5K Thursday, 10K is far! End is near.

Hello there, UO Club Runners — (Sunday, March 4, 2018)

It’s been an eventful weekend! We had six men race 10,000m on the track Friday night at Linfield and 15 competitors yesterday in the Willamette Opener in Salem. Check the results below.

This Thursday evening there is a cheap 5km road race in Alton Baker Park hosted by the Oregon Track Club. It’s at 6pm and costs just $5. I’ll be there. How about you? It’s a good chance to race in a low-key setting or to do a tempo run for training. You can enter that evening.

If you plan on competing on the track this spring, it’s worth doing some planning. Read the info below about what’s coming…

And there is still time to make your $50 donation to the Club. Forty-two of our Club members have donated so far...

Can you drive? We need van-certified drivers for our off-campus trips. ‘Get certified...help the Club. ‘Check with Jake or Taylor!

Linfield 10,000M Results

We had runners get 6th, 7th, 8th, 9th and 10th place in a field of 37 finishers:

6. Carter Christman, 31:26.89 first 10,000m, #5 on Club all-time list
7. Seth Berdahl, 31:34.91 faster than last year in this meet
8. Ryan Jones, 31:55.07
9. Robert Pedersen, 32:02.75 first 10,000m, #7 on Club list
10. August Howell, 32:39.01 first 10,000m, #9 on Club list
17. Evan Day, 33:22.62

Good running on an imperfect day!

Willamette Opener Results

Only one of our runners got hit by a flying discus!

100m —
10. Mason Williams, 12.06 (wind -0.7 mps)

200m —
7. Anthony Gutrick, 24.01 (wind -0.2)
13. Mason Williams, 24.67 (wind -1.0)
17. Richard Liao, 26.38 (wind -0.2)

400m —
7. Anthony Gutrick, 53.95

1500m —
Carlos Perez, 4:08.74 PR
Drew Cardinale, 4:15.92
Wolf Seifer, 4:16.92 =PR
Alex Smith, 4:21.97 10 seconds faster than last year at this meet
Tucker Engle, 4:39.44 PR
Mark Wang, 5:02.49

Magda van Leeuwen, 5:19.75
Anna Geffen, 5:23.83
Marin Fredrickson, 5:26.59

5000m — (first 5000m on the track for all our entrants)
14. Ben Rakestraw, 17:13.48
16. Ben Schoonover, 18:28.41 …yup, it was Ben who got hit by a discus before his race.
18. Champ Davis, 18:57.17

Complete results at:

Plan On Track

With the end of winter term looming, we will not compete in another track meet in the next two weeks. There are no meets at Lane CC this season.

On the first weekend of spring break, there is a big meet in Salem, the Willamette Invitational, on Saturday, March 24. The meet has qualifying standards (below). I might or might not be at the meet (baby coming for my daughter). Entry deadline is Monday, March 19. We will NOT provide transportation to the meet because everyone will have left campus.

Willamette Invitational qualifying standards (marks from 2017 and 2018):

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 6, 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!

Eight Weeks Until The Long One… (same as last week)

Ian Dobson will give us a $10 discount for entries into the Eugene Marathon and Half-Marathon. Ask me for the discount code when you are ready to enter! Also $5 off for the 5km race the same weekend. Thanks, Ian and Johan Ghillebert!

Eight weeks...

Workout Plan: Week #9 Winter Term

Monday, March 5: 3pm -- meet on the intramural field for an aerobic run or field conditioning...plus abs or planks. Strides?

Tuesday, March 6: 5:30pm — meet at Hayward Field with your warmup run done for:

Middle distance runners:
Drills, relaxed strides
2-3 x 600 (1500m date pace) 400m jog-walk
2-3 laps on intramural fields 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
2-3 laps on intramural fields 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

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

Wednesday, March 7: 3pm -- meet on the intramural field for an aerobic run or field conditioning...plus abs or planks. Strides?

Thursday, March 8: 3pm -- meet on the IM field for an aerobic run or field conditioning...plus abs or planks. Strides? Or, a jog to Pre’s or Amazon Trail for tempo run/cruise intervals…or hills in Hendricks Park, or…

6pm — run the OTC Monthly Run: 5km on pavement, beginning at the shelters in Alton Baker Park. $5 fee, enter by 5:30pm at the shelters.

Friday, March 9: 3pm -- meet on the intramural field for an aerobic run or field conditioning...plus abs or planks. Strides? Or, yesterday’s workout!

Saturday, March 10: An exploring run on your own.

Sunday, March 11: On your own, longish run...now it’s seven weeks until the Eugene Marathon and Half.

We meet rain or shine. Every session is optional.

Track And Field Schedule 2018 (same as last week)

Saturday, March 24
—Willamette Invitational in Salem … this is the first Saturday of spring break.

Friday, April 6
—John Knight Twilight at Western Oregon in Monmouth
Saturday, April 7
—Jenn Boyam at Linfield in McMinnville

Saturday, April 21
—Cougar Open at Canby High School

Friday-Saturday, April 27-28
—OSU High Performance, Corvallis

Friday, May 4
—Oregon Twilight at Hayward Field
Saturday, May 5
—Linfield Open, McMinnville

Saturday, May 12
—Portland Twilight at Lewis & Clark

The Road To Spring 2018 (same as last week)

Thur, Mar 8 OTC Monthly Run Series #1 Eugene, OR AB Park 5K
Sat, Mar 10 Run For The Shamrock Eugene, OR 10K, 5K
Sat, Mar 17 Lucky Clover Springfield, OR 10K, 5K​
Sat, Mar 24 Bring In Spring 5K Eugene, OR 5K
Sun, Mar 25 McKenzie River Half Marathon Springfield/Eugene
Sat, Mar 31 Easter Egg Stash Dash Eugene, OR 13.1M, 5K
**Sat, Apr 28 Eugene Flapjack 5km DISCOUNT!
**Sun, Apr 29 Eugene Marathon and Half-Marathon DISCOUNT!

‘See you soon,
Tom Heinonen

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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!


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.