Mileage tomorrow! Time Trial? Fall...

Hello UO Running Club — (Saturday, July 11, 2020)

The fall season is still muddled but some conferences and colleges are starting to make sports decisions. The Pac-12 has followed the Big Ten’s decision to attempt “conference-only” competition in the fall. The rationale is that all teams in an event will be enforcing the same COVID-19 rules. Only football, soccer and volleyball were mentioned. …So, perhaps cross country will be regulated differently. Next Pac-12 decision date is July 31.

NWAC, the junior college organization in the Northwest, is letting cross country try to continue (with modifications) this fall. LCC will get a chance to make it work!

Western Oregon, which has two meets we might get to race in, will abide by the rules of GNAC, their conference, which will be released by July 17.


There will be a 2-mile time trial on the track as South Eugene High School at 8am on Tuesday, July 14. It’s the place to be! Last week there were 22 people on the track at 8am, mostly Cathie Bellamy’s masters group, but lots of others too. Eric and I met newcomer Augie Witkowski there.

Bring your racing shoes or bring your mask! ‘See you there…


Sunday afternoon marks the release of week #2 in the Club Mileage Challenge. Will Eric enter? Who else will jump in? Will the rule makers let you count the first week if you didn’t enter it…or just the second week?

There’s till time to enter! Scroll to the bottom of this email and read Eric’s message sent to the Club on June 21…


We added two frosh newcomers this week, Lily McAndrews from Indiana and Keaton Ibendahl from St. Louis. Welcome! We have more newcomers than at this time last summer.

Emma McEvoy
Marist HS, Atlanta, GA

Nile Timmerman
Eden Prairie MN, EPHS

Andrew Vera
Palmdale CA, Quartz Hill HS

Jordyn Holland
jr, Lane CC (SEHS)

Jacob Powell

Themistocles Frangias
Lincoln Park HS, Chicago

Toby Harvey
UO grad student, Computer Science

Macy Farrara
frosh, Clackamas HS

Augie Witkowski
UO grad student Chemistry,
College of St Benedict, MN

Lily McAndrews
frosh, Carmel HS, Carmel IN

Keaton Ibendahl
frosh, Nerinx Hall HS, St. Louis MO


Let’s optimistically assume there will be some races to run in the fall…

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. (We’ll add some quality beginning in August.)

These relaxed-paced runs establish an aerobic base, build muscular endurance, and toughen connective tissue (tendons, ligaments, cartilage). The intensity stays low as the volume increases…and you stay in the hunt in our new mileage test.

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: example — 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. Consider it!

Dropback method: example — 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. You still get there!

There are about 12 weeks until fall term starts…probably plenty of time to accumulate a slightly greater volume of running this summer than you’ve done before. But where to start?

You can build from whatever volume you are doing now to some amount that, for you, is a lot. Aim to 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 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.

[LOOK! I just read that paragraph above to Kelly Graves a minute ago while I was sitting on my front steps. He had walked 15,000 steps-a-day the first five days of July. He’d finished 10,000 already today but said he felt a little gimpy. He’ll take a day off tomorrow…]

Strive for excellence, not perfection!

Maybe you can arrive here in the fall ready to start some racing. I’ll give you sample workouts of faster runs and reps in August so that you can be ready to do to full workouts by mid-September.

If you have specific questions now, email me at .

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 (or maybe not!).

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? ‘Probably best not to get onto a team or work out in a group but there’s got to be something that’s okay.
Be creative!

We hope to have an active sprint training group this fall and beautiful new turf fields to work out on right next to Hayward Field.

NO RUNS IN EUGENE THIS WEEK (same as last week)

I am still not willing or allowed to meet runners for summer runs, given the coronavirus situation, but if you want to come over and chat outdoors, let’s arrange a time!


Some collegiate coaches have released their optimistic cross country schedules as if there will be a normal season.

Friday, Sept 12 Ash Creek Collegiate Monmouth (hosted by Western Oregon)

Friday, Sept 25 Sundowner Invitational Monmouth (hosted by Western Oregon)

Saturday, Oct 3 Charles Bowles Invitational Salem (hosted by Willamette U.)

NEW Sat, Oct 17 Warner Pacific Classic Portland, Lents Park

Most colleges still don’t have their XC schedules posted yet, including UO. It’s not clear whether the “Conference-only” edict includes cross country. Western Oregon’s conference, the GNAC, will decide by July 17…

SCANDIA RUN, REALLY? (same as last week)

They say yes! It’s a flat 10km road race in Junction City, north of Eugene, scheduled for August 15. Start in “waves”. Link here —



Message from Eric Beyerle on June 21 —

As Tom mentioned in the email earlier today, Zoey, Magda, and myself have organized a sort of challenge for this summer.

Given the paucity of athletic competitions right now (and likely stretching into the fall), there is, perhaps, lower-than-usual motivation to train at this point in time. As such, we have decided to jump on the virtual event bandwagon and conduct a sort of intra-club running competition.

We'll be having a mileage competition -- who can log the most cumulative miles (on feet! running!) over the summer. Doing so will involve somehow providing evidence of how much you're running on a weekly basis. Right now, if you want to participate, there are two options:

1) If you don't have a GPS-linked watch, remember your route and use an online mapping tool to figure out the distance. I know of two reasonable ones off the top of my head: USATF Map It (legacy.usatf.org/routes/map/) and MapMyRun (mapmyrun.com). No Badger Miles*, please! You don't have to send me the maps -- I will trust you.

2) If you have a GPS watch, you can use the watch company's default upload site (for example, Garmin Connect for Garmin) and screenshot the weekly total. Or,

3) join the running club's Strava club (https://urldefense.com/v3/__https://www.strava.com/clubs/UORunningClub__;!!C5qS4YX3!VLoaMSba-WiugeRQ7-S1VUK0Sdx5khlTx86GXTTLqTvjjSjuKJtL0g8Za2_dT7IvXA$ ) and post the runs there. If you choose this option, you don't have to send me anything. I will read the weekly totals off the site.

Send me (ebeyerle@uoregon.edu) the weekly totals and I will keep a cumulative leaderboard for those participating. Deadline for submitting weekly totals will be 4 pm each Sunday**; that is when I will be publishing the weekly and cumulative leaderboards.

I'll start keeping track next Monday (June 29th). If you're already on the Strava club page, I'll automatically include you. Otherwise, if you want to participate, just communicate that week's log with me that Sunday (July 5th).

Possibly, there will be other challenges (vert week?) and prizes at the end. Stay tuned.

* https://urldefense.com/v3/__http://thehighschoolrunner.com/2008/06/badger-miles.html__;!!C5qS4YX3!VLoaMSba-WiugeRQ7-S1VUK0Sdx5khlTx86GXTTLqTvjjSjuKJtL0g8Za28IM7E7zg$
**that is, I'll be using Monday --> Sunday training weeks. My apologies if that offends anyone.

Tom Heinonen

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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!



'Starting a Running Club?
'Building Your Club?

Read this, a document written by our Club leaders!


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