12-13-2014

Holiday...running!



You made it to break time! Enjoy your holidays and come back in three weeks healthy and ready for more UO Running Club!

I’ve written general and specific workout plans for the break. Take a look. There might be something there for you. Sprinters too!

If you plan to be in Eugene, though, during the break, call or text me (541-954-0263) and I’ll be happy to ride my bike with you while you run. Or, you can email me at: heino@uoregon.edu.

Thanks to all 21 of you who have already written fund-raising letters or donated! Our latest donors are Jill Petrowski and Connor Shimamoto. Women lead men, 12 to 9, but men will rally!

And thanks to all our Club alumni who are the backbone of our fund-raising efforts.

There’s still time for you to donate $25 or write letters when you get back. Do your family have ideas about whom to write to? Bring the addresses in January! Or a check.

When you Come Back

On Monday, January 5, 2015, we’ll start with 3:00pm workouts on school days. We’ll run mileage and strides for the first week of winter term and start doing some drills.

We’ll add “hard day” workout times, mostly on Tuesdays, on January 13. We can also have a hard day on Friday afternoon.

Then we’ll start with a once-a-week track workout on January 27 (5:30pm at Hayward Field).

For our sprint group, we’ll have field conditioning in January in place of most aerobic runs. It’s time!

Remember, we’ll go back to our regular site, on the field between the rec center and the Bowerman Building, just off 15th Avenue, for winter term.

The Track, The Road...The Trail?

We’ll compete in one-mile club races indoors in Seattle on Friday, February 13.

The first track meet outdoors will be in early March. There will be meets at Western Oregon, Willamette, Lane CC, and maybe in Gresham and Oregon City. A few of our fastest runners might get into UO meets at Hayward Field. There will be no Oregon Preview. I hope we can get our relay teams into the Oregon Relays again!

I’ll send you the complete track schedule once the intercollegiate teams have posted theirs.

There are good local road races in mid-February, the Truffle Shuffle and the Couple’s Classic. Eugene Marathon and Half-Marathon will be on Mother’s Day, Sunday, May 3…a great weekend to aim for!

We’re hunting for good overnight trips for road/trail races in both winter and spring term! Ideas?

Winter Break For Distance and Middle-Distance Runners

Here are four holiday workout plans. Pick one...

a) GENERAL PLAN FOR MAINTENANCE RUNNING:
...with no races in sight, a relaxing break:

--Run or do an alternate aerobic activity (AAA) 5-6 days per week.
--AAA includes swimming, running in the water, skating, cross country skiing, exercise machines (EFX, stairmaster, rowing machine...you name it!), canoeing, sea kayaking, aerobics, rollerblading, spinning.
--Run every day that it’s the obvious thing to do...do those other aerobic activities when the opportunity arises or the weather dictates.
--Exercise with a friend whenever you can...we all know that running by appointment makes the first step a lot easier!
--If you’re having trouble getting out the door, run right away in the morning, before breakfast. You’ll be glad you did!
--If you need variety...find different routes. Get someone to drive and drop you off, then you can do a one-way run back.
--Run errands. Change the speed of part of your run. Find some hills.
--If you actually have mileage goals, plan it out a little:
15-18 miles per week means you run 3 miles 5-6 times per week.
24-25 miles per week means 5 runs averaging 5 miles, or 6 runs averaging 4 miles.
39-40 miles per week means 8 miles per day if you run 5 times, 6.5 miles if you run 6 times.

* * * * *

b) SPECIFIC PLAN FOR MAINTENANCE RUNNING:
...it’s easier to get out the door when someone tells you what to do, so try this!

Here’s a plan for 25 miles per week. (Double each day to maintain at 50 miles per week, or do 6 days and add an average of 3.5 miles per day. Split your runs into two-a-days if it’s easier for you.)

Sat, Dec 13: 5 miles relaxed, thinking about three weeks without school
Sun, Dec 14: day off...complete rest unless you go shopping.
Mon, Dec 15: 4 miles including 6:00 brisk...finish with a half-dozen drills. Remember any?
Tue, Dec 16: 6 miles with a friend...then demonstrate abs or planks.
Wed, Dec 17: 5 miles including 3 x 1:00 (1:00 per mile faster than usual)
Thur, Dec 18: AAA...do something fun and active...or go shopping again
Fri, Dec 19: 4 miles slow and easy...sightseeing!
Sat, Dec 20: 6 miles...with some hills or a little fartlek.
Sun, Dec 21: complete rest

Mon, Dec 22: 7 miles including 6 x 1:00 (lactate threshold) with 1:00 jogging between.
Tue, Dec 23: 5 miles with a friend...or try a one-way run if you dare!
Wed, Dec 24: 3 miles very relaxed...waiting for Santa...and shopping for stocking stuffers!
Thur, Dec 25: Merry Christmas! An afternoon walk...or something to get out of the house.
Fri, Dec 26: 6 miles on a different course than usual...and 5:00 brisk. Drills too?
Sat, Dec 27: 4 miles including 5 x 100m of relaxed striding along the way.
Sun, Dec 28: Sleep in, think about running, then find a sushi place or ramen place.

Mon, Dec 29: 6 miles including 5:00 brisk.
Tues, Dec 30: just 3 miles...then some easy strides. Mow the lawn or shovel snow.
Wed, Dec 31: Quick 5-miles. Calculate year’s mileage.
Thur, Jan 1: Sleep late, watch the Ducks in the Rose Bowl, then do some planks.
Fri, Jan 2: 5 miles, abs/planks/drills before breakfast..then take a nap.
Sat, Jan 3: 6 miles including 10-12 minute tempo. Pack?
Sun, Jan 4: Day off. What do you want to do with your running in 2015?

That’s three 25-mile weeks!

* * * * *

c) GENERAL PLAN FOR MILEAGE BUILDUP:
...for runners who have rested or decreased their running after cross country, and want to gradually increase their volume as prep for races in the winter or spring:

Although it’s a long time until track meets outdoors, it’s good to begin a mileage buildup now...as long as you realize that there will be 8-9 weeks during winter term before the first outdoor track meet.

I suggest a 5-mile per week increase from week to week during the three-week break...for example, 25-30-35 miles or 40-45-50 or 60-65-70. Maybe this is too much! You might do one “plateau” week or a “dropback” week.

But, please, don’t be a slave to mileage! Mileage is the simplest way to measure your running but it isn’t the only way.

Look at these suggestions but adapt them to your setting and background:

--I suggest that you do 6 days per week of running if the local conditions allow it. If you want to train, but the weather is atrocious, do AAA as listed in plan a) above...and don’t try to make up the mileage.
--Do one longer run each week, say, 3-4 miles longer than any other day.
--Do two runs each week that have something extra...a short fartlek, hills, light repetitions, some tempo running or cruise intervals, cutdowns...these should be for variety more than to greatly improve your fitness.
--Do one really unique run each week...examples: one-way, errands, totally new route, with an old friend.
--Do two very easy runs each week.
--Remember, if you are able to do most of what you’ve planned, that’s good. Don’t rush it!
--Split up your runs into two-a-days whenever you wish.
--Once school starts in January, there will be 8-9 weeks of training opportunity before outdoor track meets...six weeks until the Valentine road races and UW indoor.
--We will do some off-track reps in the last half of January and start training on the track on January 27.

* * * * *

d) SPECIFIC PLAN FOR MILEAGE BUILDUP:
...day-to-day approach to plan c), following the suggestions...no thinking required!

Here’s a plan for 40-45-50 miles per week: [add 3-4 miles three times each week and you have 50-55-60...be cautious!] Do two-a-days anytime it works better for you.

Sat, Dec 13: 6 miles relaxed
Sun, Dec 14: AAA (see plan a, above) and enjoy it! Do what you couldn’t do in Eugene.
Mon, Dec 15: 7 miles with 5 x 100m easy striding for fun...finish with drills you remember.
Tue, Dec 16: 5 miles with an old friend or a good dog.
Wed, Dec 17: 6 miles including 10-12 minutes brisk, then a long nap.
Thur, Dec 18: 5 miles really easy, then abs or planks
Fri, Dec 19: 7 miles including 5 x 2:00 (lactate threshold...tempo run pace) with 1:00 jog between. Don’t go too fast!
Sat, Dec 20: Long run 10 miles, then think about stretching...or 2014 track season.
Sun, Dec 21: Day off. Do something which is not training.

Mon, Dec 22: 8 miles including a light fartlek session...finish with a few drills.
Tue, Dec 23: 6 miles pedestrian, then 8:00 abs or planks.
Wed, Dec 24: 7 miles with a couple hills. Santa, bring it!
Thur, Dec 25: Merry Christmas! Go for a walk then make snow angels or rake leaves.
Fri, Dec 26: 8 miles including 10 x 1:00 (10 km race pace) with 1:00 at steady-run pace between...more is okay.
Sat, Dec 27: Do your week’s long run (11 miles), take a nap. ‘Switch Sat and Sun?
Sun, Dec 28: 5 miles easy or go skating, surfing, sledding, or bobbing for apples.

Mon, Dec 29: 8 miles including 5 x 2:00 (10km race pace or faster) with 2:00 jog-walk...pavement is okay.
Tue, Dec 30: 7 miles, just float along..or hiking? Nordic skiing? Canoeing? Inline skating?
Wed, Dec 31: 9 miles including two or three pickups, 4:00 each (just a little faster than your steady run pace)...then add up your year’s mileage! 1000 miles? 2000?
Thur, Jan 1: A day off to start the year. Watch Ducks in Rose Bowl! Then, a nap.
Fri, Jan 2: 8 miles including a couple hills (no extra effort...just get over ‘em)...more is fine.
Sat, Jan 3: Long run: 12 miles on your favorite route. Then pack!
Sun, Jan 4: Ease through 6 miles pondering your running for 2015.

That’s three buildup weeks...40-45-50 miles. Practice your arithmetic and adjust this to the numbers that fit your needs. If it’s too much, do a “plateau” week or a “dropback” week.

* * * * * * * * * * * * * * * * * * * *

Make the effort to try one of these plans, but don’t worry about getting everything done. You can succeed if you strive for excellence, not perfection!

Sprint Suggestions...Time to get ready?

For our Club members who want to sprint in the spring, here are my suggestions to help get ready for winter term:

--Try to be active everyday.
--Take advantage of being away from school, at home or traveling, to do some activities that you can’t easily do on campus.
--Soccer, flag football, ultimate, rat-ball…are all good. So are in-line skating, surfing and snowboarding…and shoveling snow.
--Go to the track or a turf field two or three times each week...

Warmup: jog 5:00-10:00 to warm your muscles and connective tissues.

Stretch: Go slow, be relaxed, work all the major muscle groups.

Drills:
child skip,
child skip with big arms,
side run,
three-step reach,
A skip…starting with “posture reset”,
B skip/paw,
carioca/grapevine,
three-step reach,
butt kicks,
eggbeater arms,
leg swings facing wall/fence,
leg swings next to wall.

Strides: 4 x 50m...relaxed, but each one a little faster than previous...walk back

Workout choices:

a) 3-5 x “X” ...stride diagonally across a turf field to opposite corner, walk or jog across the end of the field (end zone of football field), stride diagonally across again, walk/jog back to start...that’s one “X”.

b) Speed Zones: 30m buildup to a fast 30m, then 30m+ ease out. Walk 2:00 between reps. Do 4-6. These should be gradual accelerations to a high speed that you can maintain for 30m without strain, followed by an effortless, floating ease out.

c) Speed endurance: 8-10 x 100m “on the minute” ...start one every 60 seconds. It will be easy, then it will be hard.

d) Hills: Can you find a hill to do a few reps on? Don’t run hard. Just get to the top, then jog/walk back down. 20 minutes total time?

e) Track: If you have access to a track, try one of these:

1) 4-5 x 200m (as if you were going to run an 800 time trial) with 200m of walk and jog between.
2) 5 x 150m (relaxed pace, but with a 50m segment of each rep at “down-the- backstraight-of-a-400m” pace). Walk back to the start.
3) Ladder: 100m, 200m, 300m, 200m,100m (all relaxed...75-80%?...800m race pace?). Take as much rest as you want.
4) Over-distance ladder: 100m, 200m, 300m, 400m, 300m, 200m, 100m (Pace/effort: pretend you’re running a mile time trial). Finish before dark!

Try to get into the weight room once-a-week. Do some core strength whenever you’re bored...abs and planks! Relaxed stretching is a good thing.

Come back to campus ready to get the group together and train for races which start in March. Let’s all of our relay records again!

More CIM

Two of our Club alums ran at the California International Marathon last weekend. Kevin Cave went out in 1:17 but ended up running 2:54:06. Brett Ely ran her way into the Olympic Trials and earned $1000, running 2:41:31!

How you doin'?

If you want to let me know how you’re doing during the break, or you have specific questions, please e-mail me at , or phone/text me at (541) 954-0263.

‘Have a relaxing, fruitful holiday, everyone!

‘See you on Monday, January 5, on the intramural field next to 15th Avenue, our regular spot before the construction.

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.