XC Changes, Willamette entries, Tuesday volleyball

Hey there, UO Club runners — (Saturday, September 16, 2017)

We’ve had two big changes in our cross country season in the last week! There will be no “qualifier” race here in Eugene this fall, so runners who want to compete for a spot at NIRCA Nationals MUST race at the Pacific Regional in San Francisco on Saturday, October 28. Plan accordingly! Do you have a class with a required trip that weekend? Will you have a test or lab which you can’t miss on Thursday-Friday, October 26-27? We will drive to San Francisco on one of those days.

—A four-meet cross country season?
—Willamette entries due now?
—OSU volleyball next Tuesday?
—10am workouts on the IM field already?
—Top five to Nationals and two others picked by committee? Un-American?

Read below.

Club Registration…Do This Now

You must sign up for Running Club online before you run the first step with us…

Registration is open for the 2017-2018 school year. It’s required for both new members and returning members. Here’s how:

1. Go to: https://orgsync.com/login/university-of-oregon and log in with your Duck ID
2. Search "Running Club" and go to the home page
3. Click "Join Now" in the right hand corner
4. Click the subtitle "Forms"
5. Select: REGISTRATION-Club Members 2017-2018
6. Begin form.

1. Go to: https://orgsync.com/50210/forms/263116
2. Begin form.

It's a very quick sign up. ‘Gotta do it to run with the Club.

Runs Monday Through Friday At The Intramural Field, 10am

We’ll meet Monday, September 18, through Friday, September 22, at 10:00am on the UO intramural field next to the Rec Center. The marching band might be practicing there too.

I suggest that you do the minute runs on Tuesday and the tempo run on Thursday or Friday. You decide!

Please sign up for Running Club online first!

Once school starts, we’ll be back to our 3:00pm sessions.

Our First XC Meet...Entries Due!

Our cross country season will start on Saturday, September 30, at the Willamette Invitational in Salem. It’s the largest meet, other than NIRCA Nationals, and by far the highest quality meet of our season. It’s also the first 8km race for our freshmen guys. Women run 5km.

The men’s race is at 11:00am, women at 11:50am. We provide van transportation. Your entry fee is $10 on race day.

Entries are due to me by 11:00am on Monday, September 25…that’s the first day of classes, before we meet for the first time at 3pm. THINK AHEAD! It’s up to you to tell me that you want to race!

To enter, email me at or text me at 541-954-0263. You will not be entered until I respond!

Entries received so far:

Robert Pedersen
Neil Yotsuya
Justin Gallegos

Volleyball, You, Tuesday

The rest of the season for our volleyball crew volunteers will be single matches, usually two every other weekend. But...

Surprise! There is a home match this Tuesday, September 19, vs Oregon State at 7pm (6:15pm arrival). As always, the first six people who want to work get the spots.

Email me or text me at 541-954-0263.

We are the ball crew for the women’s intercollegiate team for home matches at Matt Knight Arena. Each match is a $100 fundraiser for our Club. We can use two newcomers and four veterans at each match. It’s kinda crazy and really fun! We retrieve balls during warmup. During the match we roll balls along the sideline and toss a ball to the next server. It’s loud.

Cross Country Changes!

NIRCA has made hosting a “qualifier” race almost impossible for us. To legitimize the process of getting to Nationals, a qualifying race now must have at least two complete NIRCA teams (as it should!). The races must be 8km for men and 6km for women. Because the nearest NIRCA team is 465 miles away, and because we start school so late, we will not have a “qualifier” this fall. The nearest club hosting a qualifier is in Leadville, Colorado.

So, FOR YOU, your only chance to qualify for Nationals is to go to San Francisco and race for us at the Crystal Springs course in the Pacific Regional on Saturday, October 28. Our women’s team must finish first or second, our men must be in the top three teams, to get into the Championship race at NIRCA Nationals. (The Championship had 51 teams last year, but is being reduced to about 38 teams this season.)

Our student coordinators and I will select our runners for Nationals. You must race at Crystal Springs to be considered! We will take into consideration our whole season, which is just three races (Willamette, George Fox, and Pacific Regionals). The plan right now is to select our first five finishers at Regionals, plus two other women and two other men, based on the whole season.

What do you think? Find out about your class needs on that weekend! Our vans will leave on Thursday or Friday...

More on qualifying below.

Week #8 Of Cross Country Preparation

We now have just one week until school starts and eight until NIRCA nationals in cross country. Here is Week #8, beginning September 18:

Minute runs -- These are race-paced reps of one minute with just 30 seconds of jogging between. No walking. Do at least 12 one-minute runs, no more than 18. It’s a short workout, which gets intense, and is very effective. For runners in Eugene, we can do this on Monday, Tuesday, or even Wednesday. You can do it on the intramural fields or Pre’s Trail.

Tempo run -- 14:00-20:00 at lactate threshold. This is slower than your XC race tempo, but faster than your steady run. Physiologically, it is the fastest pace at which you produce lactate in your working muscles and clear it at the same rate. It starts off feeling brisk and easy, then is more difficult to sustain, but doesn’t feel like a race effort.

Long run -- You can add a mile if you wish.

Everything else is recovery running.

The first week of classes...hill reps in Masonic Cemetery on Tuesday.

2017 Cross Country Schedule

Sat, Sept 30, Willamette Invitational, Bush’s Pasture Park, Salem

CANCELLED Sat, Oct 7 UO Club race “qualifier”, Amazon Trail, Eugene CANCELLED

Sat, Oct 14, George Fox Classic, Willamette Mission State Park, 9am

Sat, Oct 28, NIRCA Pacific Regional, Crystal Springs, Belmont CA (Bay Area)

Sat, Nov 11, NIRCA Nationals, East Lansing, Michigan

Sat, Dec 2, NXN community race, 5km, Glendoveer Golf Course, Portland, 12:34pm

Fall Road Races

You might consider adding to your cross country schedule here with the OTC race on Thursday evening, Oct 19 ($5), or the Run with the Duck on Sunday, Oct 22 (free, but course is short).

Thurs, Sept 21, Twilight River Run 5km, EWEB Plaza, 6pm
Sun, Oct 1, Tear It Up 5km, PH HS, Pleasant Hill OR, 9am
Sun, Oct 8, Oregon Women’s Half-Marathon, Eugene, 9am
Sat, Oct 14, Wonder Run 5km, Alton Baker Park, 11am
NEW DATE Thurs, Oct 19, OTC Monthly Run #8, 5km, Amazon Community Center, 6pm, $5
Sat, Oct 21, Ram Run 10km and 5km, Alton Baker Park, 10am
Sun, Oct 22, Run with the Duck 5km, Riverfront Park, 11am, FREE UO students
Sun Oct 29, Monster Mash 5km
Mon, Oct 31 Halloween 5km Pioneer Cemetery on campus, free, 4pm
Sun Nov 5, Autumn Trail Runs 3.5, 6, 10, 16 miles, Rexius, Ridgeline Trails, 10am
Sun, Nov 19, EWEB Run to Stay Warm Half-Marathon, 5km, 10km, EWEB Plaza 9am

Information at: http://www.eclecticedgeracing.com/race-calendar.html

Regional Qualifying (same as last week)

NIRCA has announced the number of teams and individuals who qualify for the Championship race at Nationals. They will advance the top THREE men’s teams from the Pacific Regional and the top TWO women’s teams.

Other regions get 5-9 teams into the Championship race. The Pacific region finished four men’s teams in the top 15 at Nationals last fall (first, second, eighth, fourteenth) but will only get three teams in the championship race.

In the women’s championship race last year the Pacific region had three teams in the top 15 (sixth, eleventh, fifteenth) but will get just two teams this fall.

This means we will take the Pacific Regional pretty seriously.

Clubs which do not qualify may enter their runners in the “class races” at Nationals. There is a frosh-soph race and a junior-senior-grad race. We will NOT do that. However, the top 10 individuals in our Regional get to compete in the Championship race at Nationals. We WOULD do that.

Is It All Serious?

Is Running Club all about qualifying? Nope! Come and run! We’re a great landing place for newcomers, the perfect place to unwind after a tough day, a good place for friends.

‘See you,

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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.