September!
Hello, UO Club runners — (Saturday, September 7, 2024)
We’ve added a dual meet with OSU again to our cross country schedule, Saturday, October 12, in the morning. It’ll be low-key as always, 5km on Amazon Trail. It’s the same day as the Ohio State football game here. (We are NOT invited to run in the Dellinger meet on Friday, October 11).
The Run with the Duck 5km will be Friday, October 25. It’s been free for students in the past.
We’re two weeks away from our first run together on Monday, September 23, 10am on the intramural field next to the rec center!
Thirty newcomers … welcome, all!
Our volleyball crew did a great job on the sideline in three matches last weekend. Our next match is Sunday Sept 22 vs Oregon State at 1pm.
We’ll probably do our McKenzie River day trip in early NOVEMBER this year.
THIS YEAR’S STUDENT LEADERS
We’re in good hands with our student leadership this year!
Iris Duxbury, coordinator, iduxbury@uoregon.edu
Avery Hackenberg, assistant coordinator, ahacken3@uoregon.edu
Carter Philips, assistant coordinator, cphill16@uoregon.edu
Kelsey Eiesland, webmaster, keieslan@uoregon.edu
PLEASE REGISTER TO VOTE IN YOUR STATE
It’s easy. Just go to vote.gov. There’s a link to every state!
The national election is coming in November and many of you have never voted before. Some of you will be living outside of your home state for the first time this fall.
Now is the time to sort out how you can vote in November! Figure it out now while you’re at home. Don’t wait until classes have started and you’re away from home.
It’s important for all of us that YOU vote this fall.
WHEN DO WE START IN THE FALL?
The Running Club is a great way to get together with other students to enjoy running!
We’ll start meeting on Monday, September 23 (the week before classes start), at 10am on the intramural field next to the rec center.
When fall term classes begin, our runs will be weekdays at 3pm, meeting on the intramural field next to the rec center. ‘Show up when you can! ‘Want to run in races? Everything we do is optional! You race if you wish. And the races are really varied!
Sprinters might arrange other workout times but everyone is welcome at 3pm on school days! Together, we can create on-the-field fall conditioning.
Tuesdays will have a “hard day” option, a workout everyone can do. Thursdays (or Fridays) we will have another chance to do something more than a relaxed run, if you wish.
We have a race opportunity every weekend for the first month of school. You choose which (if any) you want to do. Some are very low-key; some are more competitive. No races at all? Fine!
There are some much longer races in November.
We’ll have our traditional day-trip up the McKenzie, probably on the first week of November…
$50!
We will charge $50 to be in the Running Club for the whole 2024-25 school year. We have a fundraising requirement to be a Club Sport. And every van which we drive to a meet in Oregon or a weekend excursion costs our Club about $100.
So, your first week of Club attendance will be free. After that it’s $50 for the rest of the school year. What a bargain!
Cash is always good, but we’ll have a couple of ways you’ll be able to go online too.
PRE’S TRAIL RUN RESULTS
The low-key 5km Pre’s Trail Run, a coed cross country race, was held last night here in Eugene. Club member Henry Axon won in 16:42. Jai Shah got fourth in 19:07. It was hot and smokey!
SEPTEMBER: WEEK #7 OF HARDER RUNNING
We now have three weeks until school starts. Here is Week #7, beginning September 9:
Hill reps -- Do 20-30 minutes of hill running, like two weeks ago. Run up, jog down. Don’t run faster or harder than race effort uphill...very easy on the downhill unless the downhill is very gentle. The 20-30 minutes is total running time including both uphill and downhill, excluding warmup and cooldown.
Later in the week:
Cruise intervals -- 3-5 x 4:00 with just 1:00 jog recovery. You should know now that these reps are run at lactate threshold, the same as tempo run pace (One hour race pace). Cruise intervals are a tempo run broken up into repetitions with very short rest. Some people feel that cruise intervals are less stressful than a tempo run. Others feel that it’s easier to find a groove doing a tempo run, and that the speeding up and slowing down in a cruise interval workout is challenging.
Long run -- same as last week.
—— Week #6 is below ——
a) 4-5 x 3:00 (current XC race pace) with 2-3:00 jog-walk. Do this on a soft surface, not pavement.
b) On another day, do relaxed strides...10-15, with 1:00 of walk and jog between. Do every third stride harder than the others. Run this on track, grass or dirt...not pavement.
c) On another day, during your easy run, do two brisk reps of 4:00...these are just at lactate threshold. They should feel good! Remember, that’s “one-hour race pace”. You don’t look like you’re just out for an easy run.
d) Increase your weekly long run by one mile if that seems reasonable. The goal is to be able to do 12-15 miles routinely during the season, on the weekend.
30 NEWCOMERS …
We’re up to 30 newcomers for fall term. The list grows! Welcome, all!
Mackenzie Thomas
Marion Center Area HS, Pennsylvania
Mackenzie.Thomas2024@outlook.com
Nathaniel Carrasco
grad student
Nathaniel.Carrasco@newberry.edu
Emmanuel Moes
Kingston HS, Kingston WA
eman.moes@gmail.com
Daphne Vostral Schauer
Bothell HS WA
davo@uoregon.edu
Olivia Reid
Biship Manogue HS, Reno NV
oliviaareid05@gmail.com
Hayden Brandt
PhD student
hbrandt@uoregon.edu
Lynell Cuddy
transfer, Reno NV
lcuddy@uoregon.edu
Katherine Gregory (Kate)
St. John’s College HS, Maryland
kgre@uoregon.edu
Alessi Kwan
Northfield HS, Denver CO
akwan@uoregon.edu
Ella Nuttbrock
UO soph, Grant HS, Portland
efn@uoregon.edu
Luke Parks
UO Law School
lparks@uoregon.edu
Zoe Brown
zbrown5@uoregon.edu
Brandon King
Junior, Portland Community College
brck@uoregon.edu
Thomas Osborne
Grad student, St. Mary’s College, Moraga CA
tgos@uoregon.edu
Erinn Varga
Iowa City West HS, Iowa
erinnv@uoregon.edu
Ashton Curl
Sophomore, Florida State College — Jacksonville
acurl@uoregon.edu
Mason Tengel
Ironwood Ridge HS, Oro Valley AZ
masontengel@icloud.com
Wesley Pheffer
Wiregrass Ranch HS, Wesley Chapel, FLA
wpheffer@uoregon.edu
Greg Braggin
grad student
gregbraggin@yahoo.com
Nick Ruff
nruff@uoregon.edu
Johnathan Propes
Perrydale HS, OR
jpropes@uoregon.edu
Amy Harding
ahardin2@uoregon.edu
Trevor Dix
sophomore, Ithaca College, NY
tdix@uoregon.edu
Nikhil Gujadhur
frosh, Mauritius
gujadhur@uoregon.edu
Erika Danzer
Regis Jesuit HS, Denver, CO
edanzer@uoregon.edu
Charlie Kramer
Ida B. Wells HS, Portland OR
charlie.kramer.pdx@gmail.com
Daniel Ward
New Bedford, MASS
danielblvd2006@gmail.com
Jose (JJ) Rios
Bishop Gorman HS, NV
jjri@uoregon.edu
Erik Barr Zeilon
exchange student, Sweden
erikbarrzeilon@hotmail.com
Kiley Crownholm
frosh
kiley.crownholm@gmail.com
RACE SCHEDULE: TWO NEW EVENTS
All the races through September 13, you’ll have to enter and travel on your own. Our first team race will be the Mike Johnson Classic at Western Oregon U in Monmouth on Friday, Sept 27. We might have to carpool. Most newcomers could be doing Week of Welcome events that day.
Here are some cross country events in Oregon this fall:
Fri, Sept 6 OTC Pre’s Trail Run Alton Baker Park 5km
Fri, Sept 13 Ash Creek Collegiate 5pm Monmouth
Fri, Sept 27 Mike Johnson Monmouth
Sat, Oct 5 Willamette Inv Salem, Bush Park
NEW: Sat, Oct 12 “Platypus” dual vs OSU Club, 5km, Amazon Trail, Eugene
Sat, Oct 19 L&C Invit McIver Park, Estacada
Sat, Oct 19 George Oja Inv Oak Knoll GC outside Salem
NEW: Fri Oct 25 Run with the Duck, 5km road race, next to campus, free
Sat, Oct 26 Bushnell Invit Pine Ridge GC Springfield
BIG FINISH FOR FALL TERM
‘Need a culminating event for your fall term running? How about the Run
to Stay Warm on November 24? It’s in Eugene, just two miles from
campus! There is half-marathon, also a 10K and a 5K. Details at:
https://runtostaywarm.com/
‘See you,
Tom Heinonen
coach
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Who we are. What we do!
UO Running Club gives students the chance to get together to run, train and race. Most of our sessions are steady runs. A couple of days each week we offer harder training sessions (intervals, repetitions, hills, tempo runs, cruise intervals).
The club is coached by Tom Heinonen, a member of the US Track and Field and Cross Country Coaches Hall of Fame who coached the University of Oregon women for nearly three decades. In his time coaching the women, he transformed the team from a young program into an NCAA powerhouse. He retired in 2003 to start the club and has been coaching it since.
In the Fall, we compete in collegiate cross country races throughout Oregon, then finish our season at the NIRCA Championships, where we face other college clubs. In the Spring, we enter in collegiate track meets. Several of our runners earn the opportunity to race at Hayward Field each spring. There are road races throughout the year.
We have a wide range of talent and commitment levels, from recreational runners to All-Americans.
Club members receive an e-mailed workout schedule for the following week every Sunday. There is no fee to join the club.
All running sessions are optional. To join, just show up to one of the practices or contact one of us.
The Running Club is a great way to get together with students and to enjoy running!
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'Starting a Running Club?
'Building Your Club?
Read this, a document written by our Club leaders!
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