8-22-2016

Training? Volleyball? Both



We are just five weeks away from school! Do some training and enjoy the rest of your summer! If you are in Eugene I NEED your help with volleyball for the next three weekends. There is a tournament every weekend, a total of 16 matches…and $1600 for our Club. Read below, and help, please!

Last weekend Emily and Ryan Jones, and Rob McLauchlan, ran the Mt. Ashland Hill Climb. It was 13.3 miles with 5600 feet of elevation gain. It’s so steep at the top that runners finish the race walking! Rob got fourth in 1:59, Ryan was eighth in 2:11, and Emily ran 3:11. Wow!

You must register with the Club. Find the email from Taylor Howat. Follow her instructions!

I’ll be home this week, so we’ll have 8am runs Monday through Friday from my house.

Club alum Carlos Trujillo will run the Olympic Marathon Sunday morning for Guatemala!

The newbies just keep on coming.

The Dellinger cross country meet is at Springfield Country Club, but it’s still low-key, as it has been for the last several years. Not dusty.

Volleyball...help!

Volleyball Next Weekend...Can You Help Us?

The varsity volleyball team is hosting the “Vert Challenge” next Friday and Saturday, August 26-27. Two matches per day. It’s a $400 payday for the Running Club. We are the volunteer ball crew. Here is the schedule:

Friday, August 26:
4:00pm — Nebraska vs Florida (we must arrive 45 mins before, 3:15pm)
7:00pm — Oregon vs Texas (we must be ready 45 mins before, 6:15pm)

Saturday, August 27:
3:30pm — Texas vs Nebraska (we must arrive 45 mins before, at 2:45pm)
6:00pm — Oregon vs Florida (we must be ready 45 mins before, 5:15pm)

If you can help, let me know: heino@uoregon.edu, phone/text: 541-954-0263
I’ll take the first five people who sign up for each match.

We collect balls during the warmup. During the match we roll balls along the sideline to have a ball at each end, ready for the next serve. We can use a mixture of veterans and newcomers! It’s fun!

Matches are in Matt Knight Arena.

August: Week #4 of Harder Running...

We have five weeks until school starts and twelve until NIRCA nationals in cross country. If you’ve been doing aerobic runs, and you’ve done the three previous weeks (listed below), continue with this faster running. Here is Week #4. It includes strides, reps, a short lactate threshold run and a longer run:

On the week of August 22, during one steady run, do 9-12 strides. This time, make every third rep faster than the others. Recovery and emphasis same as in week #1.

On another day, do race-paced repetitions with recoveries of walking and jogging: 4-6 x 2:00 runs with 2:00 jog-walk. If that doesn’t appeal to you, do a ladder instead: 1:00, 2:00, 3:00, 3:00, 2:00, 1:00, with 1-2 minutes of jogging and walking between. The effort is “current cross country race pace.”

On another day, during an easy run, do one mile (or 5:00-7:00) brisk...at about lactate threshold...this should feel good!

Finally, increase your long run by 1-2 miles this week...but only if you feel ready to do it.

(If you haven’t done any of the previous workouts, start with week #1.)


- - - - - Week #3 is below - - - - -

One day, find some hills and do some reps. Every hill is different. Spend 10-20 minutes running up and jogging down. Just get to the top. The effort will take care of itself. No attacking! No race simulations! (If you have any inkling of achilles soreness, do NOT do this workout. Instead, do minute runs on a flat surface again, like last week. Running hill repeats when you’re not ready can wreck your achilles. Jogging down can be hard on your knees. Be thoughtful!)

On another day, do a set of “cruise intervals” which are run at lactate threshold, the same as tempo run pace. (See Week #1 below, third paragraph, for an explanation of lactate threshold and tempo runs.) Cruise intervals are a tempo run broken up into repetitions with very short rest. In this workout, do three or four runs of 3:00 at lactate threshold, with just one minute of jogging between them. If you can’t jog the recovery, you’ve run too fast. This workout is written:

3-4 x 3:00 (lactate threshold) with 1:00 jog

On your long run, do not increase your volume this week. And...if you’re feeling fried, maybe you should cut the run down by several miles or take a rest day. Be smart!

- - - - - Week #2 is below - - - - -

One day, in the middle of your relaxed run, do 8-10 easy strides. Look at Week #1 below for more details.

On another day, after you’ve warmed up with at least two miles easy, do 5-8 one-minute runs at what-feels-like your current cross country race pace. Do one minute of jogging between reps. If you are not able to jog the recovery, you’ve run too fast. This is how I write this workout:

5-8 x 1:00 (XC race pace) with 1:00 jog

On another day, increase your long run by one mile if that seems reasonable. Last week you added 1-2 miles to one of your runs and created a “long run”. Now go a mile farther.

These workouts will get harder almost every week, but we are starting easy.

- - - - - Week #1 is below - - - - -

Let’s keep it simple for now. One day this week, do 6-8 relaxed strides on some soft, firm surface (grass, turf, dirt, track...not pavement). They can be about 100 meters or twenty seconds. Take as much rest as you want between. Run at a speed that’s brisker than your steady run. Look for a feeling of relaxed quickness...it might take several reps or even several sessions to feel good running faster. That’s fine...the ability to run fast and feel good doing it will come back!

Barefoot strides are okay.

On another day, do a short tempo run, just 6:00-8:00 total. Go out for your regular run...in the middle of it, speed up a little, to a faster pace which you can easily hold for six or eight minutes. This is somewhere near lactate threshold. It feels brisk, good, and easy to sustain for several minutes. It’s not even close to cross country race effort or 10km race effort. Someone who sees you running at lactate threshold will know that you are not just out for a run, but will not wonder if you are in a race.

On another day, do one longer run that’s one or two miles longer than any of your others during the week. This is your first weekly long run. You can build it gradually to 12-16 miles during the fall.

Everything Below This Line is Repetition of Last Week


NIRCA and our Cross Country Schedule (same as last week)

NIRCA requires every runner who wants to go to nationals to compete in at least one of their “qualifying” races this fall. We think that our Oregon Club Invitational on Saturday, October 8, will be approved as a qualifier.

The other “qualifying” race is the NIRCA Pacific Regional at Crystal Springs in Belmont CA (SFO Bay Area) on Saturday, October 29. You must run in one of those two races to be considered for our team at NIRCA Nationals in Hershey PA on November 12. As coach, I will pick the team (seven women, seven men) from among our “qualifiers”, based on your season’s performances.

We must send some runners to the Pacific Regional for our Club to be eligible as a group for nationals.

NIRCA Nationals will cost us about $10,000 for 13-15 people to go on a four-day trip to Pennsylvania.

Volume BuildUp...Those Two Methods (same as last week)

Even though you are beginning to a add a bit of quality to your training, you can still continue your buildup of aerobic volume. (If you haven’t started a buildup yet, read the section below).

Some of you count miles, some of you don’t. This is the time of year when cross country runners do mostly easy-paced, steady runs in gradually increasing amounts.

These runs establish an aerobic base, build muscular endurance, and toughen connective tissue (tendons, ligaments, cartilage). The intensity stays low as the volume increases.

If you’re just now starting your buildup of volume, and you want to count weekly miles, here are two ways to progress:

Plateau method: 30-30-35-35-41-41-48-48-56-56
--a gradual increase, but with plateaus to “consolidate your gains” and be sure that you’re ready for the next step up. Jack Daniels suggests three-week plateaus, with slightly bigger jumps.

Dropback method: 30-36-42-36-42-49-42-49-57-49
--you build up two weeks then drop back for one week. The progress seems slow but the chance of being hurt or worn out is small.

Can you still accumulate a slightly greater volume of running this summer than you’ve done before? It’s time to start!

You can build from whatever volume you are doing now to some amount that, for you, is a lot. Hit your high mileage in early or mid-September. Get some work done, and arrive in the fall feeling that you’re well prepared...ready to do hard days twice a week in late September, and a long run on the weekend.

But don’t be a slave to mileage! There is virtue in rest. And it’s better to not risk a blowup. If you get five or six days in week a week exactly as you want them, that’s a pretty high success ratio. It’s better to get to Eugene in the fall healthy and ready, than to have gone over the edge by pushing too hard.

Plan to arrive here in the fall ready to start a season. I’ve started to give you sample workouts (above) so that you can build up to full workouts by late September.

Don’t know how to start your buildup? Look below.

If you have specific questions now, email me at heino@uoregon.edu.

Start Here to Build for Autumn (same as last week)

It’s almost August but there is still time to begin your training buildup if you plan to run cross country in the fall. Don’t rush. Start here:

Do you know how many miles or minutes you ran last week? Try to run five miles farther this week…that's 6-9 minutes more most days. Or, you can do a week that feels about the same, but add one more run sometime during the week.

I’d like you all to do gradual increases in volume during August and September. Each week doesn’t need to be more than the previous. You can increase for two or three weeks, then take a light week for recovery (the “dropback method” above).

Don’t try to run faster. Just run a little farther, but not everyday. Build your aerobic base now. Later, you can add some of the faster running which I suggested above.

If you want to do relaxed strides on a soft surface occasionally after a run, that’s fine. Not hard strides...relaxed strides...flowing, feeling good. If you have a good, grassy surface, run some of them barefooted. Synthetic fields are great for summertime barefoot strides! Four or five is just right for now.

If you have access to your high school team or any club, feel free to run with them! They might be trying to get ready for a season which starts several weeks before ours, though, so be thoughtful. Just tag along and enjoy their company. If you run with your high school team, maybe you can add wisdom as a returning alum.

It’s still awhile until school starts. So, start your buildup slowly.

Can't Count? (same as last week)

Are you a non-counter? ‘Like to run, but don’t like to count miles? That works!

If you want to run some cross country or road races in the fall, just try to get out the door most days for a run. Go whatever pace feels good. Keep the routes varied. Find someone to run with.

Running without counting and timing can be fun and rewarding. And you’ll end up running farther and faster over the summer, without trying to.

Come back to Eugene in September, fresh and ready for an enjoyable fall!

Sprinters! (same as last week)

Have you found an activity or two that you really enjoy? Get on a team if you can, any sport is okay. There is still time to find someone to ride with, run with, skate with, hike with, kayak with…

We had a good training group last spring. People who were better prepared had fewer injuries. We had some talent! The all-time lists show it.

You don’t need to train this summer. Your job is to be really active and have fun! And come back to school ready to do some training.

Just One Eugene WeekDay Run This week

We’ll ONLY meet on Monday, August 15, at my house. I’ll be out of town the rest of the week.

Newcomers who are in town for IntroDucktion are more than welcome to join, but I know that your schedule will be pretty filled. Denton White showed up yesterday during IntroDucktion.

I live at 1012 E. 21st Avenue. From the dorms and Hayward Field go south on Agate Street to 21st Avenue. Turn right and go five blocks to the corner of 21st and Harris. I live at the corner. If you can’t find it, phone me at 541-954-0263.

As usual, I’ll ride my bike while you go for an easy, aerobic run. Fun!

2016 Cross Country Schedule (same as last week)

Here are our possibilities:

Sat, Sept 3, OSU Invitational, Avery Park

Fri, Sept 9, Ash Creek Preserve, Western Oregon Univ, Monmouth

Fri, Sept 16, Dellinger Invitational, Springfield CC

Sat, Oct 1, Willamette Invitational , Bush Park, Salem

Sat, Oct 8, “Oregon Club Invitational” Amazon Trail
3 miles for men and women at 9am. Maybe just a tempo run.

Sat, Oct 15, George Fox/Wes Cook Invit., Willamette Mission State Park

Sat, Oct 22?? Beaver Classic, Avery Park, Corvallis (date not firm yet)

Sat, Oct 29, NIRCA Pacific Regionals, Crystal Springs, Belmont CA

Sat, Nov 12, NIRCA Nationals, Hershey PA

Local Road Races in August and September (same as last week)

Sat, Aug 20, Willamette Family Run 5km, Maurie Jacobs Park, Eugene, 9:30am
Sat, Aug 20, Sylvan Ridge Twilight 5km, Sylvan Ridge Winery, Eugene, 6pm

Sat, Aug 27, 5K on the Runway, Eugene Airport, 2pm

Sat, Sept 3, Hardesty Hardcore Trail, Oakridge, 14 miles, 5.5 miles, 8am

Mon, Sept 5, Eugene Brews Cruise 5km, Hop Valley Brewing, Eugene, 12 noon

Thur, Sept 8, OTC Monthly #7 5km, Amazon Community Center, Eugene, 6pm

Sat, Sept 10, Walterville Waddle 5km, east of Springfield, 8am

Sat, Sept 17, Prefontaine 10km, Coos Bay, 10am

Sun, Sept 25, Race for the Ace 5km, Alton Baker Park, Eugene, 11am

Details at: http://eclecticedgeracing.com/Race_Calendar.html

We're Up to 20 Newcomers to Club

Our newest:

Danielle Girard
daniellegirard.14@gmail.com
junior, Lane CC, Sheldon HS

Nicole Ann Isabella Liaw
nicoleannliaw@hotmail.com
transfer student, Singapore

Nicolas Coursodon
coursodon@gmail.com
France (spouse of visiting scholar)

Kiana York
kyork@uoregon.edu
UO junior, Hawaii

And our first sixteen…

Carter Christman, carterxman@gmail.com, frosh, Tesoro HS, Rancho Santa Margarita CA
Justin Gallegos, justing411@gmail.com, frosh, Hart HS, Santa Clarita CA
Jessica Sumner, 4jessicasumner@gmail.com
Madeline Volk, madelinevolk17@gmail.com, frosh, St. Mary’s, Medford

Nick Rogozinski, nrogo98@gmail.com, frosh, Rancho Buena Vista HS, Vista CA
Ben Rakestraw, brakestr@uoregon.edu, frosh, Winnetka IL
Denton Wright, denton.blu.wright@gmail.com, frosh, Bend HS
Stephen Medlar , stephenmedlar@hotmail.com, Ph.D. student, Univ. of Georgia

Rennie Kendrick, rennie.kendrick@gmail.com, frosh, Grant HS, Portland
Jonathan Breckheimer, eednob@yahoo.com, frosh, Stillwater MN
Marin Fredrickson , mnfredrickson@gmail.com, frosh, Minnehaha Academy, Minneapolis MN
Nicole Mowery, nicolemmowery@gmail.com, frosh, South Eugene HS

Taylor Rezell, taylor.rezell4@gmail.com, frosh, Sheldon HS, Eugene
Spencer Green, green.spencer98@gmail.com, frosh, Long Beach Poly HS, CA
Olivia R Dillon , odillon@uoregon.edu, frosh
Sarah Birnbaum, sbirnbaum2@gmail.com, frosh, San Ramon Valley HS, Danville CA

Welcome to all of you!

============

‘See you,
Tom Heinonen
coach

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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.