Thank you to all fifteen Club members who worked as ball crew at the volleyball tournament this weekend! We made $600 for the Club and showed that we can perform as a group with a lot of newcomers learning our craft. We’re ready now for the rest of the season, which will be immensely easier…just one match per day. And a lot of veterans who are still out of town, plus all our newcomers who just earned “A team” status.
Our crew included Charlie Hodgman, Megan Kupres, Romaine Soh, Brandon Sov, Brian Leeson, Michaela Achilles, Brent Lessley, Josh Gurnick, Kenzie McConnell, Jared Steele, Lacey Aley, Matt Bailey, Rui Yong Soh, Robyn Brigham and Mike Matuszak.
The Dellinger cross country meet is next Friday, Sept 5 at Alton Baker Park in the evening. We have two women and eight men entered along with NCAA Division I teams from American U.(Men), Michigan State (W and M), Oregon (W and M), Oregon State (W), Portland (W), Portland State (W and M), and a few others. I’ll send an itinerary on Wednesday.
The women’s 6km race is at 5:45pm (actually 5750m), men 8km at 6:15pm (7890m). Entry will be free. Temperature will be high. Our entries:
Soh, Rui Yong
This week we’ll stick with 8:30am runs, Monday through Friday, September 1-5, 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.
Oregon Track Club’s monthly run for September is Thursday, Sept 11, 6pm at Amazon Community Center. It’s a low-key 5km road race and entry fee is just $5. Let’s do this for fun!
We have four weeks until school starts and eleven until NIRCA nationals in cross country. Here is Week #5, beginning September 1 (two sessions, a long run and maybe some strides…just one session for people competing at Dellinger):
20-25 minutes of hill running. Just get to the top, don’t attack it. Jog down (do NOT run hard downhill). The hardest that you need to go uphill is the same level of effort which you would use in a race. Try to vary the hills if possible...different steepness, length, surface. Does anyone only have a freeway overpass (live in central valley of California or San Luis Valley in southern Colorado, or in Miami)?
Tempo run 12:00-16:00. See Week #1 below for description of effort.
Long run: same distance as last week (or less if you need the recovery), not longer.
Optional: Any day of the week, you can do 6 x 100m (relaxed stride) with 50-100m jog recovery...see how fluid, relaxed, effortless you can make a stride.
If you are racing on Friday, do either the hills or tempo run. If you want to do both, it’s best to do them on Monday and Wednesday. Regardless, DON’T RUN YOUR RACE in the tempo run...save it for the Dellinger.
- - - - - Week #4 is below - - - - -
It includes strides, reps, a short lactate threshold run and a longer run:
On the week of August 25, 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!
(If you didn’t do Week #1 or #2, start with #1.)
- - - - - 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 - - - - -
We are going to keep it simple for now. One day in week #1, 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 6-8:00 total. Just go out for your regular run...in the middle of it, speed up a little, to a faster pace that 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 think that 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. That will be where you start your weekly long run. You can build your weekly long run gradually to 12-16 miles during the fall.
If you have specific questions, email me at .
If you are already doing more than this, be careful. Make steady progress and be patient!
junior transfer, Riverside City College CA
* * * *
Our 34 previous newcomers:
Trevor Soucy, frosh, Springfield HS, firstname.lastname@example.org
Mike Matuszak, PhD student Economics, North Central College, email@example.com
Nick Tremonti, firstname.lastname@example.org
Ron Desisa, frosh, email@example.com
Robbie Ellis, frosh, Tualatin, hurdler, relay runner, firstname.lastname@example.org
Sarah Stubblefield, frosh, Southwest Christian (Port), 800m, 1500m, email@example.com
Brandon Sov, frosh, South Eugene, firstname.lastname@example.org
Mackenzie McConnell, UO soph, Cottage Grove, email@example.com
Jacque Greazzo, frosh, Pinkerton Academy, NH, sprinter, hept, JGreazzo73@yahoo.com
Brent Lessley, UO grad student, Puyallup WA, firstname.lastname@example.org
Cereescia Sandoval, grad student, email@example.com
Mandi Jasmin, UO soph, Lake Oswego, firstname.lastname@example.org
Krissy Sonniksen, grad student, Portland, UO track alum, email@example.com
Isaac Gibson, frosh, San Antonio TX, firstname.lastname@example.org
Blake Chiuminetta, frosh, Dripping Springs TX, email@example.com
Sara Bagnell, frosh, Point Loma HS, San Diego, firstname.lastname@example.org
Erin Herting, frosh, Monte Vista HS CA, email@example.com
Emma Decker, soph transfer, firstname.lastname@example.org
Jenn Lewis, UO doctoral student, Clinical Psychology, email@example.com
Brittany Day, transfer from Univ. of South Carolina, from New Jersey, firstname.lastname@example.org
Jane Ward, Education grad student, email@example.com
Madeleine Kern, junior transfer from Seattle Pacific, firstname.lastname@example.org
Hayley Scott, frosh, Toronto ONT, email@example.com
Josh Gurnick, undergrad, Woodland Hills CA, firstname.lastname@example.org
Chin Hui Ng, transfer, Singapore, email@example.com
Alison Goodwin, UO writing associate from Albuquerque, firstname.lastname@example.org
Evan Pardi, UO triathlete, junior, email@example.com
Michaela Achilles, exchange student from Stuttgart, Germany,firstname.lastname@example.org
Audrey Roberts, returning UO student, Bend OR, email@example.com
Nora Sawyer, frosh, Cleveland HS, Portland, firstname.lastname@example.org
Simon Bensoussan, UO sophomore, email@example.com
Angelin Figueroa Rivera, exchange student from Puerto Rico, firstname.lastname@example.org
Josh Pasos, grad student, architecture, email@example.com
Matt Stephens, frosh, firstname.lastname@example.org
Welcome, one and all!
Fri, September 5 Bill Dellinger Invitational Pre’s Trail
Fri, September 19 Northwest Classic Eugene (Lane CC)
Sat, October 4 Willamette Invitational Salem (Bush Park)
Sat, October 11 Mike Hodges Invitational Clackamas CC
Sat, October 18 Lewis & Clark Invitational McIver Park
Sat, October 25 NIRCA Pacific Regional Crystal Springs, Belmont CA
Sat, November 15 NIRCA Nationals East Lansing, Michigan
A few newcomers have struggled with what to call me! Let’s keep it simple. Just call me “Tom”. I’ll call you by your first name too, as soon as I connect name and face.
Have you done anything? Played hard? Worked all day everyday? Stay active! And be ready to do some prep work in the intramural field during fall term.
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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!