7-21-2014

8:30am runs...juniors all week...all-comers Saturday

The weather will be cooler but there will be hot stuff in Eugene this week. It’s time for the World Junior Championships at Hayward Field! There are kids with credentials everywhere, with their coaches, parents, and chaperones.

Hayward has been ready for a week. ‘Don’t know if we’ll have any Club runners competing in the warmup meet on Monday.

If you are here, take advantage of the Junior meet’s morning sessions…they are free!

Let’s move the morning runs to 8:30am this week, so that I can get to the stadium for the early track/field sessions. Thanks!

There’s a chance to work at the kids' all-comers meet on Saturday, July 26, too. Do it if you can! They still need some help.

Is anyone running the half-marathon on Sunday or the flapjack 5km on Saturday? At least two of our Club alumni will be here to go long.

We’ve added four newcomers in the last week. The list is growing!

Are you gradually increasing your mileage, getting ready for cross country? Now is the time!

The Oregon football teams plays at Cal on the night before we run in the NIRCA Pacific Regional at Stanford. The game is actually in the 49ers’ new park, Levi’s Stadium. Unfortunately, the cheapest ticket is $97. Are there student seats for away games?

Eugene Runs... 8:30AM this week

This week, because of the Junior meet, we’ll meet at 8:30am, Monday through Friday, July 21-25, beginning at my house.

I live at 1012 E. 21st Avenue. That’s on the corner of 21st and Harris, two blocks west of University Street.

If you ride your bike to my house, please bring a lock. I’ll be riding my bike as you run, so there won’t be anyone to watch your bike. You can leave bags, shirts, phones inside the house if needed.

Cross Country Possibilities

New: The Willamette Invitational will be on Saturday, October 4. For most of you, it will be the first chance to race. Women run 5km. Men run 8km, so it will be a big step up for our freshmen. And the fields will be 250+ runners. Welcome to college!

New: On October 18 the Lewis & Clark Invitational is at McIver Park. We haven’t done that one for several years. It might be the right race at the right time!

New: We might take a look at Red Lizard’s series of Stumptown races in Portland to fill our schedule. They are competitive and the courses are interesting.

* * * *

The NIRCA Pacific Regional and the Beaver Classic both are on the weekend of October 24-25. We’ll aim at regionals.

The Mike Hodges meet is on Saturday, October 11. We might consider that one.

The Dellinger Invitational is on Friday, September 5. It might be on Pre’s Trail this year. ‘Not sure if we can enter anyone.

NIRCA Nationals are in East Lansing, Michigan, on Saturday, November 15. NIRCA is our national governing body, the National Intercollegiate Running Club Association. They have decided to combine our almost non-existent northwest region with the southwest region (Arizona and California) and hold a pacific regional at Stanford on Saturday, October 24.

That’s the same weekend as the Beaver Classic, but this year I think we better support NIRCA and go to Stanford. Road trip!


Saturday All comers Long Jump... Help!

Next Saturday, July 26, we’re looking for help with the long jump at the morning all-comers meet at Hayward Field. It starts at 9am and might last until noon. There will be pizza for volunteers at the end of the meet. No experience needed. Let me know if you’d like to help! It’s fun.

heino@uoregon.edu

Saturday will include two short road races and FOUR track meets at Hayward!

Four More Newcomers

Our list of new Club members for next fall grows! Here are four more:

Krissy Sonniksen
grad student, Portland


Isaac Gibson
frosh, San Antonio TX


Blake Chiuminetta
frosh, Dripping Springs TX


Sara Bagnell
frosh, Point Loma HS, San Diego


Our 13 “old” newcomers:

Trevor Soucy
frosh, Springfield HS


Mike Matuszak
PhD student Economics, North Central College
mtmatuszak@gmail.com

Nick Tremonti


Ron Desisa
frosh
ron.desisa@gmail.com

Robbie Ellis
frosh, Tualatin
hurdler, long and short, relay runner


Sarah Stubblefield
frosh, Southwest Christian (Portland)
800m, 1500m
<96smileyface@live.com>

Brandon Sov
frosh, South Eugene


Mackenzie McConnell
UO soph, Cottage Grove
kenzie.jane331@gmail.com

Jacque Greazzo
frosh, Pinkerton Academy, New Hampshire
sprinter, heptathlete


Brent Lessley
UO soph from Puyallup WA
blessley@uoregon.edu

Josh Christensen
grad student


Cereescia Sandoval
grad student
cns@uoregon.edu

Mandi Jasmin
UO soph from Lake Oswego
mjasmin@uoregon.edu

Need a Build up Method? (Same as last week)

Some of you count miles, some of you don’t. This is the time of year when most runners preparing for cross country do 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 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.

There are 10 weeks until fall term starts on September 29 and 17 weeks until NIRCA Nationals in cross country.

Can you accumulate a slightly greater volume of running this summer than you’ve done before?

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’ll give you sample workouts later this summer so that you can build up to full workouts by late September. It’s too soon now, though.

‘Need strides...a bit of faster running? Look below.

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.

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!

Build for Autumn, Do some strides (same as last week)

July is the time to start your training buildup if you plan to run cross country in the fall. There is still time. Don’t rush it. Most of you already have been running recreationally for several weeks.

Do you know how many miles or minutes you ran last week? Try to run five miles farther this week...or 6-9 minutes 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 during July and August. 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.

Don’t try to run faster. Just run a little farther, but not everyday. You can build your aerobic base now...and do some faster running later this summer.

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! Five or six 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 graduated senior.

Our first good chance to race is usually two weekends before school. It’s a very low-key meet here in Eugene at Lane Community College, the Northwest Classic...a big high school meet, but a very small college meet

It is still 8-9 weeks until that meet! That’s a long time. So, start your buildup slowly.

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. Or find someone to ride with, run with, skate with, hike with, kayak with...

We had a great training group last spring. You were better prepared than our previous groups and there were fewer injuries than ever. Much of that was because people trained together earlier. And we had more talent! The records 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.

'Got Progression? (same as last week)

Training theorists generally say that in your training buildup you shouldn’t increase by more than 10% of your previous weekly total. Five miles per week is probably safe, as long as you are willing to take a lighter week when you feel tired.

Jack Daniels, who will be in Eugene tomorrow, suggests holding a mileage level for three weeks, then bumping it up by the number of running sessions you do per week. So, if you have been doing 40 miles per week in six sessions (a total of six training runs in the week), then you can add six miles to your weekly total. Maintain it for three weeks, then go up again.

That plateau method will probably work with just two weeks at any mileage level, but be careful! Rest and easier weeks can really help you if you’re feeling tired!

Three other less-than-stellar training plans are:

a) the blow up plan
b) the down-the-drain plan
c) the I-forgot-to-train plan

=========

‘See you,
Tom Heinonen
coach

← Previous item | Next item →


clubsports

UO Running Club provides the opportunity for students 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 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 brand new program into a 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 throughout the year. 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

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.