3-15-2019

Clock forward or back? Track or marathon?





Here we are at Dead Week! Our group will continue to meet through the end of final exams.

We have no track meets as a group until the first weekend of spring term but you can enter yourself in the Willamette Invitational which is on Saturday, March 23, if you’ve met the qualifying standards. Details below.

‘Need a race? How about this Thursday evening, March 14, at 6pm in ALton Baker Park? It’s the OTC monthly road run, a 5km race for just $5. Details, yup, below!

Turn your clocks FORWARD tonight …we’re going onto daylight savings time.

August Howell ran 32:24 last weekend at Linfield, not 32:34.

We’re up to 46 donors. How about you? We take cash, check …or you can donate through the UO Foundation (and get tax credit) by going to . $50.

Spring term we’ll have five track meet weekends, ending in mid-May.

TRACK SEASON

The Willamette Invitational is Saturday, March 23, during the first weekend of spring break. I won’t be at that meet. You’ll have to enter yourself, pay your own entry fee online, and get your own transportation. Also, there are qualifying standards for the the meet, below.

Go to to see how you can enter the meet. You’ll eventually have to create an account at: .

Entry deadline is Monday, March 18.

Willamette Invitational qualifying standards (marks from 2018 and 2019):

100m men 11.50, women 13.40
200m 23.30 / 27.30
400m 52.00 / 62.00
800m 2:02.0 / 2:27.0
1500m 4:10.0 / 5:00.0
5000m 16:20.0 / 19:30.0
steeple 10:15.0 / 12:00.0

Our first meet of spring term will be Friday evening, April 5, the John Knight Twilight at Western Oregon U. in Monmouth. Most runners will be accepted.

There are pretty good road races in Eugene in March!

OTC MONTHLY!


The first Oregon Track Club monthly run is this Thursday, March 14. It’s just $5 cash. Race is at 6pm daylight time. Meet at the shelters in Alton Baker Park. It’s cheap; it’s fun; it’s nearby!
WINTER TERM WORKOUTS: DEAD WEEK


*Monday, March 11: 3pm -- meet next to the intramural field for aerobic run or field conditioning...plus strides, abs, planks.

*Tuesday, March 12: Runner’s choice, all at South Eugene High School track:

8:00am or 3:15pm or 4:30pm — meet with your warm-up run done (it’s more than a mile to the South Eugene track):

Middle distance runners:
Drills, relaxed strides
2-3 x 600 (1500m date pace) 400m jog-walk
3 laps on turf field at lactate threshold
Change into lighter shoes or spikes.
2-3 x 400 (1500m GOAL pace) 200m+ jog-walk
3-4 x 200 (800m date pace or cutdowns) 200m jog-walk

Distance runners:
Drills, relaxed strides
2-3 x 800m (3000-5000m date pace) with 400m jog-walk
3 laps on turf field at lactate threshold…lacrosse balls?
Change into lighter shoes or spikes or wait until the final set of 400s.
2-3 x 800m (negative split) 400m jog-walk
2-3 x 400m (cutdowns) 200m+ jog-walk

Sprinters:
Drills, relaxed strides
4 x 50m (each faster than previous) from standing start...walk back
1 x 200m or 300m (fast/strong) 5:00+ rest
3-4 x 30m flying...buildup, 30m fast “stepping over other knee”, long ease out. Walk back.
1 x 200m or 300m (fast/strong) 5:00+ rest
3 x 100m...start in middle of curve (quick but emphasizing relaxation) walk back

Where is South Eugene High School track? From the dorms go south on Agate to 24th. Right on 24th, go a mile (through the traffic signal at Hilyard)…Look for the tennis courts on your right. The track is behind the tennis courts. ‘See you there!

Wednesday, March 13: 3pm -- meet next to the intramural field for an aerobic run or field conditioning...plus abs or planks. Or, pre-race warmup for 5km tomorrow?

Thursday, March 14: Choice!

3pm -- meet next to the intramural field for an aerobic run or field conditioning...plus abs or planks. Strides? Or…

6pm — Oregon Track Club’s first monthly road race of the year…5km at Alton Baker Park. Meet at the stone shelters. Arrive early enough to register.

Friday, March 15: 3pm — meet next to the IM field for the SECOND HARD DAY of the week if you didn’t race on Thursday night…a jog to Pre’s or Amazon Trail for tempo run or cruise intervals. Hills in Hendricks? Mount Baldy for mud?

Saturday, March 16: On your own, an exploring run. ‘Get muddy again?

Sunday, March 17: On your own, longish run.

We meet rain or shine. Every session is optional.


MARCH ROAD RACES IN LOCAL AREA

Sun, March 10 Suddenly Sleepy Sleepwalk Alton Baker Park 5km
Thur, Mar 14 OTC Monthly Run Series #1 Alton Baker Park 5km
Sun, March 17 Lucky Clover Dorris Ranch 10km, 5km​
Sat, March 23 Hack N Dash Fiddlers Fiddler’s Green Speed golf!
Sun, Mar 25 McKenzie River Half Marathon Armitage Park, north Eugene

Details at: http://www.eclecticedgeracing.com/race-calendar.html

**Sat, Apr 28 Eugene Flapjack 5km DISCOUNT!
**Sun, Apr 29 Eugene Marathon and Half-Marathon DISCOUNT!
MARCH ROAD RACES IN LOCAL AREA


Tues, March 5, Taco Tuesday Twilight Trot West Eugene 5km (6pm)
Sat, March 9 Run For The Shamrock Alton Baker Park 10km, 5km
Sun, March 10, Suddenly Sleepy Sleepwalk Alton Baker Park 5km
Thur, Mar 14, OTC Monthly Run Series #1 Alton Baker Park 5km
Sun, March 17, Lucky Clover Dorris Ranch 10km, 5km​
Sat, March 23, Hack N Dash Fiddlers Fiddler’s Green Speed golf!
Sun, Mar 25, McKenzie River Half Marathon Armitage Park, north Eugene

Details at: http://www.eclecticedgeracing.com/race-calendar.html

**Sat, Apr 28 Eugene Flapjack 5km DISCOUNT!
**Sun, Apr 29 Eugene Marathon and Half-Marathon DISCOUNT!

50 DAYS TO THE EUGENE MARATHON, HALF, AND FLAPJACK 5KM


It’s just seven weeks until the Eugene Marathon and half-marathon! How about the 5km chasing the Krusteaz flapjack to win a year’s supply of pancake mix…

Here is are two discount codes from Jake Willard:

—for $10 off the marathon and half-marathon: JakeEM19
—for the “flapjack” 5km race on Saturday, April 27, $5 off: JAKE5K19

Long races are Sunday, April 28. Entry info is at: https://www.eugenemarathon.com/

2019 TRACK SCHEDULE

Sat, March 23 Willamette Invitational Salem
(first weekend of spring break..enter on your own)

Fri, April 5 John Knight Twilight Western Oregon
Sat, April 6 Jenn Boyam Linfield

Sat, April 20 30th Avenue Twilight Lane CC
Sat, April 20 Cougar Open Oregon City HS

Fri-Sat, April 26-7 OSU High Performance Corvallis

Fri, May 3 Portland Twilight Lewis & Clark

Sat, May 11 West Coast Invitational Willamette, Salem

HOW TO REGISTER FOR RUNNING CLUB ONLINE


It's a very quick sign up. ‘Gotta do it to run with the Club.

1. Go to: https://orgsync.com/login/university-of-oregon and log in with your Duck ID
2. Search "Running Club" and go to the home page
3. Click "Join Now" in the right hand corner
4. Click the subtitle "Forms"
5. Select: REGISTRATION-Club Members 2018-2019
6. Begin form.

OREGON SPIRIT: THE LEGACY OF UO TRACK & FIELD


There’s a new historical exhibit about Oregon track & field history upstairs in the main library. It’s free and open 10am to 4pm weekdays all through winter term…

https://around.uoregon.edu/content/oregon-spirit-exhibit-celebrates-legacy-track-and-field

Here’s link to a 4-minute youtube video about Oregon/Hayward history…

https://www.youtube.com/watch?v=W_GbFBjnhHE&feature=youtu.be

I’m in it!

‘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.