July 31st Results

The running continued even as I had run away for the weekend. Eight of you (plus several guests) gathered at Dorris Ranch. Thanks to Neal for spreading word that this would happen, then making sure it did.

Next Sunday's distance for half-marathoners will be six miles.

TODAY'S DORIS RESULTS

(with distances unknown to me so far; participants listed here)

Neal
Bill
Jean
Tatiana
Jeff
Rachel F.
Leah
Max

Guests:

Steve
Rose
Alyse
Jen

OTHER RECENT RUNS

(those reported to me)

Rashi -- in Minnesota
Amy -- 7 miles in Roseburg Laurel -- ran in Massachusetts
Sara -- 10 miles in California

No team run this Sunday

I’m away this weekend, but that doesn’t mean there can’t be a run at home. You can work out the what-where-when among yourselves. I recommend going no longer than six miles. The team schedule will resume the following weekend at that distance.

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...

July 24th Results (4.9 and 7 miles)

Starting this week, I’m posting results for half-marathoners and marathoners on separate pages. Marathon times appear at… joesmarathonteam.blogspot.com.

We’ll take next Sunday off as a team, and the Eugene Running Company won’t open early. But I encourage you to group up informally to run something, somewhere that day.

Thanks to Lindsey for opening the store this morning. And to the three Fredes for coming to see our finish.

TODAY’S 4.9 MILES

(with per-mile pace, based on GPS average of 4.87; target was to run at a pace you expect to hold eventually for a half-marathon)

Neal – 54:05 (11:06 pace)

Jeff – 49:20 (10:07s)

Rachel F. – 54:05 (11:06s) welcome back!

Leah – 44:32 9:08s)

Jeanine – 51:39 (10:36s)

Miranda – 56:15 (11:33s)

Trina – 1:00:26 (12:24s)

Rachel W. – 44:32 (9:08s)

Max – 43:40 (8:58s)

Guests:

Dave, Jeanine’s dad – 51:45 (10:37s)

Alyse

Rachel F.’s 2 friends

TODAY’S 7 MILES

(with per-mile pace, based on GPS average of 6.95; target for marathoners was either to recover from last week’s race or to run this shorter distance faster, for speed training)

Bill – 7.35 miles in 1:07:30 (9:10 pace)

Michele – 1:15:00 (10:47s)

Jean – 1:12:14 (10:23s)

Tatiana – 1:15:16 (10:50s)

Chris – 1:21:51 (11:46s) welcome back!

Norm – 59:00 (8:29s) welcome to the team!

OTHER RECENT RUNS

Rashi – in Minnesota

Amy – Cottage Grove Triathlon on Saturday, with 56:51 10K (9:10s)

Leah – CG Triathlon on Saturday, with 48:13 10K (7:47s); 3^rd in age group

Laurel – in Massachusetts

Sara – in California

Rachel W. – CG Triathlon on Saturday, with 55:40 10K (8:58s) 1^st in age group

Jeanette – 21 miles on McKenzie River Trail on Sunday

Joy – 21 miles on McKenzie River Trail on Sunday

Max – CG Triathlon on Saturday, with 51:19 10K (8:16s)

Rhonda – in California

July 24th Preview

Here we go again, just a week after the last half-marathon training cycle ended. Now the program will target the new Florence Half (on September 25^th).

Our first run is about five miles, with an 8 o’clock start from the Eugene Running Company. The route: Oakway and Coburg Roads to Ferry Street bridge and across. Turn right onto bike path, to Valley River footbridge and across. Turn right, back to Ferry Street and store. GPS distance is 4.87 miles.

Bring a drink for delivery at Skinner Butte playground, about 1.5 miles, and finish. Weather forecast: sunny with starting temperature about 60.

Marathon training for an October race will continue, with a seven-mile run scheduled this Sunday. Previews and results for that distance now appear separately, at joesmarathonteam.blogspot.com

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.

Florence Half-Marathon Training

PURPOSE: This round of training targets the new Florence Half-Marathon on September 25^th. We gradually increase the length of weekly long runs, preparing you for a safe and satisfying finish. 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 (payable at the store and before your program begins) is $50 for one summer program, $75 for any two, $100 for all three (Coburg, Florence and EWEB). 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://www.pinkbuffaloracing.com/fhm.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

July 24^th – 5 miles to start half-marathon training

July 31^st – no team run with Joe away

August 7^th – 6 miles

August 14^th – 7 miles

August 21^st – 8 miles

August 28^th – 9 miles

September 4^th – 10 miles (at Row River Trail, Cottage Grove)

September 11^th – 11 miles

September 18^th – 6 miles

September 25^th – Florence Half at 8 A.M.

The next half-marathon training program will target the EWEB Run to Stay Warm in November.

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.

Coburg Half Results (July 17th)

Since before there was an official team, we have been supporting the Coburg Half-Marathon. We supplied more than 10 percent of its runners today, and won two age divisions (Leah's and Max's), placed second in another and third in two more.

Thanks to Neal and Thomas for helping on the course. And to Eclectic Edge Racing for keeping this race alive after the previous organizers had dropped it.

TODAY'S COBURG HALF-MARATHON RESULTS

(with official times and paces; target was to finish what your training had prepared you to do)

Bill -- 1:51:35 (8:32 pace) 3rd in age group; personal-record time
Michele -- 2:30:18 (11:29s)
Jean -- 2:24:01 (11:00s) 3rd in age group, after another half last weekend
Tatiana -- 2:37:46 (12:03s) after another half last weekend
Jeff -- 2:22:50 (10:55s)
Leah -- 1:43:38 (7:55s) 1st in age group
Sergio -- 1:36:01 (7:20s) 2nd in age group
Miranda -- 2:44:51 (12:36s) debut at this distance, her longest ever
Trina -- 2:33:49 (11:45s) personal record?
Max -- 1:49:18 (8:21s) 1st in age group







OTHER RECENT RUNS

(those reported to me)

Rashi -- 13 miles in Minnesota
Amy -- in Roseburg
Laurel -- in Rhode Island
Sara -- in California
Max -- steeplechase race on Thursday
Jeanette -- 15 miles on Saturday, 8 miles on Sunday
Rhonda -- Spencer Butte on Saturday

Coburg Half Preview

For years, we’ve made the Coburg Half the team’s target race for July. This year it has new management (Eclectic Edge), a new name (Summer Half Classic) and a new start time (8:00 this Sunday). Otherwise the course is the same, starting and finishing at Coburg’s city park. I’ve sent a map by email.

The weather looks to be runner-perfect: starting temperature in the 50s (with a day’s high in 70s) and cloudy. The latter is a blessing on this course with almost no shade trees.

I’ll be at the start (by about 7 o’clock) and halfway, plus the finish. If you want a special drink besides what the race provides, hand it to me before you start.

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.