October 30th Results (10.1 miles)

This is where you're headed, three weeks from now. Meanwhile,  one more long training run (11 miles) and a taper (six miles) stand between you and this finish line.

Thanks to Lindsey for opening the store this morning, this after she totaled 28 miles the past two days.

TODAY'S 10.1 MILES

(with per-mile pace, based on GPS average of 10.15; target was to run at pace you hope/expect to continue for the half-marathon in November)

Neal -- 7 miles in 1:20:20 (11:28 pace)
Bill -- 1:30:20 (9:41s)
Jan -- 1:55:35 (11:22s) longest run ever
Jean -- 5 miles, before Silver Falls Half next Sunday
Jenna -- 1:50:31 (10:53s)
Anna G. -- 7 miles in 1:02:45 (8:58s)
David G.  -- 10.9 miles in 1:28:00 (8:05s)
Lana -- 1:42:11 (10:04s) after half-marathon race last Sunday
Renee -- 1:55:41 (11:23s)
Leah -- 1:17:15 (7:36s)
Peace -- 1:50:31 (10:53s)
Dave M. -- 1:47:00 (10:32s)
Rachel -- 1:32:58 (9:09s)
Kathleen -- 1:50:31 (10:53s)
Rhonda -- 8.3 miles in 1:32:39 (11:07s)

OTHER RECENT RUNS

(those reported to me)

Michele -- 5K race on Sunday at 10:03s
Jean -- 9.5 miles on Saturday
Dan -- 10.1 miles on Saturday at 10:15s
Laurel -- 5K race in Massachusetts on Saturday
Trina -- 10 miles in Hawaii at 13:24s

October 30th Preview

Ten miles this Sunday. To insure against falling short of double figures, I’ve added a bit to that distance. This includes miles one, six and seven, 12 and 13 of the EWEB race course.

Sunday’s route (starting from the Eugene Running Company at eight o’clock): 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, past Ferry Street, to Autzen footbridge. Turn AROUND at brick crosswalk, and go back the same way: Valley River, Ferry and store. GPS distance is 10.15 miles.

Bring a drink for delivery at EWEB race start/finish, about 4.5 and 5.5 miles. Weather forecast: starting temperature in 50s with rain likely.

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.

October 23rd Results (8.9 miles)

We're getting up there in distance again. Next Sunday this team crosses into double figures, and the week after that we peak at 11 miles. Let's plan to celebrate that longest training run with a field trip to the Row River Trail.

Thanks to Lindsey for opening the store today.

TODAY'S 8.9 MILES

(with per-mile pace, based on GPS average of 8.92; target was to run at a pace you expect/hope to hold for the half-marathon next month)

Neal -- 1:47:44 (12:05 pace)
Bill -- 1:25:21 (9:34s)
Jean -- ran 5 miles; welcome back from Chicago Marathon
Tatiana -- ran 5 miles; welcome back from Chicago Marathon
Jeff -- 1:37:14 (10:54s)
Jenna -- 1:33:50 (10:30s)
David G. -- 1:14:55 (8;23s)
Nate -- 1:03:05 (7:04s)
Renee -- 1:39:20 (11:08s)
Leah -- 1:11:11 (7:58s)
Peace -- 1:33:50 (10:30s)
Jake -- 1:01:24 (6:53s)
Dave M. -- 1:32:30 (10:22s)
Rachel -- 1:13:22 (8:13s)
Kathleen -- 1:33:50 (10:30s)
Max -- 1:14:06 (8:18s)
Joy -- 1:31:35 (10:16s)
Russell -- 1:1956 (8:58s)
Rhonda -- 1:47:44 (12:05s)

Guest

Heather -- 1:31:35 (10:16s)

OTHER RECENT RUNS

(those reported to me)

Jean -- 8 miles on Saturday
Tatiana -- 8 miles on Saturday
Anna G. -- 6 miles on Sunday
Stephanie -- 11 miles on Friday at 11:32s
Lana -- Vancouver, BC, Half in 1:58:18 (9:02s)
Laurel -- ran in Massachusetts
Trina -- 9 miles in Hawaii on Saturday at 14:00s

October 23rd Preview

You’ll run more than half of the EWEB Half-Marathon course this Sunday, previewing miles six through 13. It’s the usual eight o’clock start from the Eugene Running Company.

The route: Oakway and Coburg Roads to Ferry Street Bridge and don’t cross. Turn right onto bike path, past Valley River footbridge, to Owosso footbridge and across. Turn left, to Ferry Street and across. Back to store. GPS distance is 8.92 miles.

Bring a drink for delivery at Owosso (about halfway). Weather forecast: starting temperature in 40s with little chance of rain.

WEEK 6 LESSON: YOUR SPEED

Question: Should I train for speed during the week? And can I run short-distance races to improve my speed?

Answer: Do nothing for speed that might interfere with going long. Distance is far more important than speed in this training program. You’re mainly preparing here to go the 13.1 miles, not to meet or beat a time goal. Never substitute fast for long. Add a fast-training day in midweek only if you have recovered fully from the latest long run, or if you can be ready in time for the next one. Run a race only if it replaces a training run of similar length scheduled that weekend. Running a short race does give you experience in dealing with the race-day atmosphere, which differs greatly from ours during training.

October 16th Results (8 miles)

Now that we're getting into wet winter, let me confirm that we always plan to run, regardless of the conditions. And it's always your choice whether to join the group that morning or to wait for better weather later.

Thanks to Lindsey for opening the store -- and for confirming that our originally planned route for today was tree debris littered. We switched.

TODAY'S 8.0 MILES

(with per-mile pace, based on GPS average of 8.00; target was to run a pace that you hope/expect to hold for next month's half-marathon)

Bill -- 1:16:38 (9:34 pace) after Portland Marathon last Sunday
Jean -- ran untimed, after Chicago Marathon last Sunday
David -- 1:06:20 (8:17s)
Lana -- ran untimed, before Vancouver Half next Sunday
Renee -- 1:24:11 (10:31s)
Leah -- 1:04:42 (8:05s) after Victoria Marathon last Sunday
Jake -- 57:44 (7:12s) welcome to the team!
Dave -- 1:27:45 (10:58s)
Rachel -- 1:05:06 (8:08s)
Max -- 1:06:12 (8:16s)
Jeanette -- 1:25:17 (10:40s)
Russell -- 1:09:35 (8:41s)
Rhonda -- 1:28:38 (11:04s)

Guests

Rachel's dad Jeff -- ran about 10 miles in 1:39
Rachel's brother Reid -- 1:05:29 (8:11s)

OTHER RECENT RUNS

(those reported to me)

Neal -- ran in Florida
Stephanie -- 5.5 miles from home
Laurel -- 8 miles in Massachusetts
Trina -- 6 miles in Hawaii (!)
Max -- 5K race on Thursday at 7:32s

October 16th Preview

Eight at eight this Sunday. That is, eight miles with an eight o’clock start – from the Eugene Running Company. The store opens about 15 minutes earlier.

The route starts the same way as your six-mile run of two weeks ago – with the extra distance added to the far end: Oakway and Coburg Road to Ferry Street Bridge and don’t cross. Turn left onto bike path, then onto road near Alton Baker restrooms. Follow road to end at canal path. Turn right, then continue under I-5 to end of path at D Street in Springfield. Turn AROUND there and come back the same way: canal, road, Alton Baker, Ferry Street and store. GPS distance is 7.95 miles.

Bring a drink for delivery at Springfield boat ramp (about 3.5 miles). Weather forecast: starting temperature in 50s with rain likely.

WEEK 5 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 half-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 do soon enough. Our more experienced runners might want to train for speed during the week. I recommend that this come between Tuesday and Thursday to give enough recovery from the last long run and before the next one. If you run a shorter-distance race during this training period, make it easy. A full effort there would conflict with your weekend long run, which is far more important during this training cycle.

October 9th Results (7 miles)

While we took care of business in Eugene, several of our runners traveled to marathons in and out of state (and country). All five finished, and their results appear below.

Thanks to Lindsey for opening the store this morning. And to Joy, Renee, David G. and Jeanine for bringing our newest team members to us.

TODAY’S 7 MILES

(with per-mile pace, based on GPS average of 6.95; target was to run at a pace you hope/expect to hold for a half-marathon next month)

Jan – 1:13:38 (10:35 pace) welcome to the team!

Michele – ran untimed

Jeff – 1:14:17 (10:41s)

Jenna – 1:13:30 (10:34s)

Anna G. – 1:02:45 (9:01s)

Stephanie – 10.1 miles in 1:58 (11:44s)

David G. – 58:55 (8:28s)

Nate – 48:40 (7:00s)

Lana – 10 miles in 1:40:30 (10:03s)

Peace – 1:13:28 (10:34s)

Dave M. – 1:12:46 (10:28s) welcome to the team!

Anna S. – 58:05 (8:21s) welcome back!

Trina – 1:30:05 (12:58s)

Rachel – 57:50 (8:19s)

Kathleen – 1:13:25 (10:34s)

Max – 56:39 (8:09s)

Jeanette – 1:11:04 (10:13s)

Joy – 1:02:45 (9:01s)

Nobuko – 1:24:44 (12:11s)

Russell – 1:00:10(8:43s)

Sota – 58:05 (8:21s) welcome to the team!

Rhonda – 10.1 miles in 1:58 (11:44s)

OTHER RECENT RUNS

(those reported to me)

Rashi – Twin Cities Marathon in 3:53:03 (8:53s)

Neal – ran in Washington

Bill – Portland Marathon in 4:11:58 (9:37s)

Jean – Chicago Marathon in 5:19:49 (12:12s)

Tatiana -- Chicago Marathon in 6:05:51 (13:58s)

Leah – Victoria Marathon in 3:40:16 (8:24s)
Laurel – 10 miles on Saturday with Rachel Frede

October 9th Preview

It's marathon day for several of you -- in Portland, Victoria, Chicago and Twin Cities. Here at home our buildup for the EWEB Half continues with a seven-mile run, starting at the eight o'clock from the Eugene Running Company.

The route: Oakway and Coburg Roads to Ferry Street Bridge and don't cross. Turn left onto bike path, to Autzen footbridge and across, to Valley River footbridge and across. Turn right, back to Ferry and store. GPS distance is 6.95 miles.

Bring a drink for delivery at about halfway (Skinner Butte playground). Weather forecast: starting temperature in 50s with slight chance of rain.

WEEK 4 LESSON: YOUR EXTRAS

Question: If I have raced this distance before, can or should I do more training than this program lists?

Answer: More isn’t necessarily better. For these months, please buy into this program of long runs as written. It has a proven record of success, with runners who follow this training plan the closest usually doing the best in our designated race of the season. Stick to the scheduled distances on Sundays, neither shorter nor longer, and take as many of these runs as possible with the group. The average increase of one mile week already pushes the safe limit of 10 percent, and one of the goals here is to keep you healthy throughout the program. Adding extra miles could put you at risk of injury, and a goal is to get you safely to the starting line.

October 2nd Results (6.1 miles)

Suddenly this feels like the real Oregon again. Cool, drippy days might not be your favorites, but they’re friendly to runners.

Good luck to several of our marathoners as they taper for and travel this week to their October 9^th marathons – Jean and Tatiana at Chicago, Leah at Victoria, Bill at Portland and Rashi at Twin Cities.

Welcome to our run today to these newcomers, returnees and guests: Nate, Lana, Jan, Kathleen and Jackie. Thanks to Lindsey for opening the store today, this after her own 20-mile run on Friday

TODAY’S 6.1 MILES

(with per-mile pace, based on GPS average of 6.12, though you might have gone a bit farther depending on your turnaround at I-5 underpass; target was to run a pace you expect to run for a half-marathon later this fall)

Neal – 1:09:35 (11:22 pace)

Bill – 54:17 (8:52s)

Jeff – 1:03:58 (10:27s)

Jenna – 1:04:26 (10:32s)

Anna – 53 min. (8:40s)

Stephanie – 9 miles in 1:38:29 (10:55s)

David – 50:59 (8:20s)

Nate – 42 min. (6:52s)

Lana – 57:02 (9:18s)

Renee – 1:08:02 (11:06s)

Jan – 1:08:02 (11:06s)

Leah – 53:00 (8:40s)

Peace – 1:04:29 (10:32s)

Rachel – 53:00 (8:40s)

Kathleen – 1:04:26 (10:32s)

Max – 52:35 (8:29s)

Joy – 56 min. (9:09s)

Jackie – 56 min. (9:09s)

Russell – 54:17 (8:52s)

Rhonda – 1:09:35 (11:22s)

OTHER RECENT RUNS

(those reported to me)

Rashi -- ran in Minnesota
Michele -- 6.1 later Sunday at 9:58s
Jean – ran on Saturday

Tatiana – ran on Saturday

Laurel -- ran in Massachusetts
Jeanette -- 17 miles on Saturday