Week #5, faster running, voting
Hello, UO Running Club — (Saturday, August 1, 2020)
Happy August! This month we might learn a lot about UO plans for school in the fall, and about our cross country season possibilities. There is no new information right now.
If you want to train a little harder, I have some guidelines below.
The Club’s mileage challenge continues. I thought we had more men! ‘Be part of it!
The Scandia Run on August 15th got headlines in the Register-Guard last week…
If you are here in Eugene in early November, you’ll probably need an absentee ballot if you want to vote. Now is the time to be sure you’re a registered voter.
This might be your first chance to cast a ballot. It’s worth doing!
Club member Josh Gordon advanced to the semifinals in the “Beat the Heat” Trials of Miles master’s division. Josh had the third fastest mile (4:43) in the quarterfinals. Sixteen men advanced to the semis which will be a 5000m on the track between August 3 and August 9. Top qualifiers include entrants from Pennsylvania, Illinois and Great Britain.
Check it out at: https://urldefense.com/v3/__https://www.thetrialofmiles.com/heat__;!!C5qS4YX3!ScQkTHxWTAWHNlO-hCBv5F3prVqkCJnvnRSu7aEk4ZA2UZRQPY90JKm7u3l8cDUHXg$
Turn in your week's volume by Sunday!
Eric will release week #5 of the Club Mileage Challenge on Sunday evening. What language will he use?
It’s not too late to join…there’s still time to enter! Scroll to the bottom of this email and read Eric’s message sent to the Club on June 21…
‘But don’t get carried away with bumping up your miles! Get here in the fall able to enjoy gorgeous running in Eugene.
We have far more newcomers this summer than we did at this time last year! We added another newcomer this week, frosh Kristen Burris from Portland. Welcome!
Marist HS, Atlanta, GA
Eden Prairie MN, EPHS
Palmdale CA, Quartz Hill HS
jr, Lane CC (SEHS)
Lincoln Park HS, Chicago
UO grad student, Computer Science
frosh, Clackamas HS
UO grad student Chemistry,
College of St Benedict, MN
frosh, Carmel HS, Carmel IN
frosh, Nerinx Hall HS, St. Louis MO
UO grad student, UC Santa Cruz alum
frosh, Gov. Livingston HS, Berkeley Heights, NJ
frosh hurdler, Westview HS, Portland
frosh, West Anchorage HS, AK
This week there will be eight weeks until school starts. If you’ve been diligent about doing aerobic runs and you want to prepare to race, now is the time to add something faster.
Let’s keep it simple for now. Most of you haven’t actually done the strides which I’ve been suggesting, so…
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 11-15 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 relaxed-paced runs establish an aerobic base, build muscular endurance, and toughen connective tissue (tendons, ligaments, cartilage). The intensity stays low as the volume increases…and you stay in the hunt in our new mileage test.
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: example — 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. Consider it!
Dropback method: example — 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. You still get there!
But where to start?
You can build from whatever volume you are doing now to some amount that, for you, is a lot. Aim to 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 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.
Strive for excellence, not perfection!
If you have specific questions now, email me at .
Are you a non-counter? ‘Like to run, but don’t like to count miles? That works!
If you want to run whatever cross country or road races there are this 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 (or maybe not!).
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 a unique autumn!
‘Anyone race at the surprise all-comers' track meet last Thursday?
Have you found an activity or two that you really enjoy? ‘Probably best not to get onto a team or work out in a group but there’s got to be something that’s okay.
We hope to have an active sprint training group this fall and beautiful new turf fields to work out on right next to Hayward Field…socially distanced.
I am still not willing or allowed to meet runners for summer runs, given the coronavirus situation, but if you want to come over and chat outdoors, let’s arrange a time!
Willamette’s online 2020 XC schedule is still blank. UO still hasn’t said anything, waiting for Pac-12 guidance. LCC is still a possibility.
Saturday, Oct 3 Charles Bowles Invitational MAYBE? Salem (hosted by Willamette U.)
They still say yes! It’s a flat 10km road race in Junction City, north of Eugene, scheduled for August 15. Start in “waves”. Link here —
Message from Eric Beyerle on June 21 —
As Tom mentioned in the email earlier today, Zoey, Magda, and myself have organized a sort of challenge for this summer.
Given the paucity of athletic competitions right now (and likely stretching into the fall), there is, perhaps, lower-than-usual motivation to train at this point in time. As such, we have decided to jump on the virtual event bandwagon and conduct a sort of intra-club running competition.
We'll be having a mileage competition -- who can log the most cumulative miles (on feet! running!) over the summer. Doing so will involve somehow providing evidence of how much you're running on a weekly basis. Right now, if you want to participate, there are two options:
1) If you don't have a GPS-linked watch, remember your route and use an online mapping tool to figure out the distance. I know of two reasonable ones off the top of my head: USATF Map It (legacy.usatf.org/routes/map/) and MapMyRun (mapmyrun.com). No Badger Miles*, please! You don't have to send me the maps -- I will trust you.
2) If you have a GPS watch, you can use the watch company's default upload site (for example, Garmin Connect for Garmin) and screenshot the weekly total. Or,
3) join the running club's Strava club (https://urldefense.com/v3/__https://www.strava.com/clubs/UORunningClub__;!!C5qS4YX3!ScQkTHxWTAWHNlO-hCBv5F3prVqkCJnvnRSu7aEk4ZA2UZRQPY90JKm7u3kNLzWWbg$ ) and post the runs there. If you choose this option, you don't have to send me anything. I will read the weekly totals off the site.
Send me (firstname.lastname@example.org) the weekly totals and I will keep a cumulative leaderboard for those participating. Deadline for submitting weekly totals will be 4 pm each Sunday**; that is when I will be publishing the weekly and cumulative leaderboards.
I'll start keeping track next Monday (June 29th). If you're already on the Strava club page, I'll automatically include you. Otherwise, if you want to participate, just communicate that week's log with me that Sunday (July 5th).
Possibly, there will be other challenges (vert week?) and prizes at the end. Stay tuned.
* https://urldefense.com/v3/__http://thehighschoolrunner.com/2008/06/badger-miles.html__;!!C5qS4YX3!ScQkTHxWTAWHNlO-hCBv5F3prVqkCJnvnRSu7aEk4ZA2UZRQPY90JKm7u3k6q_fv6g$ **that is, I'll be using Monday --> Sunday training weeks. My apologies if that offends anyone.
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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!