8-22-2010 |
Thanks for the potluck again last Tuesday!
And thanks to those of you who’ve updated me on your summer racing. Here are new results:
-- Sean Larson ran a PR in the San Francisco Half-Marathon on July 25 (1:27:41), and he ran 38:51 for 10km on August 14, also a PR.
--Gio Guzman ran the 5km Canyon XC course again on August 12...forty seconds faster than in late July, 16:55. Then, on August 19 Gio ran 16:25 and Austin Diamond debuted in 16:45.
--Robert McLauchlan ran 1:18:40 for a half-marathon in the Jungle Run in Los Gatos on July 11. He was the runnerup.
There are important new topics for you below:
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First chance to race XC: Sept 3 at OSU
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We can get Club athletes into the John Frank Memorial season-opener for NCAA Division I schools on Friday afternoon, September 3. There is no entry fee. I’ll drive my car up there. The races are in Avery Park in Corvallis. The meet will include the varsity teams from University of Portland, Portland State, OSU (women), and UO. Most of the top runners will be held out but those school are required to have scoring teams. Time schedule:
5:30pm Women’s 4500m race (3 main loops, plus finish turn)
6:15pm Men’s 6400m race (4 main loops, plus extended finish turn)
I must enter you by the morning of Friday August 27. This is the same park use for the Beaver Classic, but the loop is a bit different and goes in the opposite direction.
Let me know! So far, I’m entering Gino Gaddini and Kristen Mohror.
If you will still be 17 years old on the first day that you run with the Club, please let me know. Your parent will have the sign the liability release form which runners 18-and-over can sign for themselves.
Email me at . I can mail you a form for one of your parents to sign.
Our best fundraising project begins on September 1...the first volleyball match of the UO season. As usual, we’ll need four or five volunteers arriving at 6:15pm at McArthur Court for a 7pm match. The first Club members who contact me get the spots.
Newcomers, we serve as the ball crew at women’s intercollegiate volleyball matches. It raises $1400 for the season. In warmups we retrieve balls. In the matches we retrieve balls, roll them to the corners and have a ball ready for the next server after every point. It’s really fun!
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Less than a week until..."A Night at the Races," August 28
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What will the two Barnharts wear in the costume/mascot mile? Who will be fastest in the Clydesdale mile? Who will be the biggest? My vote for biggest is Club member JP Hafez, who is 6’7” and 260 lbs.
How about the coed 4 x 400 relay?
Here’s a special deal for our Club runners. If you email Tori Klein directly, you can get the reduced entry fee for events at “A Night at the Races.” Tori’s email address is:
vklein@uoregon.edu Mention my name to get the reduced price.
The meet is Saturday, August 28, at 6pm at Hayward Field.
Events include:
Men’s mile [$10]
Women’s mile [$10]
Coed 4 x 400m relay...you pass clothing, not a baton! [$20 total for as many teams as we wish to enter]
Clydesdale Mile for men 200 lbs+ [$5]
Philly Mile for women 150 lbs+ [$5]
also...
Long jump
Mascot Race / Costume Chase where ANYONE can dress up and run a mile...
Meet also will have...
- Ice Carver (a guy making a winged duck foot with a chain saw)
- Bounce House
- Live DJ
- State of Oregon pageant queens
- MAYBE beer garden
- Reception after the meet
This is the brainchild of one of our most active Club members, Josh Gordon, and it looks like fun! Website:
anightattheraces.info
or on Facebook page:
http://www.facebook.com/pages/A-Night-At-The-Races-CNCs-Annual-Fund-Racing-Event/128225010531098?ref=ts!
It’s sponsored by Competition Not Conflict, a non-profit which Josh directs at the UO Law School.
You can run in “A Night at the Races,” or watch it, or help as an official. I might need spotters as I assist the announcer who usually calls horse races!
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Cross Country Schedule (new race Sept 3)
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Fri Sept 3 John Frank Memorial Corvallis (Avery Park) 5:30pm
Fri Sept 10 Pier Park (U of Portland) 4pm
Fri Sept 24 Western Oregon Open Monmouth
Sat Oct 2 Willamette Invitational Salem (Bush Park)
Friday Oct 15 Mike Hodges Invitational Oregon City (Clackamas CC)
Men 4 miles 4:15pm
Women 5km 3:30pm
Sat Oct 23 Beaver Classic Corvallis (Avery Park)
Sat Oct 30 Red Lizard coed 4-mile Portland (Gabriel Park)
Sat Nov 13 NIRCA Nationals Bloomington IN (IU cross country course)
Sat Nov 20 UO Run Club vs Men of Troy TBA Sacramento? Davis?
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Tired? Tired of counting miles? (same as last week)
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Some of you have been in summer school or in demanding jobs. Many of you are in really hot climates. It’s time to re-evaluate what you are doing in training. Are you okay, or are you pushing too hard? Don’t be a slave to mileage. That number at the end of the week isn’t the only measure of success. Don’t let it be a tyrant. If you do what you planned to do, say, five or six days out of seven...that’s a good week! ...But it might not get you the mileage total you want in order to continue your progression.
Rest is an important part of training, as much as the work itself!
The mileage total, and the progression, aren’t vitally important. Just get out the door on a run almost every day. Do one of the workouts listed below when you feel ready. Stop counting miles and just run, if that suits you. How about leaving your watch at home?
Get to Eugene feeling good about running!
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August training...Week #4
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Now there are five weeks until school starts and twelve until NIRCA nationals in cross country. If you’ve been doing aerobic runs, and you’ve done the two previous weeks (listed below), continue with this faster running. Here is “Week #4”:
On your steady run one day, 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 repeitions 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 long run by 1-2 miles this week...but only if you feel ready to do it.
- - - - - - Week#3 is below - - - - - -
Find a hill and do some reps. Every hill is different. Spend 15-20 minutes running up and jogging down. Just get to the top; the effort will take care of itself.
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, second paragrah, 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!
- - - - - 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.
One 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
One another day, increase your long run by one mile if that seems reasonable.
These workouts will get harder almost every week, but we are starting easy.
- - - - - Week #1 is below - - - - -
Let’s keep it simple. 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. All I’m looking for a speed that’s brisker than your steady run. Look for a feeling 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!
On another day, do a 6:00-8:00 tempo run. 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.
Do one longer run that’s, say, 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!
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Even longer newcomers list
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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
Matthew Sagers frosh from Astoria OR msagers@uoregon.edu
Nicole Ginley-Hidinger frosh from Fairview HS, Boulder CO nicole_ginleyhidinger@hotmail.com
Leilani Rappoport UO junior from Hawai’i
Kari Ostroot frosh from Minneapolis MN kariostroot@comcast.net
Marisa Belltran frosh mbeltran@uoregon.edu
Monica Baker frosh from Rancho Santa Margarita CA monica.baker1@me.com
Brian Raichlen frosh from Mountain View HS, CA brianraichlen@gmail.com
Ben Herren frosh from Eagle HS, Eagle, Idaho brherren@gmail.com
Zack Kennedy grad student from College of Charleston, South Carolina zkennedy@uoregon.edu
Liza Brost grad student Grinnell College, Iowa ebrost@uoregon.edu
Mackenzie Naffziger frosh from Summitt HS, Bend OR mackenzie@bendbroadband.com
Jenna Passalacqua UO senior...returning to club vpassala@uoregon.edu
Amanda Lloydeen Rudd UO sophomore arudd2@uoregon.edu
Hillary Hilden UO junior hilden@uoregon.edu
Heather Hamilton frosh heatherh@uoregon.edu
***newest***
Jake Boudreaux frosh from North Marion HS, Aurora OR jboudrea@uoregon.edu
Amy Jones frosh from McNary HS, Keizer OR ajones92@comcast.net
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Eugene runs: Tenth week of Summer session...By appointment!
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Here’s the new plan for the week of August 23rd:
There are no scheduled runs from my house, but I would be happy to ride my bike with you while you run, anytime. Give me a call at 541-344-0498 or email me at heino@uoregon.edu.
If you just click on “reply,” your email will go to you, me, and 285 people.
**ALL INFORMATION BELOW IS THE SAME AS LAST WEEK...IT’S FOR NEWCOMERS RECENTLY ADDED TO CLUB 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 5 weeks until fall term starts and 12 weeks until NIRCA Nationals in cross country
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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Local road races (same as last week)
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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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'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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