OSU due now! Marathon sell out...
Hello, UO Running Club — (Sunday, April 21, 2024)
Sold out? No room at the Inn? All three races really ARE sold out!
Entries are closed for the Eugene Marathon, Half Marathon, and 5km.
Best wishes to everyone who’s entered!
We had four Club members who ran Boston last Monday on an unseasonably
hot day. Everyone survived, but it was rough.
OSU High Performance entries are due MONDAY by 11am! Read below...
Our track meet next weekend is the OSU High Performance in Corvallis on
Friday-Saturday, April 26-27. The 200m dash and 400m hurdles are Friday
afternoon. Races 1500m and longer are Friday night. Races 800m and
shorter, plus the 4x1 and 4x4 are on Saturday afternoon. Details
below. Early deadline!
Entry nominations are due to me by 11:00am on Monday, April 22. Contact
heino@uoregon.edu or text me at 541-954-0263.
We probably will not be able to provide transportation to Corvallis for
the afternoon session on Friday (200m, 400mH).
We probably WILL provide transportation to the evening distance races on
Friday and to the whole running schedule on Saturday.
The time schedule has changed slightly. ‘See if it affects your plans!
Redraft of Schedule – Times still Subject to Slight Change Based on
Heats:
Track Events – Friday, April 26, 2024
2:30p 400m Hurdles Women
2:45p 400m Hurdles Men
3:00p 200m Women
3:20p 200m Men
DISTANCE CARNIVAL – Friday, April 26, 2024
4:20p 5000m – Women – Open Secon 1
4:45p 5000m – Men – Open Secon 1
5:05p 1500m – Men – Open Secon 1
5:12p 1500m – Men – Open Secon 2
5:18p 1500m – Women – Open Secon 1
5:25p 1500m – Women – Open Secon 2
5:32p 1500m – Women – Open Secon 3
5:45p Steeple – Women – Open Secon 1
6:00p Steeple – Women – INVITE
6:20p Steeple – Men – INVITE
6:35p Middle School 800m Challenge – Girls
6:45p Middle School 800m Challenge – Boys
7:00p 1500m – Women – INVITE
7:07p 1500m – Men – INVITE
7:20p 5000m – Women – INVITE
7:40p 5000m – Men – INVITE
8:00p 10K – Women – INVITE
8:40p 10K – Men – INVITE
Saturday, April 27, 2024 – OSU HP – Redrafted Schedule
Track Events
2:00p 4 x 100m Relay – Women
2:05p 4 x 100m Relay – Men
2:15p 100m Hurdles
2:30p 110m Hurdles
2:50p 400m Women
3:00p 400m Men
3:20p 100m Women
3:35p 100m Men
4:00p 800m Women INVITE
4:10p 800m Men INVITE
4:15p 800m Women Open Heats
4:40p 800m Men Open Heats
5:00p 4 x 400m Relay – Women
5:05p 4 x 400m Relay – M
It was hotter than expected and a tailwind made it feel even warmer!
Henry Axon 2:44:01
Cole Barron 2:53:37
Emma McEvoy 3:22:26
Quinn Wilcox did not finish the race but apparently collapsed just
before the finish line! No more info than that.
Carter Phillips raced on his own at the Raider Invitational in Ashland
this weekend and got two good efforts out of it including at PR. He ran
4:14.97 on Friday in the 1500 and came back with a 2:01.19 for 800 on
Saturday. Well done!
Newcomers who join the Running Club during spring term must pay a $20
fee. Instructions are near the bottom of this email.
If you wish to race and you want to buy a green singlet with the yellow
O, you must pay $25 cash. I have the singlets at our 3pm sessions and
at the 6pm track workout.
Monday, April 22 — 3pm at IM field: easy run, optional strides, abs,
planks.
Tuesday, April 23 — 6pm (YOU MUST BE ON TIME. The gate opens and closes
at 6pm.) Do your warmup run before arrival at southeast corner of
Hayward Field across from the fire station on Agate at 17th.
It’s time for the “All 300’s All the Time” workout…
**Bring lighter shoes or spikes**
It’s “all 300s all the time”…and it’s for everyone on the team,
sprinters, distance and middle-distance. Everyone gets to run at least
3x300m and no one can run more than 15x300m. You figure out how many,
how many sets, and how much rest.
Distance and middle-distance runners, I suggest that you start with
shorter recoveries and slower reps, then work toward longer rest and
faster reps.
Marathoners, have some fun with this but don’t get too crazy.
Sprinters, do Michael Donawa’s workout, or just attack the 300s and get
it done! Or try parts of this workout:
4 x 50m (relaxed stride...jog into it) walk back
1 x 200m (high quality) 5:00+ rest
Choice:
relay hand offs for 4 x 100m, or pick one --
a) 6 x 100m on the minute...start one every minute, or
b) 2 x 300m (high quality) with 5:00 rest, or
c) 4 x 40m thru the speed zone...(30m buildup, 40m high quality,
30m ease out) walk back
Wednesday, April 24 — 3pm at IM field: easy run, optional strides, abs,
planks.
Thursday, April 25 — 3pm at IM field: easy run, optional strides, abs,
planks… Or, pre-race warmup for OSU tomorrow.
Friday, April 26 — 3pm at IM field: An easy end-of-the-week run. Or,
race at OSU High Performance meet in Corvallis. Or pre-race warmup for
Eugene 5K.
Saturday, April 27 — An exploring run or recovery run on your own.
Or Eugene 5K! Or an EASY day before long race tomorrow. Or race at OSU.
Sunday, April 28 — Your longest run of the week, on your own. Or,
Eugene Half-Marathon, or Marathon!
If you’re joining Club in spring term, the fee is just $20. (Buying a
racing singlet costs an additional $25 cash.)
87 people have already paid their fee for Club. How about you?
Your first week of Club attendance is free. After that it’s $20 for the
rest of spring term. What a bargain! Here’s how you can pay:
— Bring $20 cash to any workout, or
— Bring a check for $20 made out to “UO Running Club”, or
— Go online to this link, click on “relaunch”, then scroll down to
Running Club:
https://ecommerce.uoregon.edu/order_form/emucs-club-sports-member-dues
— Go online to our website, uorunning.com. In the upper right corner
click on “donate”, then “electronic donation”. We are the Club Sports
Running Fund. If you donate this way, please let me know. I don’t have
easy access to who donates this way.
Thank you, one and all!
Who are Flapjack and Flapjill? It’s a secret, kinda!
The biggest road races of the year in Eugene are on Saturday, April 27
(5km), and Sunday, April 28 (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...
These are all meets which at least some of our athletes might have
access to.
We will NOT attend all of them.
Fri-Sat, Apr 26-27 | OSU High Performance | Corvallis
[our fastest runners might qualify]
Fri, May 3 | Oregon Twilight | Hayward Field
[our fastest runners might qualify]
Sat, May 4 | Portland Twilight | Lewis & Clark
[many of our runners might qualify]
Sat, May 11 | Portland Distance Carnival | Lewis & Clark
You can always enter a meet ON YOUR OWN “unattached”, pay your own entry
fee, and provide your own transportation. Your first step is to create
a free account at directathletics.com.
For the 2023-24 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 ‘23, that covers you for the whole school year.
Here’s the link:
https://uoregon.campuslabs.com/engage/submitter/form/start/597205
Tom Heinonen
coach
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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 and has been coaching the Running Club since.
In 2021 Bob Williams has begun to coach with the Club too, after many years coaching in Portland.
In the Fall we compete in collegiate cross country races throughout Oregon.
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 Club record breakers.
Club members receive an e-mailed workout schedule for the following week every Sunday.
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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