7-26-2010 |
We had a potluck at my house last Friday with ten Club members, Terzenbach ice cream, and a family from Boulder whom I’d met at the all-comers meet the night before.
I’ll be out-of-town most of next week, at the Steens Mountain Running Camp, so we’ll only meet on Monday and Tuesday...early!
Five Clubbers competed well in the all-comers meet last week...results below.
There’s a list of newcomers, too.
Gio and Kristen are beginning to work on airline tickets for NIRCA Nationals. It appears that we’ll send seven women and seven men to Bloomington, Indiana, in November.
Janet on Monday will drive from Eldoret to Iten, Kenya, where she’ll get reacquainted with Brother Colm O’Connell, whom we met there in 1999. Brother Colm coaches Kenyan athletes including Daniel Rudisha who’s run 1:42.01 for 800m.
Andrew Wheating was the fastest Duck last Thursday (3:30 for 1500m), but he wasn’t the only one. At the Oregon Track Club all-comers meet we had winners and age-group winners galore:
Renee Knapp won the 1500m in 5:10.0 and the 3000m in 11:04.3. Liisa Heinonen was fastest woman in the jogger’s mile in 5:44.5 and won her age-group in the 3000m in 11:36.8. Laura Bocko ran a couple races to prepare for the 2000m steeplechase next week.
Matt Barnhart won the 1500m with a devastating kick in 4:24.5. Josh Gordon won his age group in the 1500m (4:27.9) and the 5000m (16:45.5).
Welcome freshmen!
Sarah Morse frosh from Lake Oswego HS
morsesarah_e@yahoo.com
Kaylee Kotkins frosh from St. Helens HS, St Helens OR
kayleekotkins@yahoo.com
Timothy Pillow frosh from UK (exchange student at Vernonia HS, OR 08-09)
pillow@uoregon.edu
Leigh Martin frosh from Patrick Henry HS, San Diego
lhmartin@hotmail.com
Sam Van De Velde frosh from Dana Hills HS, Dana Point CA
smvdv@cox.net
Chris Boddie frosh from Chaminade Julienne HS, Dayton OH
collegecbod@aol.com
Jacob Paulson frosh from Palos Verdes HS, CA
jacob.paulson015@gmail.com
Chad Adamson frosh
cadamson91@live.com
Casey Campbell frosh from Tahoma HS, Maple Valley WA
caseyc@uoregon.edu
Mattherw Sagers frosh
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Eugene runs: Sixth week of Summer session
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Here’s the plan for the week of July 26th...just two runs, from my house, this week. New times!
Monday, July 26 -- 8:00am
Tuesday, July 27 -- 8:15am
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**All information below is for newcomers recently added to club list**
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New all-time marks list on-line (same as previous weeks)
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Julie DeCourcey recently put the new all-time Club marks list on our website this week. Go to www.uorunning.com. I’ve got your best time for every distance that you’ve raced on the track and the road, since you joined the Club. It’s accurate as of July 4, 2010.
Errors and changes are gladly accepted.
Once you get to uorunning.com, click on records, then scroll to the bottom of the page and click on full performance list.
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How to build your mileage (same as previous weeks)
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For those of you who like progressions, remember the answers to last summer’s quiz on weekly mileage buildup?
Maintenance method: 30-30-30-30-30-30-30-30-30-30
--”I’m not preparing for cross country. I’m running because I like it”... Actually, you might find yourself going faster on your runs later in the summer because of the cumulative effect of daily running...You’ll end up fitter and faster with no increase in apparent effort. What a deal!
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.
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.
Blowup method: 30-40-50-60-70-80-90-100-110
--not a method at all...it’s a one-way ticket to disaster.
There are 9 weeks until fall term starts and 16 weeks until NIRCA Nationals in cross country, as of July 25.
If you’ve been running recreationally, now is the time to start your volume buildup for the fall season. If you have been resting completely, now is a good time to start running again, but not everyday for at least a couple of weeks.
Can you accumulate a slightly greater volume of running this summer than you’ve done before?
Get some work done, and arrive in the fall feeling that you’re well prepared...ready to do hard days once or twice a week in late September, and a long run on the weekend.
If you count miles, try to stairstep your weeks, taking an easy “drop back” week at least once a month. Can you tell which of the methods above I like the best?
Everything in athletics training is cyclic...work hard (or go longer), then go easy(or shorter) in order to recover...do more, then do less, so that you’re recovered and ready to do more again.
We want you back 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.
If you have specific questions now, email me at .
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Time to build your mileage (late June training information)
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If you plan to run cross country for us in the fall, it’s just about time to start your mileage buildup. The goal is to build from whatever you are doing now to some amount that, for you, is a lot. Hit your high mileage in late August and early September.
We’ll start adding quality into your sessions later, so that you are ready to do full “hard day” workouts by mid-September.
Relaxed strides are good anytime. It’s always good to have some turnover. Find a firm surface during your aerobic run and just “float faster” for 15 or 20 seconds. Do four or five the first time...not more than eight or ten anytime.
I’ll give you more guidance on methods of mileage buildup. For now, though, it’s just time to get going.
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Training? Resting? What to do... (early June training information)
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Those of you who have had a track season have probably already taken a week of two of rest or light running. If you wish more rest, take it. You earned it!
When you are ready to run again, just run recreationally. Don’t count mileage, don’t run fast, don’t do repetitions. Run when you feel like it, because you want to.
When you get the itch to train again, you can start to gradually build your mileage up to some amount that, for you, is a lot in late August and early September.
If you feel the urge to run faster, just do some strides along the way during your run once or twice a week. Do the strides for turnover and fun...take long recoveries, don’t make them difficult. In July if you want to do a little tempo run once a week, that’s fine.
We don’t race until at least September, and our club national cross country championships is in November. There’s lots of time.
i’ll give you more detail later.
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Local road races including new events (same as last week)
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Sat July 24 REI Peak Challenge Skinner Butte 8:00am
Sun July 25 Bowerman AC 5km Nike campus in Beaverton 7:00pm
BowermanAC.com
Some other eclecticedgeracing.com races:
Sat Aug 28 A NIght at the Races (on the track!) Hayward Field 6:00pm
Sun Sept 5 Eugene Women’s Half-Marathon 5th and Oak 8:00am
Sun Oct 10 Komen Race for the Cure 5km Autzen Stadium 8:30am
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Cross Country Schedule (same info as previous weeks)
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Because the NIRCA nationals cross country courses have been so challenging, I’ve been trying to find more difficult courses for us to race on next fall. Unfortunately, the best opportunities are in mid-September, before most of our runners even get here.
Also, we’ll have three weeks from the Avery Park/Corvallis race until NIRCA nationals again this year. Intercollegiate teams all have their conference meets at the end of October which effectively ends our regular season unless we’re willing to use the McDonald Forest trail runs (15km and 5km) as part of our season.
I’ll keep working on it. I’m happy to listen to your ideas.
And maybe we’ll meet the Men (not women) of Troy on November 20...somewhere.
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'See you,
Tom Heinonen, coach
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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!
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