Team Training for EWEB Half

Training for a long race goes better if you run with a group that shares your goal and a coach who has helped hundreds runners reach it before. You set the goal, and we provide the group support and coaching advice for carrying out a proven training plan. This fall we point toward the EWEB Run to Stay Warm Half-Marathon (November 22^nd).

The Eugene Running Company has sponsored this training group since its launch in 2005. More than 500 runners have joined us, and their finish rate in halves and marathons is greater than 99 percent.

The team meets at the Running Company on Sunday mornings at 8:00. The fee for this program is $50 (with discounts for UO students), payable at the store before training begins. 

We welcome runners of all abilities and experience levels. However, we strongly recommend that you have run at least four miles before this training begins. Eugene Running Company group training on Sundays and Mondays can help you build toward our starting distance. To reserve a spot on Joe’s Team, contact the coach: joesrunteam@gmail.com. The calendar for this fall:

September 20^th            5 miles

September 27^th            6 miles

October 3^rd                  7 miles (on Saturday)

October 11^th                no team run (Joe is away)

October 18^th                8 miles

October 24^th                9 miles

November 1^st               10 miles

November 8^th              11 miles

November 15^th             one hour

November 22^nd            half-marathon race at EWEB, 9:00

     Next program, targeting the Eugene Marathon, will begin on January 3^rd, 2016. Half-marathon program for Eugene will start on February 28^th.

Half-Marathon Plans

Our formal summer half-marathon program ended with yesterday's Coburg race. The next official round of training for this group, for EWEB Run to Stay Warm, will begin in late September.

But this doesn't mean I'm evicting you from Sunday runs. We just won't point a large team to a specific half-marathon race the rest of the summer (though some of you have races such as Bridge of the Gods and Victoria Half on your calendar). 

You still can come any or all Sundays -- at no charge because you won't get full drink-stop and finish-line service. If you have a half to run, these distances will mesh best with the marathon team's schedule (* = weekends when marathoners go about twice this far):

July 26th -- 7 miles

*August 2nd --  7 miles

August 9th -- 8 miles

*August 16th -- 9 miles

August 23rd -- 9 miles

*August 30th -- 10 miles (at Row River Trail)

September 6th -- 10 miles

*September 13th -- 11 miles

September 20th -- 10 miles, or 5 miles to start EWEB Half training

September 27th -- 6 miles

October 3rd -- 7 miles (on Saturday of Portland Marathon weekend)

(no team run on October 11th; Joe and others at Victoria Marathon)

WEEK 10 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. One popular rule of thumb is to allow at least one easy day for every mile of the race (about two weeks after a half-marathon). One day per kilometer (or three weeks post-half) 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.

Coburg Half-Marathon Results (and others)

WBe thankful for the small changes. Today's Run in the Country wasn't as hot as it could have been, or as Saturday morning was.

Five teammates earned age-group awards at Coburg -- one first and four seconds. Sean ran this distance, and Jeff walked it, for the first time.

I'll let you know in midweek what half-marathon training will be the rest of this summer.

COBURG HALF-MARATHON RESULTS

(with official times and paces for 13.1 miles; * = faster than longest training run)

David -- 2:10:26 (9:58 pace)
Jean -- 2:19:45 (10:41s) 2nd in age group
*Chris -- 2:19:24 (10:39s)
Leah -- 2:07:19 (9:44s)
Jeff - 3:11:43 (14:39s) longest walk ever; 1st in age group for walkers
*Sean -- 1:53:57 (8:42s) debut at this distance; 2nd in age group
*Desiree -- 2:41:05 (12:18s)
*Jake -- 1:52:48 (8:37s) 2nd in age group
*Cindy -- 1:55:34 (8:50s) 2nd in age group

OTHER WEEKEND RUNS

(let me know if I missed yours)

Rashi -- 14 miles in Minnesota
Neal -- 14 miles at Row River Trail
Michele C. -- 14 miles at Row River Trail
Tatiana -- 13.1 miles in Portland, 2:31:32 (11:34s)
Mike -- 13.1 miles in Eugene
Kathie -- 10 miles on Saturday
Laurel -- 6.2 miles on Saturday, 53:49 (8:36s)
Evan -- 13.1 miles in Eugene
Michele R. -- 6.2 miles on Saturday, 53:49 (8:36s)
Sara -- ran in Berkeley, CA
Rachel W. -- 13.1 miles in Eugene
Joy -- 11 miles in Barrel to Keg Relay
Rhonda -- 13.1 miles in Ashland, 2:19:48 (10:40s) continued to 20 miles

Coburg Half-Marathon Preview

Run in the Country is well named. The course is almost entirely on rural roads around Coburg. It's flat, with long straight stretches.

This 13.1-mile race is our team event this Sunday, with a 7:00 start from Coburg's city park (where it also finishes). You can pick up your packet there that morning.

Expect a warm day, with starting temperature in the 60s, rising into the 70s by the end. Bring a drink (to supplement those provided by the event). I'll deliver it at about the halfway point.

If you're not running at Coburg, I can suggest an alternate distance and course.

WEEK 9 LESSON: YOUR STRATEGY

Question: What is the best way to pace myself during the half-marathon?

Answer: Even if you’ve done everything right in training, you can cancel all that good with as little as one wrong move on race day. The first and worst bad move is to bolt from the starting line far faster than your training pace. Crowd hysteria and your own raging nervous system conspire to send you into the race as if fired from a cannon. Try to work against the forces of the crowd and your natural desires. Pull back the mental reins at a time when the voices inside are shouting, “Faster!” Be cautious in your early pacing, erring on the side of too-slow rather than too-fast. Hold something in reserve for the late miles. This is where you reward yourself for your early caution, by passing instead of being passed. Being the passer rather than the passee is a lot more fun.

July 12th Results (5.9-ish miles)

We're scattered around the world today -- from the eastern and midwestern U.S., to Hawaii, to Japan. Many will come back together next Sunday at the Coburg Half. We'll have no run in Eugene that day. But if you aren't racing and want suggestions on distances and courses, just ask.

Detours and shortcuts often happen on today's course. That's my fault for not designing or defining it well. Variations were minor, though -- not more than a tenth-mile shorter or longer than planned.

Thanks to Tonya for helping on the course today.

TODAY'S 5.8 TO 6.0 MILES

(with per-mile pace for your distance, if known, and comparison to last long run here; target was either to go faster, for speed training, or same pace, as recovery/taper)

Neal -- in Pennsylvania
Michele C. -- 6 miles in Portland
Jean -- half-marathon race in Dundee
Tatiana -- half-marathon race in Dundee
Mike -- 45:50 (7:34 pace, -1:23 per mile)
Chris -- in Kansas
Kathie -- 1:00:55 (10:09s, -4 sec.) day's best pacer; during 10-mile run
Leah -- in Washington
Jeff -- walked for ankle rehab
Evan -- 6.2 miles in 51:55 (8:22s, -35 sec.)
Sean -- 49:49 (8:25s, -38 sec.) after 13 miles on Saturday
Desiree -- ran one hour
Trina -- in Hawaii
Jake -- 45:13 (7:47s, -1:13)
Cindy -- Seattle to Portland bike tour
Elly -- 52:50 (8:56s, -46 sec.)
Sara -- ran 8 miles
Rachel W. -- 47:00 (8:05s, -1:37) day's most improved
Russell -- in Japan
Rhonda -- in Bend

Guests:
Josh -- 49:55 (8:26s)
Renee -- ran about 6 miles

July 12th Preview

Training for the Coburg Half tapers to about six miles this Sunday. It also begins a pattern of alternating shorter with longer runs for marathon training

The route (from the Eugene Running Company with a 7:30 start): Oakway and Coburg Roads to Ferry Street Bridge and don't cross. Turn left onto bike path and follow river to I-5. Turn left on path paralleling freeway, to canal path. Turn left onto path to its end at road. Follow road to Alton Baker Park, then back to Ferry and store. GPS distance is 5.91 miles.

Bring a drink for delivery at 1.5 and 4.5 miles. Weather forecast: starting temperature in high 50s and partly cloudy.

WEEK 8 LESSON: YOUR TAPER

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

Answer: Run as little as your conscience will allow. It’s too late now, with the half-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 this week, and you’ll race better the more rested you are.

July 4th-5th Results (11 miles, etc.)

A baker's dozen from the current team ran Saturday's Butte to Butte 10K -- with the bonus of an earthquake that most of us on the road didn't feel. Others volunteered. 

An equal number, 13, ran from the store on Sunday, including some doublers from the holiday race. Among them, Chris and Jake ran the full distance today.

Thanks to Tonya and Jeff for helping with today's run, after doing the same on Saturday at the Butte.

SUNDAY'S 11 MILES

(with per-mile pace, based on GPS average of 10.96, and comparison to your last long run here; target was to match that pace)

Neal -- 2:00:09 (10:58 pace, -9 sec. per mile) 2nd best pacer
Michele C. -- 2:01:09 (11:03s, +11 sec.)
Stephanie -- 7 miles in 1:15:53 (10:50s, +31 sec)
Chris -- 2:15:17 (12:20s, +1:48) after Butte 10K on Saturday
Laurel -- 3 miles, after Butte 10K on Saturday
Sean -- 1:39:18 (9:03s, +18 sec.) longest run ever
Desiree -- ran early
Jake -- 1:38:45 (9:00s, +15 sec.) after Butte 10K on Saturday
Cindy -- 1:55:03 (10:29s, +1:00) during 18-mile run
Elly -- 1:46:20 (9:42s, +7 sec.) day's best pacer
Sara -- 3.5 miles, after Butte 10K on Saturday
Rachel W. -- 1:46:20 (9:42s, -27 sec.)
Rhonda -- 17.3 miles in 3:13 (11:05s, +13 sec.)

SATURDAY'S BUTTE TO BUTTE 10K, ETC.

(with official race times and paces for 6.2 miles; let me know if I overlooked you)

Jean -- 1:02:02 (9:59 pace)
Tatiana -- 1:03:36 (10:15s)
Jeff D. -- half-marathon in Portland, 2:18:55 (10:36s)
Chris -- 1:05:26 (10:32s)
Joe -- 1:21:53 (13:16s)
Kathie -- 58:46 (9:28s)
Laurel -- 52:56 (8:32s)
Sergio -- 41:48 (6:44s)
Evan -- 52:43 (8:29s)
Michelle R. -- Butte 5K in 28:27 (9:10s)
Jake -- 49:38 (8:00s)
Sara -- 53:55 (8:41s) during 21-mile run for marathon training
Joy -- 52:06 (8:24s)

July 5th Preview

Another hot weekend coincides with the longest run of half-marathon training (at 11 miles). And with the holiday, and with Butte to Butte (both on Saturday). I won't try to talk you out of celebrating in your own way, but only say that Sunday's run will go ahead as planned for anyone who wants to take it.

It starts at 7:30 from the Eugene Running Company and goes: Oakway and Coburg Roads to Ferry Street Bridge and turn left onto bike path. To Autzen footbridge and across. Turn right, to Owosso footbridge and across. Back to Ferry Street and store. GPS distance is 10.96 miles.

Bring a drink for delivery at at three (Ferry) and 6.5 miles (Owosso). Weather forecast: starting temperature in 60s, rising toward the day's high in 90s, and partly cloudy.

WEEK 7 LESSON: YOUR POTENTIAL

Question: What can I expect my half-marathon race time to be?

Answer: The best predictor of the final race result, I’ve found with previous marathon and half teams, is the pace of the longest training run. For a half-marathon, for instance, a runner who trained at 9:00 per mile (for the 11 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, 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.