3-24-2020

Exam week, spring break, and beyond






Club — (Saturday, March 14, 2020)

Here’s what I think I know about the UO Running Club.

— We will not meet during exam week or spring break.
— There are workout suggestions below.
— “For the first three weeks of the spring term – which starts March 30 – the UO will deliver all classes remotely.” (That’s from UO website.) Three weeks ends Friday, April 17.
— The Club Sports office has given us no further info, except that the trainers' room is closed indefinitely.
— All the host schools of our track meets have suspended their spring sports schedules …no meets!
— The Eugene Marathon is, for now, still on! The state ban on gatherings of 250+ people continues until April 8. The marathon is outside that four-week window of suspension, which could be extended.
— The Portland Track Festival (June 4-5) and the Stumptown Twilight meet (June 12) are not organized by colleges (meets are at Lewis & Clark), and are still scheduled. If the Olympic Trials are actually held this summer, these two meets might be critical in some athletes’ schedules.

It appears that we are allowed to meet when school starts again on March 30. Whether that’s a good idea or not will be clearer by then. I’ll email you again at the end of break.

I have the emails and phone numbers of almost everyone in the Club. If you hope to get together with others to run, I can help you with contact info.

I will not be out in public much for at least the next two weeks.

Simple training info is below, the kinds of things we’ve done often in the last few years.

HELPFUL LINKS FROM ERIC BEYERLE


— The Rec center is still open, but with modified hours if folks want to lift, cross train, use the pool/treadmills, etc. https://rec.uoregon.edu/hours.

— The link for updates from the university is here: https://around.uoregon.edu/content/coronavirus-update-wrap-latest-news. Those updates should also be sent to students' uoregon email accounts, so check your uoregon email relatively frequently. Things will change.


TRAINING GUIDELINES FOR SPRING BREAK


If you actually plan to train, a typical week could include two hard days plus a long run. My first choices would be:

a) Cruise intervals -- 4-6 x 4:00 (lactate threshold) with just one minute of jogging between...do this off the track, on a soft surface if possible, or pavement if that’s all you have. When you’ve finished and recovered for five minutes, stride 4-6 x twenty seconds with about a minute’s rest.

b) Track workout...distance runners do more reps, middle distance runners do fewer, faster:

--Drills (listed below...but you should remember), 2 x 150m (relaxed stride)
--1-3 x 800m (negative split...second lap faster than first) with 400m jog-walk
--3-5 x 400m (cutdowns...each one faster than the previous) with 200-300 jog-walk
--3-5 x 200m (you decide...cutdowns? accelerations? float-fast-float?) with 200m jog-walk

c) Hilly run or hill reps, preferably not on pavement...20-30 minutes including recoveries, plus warm-up and cool-down.

d) Minute runs...12-16 x 1:00 (maybe 5km race pace) with just 30 seconds of jogging...do this on a soft surface if you can. Distance runners aim at 16, MDR’s aim at 12. (Sprinters try for 4-5 with two minutes rest.)

If you want a pure distance track workout, do 4-5 x 1000m (5000m date pace) with 400m jog.

Other days could be relaxed, fun, aerobic runs or alternative training. Don’t go crazy with mileage, but do one long run each week, if you can.

Sprinters, here are some suggestions:

a) jog 8-10 minutes, drills, hurdle rollovers if the ground is dry.
--4 x 50m (relaxed stride, but each a little faster) walk back to the start.
--4 x 30m buildup to high speed, hold high speed for 30m, then ease out for 30m+. Walk 2:00 or more between reps. (These are “speed zones”.)
--4 x 20-step accelerations from tall, leaning, falling start. Walk back.
--Optional: “Turnabouts” 5 x 50m (fast and relaxed) with just 30m slow-down, then turn around, jog back and go again immediately. This is a speed endurance set...it’s hard!
--jog 5:00, stretch

b) jog -6-8 minutes, stretch.
—Drills, including hurdle drills against wall or post. Remember those?
--Hurdle rollovers.
--5 x 50m with leaning-falling start...powerful, walk back
--5-8 x 100m on-the-minute...go as hard as you dare...this is an endurance set.
--20 lunges, alternating legs
--repeat any part of this workout if you wish.
--jog 5:00, stretch

c) jog 8-10 minutes, drills, hurdle rollovers, scorpions,
--3 x 50m relaxed, walk back
--4-6 x 200m (fast and relaxed) with 200m walk-jog
--jog 5:00, stretch
--4:00 of consecutive abs, planks, and “swim”

Drills:
child skip,
child skip with big arms,
side run,
three-step reach,
A skip,
B skip/paw,
carioca/grapevine,
three-step reach,
butt kicks, ankling, straight-leg run
eggbeater arms,
leg swings facing wall/fence,
leg swings next to wall.

I don’t know what you’re aiming at specifically, but if training is fun, get after it!

‘Stay healthy…be smart!

Tom Heinonen
coach
heino@uoregon.edu
cell: 541-954-0263

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clubsports

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!

RunningWarehouse


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'Starting a Running Club?
'Building Your Club?

Read this, a document written by our Club leaders!

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Ticket Jones is a proud sponsor of the University of Oregon RunningClub. We handle a variety of sporting event tickets including the NCAA Final Four, NHL Hockey, and the Pro Bowl. Our packages such as Broadway theatre performances and concerts can be ordered world-wide. Domestic events center around football games, (college football and NFL), US Open Tennis tournaments, and College Bowl games. Internationally we focus on soccer matches. Local favorite teams include the Boston Celtics, New England Patriots, and the Boston Red Sox. Tour packages are available for MLB Baseball, exciting PBR and NFR rodeo events, Grandslam Tennis, NASCAR and all Washington Wizards basketball games.