MLK? Yes! Hayward Tuesday? Yes!

Hello, UO Running Club — (Saturday, January 18, 2025)

We WILL meet at 3pm Monday, the MLK school holiday. Come and run! We have frisbees again too.

Our track sessions in Hayward Field start on Tuesday, January 21. You MUST be there by 6pm. The gate opens and closes! 17th and Agate, across from the fire station. Do your warmup run before 6pm.

—We’re up to 49 paid Club members.
—Marathon injury prevention workshop info is below. It’s January 29, for you! First 20 sign-ups get a spot!
—No more Tuesday 3pm sessions at the REC.

WINTER TERM WORKOUTS — WEEK #3

Mon, January 20, MLK school holiday — 3pm: relaxed run from IM field

Tues, January 21 — 6pm (YOU MUST BE ON TIME!) Do your warmup run before arrival at southeast corner of Hayward Field across from the fire station on Agate at 17th. The gate opens at 6pm, we go in, then the gate closes and locks.

Middle distance runners AND distance runners: [STAY CONTROLLED...IT’S EARLY]
Drills, relaxed strides
1 x 1000 (5000m date pace) with 400m jog-walk
1-2 x 800m (5000m date pace, then last 200m faster) with 400m jog-walk
2-4 x 400m (3000m date pace, or cutdowns = each faster than previous) with 200m jog-walk
2-4 x 200m (1500m date pace, or cutdowns) with 200m jog-walk

Sprinters: Michael Donawa’s workout or
Drills … then pick from these sets:
3 x 50m (easy, relaxed stride) walk back…this is part of your warmup
2 x 150m (mix 50m segments of float and fast) with 150m walk-jog back to start
2 x 200m (second 100m faster) with 200m walk-jog
3-4 x 30m (quick) “standing falling” start from posture reset…walk back
1 x 300m (strong…get out quickly, hold it for 150m, then float a few meters, then attack to finish)

Wed , Jan 22 — 3pm: relaxed run from IM field

Thur, Jan 23 — 3pm: relaxed run from IM field, plus abs or planks (both?)

Fri, Jan 24 — 3pm: relaxed run from IM field or lactate threshold workout (tempo run 15-20 minutes, or cruise intervals 3-4 x 4:00 with 1:00 jog)

Sat, Jan 25 — on your own: exploring run

Sun, Jan 26 — on your own: longest run of week … or a nap

TRACK MEETS IN 2025. TWO NEW MEETS AT LANE

MARATHON TRAINING INJURY PREVENTION WORKSHOP

Hello Tom and Run Club Leaders,

This is Justin Banks, I am a physical therapist at the U of O Student Health Center and infrequent UO Run Club Participant. The physical therapy department at the health center is putting on a talk/workshop about injury prevention pertaining to marathon training, specifically Eugene. The program will take place on January 29th at 5:30 and will last roughly an hour and a half. It will be lecture/discussion and include some exercise instruction. We are limited to 20 slots due to space, so we are having to have people RSVP. Below is the link to sign up for the event and attached is a flyer. Tom, I was wondering if you would be willing to include this info in your Run Club e-mail newsletter and if all of you could help me get the word out to anyone who might be interested. Let me know if you have any questions and thank you!

https://calendly.com/ducknest/injury-prevention-workshop

Justin Banks PT, DPT, OCS, CSCS
Physical Therapist, University Health Services
University of Oregon | University Health Services
1590 E. 13th Ave., Eugene, OR 97403
Office phone 541-346-4401 Email: banksj@uoregon.edu

EUGENE HALF-MARATHON, MARATHON, 5KM

It’s not too early to look forward to the biggest road races of the year in Eugene! They are on Saturday, April 26 (5km), and Sunday, April 27 (Eugene Marathon and Half-Marathon). They all finish in Hayward Field! Here’s the link:

https://www.eugenemarathon.com/

In the 5km race, if you beat Flapjack (men) or Flapjill (women), you win a year’s supply of Krusteaz pancake mix…

NEW TOTAL: $50 TO BE IN CLUB. 49 HAVE PAID. YOU?

**If you’ve paid online and you’re NOT on my list below, let me know at heino@uoregon.edu. 47 people have paid the Running Club yearly fee:

Ben Blonigen, Michelle Lopez, Kellan Murakami, Henry Domnarski, Patrik Balazs, Carter Phillips, Erik Danzer, Ashton Curl, Daphne Vostral-Shauer, Toby Brewster, Tim Scott, George Hervey, Mandy Ho, Hayden Brandt, Eli Bernell, Jack Snowden, Cooper Kingsbury, Jai Shah,

Robin Fernandez, Carson Houchen, Amalie Odegaard, Erik Barr-Zeilon, Miles Freightman, Nikhil Gujadhur, Evan O’Malley, Josh Gordon, Renee Gordon, Rodrigo Torrellio, Ari Yamada-Levy, Michael Little, Wesley Pheffer, Erinn Vargas, Seth Lewis, Emmett Reynier,

Jacob Cohen, Erick Munene Njue, Shannon Hugard, Avery Hackenberg, Hana Mazur, Izzy Pope, Rosie Baquie, Charlie Kirkendall, Lynell Cuddy, Madi Pizzuti, Zenon Reece, Jacob Weiner, Alessi Kwan, Jacob Long, Henry Dennis Nahl.

Your first week of Club attendance is free. After that it’s $50 for the rest of the school year. What a bargain!

(We have a fundraising requirement to be a Club Sport. And every van which we drive to a meet in Oregon or a weekend excursion costs us about $100.)

Here’s how you pay:

— Bring $50 cash to any workout, or a check for $50 made out to “UO Running Club”, or

— Two ways for electronic payment:

a) Go to https://ecommerce.uoregon.edu/order_form/emucs-club-sports-member-dues, or

b) Go to uorunning.com, our Running Club website. In the upper right corner click on “donate”, then “electronic donation”. We are the Club Sports Running Fund. You become a “donor” to the U of O Foundation.

If you donate online, please let me know!

ONLINE SIGN-UP FOR NEWCOMERS

For the 2024-25 school year, all Club members, both returning and new, must sign up before actually running with the group. If you signed up during fall term ‘24, that covers you for the whole school year.

Here’s the link:

https://uoregon.campuslabs.com/engage/submitter/form/start/644843

‘See you on the field,

Tom Heinonen

coach

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!

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'Starting a Running Club?
'Building Your Club?
Read this, a document written by our Club leaders!

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