What's Next?

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 theirs before. You set the goal, and we provide the group support and coaching advice for carrying out our proven plan. This round of training targets the Cottage Grove Half-Marathon (on March 11th) and the Eugene Half (on May 7th).

The Eugene Running Company has sponsored this training group since its launch. More than 500 runners have joined us, and their finish rate in marathons and halves is 99-plus percent.

The team usually meets at the Running Company on Sunday mornings at 8:00. The fee for our one of these rounds of half-marathon training is $50, or $75 for both (payable at the store when your training begins).

We welcome runners of all abilities and experience levels. However, we strongly recommend that half-marathoners at least four miles before this training begins.

To reserve a spot on Joe’s Team, contact the coach: joesrunteam@gmail.com. The calendar for winter and spring 2017 (where you run marathoners, who are training for Eugene at longer distances):

January 15 – 5 miles to start Cottage Grove Half training

January 22 – 6 miles

January 29 – 7 miles

February 5 – 8 miles

February 12 – 9 miles

February 19 – 10 miles

February 26 – 11 miles

March 5 – 6 miles (Joe is away)

March 11 – Cottage Grove Half-Marathon at 9:30 a.m.

March 12 – 5 miles to start Eugene Half training

March 19 – 6 miles

March 26 – 7 miles

April 2 – 8 miles

April 9 – 9 miles

April 15 – 10 miles (on Saturday; from Hayward Field)

April 23 – 11 miles (at Row River Trail)

April 30^th – one hour

May 7 – Eugene Half-Marathon at 7:00 a.m.

Run to Stay Warm Results

We could have called EWEB's Run to Stay Warm the "Run to Get Wet" this year. We made the best of it with all 20 of our current runners finishing, 18 in the half-marathon and two in the 10K. Jan Buhmann, Jake Mahon and Reid Walker ran the longer distance for the first time. Leah Kirkland was our highest age-group placer, with third in hers.

TODAY’S EWEB HALF-MARATHON RESULTS

(with official times; target was to finish and feel good about doing so; * = faster than longest training run)

Neal – 2:32:26 (11:38 pace)

*Bill – 10K in 49:27 (7:58s) 4^th in age group

Jan – 2:29:14 (11:24s) debut half

Michele – 10K in 1:06:47 (10:45s) first race since accident

*Jean – 2:21:50 (10:50s)

*Tatiana – 2:42:47 (12:26s)

Jeff – 2:41:16 (12:19s)

Nate – 2:06:22 (9:39s) after late start & extra distance

*Renee – 2:19:00(10:37s)

Dan – 2:13:42 on Saturday (10:08s)

*Leah – 1:37:56 (7:29s) 3^rd in age group

Peace – 2:20:17 (10:43s)

*Jake – 1:32:50 (7:06s) first race longer than 5K

*Dave M. – 2:15:40 (10:20s)

Trina – 2:42:24 (12:24s)

Rachel – 1:54:18 (8:44s)

*Reid – 1:46:01 (8:06s) debut half

Kathleen – 2:20:14 (10:43s)

*Max – 1:51:12 (8:29s)

Joy – 2:06:22 (9:39s) after late start & extra distance

*Rhonda – 2:24:34 (11:03s)

Alumni and team friends in half

Gina Clifton – 2:07:38 (9:45s)

Ashley Graves – 2:12:30 (10:07s)

Randy Hampton – 1:48:58 (8:20s)

Jeff McKay – 1:56:21 (8:53s)

Jeanine Miller – ?3:28:21 (15:55s)

Sergio Nava – 1:35:17 (7:17s)

Karen Prater – 2:14:57 (10:19s)

Rex Prater – 2:14:58 (10:19s)

Desiree Robinson – 2:03:52 (9:28s)

Rachel (Young) Stroh – 1:45:18 (8:03s)

Run to Stay Warm Preview

It’s race week (for most of you, anyway). Note, if you haven’t committed this to memory already, that start time for the Run to Stay Warm Half-Marathon has changed this year to **10:00.**

The race begins and ends at EWEB Plaza. This is also where you can pick up your race packet on Saturday 9 a.m. to 2 p.m.) and early Sunday (8 to 9:30).

I’ll be in the plaza by nine o’clock. You can bring a drink for delivery at about the five-mile mark (in Alton Baker Park). Weather forecast: starting temperature in 50s with rain likely.

A course map is coming by email. You have run almost every step of this route in training.

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.

November 13th Results (6.3 miles)

Don’t worry. Following the route for the Run to Stay Warm next Sunday will be easier than the one I tried to describe this morning. The race course will be marked and monitored.

Thanks to Lindsey for opening the store this morning – and to the Eugene Running Company for hosting us all year (and every year since 2005). This was our last training run together for 2016.

TODAY’S 6.3  MILES

(with per-mile pace, based on GPS average of 6.30 unless you ran and reported a different distance; target was either to match the pace of last your last long run, for recovery, or to go faster, for speed training)

Neal – 1:14:02 (11:45 pace)

Bill – 56:31 (8:58s)

Jan – 6.4 miles in 1:08:47 (10:46s)

Jenna – 1:07:20 (10:41s)

Stephanie – 1:14:02 (11:45s)

David G.  – 6.75 miles in 54:02 (8:00s)

Renee – 6.4 miles in 1:08:02 (10:38s)

Leah – 48:00 (7:36s)

Peace – 1:07:20 (10:41s)

Jake – 7 miles in 47:19 (6:46s)

Dave M. – 1:06:30 (10:33s)

Anna S. – 45:14 (7:28s)

Trina – 1:14:49 (11:52s)

Sara – 48:00 (7:36s)

Rachel – 58:48 (9:20s)

Reid – 58:48 (9:20s)

Max – 55:30 (8:48s)

Rhonda – 1:13:45 (11:42s)

OTHER RECENT RUNS

(those reported to me)

Nate – half-marathon in Las Vegas on Sunday at 8:00s

Laurel (pictured here) – 5K race in Massachusetts on Sunday at 7:39s
Joy – half-marathon in Las Vegas on Sunday at 9:51s

November 13th Preview

For the first time since September, you come DOWN in distance this Sunday – to about six miles. This includes most of the first five of the EWEB route.

Our route (starting at 8:00 from the Eugene Running Company): Oakway and Coburg Roads to Ferry Street Bridge and across. Turn onto bike path, toward EWEB, to Autzen footbridge and across. Turn east, to I-5, then left on path that parallels freeway. Turn left onto canal path to ponds. Turn left onto road, past Autzen Stadium, to Alton Baker park, Ferry and store. GPS distance is 6.20 miles/10 kilometers.

Bring a drink for possible delivery at EWEB (about 1.5 miles) and dog park (about 4.7). Car access to this route is limited, so I won’t be able to catch everyone at both spots. Weather forecast: starting temperature in 40s with rain possible.

WEEK 9 LESSON: YOUR TAPER

Question: How much should I run the last week before the race?

Answer: Run as little as your conscience will allow. It’s too late now, with the half-marathon just days away, to do anything that will make the race go better. But it’s never too late to make a mistake – most commonly running too far or too fast – that will come back to bite you on race day. Take at least as many rest days as you would before a weekly training run. Take nothing longer than you would on a normal week’s easy run, and ideally shorter. You won’t forget how to run this week, and you’ll race better the more rested you are.

November 6th Results (11.1 miles)

We couldn’t have asked for a better day, and place, for EWEB Half-Marathon training to peak. I take some credit for leading you to Row River, but had nothing to do with the September-in-November weather.

Thanks to Max’s mother and sister for helping on the course today.

TODAY’S 11.1 MILES

(with per-mile pace, based on GPS average of 11.10; target was to run at pace you hope or expect to hold in the EWEB Half)

Neal – 2:06:06 (11:22 pace)

Bill – 1:45:22 (9:29s)

Jan – 2:04:20 (11:12s) longest run ever!

Jeff – 2:01:55 (10:59s)

Jenna – 1:55:30 (10:24s)

David G. – 1:32:24 (8:19s)

Renee – 2:03:29 (11:07s)

Leah – 1:24 (7:34s)

Peace – 1:57:02 (10:32s)

Dave M. – 1:55:35 (10:24s)

Trina – 2:10:58 (11:47s)

Rachel – 1:35:22 (8:35s)

Kathleen – 1:55:13 (10:23s)

Max – 1:35:14 (8:34s)

Jeanette – 2:03 (11:05s)

Russell – 1:37:32 (8:47s)

Guests

Reid – 1:35:06 (8:34s) longest run ever!

Max’s dad – finished the 11.1 miles

OTHER RECENT RUNS

(those reported to me)

Jean – Silver Falls Half on Sunday at 13:42s

Tatiana – Silver Falls Half on Sunday at 13:42s

Stephanie – Sisters Half on Sunday at 13:02s

Dan – 11.1 miles at Dorris Ranch on Saturday at 10:02s

Jake – 10.8 miles at Row River on Sunday at 7:23s

Laurel – ran in California

Sara – ran in California

Rhonda – Silver Falls Half on Sunday at 12:52s