 1:03 (9:00s)
Russell -- 11 miles in 1:31:54 (8:21s, +16 sec.)
Thanks to Shivaun for opening the store. And to Tonya for helping with Sunday's shorter run.
SATURDAY'S EUGENE MARATHON PREVIEW
(with per-mile pace and comparison to your last long run here; target was to match that pace, which was affected by traffic stops)
Kathie -- 10.1 miles in 1:44:59 (10:24 pace, +7 sec. per mile)
Leah -- 9 miles in 1:26 (9:00s, +6 sec.)
Jake -- 15 miles in 2:10:10 (8:37s, +7 sec.)
Elly -- 14.8 miles in 2:18 (9:18s, +6 sec.)
Jennifer -- 15 miles in 2:31:03 (10:02s, -10 sec.) longest ever!
SUNDAY'S 15 MILES
(same info as above)
Rashi -- 13.4 miles in Minnesota
Jill -- 2:34:02 (10:16s, +5 sec.) day's best pacer
Mary -- 16.2 miles in Kansas
Amy -- 2:42:59 (10:52s, +35 sec.)
Rachel F. -- 2:14:43 (8:59s, +11 sec.)
Stephanie -- 2:42:59 (10:52s, -20 sec.)
Brian -- 2:13:34 on Monday (8:51s, no target)
Dan -- 2:42:59 (10:52s, +14 sec.)
Jeff -- 2:16:10 (9:04s, +6) 2nd best pacer; after 13M on Saturday
Sergio -- 2:05:59 (8:23s, no target) welcome back to team!
Evan -- 2:14:43 (8:59s, +11 sec.)
Rachel W. -- 2:24:08 (9:36s, no target)
Jeanette -- 19 miles! in 3:58 (12:31s, +53 sec.)
Joy -- 15.4 miles in 2:23:05 (9:17s,
Rhonda -- 2:36:45 (10:27s, +27 sec.)
SUNDAY'S SHORTER RUN
(with per-mile pace and comparison to your last long run here; target was to match that pace)
Neal -- 11 miles in 2:10:10 (11:50s, +1:12)
David -- 9 miles in 1:24:36 (9:24s, -19 sec.)
Michele -- 11 miles in 1:53:27 (10:18s, -47 sec.)
Jean -- easy run for L.A. Marathon taper
Tatiana -- easy run for L.A. Marathon taper
Laurel -- 7 miles in 1:03 (9:00s)
Russell -- 11 miles in 1:31:54 (8:21s, +16 sec.)
Wednesday, March 4, 2015
March 7th & 8th Previews
A potentially confusing weekend lies ahead. I'll do my best to untangle it here. Remember: you have just one run to take. Ignore the details that don't apply to you.
You can take your long run on either Saturday or Sunday. The first of those is the Eugene Marathon's preview, which I high recommend if you haven't run this course before. This portion includes the race's only major hill.
Meet for the preview run's 8:00 start at the UO turf fields, on 15th between the Rec Center and Hayward Field. The course is the first nine-mile loop of the race (through south Eugene), with the option of doing the remaining miles of the half-marathon route. Maps to be provided, along with course monitors and drink stops -- plus snacks and massages afterward.
I strongly advise our marathoners to extend the distance to our scheduled 15 miles. Half-marathoners can go shorter than nine miles. I'll be there that morning to explain how best to add or subtract distance. Bring a drink for me to hand you at spots to be picked then.
Sunday's run is ours from the Eugene Running Company. It starts at 8:00... except clocks change to Daylight time on Sunday (jumping ahead by an hour).
The route: Oakway and Coburg Roads to Ferry Street Bridge and don't cross. Turn right onto bike path, to Owosso footbridge and across. Turn left, to Autzen footbridge and across, then about a quarter-mile toward Ferry. Turn around there and go back across Autzen, to Valley River and across. Turn right, to Ferry and store. GPS distance is 15.12 miles.
Half-marathoners can do a portion of this route -- such crossing Valley River footbridge to Autzen and back to store, for 6.8 miles. Bring a drink for delivery at Skinner Butte playground (3.5 miles) and finish.
Marathoners, bring a drink for delivery at Owosso (4.5 miles) and turnaround (9.5 miles). Weather forecast: starting temperature in 40s and dry both Saturday and Sunday.
WEEK'S LESSON: YOUR REST
Question: How should I schedule my rest days through the week?
Answer: Rests do the most good before and after the weekend long run. If you take it on Sunday, you profit from taking every Saturday off to refill your energy tank before the big effort. Afterward, my rule of thumb is one rest day for every hour of the long run: two hours, two days, etc. This might mean resting most of the week after the longest runs of this program. Which is okay; you need it. However, “rest” doesn’t mean you must do nothing physical that day. Easy cross-training – with walking, biking, swimming is not only allowed but encouraged. You can stay active in other ways while resting for and recovering from the big runs.
You can take your long run on either Saturday or Sunday. The first of those is the Eugene Marathon's preview, which I high recommend if you haven't run this course before. This portion includes the race's only major hill.
Meet for the preview run's 8:00 start at the UO turf fields, on 15th between the Rec Center and Hayward Field. The course is the first nine-mile loop of the race (through south Eugene), with the option of doing the remaining miles of the half-marathon route. Maps to be provided, along with course monitors and drink stops -- plus snacks and massages afterward.
I strongly advise our marathoners to extend the distance to our scheduled 15 miles. Half-marathoners can go shorter than nine miles. I'll be there that morning to explain how best to add or subtract distance. Bring a drink for me to hand you at spots to be picked then.
Sunday's run is ours from the Eugene Running Company. It starts at 8:00... except clocks change to Daylight time on Sunday (jumping ahead by an hour).
The route: Oakway and Coburg Roads to Ferry Street Bridge and don't cross. Turn right onto bike path, to Owosso footbridge and across. Turn left, to Autzen footbridge and across, then about a quarter-mile toward Ferry. Turn around there and go back across Autzen, to Valley River and across. Turn right, to Ferry and store. GPS distance is 15.12 miles.
Half-marathoners can do a portion of this route -- such crossing Valley River footbridge to Autzen and back to store, for 6.8 miles. Bring a drink for delivery at Skinner Butte playground (3.5 miles) and finish.
Marathoners, bring a drink for delivery at Owosso (4.5 miles) and turnaround (9.5 miles). Weather forecast: starting temperature in 40s and dry both Saturday and Sunday.
WEEK'S LESSON: YOUR REST
Question: How should I schedule my rest days through the week?
Answer: Rests do the most good before and after the weekend long run. If you take it on Sunday, you profit from taking every Saturday off to refill your energy tank before the big effort. Afterward, my rule of thumb is one rest day for every hour of the long run: two hours, two days, etc. This might mean resting most of the week after the longest runs of this program. Which is okay; you need it. However, “rest” doesn’t mean you must do nothing physical that day. Easy cross-training – with walking, biking, swimming is not only allowed but encouraged. You can stay active in other ways while resting for and recovering from the big runs.
Sunday, March 1, 2015
March 1st Results (7 miles & up)
Our split-shift running went well on both fronts today. At the Napa Valley Marathon, Russell PRed for second straight year in this race. He has improved by about a dozen minutes in the past year. Thanks to Sara for coming up early from Berkeley to help cheer and navigate. Back home, Tonya and Jean made sure our temporary move to Dorris Ranch ran smoothly.
(Non-7 distances listed, plus per-mile pace and comparison to your last long run here; target was either to match that or best it. As speed training for marathoners; let me know if I overlooked you)
Rashi -- 9 miles in frigid Minnesota
Neal -- 8.3 miles in 1:28:47 (10:38 pace, -59 sec. per mile) most improved
David -- 8 miles in balmy Hawaii, 1:17:52 (9:43s, -15 sec.)
Michele -- 1:17:40 (11:05s, +53 sec.)
Jean -- 10 miles on Saturday
Tatiana -- 10 miles on Saturday
Mary -- 7 miles in snowy Kansas
Amy -- 1:10:37 (10:05s, -12 sec.)
Mike -- 55:46 (7:58s, -31 sec.)
Rachel F. -- 55:46 (7:58s, -50 sec.) 2nd most improved
Stephanie -- 1:17:40 (11:05s, -7 sec.) best pacer, tie
Kathie -- 1:10:37 (10:05s, -12 sec.)
Dan -- 8.3 miles in 1:28:47 (10:38s) welcome back to team!
Leah -- 1:02:23 (8:54s, -19 sec.)
Laurel -- 55:22 (8:20s, -40 sec.)
Jeff -- 8.2 miles in 1:15 (9:08s, +10 sec.) after 10 trail miles on Saturday
Evan -- 55:22 (8:20s, -28 sec.)
Jake -- 10 trail miles on Saturday
Elly -- 1:02:19 (8:54s, -18 sec.)
Jennifer -- 7.5 miles in Vancouver, WA, 1:14 (9:55s)
Jennifer -- 7.5 miles in Vancouver, WA, 1:14 (9:55s)
Jeanette -- 8 miles in 1:37 (12:07s, +29 sec.)
Russell -- marathon in 3:31:45 (8:05s) PR by 3 minutes!
Rhonda -- 12.2 miles in 2:02:05 (10:00s, +7 sec.) best pacer, tie
GUESTS:
Suzy -- 1:10:37 (10:05s)
Jerry -- 1:02:23 (8:54s)
Wednesday, February 25, 2015
March 1st Preview
As I leave town this weekend, so will you leave Eugene on Sunday -- for a run in Springfield on the Dorris Ranch-Clearwater path. This will give you a change of scenery plus some gentle hills. The distance for marathon training is seven miles, and the same or less for half.
Directions to Dorris: take Second Street for about a mile south from A or Main. There's a small parking lot at the trailhead, and an overflow lot a short distance away. Restrooms and water are available at start/finish, plus a portable at "1.5" milepost on the path.
The run course (with an 8:00 start) : take the path to "3.5" milepost and return (or turn around earlier for shorter run). Quarter-miles are marked.
There'll be no drink service in midrun. Weather forecast: starting temperature near freezing and dry.
WEEK'S 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.
Sunday, February 22, 2015
February 22nd Results (13.1 miles & shorter)
Before our 13.1-mile run started in Oregon, Jennifer had finished her half-marathon race in Florida. I'm slow to give credit, but Shannon did 46.6 miles of racing last weekend. She ran the 50K at Hagg Lake on Saturday and the 25K on Sunday. Russell tapered today for next week's Napa Valley Marathon.
Thanks to Shivaun for opening the store today. And to Tonya, Sara, Michelle R. and Carson for on-course help. I'll link you to Michael's photos when they're available.
TODAY'S 13.1 MILES
(with per-mile pace, based on GPS average of 13.10, and comparison to your last long run here; target was to match that pace for this longer distance)
Deanna -- 13.1 miles in Washington
Jill -- 2:13:32 (10:11 pace, =) day's best pacer
Mary -- 13.4 miles in Wichita
Jean -- 21 miles on Saturday
Tatiana -- 16 miles on Saturday
Rachel F. -- 1:55:22 (8:48s, -4 sec.)
Stephanie -- 2:26:59 (11:12s, +19 sec.)
Jeff -- 1:57:30 (8:58s, -2 sec.) day's 2nd best pacer, tie
Evan -- 1:55:22 (8:48s, -4 sec.)
Jake -- 1:51:35 (8:30s, +14 sec.)
Jennifer -- 2:09:56 race in Florida (9:54s, -7 sec.)
Joy -- 1:57:30 (8:58s, -1:11) = longest run ever
OTHER SHORTER DISTANCES
(with per-mile pace and comparison to your last long run here; target was to match that pace)
Neal -- 7 miles on Friday
Audrey -- 7 miles on Saturday
David -- 7 miles on Tuesday, in Hawaii, 1:09:50 (9:58s)
Michelle Cook -- 11 miles in 1:50:51 (10:03s, no target)
Amy -- 11 miles in 1:53:30 (10:17s, - 2 sec.) day's 2nd best pacer, tie
Jenna -- 7.5 miles in 1:24:15 (11:14s, +4 sec.)
Kathie -- 11 miles in 1:53:30 (10:17s, -5 sec.)
Dan -- 9 miles
Leah -- 7 miles in 1:04:07 (9:13s, -3 sec.)
Thanks to Shivaun for opening the store today. And to Tonya, Sara, Michelle R. and Carson for on-course help. I'll link you to Michael's photos when they're available.
TODAY'S 13.1 MILES
(with per-mile pace, based on GPS average of 13.10, and comparison to your last long run here; target was to match that pace for this longer distance)
Deanna -- 13.1 miles in Washington
Jill -- 2:13:32 (10:11 pace, =) day's best pacer
Mary -- 13.4 miles in Wichita
Jean -- 21 miles on Saturday
Tatiana -- 16 miles on Saturday
Rachel F. -- 1:55:22 (8:48s, -4 sec.)
Stephanie -- 2:26:59 (11:12s, +19 sec.)
Jeff -- 1:57:30 (8:58s, -2 sec.) day's 2nd best pacer, tie
Evan -- 1:55:22 (8:48s, -4 sec.)
Jake -- 1:51:35 (8:30s, +14 sec.)
Jennifer -- 2:09:56 race in Florida (9:54s, -7 sec.)
Joy -- 1:57:30 (8:58s, -1:11) = longest run ever
OTHER SHORTER DISTANCES
(with per-mile pace and comparison to your last long run here; target was to match that pace)
Neal -- 7 miles on Friday
Audrey -- 7 miles on Saturday
David -- 7 miles on Tuesday, in Hawaii, 1:09:50 (9:58s)
Michelle Cook -- 11 miles in 1:50:51 (10:03s, no target)
Amy -- 11 miles in 1:53:30 (10:17s, - 2 sec.) day's 2nd best pacer, tie
Jenna -- 7.5 miles in 1:24:15 (11:14s, +4 sec.)
Kathie -- 11 miles in 1:53:30 (10:17s, -5 sec.)
Dan -- 9 miles
Leah -- 7 miles in 1:04:07 (9:13s, -3 sec.)
Laurel -- 5 miles in Bend
Shannon -- 7.5 miles in 1:24:15 (11:14s, +4 sec.)
Desiree -- 8 miles in 1:39:30 (12:26s, -1:05)
Russell -- 7 miles in 1:01:45 (8:53s, +5 sec.)
Desiree -- 8 miles in 1:39:30 (12:26s, -1:05)
Russell -- 7 miles in 1:01:45 (8:53s, +5 sec.)
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