May 29th Results (6.9 miles)

We built a pause into this week’s training cycle. This allows a mini-team to get away to the coast for the Newport marathon or half next weekend. We’ll pick up in Eugene again in two weeks with the eight-mile run. If someone still wants to arrange a group run on Sunday (at Dorris Ranch?), be my guest.

Thanks to Shivaun for opening the store today. And to Max for helping on the course.

TODAY’S 6.9 MILES

(with per-mile pace, based on GPS average of 6.92; target was to go at a pace and effort you can expect to hold for a half-marathon by July)

Neal – 1:13:37 (10:38 pace) before Newport half on Saturday

Bill – 4.9 miles in 47:13 (9:41s)

David – 1:12:45 (10:30s)

Jean – 1:11:12 (10:17s)

Tatiana – 1:14:59 (10:50s)

Jeff – 1:14:58 (10:50s)

Liz – 1:08:37 (9:54s)

Anna S. – 51:32 (7:26s)

Trina – 1:26:55 (12:34s)

Jeanette – 1:09:46 (10:05s)
Rhonda – 4.9 miles in 56:30 (11:36s) after Saturday race

OTHER RECENT RUNS

(those reported to me)

Michele – 6.2 miles on Saturday, 1:04:20 (10:19s) before Newport Half on Saturday

Jenna – Western States 100 training camp in California; happy birthday today!
Amy -- 10 miles in Roseburg
Stephanie -- 7 miles on Monday

Laurel – 4 miles in Boston

Miranda – 10K race in UO class on Tuesday

Becky – 10K race in UO class on Tuesday

Sara – one hour in Oakland hills; before Newport Marathon on Saturday

Max – Ridgeline 20K on Saturday, 2:04:53 (10:03s)
Rhonda – Ridgeline 10K on Saturday, 1:12:30 (11:40s)

May 29th Preview

Seven miles is our distance this Memorial weekend. Start at about 8 o’clock, with the Eugene Running Company opening at 7:45.

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, to turnaround at war-victims memorial (near Skinner Butte playground). Turn AROUND there and come back the same way: Valley River, Ferry and store. GPS distance is 6.98 miles.

Bring a drink for delivery at halfway. Weather forecast: starting temperature about 50 and sunny.

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.

May 22nd Results (6.2 miles)

Our summer team is taking shape. My job now is to take you up to half-marathon distance by mid-July, but you all give and get at least as much help to and from each other. You impressed me by sticking around in today’s drizzle, cheering everyone’s finish.

Thanks to Shivaun for opening the store this morning. And to Bill for helping on the course, as he recovers quickly from last week’s knee surgery.

TODAY’S 6.2 MILES

(with per-mile pace, based on GPS average of 6.19; target was to run at a pace you hope to hold for a half-marathon this summer)

Jean – 1:03:08 (10:11 pace)

Tatiana – 1:05:56 (10:39s)

Jeff – 1:09:28 (11:13s)

Jenna – 1:04:44 (10:27s)

Stephanie – 1:17:20 (12:29s)

Dan – 55:44 (9:00s)

Liz – 1:01:33 (9:56s)

Rachel – 54:30 (8:48s)

Max – 54:34 (8:48s)

Jeanette – 1:00:32 (9:46s)

Rhonda – 1:09:20 (11:12s)

Other Recent Activity

Neal – volunteered at Grapes of Half

Michele C. – Grapes of Half, 2:29:28 (11:25s)

Mike – Pole Pedal Paddle in Bend

Amy – biked 56 miles, Amity to coast

Miranda – 8 miles in UO class; longest ever

Becky – 8 miles in UO class

Sara – 6 miles in Portland
Joy – Grapes of Half, 2:00:02 (9:10s) 3rd in age group

May 22nd Preview

We bump up to six miles this Sunday. Our “clubhouse” at the Eugene Running Company opens at about 7:45, with the run starting shortly after 8.

The route: 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 “1.5” milepost. Turn AROUND there and come 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 about 50 with rain likely.

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...

May 15th Results (4.9 miles)

Today's run took most of you back to the scene of your May Day triumph (minus the final 200 meters). This run also reminded you that race day is past. 

The crowds are gone, the markings on the road are fading, the stoplight (long one at Franklin) is operating, the Hayward gate is locked, the stadium is empty. You are starting over in training now for your next big challenge. Eugene 2016 is safely stored in memory.

Thanks to Shivaun for opening the Eugene Running Company to us today. Unlike past summers, the store will open all Sundays this year for our 8:00 start.

TODAY'S 4.9 MILES

(with per-mile pace, based on GPS average of 4.90; meant to be run as recovery from Eugene and start of training for Coburg Half, at a pace you feel you might hold for 13.1 miles)

Neal -- 53:03 (10:53 pace)
Bill -- 45:02 (9:11s) good luck with surgery
David -- 45:45 (9:20s) welcome back to team
Jean -- 49:39 (10:08s)
Jeff -- 54:09 (11:03s) welcome back to team
Stephanie -- 4.0 miles in 49:02 (12:15s)
Anna G. -- 46:32 (9:29s)
Amy -- 46:32 (9:29s)
Dan -- 50:00 (10:12s)
Leah -- 46:32 (9:29s)
Liz -- 49:39 (10:08s)
Becky -- 52:38 (10:44s)
Michelle R. -- 44:08 (9:00s)
Desiree -- 59:34 (12:09s)
Anna S. -- 36:40 (7:29s)
Trina -- 58:30 (11:56s)
Rachel -- 46:32 (9:28s)
Max -- 42:57 (8:46s)
Russell -- 45:02 (9:11s)
Rhonda -- 53:33 (10:55s)

OTHER WEEKEND RUNS

Michele C. -- 5.2 miles today in 54:21 (10:25s)
Sara -- graduation day in Berkeley
Max -- 5K race on Thursday, 24:20 (7:50s)
Russell -- 17 miles on Saturday

May 15th Preview

Sunday’s double-purpose run celebrates the end of the Eugene Marathon/Half program and starts the training for the Coburg Half and beyond. These five miles include a return to the late stages the Eugene course – minus the final meters on the famous track.

The Eugene Running Company will again host us. The store opens at 7:45, with the running starting at 8. Please come back one more time even if you don’t plan to keep training with us this summer.

The route: Oakway and Coburg Roads to Ferry Street Bridge and across. Circle under bridge onto bike path, to Autzen footbridge. Continue on Agate Street to Hayward Field gate at 15^th. Turn AROUND there and come back the same way: Agate, bike path, Ferry and store. GPS distance is 5.0.

Bring a drink for delivery at Hayward. Weather forecast: temperature in 50s and cloudy.

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. Our group runs are nearly flat. 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.

Coburg Half-Marathon Training

PURPOSE: This round of training targets the Coburg Summer Classic Half-Marathon (formerly Run in the Country) on July 17^th. We gradually increase the length of weekly long runs, preparing you for a safe and satisfying finish. This program also can serve as an initial build-up toward a marathon in October, with training distances continuing to increase after the Coburg Half. The Eugene Running Company has sponsored and hosted Joe’s Team since 2005.

LOCATIONS: Most of our runs start and finish at the Eugene Running Company (116 Oakway Center, 541-344-6399). The store opens 15 minutes before our start. About 1½ miles of each run is on city streets. The remainder follows the scenic and safe riverside bike path with its marked distances.

COSTS: The fee is $50 (payable at the store and before your program begins)… or $75 if combined with one other summer/fall program (Albany Half or EWEB Half)… or $100 for all three. This fee 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.

Enter at: http://eclecticedgeracing.com/Summer_Half_Classic.html

ADVISER: Joe Henderson planned this program and is on hand to advise you most weekends. 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 email (joesrunteam@gmail.com). Previews and results appear at joeshalfteam.blogspot.com. You’re also invited to join the Facebook group, Joe’s Team Runners.

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 PROGRAM

Runs begin at the Running Company, at 8:00 A.M. on Sundays. Bring your preferred drinks and other supplies for delivery during your runs.

Date – Distance

May 15^th – 5 miles to start half-marathon training

May 22^nd – 6 miles

May 29^th – 7 miles

(June 5^th – no team run; Newport Marathon weekend)

June 12^th – 8 miles

June 18^th – 9 miles (on Saturday; Prost8K on Sunday)

June 26^th – 10 miles (at Row River Trail, Cottage Grove)

July 3^rd – 11 miles

July 10^th – 6 miles

July 17^th – Coburg Summer Classic Half at 8:00

The next half-marathon training program will target the new Florence Half-Marathon in September.

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.

Training for Summer and Fall Halves

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 I provide the group support and coaching advice for carrying out a proven training plan. This summer and fall we point toward a series of half-marathons: Coburg Summer Classic (July 17^th), Albany (September 18^th) and EWEB Run to Stay Warm (November 20^th).

With numbers of our marathoners declining for several years, I offer no formal marathon program this summer and fall. However, I can help you set up a training plan for yourself (at no extra cost). It would continue to increase in mileage after the Coburg Half and end in October – most likely with the Portland Marathon.

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 training fee for one race is $50, for two races $75 and for all three $100. This is 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. To reserve a spot on Joe’s Team, contact me at: joesrunteam@gmail.com.

Each training cycle lasts two months. The schedule for this summer and fall:

FOR COBURG HALF:

May 15^th – 5 miles to start this training

May 22^nd – 6 miles

May 29^th – 7 miles

June 5^th – (no team run; Newport Marathon weekend)

June 12^th – 8 miles

June 18^th – 9 miles (on Saturday before 6/19 Prost8K)

June 26^th – 10 miles

July 3^rd – 11 miles (Butte to Butte 10K on Monday July 4^th)

July 10^th – 6 miles

July 17^th – Coburg Half at 8:00 A.M.

FOR ALBANY HALF:

July 24^th – 5 miles to start this training

July 31^st – 6 miles (Joe is away)

August 7^th – 7 miles

August 14^th – 8 miles

August 21^st – 9 miles

August 28^th – 10 miles

September 4^th – 11 miles

September 11^th – 6 miles

September 18^th – Albany Half at 7:30 A.M.

FOR EWEB HALF:

September 25^th – 5 miles to start this training

October 2^nd – 6 miles

October 9^th – 7 miles (Joe is away)

October 16^th – 8 miles

October 23^rd – 9 miles

October 30^th – 10 miles

November 6^th – 11 miles

November 13^th – 6 miles

November 20^th – EWEB Half at 9:00 A.M.