Florence Half Results

Another round of training is tucked away, after a perfect day in Florence – in every way: perfect weather, perfect 12 for 12 finish for our half-marathoners. Plus a first, two seconds and a third in age groups.

Bravo to Suzy for finishing her longest race so far. And thanks to Michele, Alyse and Gina for volunteering.

We’ll jump back into EWEB training next Sunday with a six-mile run. This also will serve as an easy one for runners in the October 8^th Oregon Women’s Half (or for Leah, the Victoria Marathon).

FLORENCE HALF-MARATHON RESULTS

(with our official times and paces)

Neal – 2:06:27 (9:40 pace) 2^nd in age group

Jan – 2:24:03 (11:00s)

Stephanie – 2:25:38 (11:07s)

Kyoko – 2:18:28 (10:35s)

Renee – 2:20:47 (10:45s)

Carrie – 2:07:26 (9:45s)

Leah – 1:37:31 (7:27s) 1^st in age group

Steve – 2:16:21 (10:25s)

Sean – 2:02:15 (9:20s) 3^rd in age group

Suzy – 2:45:49 (12:38s)

Russell – 1:49:11 (8:21s) 2^nd in age group

Rhonda – 2:25:38 (11:07)

Team alumni:

Audrey Blankenship – 2:38:44 (12:07s)

David Blankenship – 2:25:38 (11:07s)

Nate Hisamura – 1:43:26 (7:54s) 2nd in age group

Voula Weaver --- 2:01:20 (9:16s) 1st in age group

Joy Welker – 1:59:55 (9:10s)

OTHER RECENT RESULTS

(those reported to me)

Bill – 19 miles on Friday night, 2:26 (9:19s)

Michele – 11 miles on Saturday at Row River

Trina – 5 miles on Friday
Joe – walked 7.2 mile on Saturday at 16:04s

WEEK'S LESSON: YOUR RECOVERY

Question: What should I do in the days or weeks after this race?

Answer: One of the most important phases of a training program is also one of the most overlooked. This is what to do AFTER the race. It doesn’t end at the finish line but continues with what you do – or don’t do – in the immediate and extended period afterward. One popular rule of thumb is to allow at least one easy day for every mile of the race (about two weeks after a half-marathon). One day per kilometer (or three weeks post-half) might work even better if the race was especially tough. During this period, take no really long runs, none very fast, and avoid further racing. Run easily until the prospect of training for another race excites you.

(Photo: The teammates, present and past, that we could corral before the start.)

Florence Half preview

We move to the coast this Sunday, for the Florence Half-Marathon. This means there will be no team training in Eugene for the Women’s or EWEB Half. Those runs will resume, at six miles, the following Sunday.

For Florence, here are our plans: Note that the race starts an hour later than last year, at **9:00.** This allows runners to drive over from the valley in the daylight.

Start and finish are at Miller Park, which is two blocks west of Highway 101. You can enter from either 18^th or 20^th Street. Packet pickup is at the park that morning, starting at 7:30. I’ll be on scene by 8.

A course map is coming by email. Six drink stations are available en route. Plus you can bring your own drink to me, for delivery at about 4.5 and 6.5 miles (same spot). Michele Clemo is to be the volunteer posted there.

Weather forecast: mostly sunny with starting temperature in 50s, moving toward an afternoon high of 67.

WEEK'S LESSON: YOUR STRATEGY

Question: What is the best way to pace myself during the half-marathon?

Answer: Even if you’ve done everything right in training, you can cancel all that good with as little as one wrong move on race day. The first and worst bad move is to bolt from the starting line far faster than your training pace. Crowd hysteria and your own raging nervous system conspire to send you into the race as if fired from a cannon. Try to work against the forces of the crowd and your natural desires. Pull back the mental reins at a time when the voices inside are shouting, “Faster!” Be cautious in your early pacing, erring on the side of too-slow rather than too-fast. Hold something in reserve for the late miles. This is where you reward yourself for your early caution, by passing instead of being passed. Being the passer rather than the passee is a lot more fun.

(Photo from the inaugural Florence Half in 2016 includes Jeff Drumm and Rhonda Zimlich from our team.)

September 17th Results (5.6 miles)

No one complained (much) about the extra half-mile or so beyond the advertised distance, which I’d guessed wrong. The finally-clean air made everything better.

Welcome to the team Deb, Yukari and Diana. And thanks to Renee, Nobuko and Carrie for introducing these runners to us.

Thanks again to Lindsey for opening the store this morning. And to Paul for helping on the course.

TODAY’S 5.6 MILES

(with per-mile pace, based on GPS average of 5.66; target was to run at half-marathon pace or faster for Florence taper, or eventual half-marathon pace for EWEB)

Bill – 13.3 miles in 2:17:53 (10:16 pace)

Jan – 1:02:41 (11:04s)

Deb – 1:00:31 (10:41s)

Michele – 1:06:21 (11:43s)

Jenna – 1:06:21 (11:43s)

Yukari – 1:10:11 (12:23s)

Stephanie – 1:06:21 (11:43s)

Kyoko – 56:53 (10:02s)

Renee – 3 miles in 32:24 (10:48s)

Diana – 1:04:08 (11:20s)

Carrie – 1:04:08 (11:20s)

Steve – 58:12 (10:17s)

Sean – 49:44 (8:47s)

Suzy – 1:09:08 (12:12s)

Trina – 1:04:37 (11:24s)

Nobuko – 1:10:11 (12:23s)

Russell – 47:58 (8:28s)

Rhonda – 1:09:08 (12:12s) plus 5.5 =11.1 miles

Guest:

Gina – 1:06:21 (11:43s)

OTHER RECENT RUNS

(those reported to me)

Neal – 11.5 miles on Saturday, 2:06 (10:59s)

Bill – 10K race on Saturday, 55:46 (8:59s) 1^st in age group!

Michele – 11.5 miles on Saturday, 2:06 (10:59s)

Jean – half-marathon race in Washington on Saturday, 2:33:07 (11:43s)

Tatiana – half-marathon race in Washington on Saturday, 2:35:04 (11:51s)
Dan -- half-marathon race in Washington on Saturday, 2:18:28 (10:34s)

Carrie – 19 miles on Saturday

Leah – 26 miles on Sunday

Joe – walked 8.3 miles on Wednesday at 17:01s