Sunday, February 26, 2017

February 26th Results (11.1 miles)

I’ll disappear next weekend, but the runs will move ahead as planned – with a different yet skilled set of supporters. Previews for that day will come at midweek. I will rejoin you at the Cottage Grove Half on March 11th.

Thanks to Lindsey for opening the store this morning, after co-coaching the Saturday team and running long on Friday.

TODAY’S 11.1 MILES

(with per-mile pace, based on GPS average of 11.10; target was to run at about your current half-marathon race pace)

Neal – 2:15:03 (12:10 pace)
Bill – 1:47:58 (9:43s)
Stephanie – 2:15:40 (12:13s)
Rhonda – 2:15:40 (12:13s)

TODAY’S 7 MILES

(with per-mile pace, based on GPS average of 6.95; target was either to match last week’s pace, for recovery, or to go faster, for speed training)

Manuel – 1:17 (11:04 pace)
Mike – 56:49 (8:10s)
Rachel F. – 56:57 (8:11s)
Jenna – 1:17 (11:04s)
Gary – 5 miles untimed
Kyoko – 1:12:19 (10:24s)
Leah K. – 56:59 (8:11s)
Anna – 51:00 (7:20s)
Sara – 53:06 (7:38s)

OTHER RECENT RUNS

(those reported to me)

Jean – 21 miles on Saturday; longest before L.A. Marathon
Tatiana – 21 miles on Saturday; longest before L.A. Marathon
Kyoko – 13 miles on Thursday
Trina -- ran for 2:20 on Sunday



Wednesday, February 22, 2017

February 26th Preview

We’re back home this Sunday – starting and finishing at the Eugene Running Company. As the week before last, you go longer than the marathoners (11 miles versus seven). This is your longest before the Cottage Grove Half.

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. To Autzen footbridge and across, to end of path at Autzen Stadium. Turn AROUND there and come back the same way: Autzen footbridge, Valley River, Ferry and store. GPS distance is 11.10 miles.

Bring a drink for delivery at Ferry Street (four and seven miles). Weather forecast: starting temperature in 30s with rain likely and some snow possible.

WEEK SEVEN 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.

Sunday, February 19, 2017

February 19th Results (10 miles)

We properly christened the new Springfield path for group training with our sweat this morning. That’s even better than wasting a bottle of champagne at the trailhead. 

This course will support a half-marathon race on June 24th. We'll offer team training for it, starting right after the Eugene Marathon/Half.

TODAY’S 10 MILES

(with per-mile pace, based on GPS average of 10.05; target was to run your estimated half-marathon pace)

Manny – 6 miles in 1:08 (11:20 pace)
Neal – 2:05:00 (12:26s)
Bill – 1:40:10 (9:57s)
Jean – 5.5 miles untimed
Stephanie – 2:05:00 (12:26s)
Trina – 1:55:12 (11:28s)
Rhonda – 2:04:47 (12:24s)

Guests

Bob – 6 miles in 1:08 (11:20s)
Michael from Atlanta – 2:01:05 (12:02s)
Russell – 1:35:47 (9:32s)

TODAY’S 13 MILES

(with per-mile pace, based on GPS average of 13.05; target was to run your estimated marathon pace)

Rachel F. – 1:48:28 (8:18 pace)
Gary – 1:59:37 (9:10s)
Kyoko – 2:19:13 (10:40s)
Julie -- 12.1 miles in 1:41:01 (8:21s)
Leah K. – 1:46:21 (8:08s)
Anna S. – 1:37 (7:26s)
Leah W. – 207:37 (9:46s)

OTHER RECENT RUNS

(those reported to me)

Jean – 11 miles in Eugene on Saturday
Tatiana – 10 miles in Portland on Saturday
Kyoko – 11 miles in Eugene on Saturday



Wednesday, February 15, 2017

February 19th Preview

Designers of the Mill Race and Middle Fork Paths must have been runners. From the trailhead in downtown Springfield to the Dorris Ranch Trailhead and back is a perfect 10 miles. Which happens to be your distance this weekend. Which is why we’re taking a “field trip” there.

Directions to the start (at eight o’clock) are coming by email. The route: Mill Race Trailhead to intersection with Middle Fork Trail, then turn right and go to Dorris Ranch Trailhead. Turn AROUND there and come back the same way. GPS distance is 10.05 miles.

Bring a drink for delivery at Dorris (5.0 miles). Weather forecast: starting temperature in 40s in rain likely.

WEEK SIX 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.

Sunday, February 12, 2017

February 12th Results (9 miles & longer)

To celebrate half-marathoners reaching double-figure mileage, and marathoners hitting their halfway distance, you’ll have a treat next Sunday. We’ll take a “field trip” to the new Mill Race Path in Springfield for the 13- and 10-mile runs. Details coming on Wednesday.

Thanks to Lindsey for opening the store this morning.

TODAY’S LONGER RUN

(with per-mile pace based on GPS averages; target was to go no faster than your current half-marathon race pace)

Neal – 8.95 miles 1:44:35 (11:43 pace)
Bill – 9.17 miles in 1:28:55 (9:24s)
Julie – 10.95 miles in 1:40:05 (9:08s)
Anna S. – 11.0 miles 1:24 (7:38s)

Guests:

Lisa – 10.95 miles in 1:40:05 (9:08s)
Tim – 12.1 miles in 1:39:45 (8:14s)

TODAY’S 6 MILES

(with per-mile pace, based on GPS average of 5.98; target was either to go faster than your last long run here, for speed training, or to match the long-run pace, for recovery)

Manuel – 5 miles in 55:50 (11:10 pace)
Jean – ran untimed
Tatiana – ran untimed
Mike – 49:15 (8:14s)
Stephanie – 1:12:23 (12:06s)
Gary – 6.2 miles in 53:11 (8:34s)
Kyoko – 1:00:56 (10:11s)
Leah K. – 49:18 (8:14s)
Leah W. – 56:23 (9:23s)
Rhonda -- 1:12:23 (12:06s)

OTHER RECENT RUNS

(those reported to me)

Jean – 19 miles on Saturday
Tatiana – 19 miles on Saturday
Kyoko – 10 miles on Saturday
Anna S. -- 6 miles on Thursday in in 44:14 (7:22s)
Aparna -- 6 miles in 1:21:44 (12:22s)


Wednesday, February 8, 2017

February 12th Preview

It happens only rarely, so enjoy it. You run farther than our marathoners this Sunday, nine miles versus their six. (You’ll run the first three miles together.)

The route (with an eight o’clock 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, to Owosso footbridge and across. Turn left, to Ferry Street, across and back to store. GPS distance is 8.92 miles.

Bring a drink for delivery at halfway (Owosso). Weather forecast: starting temperature near freezing with little chance of rain.

WEEK FIVE 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.

Sunday, February 5, 2017

February 5th Results (8.2 miles)

Even if Sunday’s run was more routine than super for you, it was a good way to start this unofficial national holiday. Your morning effort offsets some of the sitting and watching, snacking and drinking to follow.

Thanks to Lindsey for opening the store again this morning. And to Michele for helping on the course, the day after her award-winning trail race at Bristow Park. She’s training for a much longer one in April.

On Saturday, Julie ran her second half-marathon within three weeks. Less than a minute separated those times.

TODAY’S 8.1 MILES

(with per-mile pace, based on GPS average of 8.20; target was to go no faster than current half-marathon race pace)

Manuel – 4 miles untimed; welcome to the team!
Bill – 8.5 miles in 1:22:11 (9:40 pace)
Jean – 4 miles untimed
Stephanie – 1:33:59 (11:28s)
Jake – 1:00:14 (7:20s)
Jessica – 6.5 miles in 1:22:37 (12:42s)
Lorrie – 6.5 miles in 1:22:37 (12:42s)
Trina – 1:40:43 (12:17s)

TODAY’S 11 MILES

(with per-mile pace, based on GPS average of 10.95; target was to go no faster than current half-marathon race pace)

Rachel Frede – 1:27:36 (8:00 pace)
Gary – 1:48:23 (9:53s)
Kyoko – 11.1 miles in 1:56:33 (10:30s)
Leah K. – 1:27:36 (8:00s)
Leah W. – 1:50:31 (10:05s)

OTHER RECENT RUNS

(those reported to me)

Michele – Bristow 5-mile trail race on Saturday in 1:04:21 (12:23s) 3rd in age group
Jean – 9 miles on Saturday
Tatiana – 9 miles in Portland on Saturday
Kyoko – 9 miles with Lindsey’s team on Saturday
Julie – Scio Half-Marathon race on Saturday in 1:54:50 (8:46s)
Aparna -- 11 miles on Sunday



Wednesday, February 1, 2017

February 5th Preview

Into the year’s second month, your distance climbs to eight miles this Sunday. You run the first four of those with our marathoners.

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 left onto bike path, to Autzen footbridge and across. Turn right, past Ferry, to “0.5” milepost. Turn AROUND there and come back the same way: Autzen, Ferry and store. GPS distance is 8.13 miles.

Bring a drink for delivery at Rose Garden (near turnaround). Weather forecast: starting temperature in 40s with rain likely.

WEEK FOUR 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.