January 29th Results (7 miles)

So we move out of January. We hope this means leaving the worst of a tough winter behind.

Thanks to Lindsey Taylor for opening the store this morning. And to Derek Lopez from Nike for offering shoe-testing opportunities, as well as helping on the course.

TODAY’S 7 MILES

(with per-mile pace, based on GPS average of 6.95; target was to go no faster than half-marathon race pace)

Neal – 1:23:28 (12:00 pace)

Bill – 1:06:40 (9:35s)

Michele – ran untimed; welcome back to the team!

Jean – ran untimed

Tatiana – ran untimed

Anna G. – 1:01:50 (8:53s) welcome back to the team!

Stephanie – 1:23:28 (12:00s)

Jake – 50:15 (7:14s) welcome back to the team!

Rachel W. – 1:01:50 (8:53s)

Guests:

Danuta – ran untimed

Reid – 1:01:50 (8:53s)

TODAY’S 10.1 MILES

(with per-mile pace, based on GPS average of 10.15; target was to go no faster than half-marathon race pace)

Rachel Frede – 1:23:05 (8:11 pace)

Gary – 1:34:20 (9:17s)

Kyoko – 1:46:16 (10:28s)

Julie – 1:23:13 (8:19s)

Leah K. – 1:18:18 (7:42s)

Jessica – 1:54:49 (11:18s)

Anna S. – 1:16:45 (7:34s)

Lorrie – 1:54:49 (11:18s)

Elly – 1:36:54 (9:32s)

Leah W. – 1:42:35 (10:06s)

Guest:

Mike – 1:23:05 (8:11s)

OTHER RECENT RUNS

(those reported to me)

Jean – 17 miles on Saturday

Tatiana – 17 miles on Saturday

Kyoko – 11 miles on Saturday
Aparna -- 10 miles on Sunday in 1:47:24 (10:42s)
Trina -- 7.4 miles on Sunday in 1:32:33 (12:30s)

  

January 29th Preview

You advance to seven miles this weekend, with an 8:00 start from the Eugene Running Company (the store opens about 15 minutes earlier). You accompany our marathoners for the first 3.5 miles of their 10.

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 war memorial near Skinner Butte playground. Turn AROUND there and go back the same way: Valley River, Ferry and store. GPS distance is 6.92 miles.

Bring a drink for delivery at turnaround. Weather forecast: starting temperature in 30s with little chance of rain.

WEEK THREE 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.

January 22nd Results (6.2 miles)

What a different two weeks make! Back then, snow and ice canceled our run. Today was as good as it gets in January – dry, mostly sunny and not too cold.

Thanks to Lindsey for opening the store this morning.

TODAY’S 6.2 MILES

(with per-mile pace, based on GPS average of 6.19; target was to run no faster than half-marathon race pace)

Trina – 1:10 (11:18 pace)

TODAY’S 9.1 MILES

(with per-mile pace, based on GPS average of 9.15; target was to run no faster than half-marathon race pace)

Jenna – 1:45:45 (11:33 pace)

Rachel Frede – 1:10:05 (7:39s)

Gary – 1:30:08 (9:51s)

Kyoko – 1:35:50 (10:28s)

Julie – 1:26:30 (9:30s) welcome to the team!

Leah K. – 1:10:05 (7:39s)

Anna – 1:11 (7:45s)

Leah W. – 1:33:08 (10:10s)

Rhonda – 1:47:48 (11:47s)

Guests:

Tim – 1:10:05 (7:39s)

Lisa -- untimed

OTHER RECENT RUNS

(those reported to me)

Neal – in Arizona
Jean -- 8 miles on Saturday in 1:28:06 (11:00s)
Tatiana -- 8 miles on Saturday in 1:28:15 (11:01s)

Stephanie – in New York

Julie – 10 miles in Salem on Saturday
Aparna – Dash & Dine 5K race on Sunday in 39:21 (12:40s)

January 22nd Preview

We bump up by a mile each week, to a peak of 11 in training. This week’s stop is six miles. You start with the marathoners, who are going nine.

The route (with an 8 o’clock start from the Eugene Running Company, which opens at about 7:45): 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” at Senior Center. Turn AROUND there and go back the same way: Autzen, Ferry and store. GPS distance is 6.19 miles.

Bring a drink for delivery at turnaround. Weather forecast: starting temperature in 40s with light rain likely.

WEEK TWO 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...

January 15th Results (5 miles)

Compared to last week’s conditions, today’s were idyllic. Cold, yes; sunny and dry, YES!

Welcome to the team, Gary Hair, Kyoko Harrington, Jessica Peterson, Lorrie Spenst and Leah Willow. And thanks to Lindsey for opening the store this morning, the day after the team that she coaches had started its training.

TODAY’S 5 MILES FOR HALF-MARATHONERS

(with per-mile pace based on GPS average of 4.98 miles; target was to run at a pace you expect to hold for a half-marathon in March)

Neal – 1:00:43 (12:11 pace)

Bill – 47:10 (9:28s)

Jean – untimed

Tatiana – untimed

Rachel Farkas – 1:00:43 (12:11s)

Stephanie – 59:48 (12:00s)

Rhonda – 59:48 (12:00s)

TODAY’S 8 MILES FOR MARATHONERS

(with per-mile pace based on GPS average of 7.96 miles; target was to run no faster than half-marathon race pace)

Rachel Frede – 1:11:00 (8:54 pace)

Gary – 1:19:06 (9:56s)

Kyoko – 1:23:43 (10:30s)

Leah K. – 1:06:14 (8:19s)

Jessica – 1:35:30 (12:00s)

Anna – 1:10:00 (8:47s)

Lorrie – 1:35:30 (12:00s)

Elly – 1:11:00 (8:54s)

Rachel W. – 1:11:00 (8:54s)

Leah W. – 1:23:45 (10:31s)

OTHER RECENT RUNS

(those reported to me)

Jean – 15 miles on Saturday

Tatiana – 15 miles on Saturday
Julie – Cascade Half-Marathon on Sunday in 1:55:05 (8:48s)
Trina -- 5.6 miles on Monday in 1:04:24 (11:30s)

January 15th Preview

Cottage Grove Half-Marathon training begins this Sunday with a five-mile run. Given the conditions so far this winter, we need to preface all plans with “weather permitting.” You’ll join the marathoners, who are going eight miles this week.

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, past Valley River footbridge to "0.25" milepost (at Delta Ponds bridge). Turn AROUND there, then back the same way: past Valley River to Ferry and store. GPS distance is unchecked but close to 5.0 miles.

Bring a drink for delivery at turnaround. Weather forecast: starting temperature around 30 with little chance of rain.

WEEK ONE 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.