Relays, Titan+OSU+Twilight, Caves, BBQ

It was a long weekend and a hugely successful one at the Oregon Relays! Nineteen of our runners got the Hayward Field experience. Our menís relay teams broke both Club records! Ryan Jones squeaked out yet another PR in the 5000m and Patrick Leary got a career best in the 1500. We have people poised for a powerful final month of the season!

The Titan Twilight meet is this Thursday evening at Lane CC. I think we can get everyone into the meet who wants to compete! Entries are due by Tuesday eveningís workout. Meet schedule is below.

The following two weeks, only our fastest runners and maybe the relays will get to compete. The OSU meet (Friday, May 2) has difficult standards and six NCAA Division I teams have priority. And the Oregon Twilight meet (Friday, May 9) will be about the same with a limited schedule.

On Thursday, May 15, though, we can get a lot of people into the West Coast Invitational in Salem. Thatís our season ender...except for the ultra low-key intramural meet the next day, Friday, May 16.

Year-end barbeque?

Thanks to our webcast staff for two days of solid work at the Oregon Relays:

--Karen Ramming, producer
--Kara Rawlings, clerk communicator
--Tiffany Morris, camera operator
--Connor Shimamoto, tfrrs
--Kristen Mohror, commentary and stadium announcing

Oregon Relay Results

Our athletes competed really well against the best competition weíve seen all year on the biggest stage. Congratulations!

Friday --
Patrick Leary, 1500m, 4:03.39 PR
Kyle Krahenbuhl, 1500m, 4:03.45 SB
Beau Armstrong, 800m, 1:54.72 SB, second-fastest
John Carley, Team Run Eugene, 5000m, 14:31.49 SB (faster than his Club record)
Rob McLauchlan, Team Run Eugene, 5000m, 15:14.85
Ryan Jones, 5000m, 15:24.30 PR
Jesse Otto, 5000m, 15:42.81 second-fastest
Taylor ffitch, 5000m, 18:08.52, #6 Club all-time
Chelsea Oda, Spirit of Oregon, 18:23.88 debut
Megan Kupres, 5000m, 18:43.09 debut #7 Club

Saturday --
Womenís 4x100 relay, 53.72 (Ayla Rosen, Lacey Aley, Kaley Owens, Katey Ford)
Nicole Ginley-Hidinger, 1500m, 4:54.74 second-fastest
Robyn Brigham, 1500m, 4:55.59
Menís 4x100 relay, 44.40 CLUB RECORD (Charlie Seno, Anthony Gutrick, Mario Saldana, Shane Callan)
Menís 4x400 relay 3:29.45 CLUB RECORD (Kyle 52.7, Andre 52.7, Anthony 52.4, Walter 51.4)

Complete results at:

Next Track Meets

1) Titan Twilight is this Thursday night. For some of you who have done the same event week after week, it might be good to switch to another event. Time schedule:

Track Events: No 10K or Steeple
4:00 Womenís 4 x 100 Relay
4:05 Menís 4 x 100 Relay
4:10 Womenís 1,500
4:20 Menís 1,500
4:40 Womenís 100 Hurdles
5:00 Menís 110 Hurdles
5:20 Womenís 400
5:30 Menís 400
5:45 Womenís 100
5:55 Menís 100
6:15 Womenís 800
6:25 Menís 800
6:45 Womenís 400 Hurdles
6:55 Menís 400 Hurdles
7:10 Womenís 200
7:20 Menís 200
7:35 Womenís 5000
8:00 Menís 5000
8:20 Womenís 4x400 Relay
8:25 Menís 4x400 Relay

Titan entries due to me by 10pm on Tuesday, April 22:
text 541-954-0263

2) OSU High Performance standards: [men, women]:

100m -- 11.20, 12.60 (18 total field size for men, 18 for women)
200m -- 22.40, 26.50 (18)
400m -- 51.00, 1:00.0 (18)
800m -- 1:58.00, 2:18.0 (20)
1500m -- 4:05.0, 4:55.0 (27)
5000m -- 15:45.0, 19:00.0 (24)
steeplechase -- 9:45.0, 11:45.0 (14)
4 x 100m relay -- nine teams
4 x 400m relay -- nine teams

Because there are field size limits, we might get squeezed out in some events by Div I teams...I just donít know how this will work out.

OSU time schedule, standards and field sizes are here:

Road Racing

It was a Cave sweep yesterday at the Willamette River Run in Springfield. Kevin won the 10km in 32:23 and his wife Katie won too in 45:41.

Workouts: Spring Term Week #4... Tuesday 10am or 6:30pm

*Monday, April 21: 3pm -- meet on the intramural field for an aerobic run or field conditioning...plus abs or planks.

*Tuesday, April 22: Bring lighter shoes or spikes!

10am -- meet at South Eugene HS track for workout, or
6:30pm -- meet at Hayward Field for track workout:

...meet us with your warmup run done...

Distance and middle-distance runners:
2 x 150m (float 50, fast 50, float 50) jog back to start
1 x 800m (quality) 400m jog-walk
1 x 400m (quality) 500m jog-walk
1 x 300m (yup...quality) 400m jog-walk
1 x 200m (fast and relaxed) 250m jog-walk
1 x 150m (float, fast, float) 250m jog-walk
1 x 100m (relaxed stride from middle of curve to mid-straight)

Alternative...relaxed 800m repeats with short rest

4 x 50m (relaxed stride...jog into it) walk back
1 x 200m (high quality) 5:00+ rest
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 23: 3pm -- meet on the intramural field for pre-race warmup or aerobic run or field conditioning...plus abs or planks. Barefoot strides?

*Thursday, April 24: Compete at Lane CC in the Titian Twilight, or meet on the intramural field at 3pm for aerobic run...plus abs or planks. Strides?

*Friday, April 25: 3pm -- meet on the intramural field for choice:

a) relaxed, end-of-week run
b) tempo run or cruise intervals on Preís
c) hills in Hendricks Park
d) field conditioning

*Saturday, April 26: On your own, go for an exploring run.

*Sunday, April 27: Road race or go long or take a nap, then go to the library.

We meet on the intramural field at the north end near 15th Avenue. If itís dry, weíll be near the Bowerman Building. If itís rainy, weíll meet under the overhang of the rec center.

Leave your bags in the the locker room. We meet rain or shine. Every session is optional.

2014 Club Track Schedule

Thur April 24 Titan Twilight Lane CC, Eugene

Fri May 2 OSU High Perfrormance Corvallis

Fri May 9 Oregon Twilight Hayward Field

Thur May 15 West Coast Invitational Salem

Fri April 16 Intramural meet Hayward Field

Road Races

Sun, 27 Vineyards Marathon & Grapes of Half Eugene, 26.2M, 13.1M, 5K
Sun, 27 Rad 80's Run Portland, 5K

MAY --
Sat, 03 Cinco de Mayo Five Eugene, 5M, 5K
Sat, 03 We've Got Your Back Coos Bay, 5K, 1M
Sat, 03 5km Fundraiser run for Scotty Svetal and helmet awareness,
on Amazon Trail...contact Whitney Sweet at
Sun, 04 Garden Gnome Run Corvallis, 15K, 10K, 5K, Kids
Thur, 08 OTC Run/Walk Series #3 Eugene, 5K Trail
Sat, 10 CASA Champions For Children Eugene, 6K
Sat, 10 Mad Hatter Run Salem, 5K
Sun, 11 Jane Higdon / OHeroes Run/Walk Eugene, 5K
Sun, 11 Hustle 4 Health Albany, 5M, 5K, 1M
Sat, 17 Rhody Run Florence, 10K, 5K
Sat, 17 Run 4 Their Lives Corvallis, 5K
Sun, 18 Bark In The Park Eugene, 5K, 2K
Sat, 24 Ridgeline Ramble Eugene, 20K, 10K
Mon, 26 Miles For Meals Eugene, 15K, 5K, 1M
Sat, 31 Newport Marathon Newport, 26.2M, 13.1M
Sat, 31 Glow XC Dexter, 4.2M
-- after-dark trail run with lights, in Elijah Bristow State Park
south of Eugene...details at: http://www.glowxc.com
Sat, 31 Spring Into Summer Springfield, TBA

Fri, 4 Butte-to-Butte Eugene 10km
Fri, 4 Ashland Fourth of July Run Ashland OR 10km, 2 miles
(details at: https://register.chronotrack.com/reg/form?eventID=8029)

Race details at: http://www.eclecticedgeracing.com/Race_Calendar.html


ĎSee you,
Tom Heinonen
Respond to . Text: 541-954-0263

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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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