When? Where? How far?
Hello, UO Running Club — (Saturday, August 23, 2024)
The September cross country races listed below are mostly before we even start running together this fall. For all the races through September 27, you would need to register yourself, pay the fee and provide your own transportation.
For the Willamette Invitational on Saturday, Oct 4, and the George Oja Invitational on Saturday, Oct 18, we WILL provide two vans, pay the fee, and enter you, if you wish to race. Entries will probably open two weeks before the race.
The Platypus cross country race vs the OSU Club is on our schedule! Saturday, October 11. It’s 5km on Amazon Trail here in Eugene in mid-morning. Both schools have home football games at 12:30pm that day. We’ll make it work!
Week #5 of faster running is below. It’s getting more challenging…
WHEN DO WE START IN THE FALL?
We’ll start meeting on Monday, September 22 (the week before classes start), at 10am on the intramural field next to the rec center.
When fall term classes begin on Monday, September 29, our runs will be weekdays at 3pm, meeting on the intramural field next to the rec center. ‘Show up when you can! ‘Want to run in races? Everything we do is optional! ‘Race if you wish.
This fall we have races available from 5km to the half-marathon, some cross country, some road. Some are super low-key, some have 200 collegiate runners. And you can also “Run with the Duck” and “Run to Stay Warm”.
$50?
We will charge $50 to be in the Running Club for the whole 2025-26 school year. We have a fundraising requirement to be a Club Sport. And every van which we drive to a meet in Oregon or a weekend excursion costs our Club about $100.
So, your first week of Club attendance will be free. After that it’s $50 for the rest of the school year. What a bargain!
Cash is always good, but we’ll have a couple of ways you’ll be able to go online too.
VOLLEYBALL CREW …SOON!
The women’s intercollegiate volleyball team asks us to be their ball crew for home matches. We’ve been doing it for 20 years! The Running Club gets $100 per match, so it’s a good fundraiser for us … $1,200 for the season.
There are two volleyball matches the first week of September and we are committed to provide our ball crew.
We provide 4-6 people for each match. We can have two newcomers for each match and we need to have four veterans (people who’ve worked a match previously).
The matches might be done in 90 minutes but can last over two hours. They’re in Matt Knight Arena.
We roll balls along the sideline and toss a ball to the next server. It’s fun! If you’re in Eugene the first week of September, I need you! (We’re good teachers too!)
Matches:
Wednesday, September 3, 6:00pm, UO vs Portland
Saturday, September 6, 6:00pm, UO vs Colorado State
You’d need to arrive 45 minutes before the scheduled start time.
The Saturday match is the day of the UO home football game at 12:30pm vs Oklahoma State.
If you can help, please contact me at heino@uoregon.edu or text me at 541-954-0263.
END OF AUGUST: WEEK #5 WITH HARDER RUNNING
We have five weeks until school starts. Here is Week #5, beginning August 25 (two sessions, a long run and maybe some strides):
a) 20-25 minutes of hill running. Just get to the top, don’t attack it. Jog down (do NOT run hard downhill). Go uphill like you would in the middle of a race. Try to vary the hills if possible...different steepness, length, surface. Or use a freeway overpass if that’s all you’ve got! Do NOT do this workout if your achilles is sore going up or your knee hurts going down.
b) Tempo run 12:00-16:00. You should know what that is by now! Think, lactate threshold…brisk, “one hour race-pace”.
c) Long run: same distance as last week (or less if you need a recovery day), not longer this week.
Optional: Any day of the week, you can do 6 x 100m (relaxed stride) with 50-100m jog recovery...see how fluid, relaxed, effortless you can make a stride.
- - - - - Week #4 is below - - - - -
During one steady run, do 9-12 strides of about 100 meters. This time, make every third rep faster than the other reps.
On another day, do race-paced repetitions 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 your long run by 1-2 miles this week...but only if you feel ready to do it.
‘HAVEN’T STARTED TO BUILD FOR AUTUMN YET?
It’s late August but there is still some time to begin your training buildup if you plan to run races in the fall. Start here with mileage increases, not the harder running above yet:
Do you know how many miles or minutes you ran last week? Try to run five miles farther this week…that's 6-9 minutes more most days. Or, you can do a week that feels about the same, but add one more run sometime during the week.
I’d like you all to do gradual increases in volume during late August and September. Each week doesn’t need to be more than the previous. You can increase for two or three weeks, then take a light week for recovery.
Don’t try to run faster. Just run a little farther, but not every day. Build your aerobic base now. Later, you can add some of the faster running.
If you want to do relaxed strides on a soft surface occasionally after a run, that’s fine. Not hard strides...relaxed strides...flowing, feeling good. If you have a good, grassy surface, run some of them barefooted. Synthetic fields are great for summertime barefoot strides! Four or five is a good place to start.
If you have access to your high school team or any club, feel free to run with them. They might be trying to get ready for races which start several weeks before any of ours, though, so be thoughtful. Just tag along and enjoy their company.
If you run with your high school team, maybe you can add wisdom as a returning alum.
SPRINTERS!
We hope to have an active sprint training group this fall on the turf fields right next to Hayward Field.
Michael Donawa wants to volunteer with Club again!
NEWCOMERS … UP TO 16
John Cutler
Menlo-Atherton HS, Menlo CA
johnkcutler@gmail.com
Edgar Canchola
WHS, Woodburn OR
ecanchola0750@gmail.com
Ace Garcia
WHS, Whittier CA
qbacedanger07@gmail.com
Sophia Pursley
UO Soph
sophiapursley@gmail.com
Sophie Rasmussen
UO Soph
sophierasmussen2005@icloud.com
Stewart Lawson
Grant HS, Portland OR
stewartoutside@gmail.com
Natalia Crass
Crook County HS, Prineville OR
natalia.crass@gmail.com
Ellis Halton
Providence School, Jacksonville FL
ellishalton3@gmail.com
Haley Cabrera
UO Senior
haleyoro@uoregon.edu>
Hazel Fiedler
LCHS, Lincoln City OR
hazeljfiedler@icloud.com
Olivia Phillips
UO Soph from Lane CC, Century HS, Hillsboro OR
ophillips854@gmail.com
Fedor Chayka
UO Junior
fchayka@uoregon.edu
Jonah Campbell
SHS, Sherwood OR
jonahc@uoregon.edu
Aubri Sadler
Meadowdale HS, Edmonds WA
asadler@uoregon.edu
Cameron Reynolds
Sequoia HS, San Carlos CA
cdrey@uoregon.edu
Marina Finger Langaray
UO grad student
mfingerl@uoregon.edu
Welcome, all!
POSSIBLE RACES THIS FALL
Here are races in the Willamette Valley this fall. They’re all cross country races except the last two. Most of you won’t be on campus until the October races. Men run 6km or 8m in all the collegiate races. Women run 5km or 6km. Platypus is 5km for both. All races are optional!
The Platypus race, 5km cross country vs the OSU Club, is not yet scheduled.
Fri Aug 29 | Lewis & Clark Opener | McIver Park, Estacada
Fri Sept 12 | Ash Creek Collegiate | Ash Creek Preserve (WOU host)
Sat Sept 27 | Mike Johnson Classic | Ash Creek Preserve (WOU host)
Sat Oct 4 | Willamette Invitational | Bush Park, Salem
Thur Oct 9 | OTC Monthly #6 Pre’s Trail Run 3-mile | Alton Baker Park
Sat Oct 11 | Platypus Dual | UO Running Club vs OSU Running Club 5km | Amazon Trail, Eugene
Sat Oct 18 | George Oja Invitational | Oak Knoll GC (Linfield host)
Fri Oct 24 | Bushnell Invitational | Pine Ridge GC | 4:45pm
Fri Oct 24 | Run with the Duck | next to campus | 5km road race (it’s usually short)
Sun Nov 23 | Run to Stay Warm | Eugene | half-marathon, 10km, 5km
BIG FINISH FOR FALL TERM
‘Need a culminating event for your fall term running? How about the Run to Stay Warm on November 24? It’s in Eugene, just two miles from campus! There is half-marathon, also a 10K and a 5K. Details at: https://runtostaywarm.com/
‘See you,
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). We have a sprint group now too.
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 directing the Club as a volunteer ever since.
In the Fall, we compete in collegiate cross country races throughout Oregon, then sometimes finish our season at the NIRCA Pacific Regional, 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 a $50 fee to join the club each school year.
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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