Week #3, volleyball date change, tournaments
Hey there, UO Running Club — (Saturday, August 12, 2017)
It’s cooled off in Eugene for a few days in spite of forest fires all around the state. We’re just a few days away from the solar eclipse. Mania is growing!
Have you been doing the harder training? Week #3 is below.
We had a solid ball crew for the alumni volleyball match on Thursday night but it was canceled and replaced by a Saturday night instrasquad match. I need help! And keep in mind that there are two six-match tournaments in early September. We will need help if you are in Eugene!
Our student coordinators are already at work preparing for the fall. Thank you!
There is a date change for the volleyball match this week…
I just noticed that the alumni match is no longer on the UO volleyball schedule. Instead there is a Saturday night Green vs Yellow match.
We had a ball crew of Brian Leeson, Rebecca Lee, Eric Beyerle, Jake Willard and Jason Bibeau ready for Thursday. I’ll contact all of you to see if you’re good for Saturday night instead…6:15pm arrival for a 7pm match. Geez!
Newcomers, our ball crew retrieves balls during warmup. During the match we retrieve balls and roll them along the sideline so that we have a ball at either end of the court at the end of each point.
It’s a great fund raiser for the Running Club...and it’s fun!
Five or six people make a full crew for each match.
The match is at 7pm and your arrival time is 6:15pm.
Together, we earn $100 per match for the Club.
The two tournaments are from Thursday, August 31 through Saturday, Sept 2, and Thursday, Sept 7 through Saturday, Sept 9. That’s six matches each weekend, so we’ll need help!
We’ll meet Monday, August 7, through Friday, August 11, at 8am.
I live at 1012 E. 21st Avenue, on the corner of 21st and Harris. From the dorms, that’s six blocks south on Agate Street, then five blocks west on 21st. You run. I ride my bike!
On Monday, August 14, there are six weeks until school starts and 13 until NIRCA nationals in cross country. Here is your week #3 with some faster running.
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!
(If you didn’t do Week #1 or #2, start with #1 below.)
- - - - - 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.
Strides, short tempo, longer run…that’s where we’ll start. Now, the “ifs”:
1) If you have specific questions, email me at .
2) If you are already doing more than this, be careful. Make steady progress, but be patient!
3) If you haven’t even started a mileage buildup yet, read below! There is still time! Find out how to start and select a method…
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.
There are seven weeks until fall term starts on September 25 and 15 weeks until NIRCA Nationals in cross country.
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 .
It’s 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.
School starts six weeks from now. That’s still awhile. So, start your buildup slowly.
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!
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…
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.
NIRCA is our national governing body, the National Intercollegiate Running Club Association.
NIRCA Nationals are in East Lansing, Michigan, on Saturday, November 11. It’s on the campus golf course at Michigan State University. NIRCA Regionals, which we must attend (as explained below), will be in California sometime in late October.
This fall we will host a meet again as an alternative for our individual runners who can’t to go to the Pacific regional. Our meet will be on October 7…very low key! Every runner who wants to go to Nationals must run in a NIRCA "qualifying" meet. Our meet and the Pacific regional are the two opportunities. I pick our top runners, based on the season's performances, who have run in one of the "qualifying" races.
NIRCA Nationals will cost us about $10,000 for 13-15 people to go on a four-day trip to Michigan.
Now, the NIRCA rule changes this year to get to Nationals:
One, we must send a complete men’s team and a complete women’s team to the NIRCA Pacific Regional. We don’t know where or when that regional will be yet. Last fall it was in the San Francisco Bay Area on the final Saturday of October.
Two, on September 1st, NIRCA will determine how many teams from each regional get to run in the Championship race at NIRCA Nationals! There are seven regions. Last year there were more than forty teams in the Championship men’s and women’s races. So, it seems that approximately six teams should qualify out of each regional. But we really don’t know yet…
Registration is open for the 2017-2018 school year. It’s required for both new members and returning members. Here’s how:
1. Go to: https://orgsync.com/login/university-of-oregon and log in with your Duck ID
2. Search "Running Club" and go to the home page
3. Click "Join Now" in the right hand corner
4. Click the subtitle "Forms"
5. Select: REGISTRATION-Club Members 2017-2018
6. Begin form.
1. Go to: https://orgsync.com/50210/forms/263116
2. Begin form.
It's a very quick sign up. ‘Gotta do it to run with the Club.
These are all the races we might be able to enter runners in:
Sat, Sept 2, OSU Preview, Avery Park, Corvallis
Thur, Sept 7, Oregon Preview, Springfield Country Club
Friday, Sept 8, Ash Creek Preserve, Western Oregon U., Monmouth
Fri, Sept 29, Dellinger Invitational, Springfield Country Club
Sat, Sept 30, Willamette Invitational, Bush’s Pasture Park, Salem
Sat, Oct 7 UO Club race “qualifier”, Amazon Trail, Eugene
Sat, Oct 14, George Fox Classic, Willamette Mission State Park, 9am
Sat, Oct 14, Lewis & Clark Invitational, McIver Park, Estacada
Sat, Oct ??, NIRCA Pacific Regional “qualifier” ??
Sat, Nov 11, NIRCA Nationals East Lansing, Michigan
NEW date?? NXN community race Portland
If you plan to come to IntroDucktion, and you’d like to get together, email me at and tell me when you are coming to campus. Then when you get here, you can phone or text me at 541-954-0263, so that we can arrange at time and place to meet. And we’re all on first name basis, so I’m Tom.
We added one more newcomer last week:
NEW Joshua Taylor
Joshua M Taylor
Mason Williams, , frosh, Portland, Jefferson HS, sprinter
Jaidin Tharanee, , frosh
Emma Stevenson , , frosh, Bend, Summit HS
Nathan Thompson , , frosh, Westview HS, sprinter
Tyler Hayward, , sprinter, transfer
Hunter Kellerman, , sprinter
Ben Schoonover , , frosh, Virginia
Carl Bieker, , frosh, Churchill HS, Eugene
Anna Geffen , , frosh, Stadium HS, Tacoma
Mark Wang, , transfer from Univ of Marin
Drew Cardinale, , frosh, Clackamas HS
Sayge Hansen, , frosh, Sheldon HS, Eugene
Marie-Rose Tonguino, , transfer, Guinea, Franklin HS Portland
Caela Fenton, , PhD student, English, Queen’s University
Audrey Landes, , frosh, San Diego
Vadim Pelavin, , frosh, Vintage HS, Napa CA
Liam Taylor, , sophomore
Zach Schmidt, , grad student, Inver Grove Heights MN
If I missed you, please let me know!
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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!