July running for this fall
Hello, UO Running Club — (Saturday, July 13, 2024)
It’s time to build your running volume gradually if you want to race
this fall. Read below!
And there are four more all-comers meets here to volunteer at, or to run
in. Henry Axon ran a mile last Thursday in 4:37.11, a lifetime best!
And Shannon Hugard ran 5:15.29, #2 on our Club all-time list. There
were more than 60 people running in the mile. Three races. Wow!
Someone asked about cross country times after reading through the Club’s
all-time list. I don’t keep a list of cross country times because
courses are often inaccurate distances and vary so much in difficulty.
Our newcomers list jumped from four to nine this week. More coming!
Welcome!
VOLUME BUILDUP...HOW?
‘Want to do some races in the fall? It’s time to prepare.
Some of you count miles, some of you don’t. This is the time of year
when cross country runners do mostly easy-paced, steady runs in
gradually increasing amounts. (We’ll add some quality beginning in
August.)
These relaxed-paced runs establish an aerobic base, build muscular
endurance, and toughen connective tissue (tendons, ligaments) and
cartilage. The intensity stays low as the volume increases.
There are 11 weeks until fall term starts…probably plenty of time to
accumulate a slightly greater volume of running this summer than you’ve
done before. But where to start?
You can build from whatever volume you are doing now to some amount
that, for you, is a lot. Aim to hit your high mileage in early or
mid-September. Get some work done, and arrive in the fall feeling that
you’re well prepared...ready to do hard days once or twice a week in
late September, and a long run on the weekend.
But don’t be a slave to mileage! There is virtue in rest. And it’s
better to not risk a blowup. If you get five or six days in a week
exactly as you want them, that’s a pretty high success ratio. It’s
better to get to Eugene in the fall healthy and ready, than to have gone
over the edge by pushing too hard.
Strive for excellence, not perfection!
You can arrive here in the fall ready to start some racing. I’ll give
you sample workouts of faster runs and reps in August so that you can be
ready to do to full workouts by mid-September.
If you’re just now starting your buildup of volume, and you want to
count weekly miles, here are three ways to progress:
Plateau method: example — 30-30-35-35-41-41-48-48-56-56
--a gradual increase, but with plateaus to “consolidate your gains” and
be sure that you’re ready for the next step up.
Dropback method: example — 30-36-42-36-42-49-42-49-57-49
--you build up two weeks then drop back for one week. The progress
seems slow but the chance of being hurt or worn out is small. You still
get there!
Count-your-runs method: Borrowing a page from Jack Daniels, if you did
six runs last week, increase your week’s mileage by no more than six
miles this week. And “plateau” or “drop back” when you feel the need.
If you have specific questions now, email me at heino@uoregon.edu.
CAN’T COUNT?
Are you a non-counter? ‘Like to run, but don’t like to count miles?
That works!
If you want to run some cross country or road races in the fall, just
try to get out the door most days for a run. Go whatever pace feels
good. Keep the routes varied. Find someone to run with.
Running without counting and timing can be fun and rewarding. And
you’ll end up running farther and faster over the summer, without trying
to.
Come back to Eugene in September, fresh and ready for an enjoyable fall!
SPRINTERS!
Have you found an activity or two that you really enjoy? A team?
Be creative!
We hope to have an active sprint training group this fall on the turf
fields right next to Hayward Field.
Michael Donawa wants to be involved with Club again next year!
FOUR RACING OPPORTUNITIES (AND A CHANCE TO VOLUNTEER WITH ME)
There are four more weeks of all-comers meets at Hayward Field this
summer. Kids ages 12 and under on Wednesdays. Teenagers and adults on
Thursdays.
You can help me officiate the 7-8 year olds’ long jump on
Wednesdays! I’ve been doing this event since the mid-1970s! I need 2-3
volunteers each Wednesday. No experience needed. It’s fun! Long jump
starts at 5:30pm. Contact me at heino@uoregon.edu or text
541-954-0263.
My wife has been working at the Wednesday meets since she was 12 years
old.
If you want to compete, the Thursday meets have almost all events
including a distance race (3000m or 5000m or two-mile or steeplechase).
Details at:
https://www.oregontrackclub.com/summer-all-comers-meets
For ages 12 and under - Wednesdays: July 10, July 17, July 24, July 31,
August 7
For ages 13 and older - Thursdays: July 11, July 18, July 25, August 1,
August 8
NEWCOMERS
Now we have nine newcomers for fall term. The list keeps growing!
Mackenzie Thomas
Marion Center Area HS, Pennsylvania
Mackenzie.Thomas2024@outlook.com
Nathaniel Carrasco
grad student
Nathaniel.Carrasco@newberry.edu
Emmanuel Moes
Kingston HS, Kingston WA
eman.moes@gmail.com
Daphne Vostral Schauer
Bothell HS WA
davo@uoregon.edu
Olivia Reid
Biship Manogue HS, Reno NV
oliviaareid05@gmail.com
Hayden Brandt
PhD student
hbrandt@uoregon.edu
Lynell Cuddy
transfer, Reno NV
lcuddy@uoregon.edu
Katherine Gregory (Kate)
St. John’s College HS, Maryland
kgre@uoregon.edu
Alessi Kwan
Northfield HS, Denver CO
akwan@uoregon.edu
‘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).
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!
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'Starting a Running Club?
'Building Your Club?
Read this, a document written by our Club leaders!
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