7-28-2015

One run, one long jump, one meet schedule.



Did you do any strides last week? Have you thought about cross country season yet? We’re two months from the start of fall term! There is a rough draft of our XC schedule below.

Thanks to all who have helped in the kids’ long jump at the Wednesday all comers meets. There is just one more week left. I hope you can work one more time.

We’re just three weeks away from the first chance to volunteer for the ball crew at the UO women’s volleyball matches. It’s an fun and challenging! And we put $100 in the Club’s account for every match. More on this later!

Next Saturday I’ll start giving you weekly suggestions for your training for our fall season. Keep doing your volume buildup! Gradually. ‘Strides too.

Runs at my house this week? ‘Just on Monday.

Cross Country Schedule...More or less

Here is a rough draft of our 2015 cross country schedule. We will not compete in ALL these meets:

Fri, Sept 11, Ash Creek Preserve, Western Oregon, Monmouth

Sat, Sept 26, "Amazon Collegiate Run" Amazon Trail, Eugene, 3 miles

Sat Oct 3, Bowles/Willamette Invit, Bush Park, Salem

Sat, Oct 10, George Fox Invit, Willamette Mission State Park, Brooks

Sat, Oct 17, Lewis & Clark Invit, MacIver Park, Estacada

Fri, Oct 23, Beaver Classic Avery Park, Corvallis
Sat, Oct 24, NIRCA Pacific Regional Crystal Springs, Belmont CA

Sat, Oct 31, Stumptown Race #3 Gabriel Park, Portland, 4-miles for men and women

Sat, Nov 14, NIRCA Nationals, Lexington, KY

Can you help at the All-Comers Meet?

Emily Jones will be in charge of our officiating group this Wednesday. It’s the final meet!

The Running Club officiates the 7-8-9 year olds’ long jump on Wednesdays in July at Hayward Field. Can you help? We start at 5:30pm and usually get done just after 7pm.

Buildup Method...Plateau or Dropback? (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 nine weeks until fall term starts on September 28 and 16 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? ‘Don’t know how to start your buildup? Look below.

If you have specific questions now, email me at heino@uoregon.edu.

Build for Autumn? Start Here. (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 lots of time, so there is no rush. Most of you already have been running recreationally for several weeks. ‘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 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. Build your aerobic base now. I’ll suggest some faster running for you 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 returning alum.

We’ll probably have a race on September 26…ten weeks from now. That’s a long time. So, start your buildup slowly.

Buildup for what? (same as last week)

NIRCA Nationals are in Lexington, Kentucky, on Saturday, November 14.

NIRCA is our national governing body, the National Intercollegiate Running Club Association). Last year they combined our almost non-existent northwest region with the southwest region (Arizona and California) and held a Pacific regional at Stanford on Saturday, October 24. We could not go to that meet and did not go to NIRCA Nationals.

This fall we will host a meet, perhaps near the end of September, because we can’t afford the expense or time to go to the Pacific meet which likely will be in Southern California.

NIRCA Nationals will cost us about $10,000 for 15 people to go on a four-day trip to Kentucky.

I’ll give you more details about our season as intercollegiate teams publish their schedules.

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!

Sprinters!

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…

Aaron Danny has competed here in the last two all-comers meets!

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 some talent! The all-time lists 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.

One more for us!

We added one more new Club member last week:

Kela Apau kela.apau@gmail.com
frosh, Tigard

Here are the rest of our newcomers for summer and fall:

Morgan Le
mvl@uoregon.edu
frosh, Sheldon HS, Eugene

Tessa Jackson
tessaj@uoregon.edu
UO student

Emily Gonzalez
egonzal7@uoregon.edu
frosh

Misael Flores
mflores2@uoregon.edu
new PhD student in education

Tia Hatton
tiahatton@gmail.com
frosh, Mountain View HS, Bend

Jake Willard
willtl97@yahoo.com
frosh

Curtis Dlouhy
curtis.dlouhy@gmail.com
new PhD student, Economics
Nebraska Wesleyan

Dillon Murphy
dmurphy1903@gmail.com
frosh

Dana Fry
fry22d@mtholyoke.edu
graduate student from Mt. Holyoke

Seth Berdahl
sethhberdahl@gmail.com
frosh, Forest Grove

Lyndi Strange
lyndis8742@gmail.com
summer intern at UO

Sabine Slome
s.l.slome@gmail.com
frosh

Jack Larson collegejbl@gmail.com
frosh

Miles Trinidad
miles.trinidad@gmail.com
frosh, Glencoe HS

Alexa Bailey itsalexaba@gmail.com
frosh, Aloha HS

Leir Martuccio lmartuccio96@gmail.com
frosh, Cibola HS, New Mexico

Welcome all!

Run on Monday?

We’ll meet at 8am at my house on Monday, July 27. No runs the rest of the week. ’Sorry!

I live at 1012 E. 21st Avenue. From the dorms and Hayward Field go south on Agate Street to 21st Avenue. Turn right and go five blocks to the corner of 21st and Harris. I live at the corner. If you can’t find it, phone me at 541-954-0263.

As usual, I’ll ride my bike while you go for an easy, aerobic run. Fun!

=========

‘See you,
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.