For more information, contact Steve Wright at email@example.com.
ORRC’s year-round Tuesday night workouts are between 6 p.m. and 7 p.m. They are held at the Cedar Hills Recreation Center in the Spring, Summer and early Fall months and at Catlin Gabel School in the late Fall and Winter months. Schedule is below.
The workouts are open to all runners and walkers. You do not need to be an ORRC club member to participate. All abilities are welcome, fast and slow runners and walkers, fast and incoherent talkers, young and old alike. We also love to socialize. So on the first Tuesday of each month, ORRC hosts free pizza afterwards, around 7:15 p.m. at Godfather’s Pizza, 11140 SW Barnes, Portland. See ya at training !!
March 15, 2016 thru November 1, 2016
ORRC’s Spring, Summer and early Fall Tuesday night workouts are held at Cedar Hills Recreation Center, 11640 SW Park Way, Beaverton, approximately ½ mile south of US 26, and bordering SW Cedar Hills Blvd. Suggested arrival time is around 5:45 p.m. to warm up.
We gather at the Cedar Hills Rec Center soccer field shelter, adjacent to their parking lot, for a 6 p.m. start after a few announcements and “bragging rights”, in support of our last week’s running/walking accomplishments. We then run/walk northwest along neighborhood streets and sidewalks toward Commonwealth Lake Park in one of three loops, 4.5, 5.2 or 6.7 miles, returning to Cedar Hills Recreation Center approximately 7 p.m. Wear protective reflective gear and bring lights in March and then again starting mid October since we will be running/walking in the setting sun and dusk.
Summer Interval Schedule
|March 15||1×1200, 2×800, 3×400|
|March 29||Mile, 1200, 800, 400|
|April 5||1×1200, 2×800, 3×400(Pizza Night)|
|April 12||2×800, 6×400|
|April 19||4×800, 2×400|
|April 26||1200, 800, 400, 800, 800|
|May 3||1×800, 3×400 (2 sets) (Pizza Night)|
|May 10||1×1200, 2×800, 3×400|
|May 17||2×800, 1×400 (2 sets)|
|May 24||Mile, 800, 400, 800, 400|
|June 7||1×1200, 3×800, 1×400 (Pizza Night)|
|June 21||Mile, 2×800, 2×400|
|June 28||1×800, 3×400 (2 sets)|
|July 5||4×800, 2×400(Pizza Night)|
|July 12||1×1200, 2×800, 3×400|
|July 19||2×800, 1×400 (2 sets)|
|July 26||Mile, 3×800|
|Aug. 2||9×400 (Pizza Night)|
|Aug. 9||1×1200, 3×800, 1×400|
|Aug. 16||2×800, 6×400|
|Aug 30||Mile, 1200, 800, 400|
|Sept. 6||2×800,1×400(2x) (Pizza)|
|Sept. 13||4×800, 2×400|
|Sept. 27||1×800, 3×400 (2 sets)|
|Oct. 4||9×400 (Pizza Night)|
|Oct. 11||Mile, 3X800|
|Oct. 18||1×800, 3×400(2 sets)|
|Oct. 25||4×800, 2×400|
|Nov. 1||1×1200, 3×800 (Pizza)|
November 8, 2016 thru March 7, 2017
Starting November 8, 2016, we will be working out at the Catlin Gabel School track, located on the west side of Portland at 8825 SW Barnes Road. Park in the parking lot on the east side of the school (bear right when entering driveway off Barnes Road). Catlin Gabel is also located next door to Providence St. Vincent’s Hospital.
The loop track surrounds the athletic field to the north and in a “bowl” below the school. Workouts begin at 6pm and end at 7pm. Suggested arrival time is 5:45pm for warm-up. The ORRC has a contract with Catlin Gabel to open this track for public use and pays a fee for use of the lights. You won’t find a better location to keep in shape this winter under the safety of the lights. These workouts are held in all conditions – rain, snow, sleet, etc. Training options include steady running/walking at your own pace around the track (outside lanes please) and track repeat sessions. See session list below. Repeat sessions are geared for variety to make it fun and include approximately 2 ½ miles of speed. Each workout is unique. You can also choose to do your own workout.
Warm-up and Cool Down
All runners/walkers should warm-up before working out. 15-20 minutes of easy jogging or walking. Repeat runners include 100 meter strides. Don’t forget a light stretch after warm-up and cool down and stretch after your workout for 10-20 minutes. Always rehydrate afterwards.
Bring your own fluids to the workout. Water source is turned off during most of the winter months. Repeat sessions are designed for experienced runners. As a guide – you should not be doing repeat training if your weekly mileage is less than 20 miles per week and no more than 10% of your weekly mileage should be composed of repeat sessions. Be sure to take a rest day or a very easy run day after any speed workouts. All participants should be medically able and properly trained before participating in any physical exercise.
Repeats and Recovery
To keep the workouts simple, recoveries will generally be one half the distance of the stated repeat. For example, if the repeat is 800m, recovery will be 400m. Recoveries between sets indicated by ( ), will be 400m regardless of last repeat. No recoveries less than 200 meters.
Steady State Runs/Walks
For those who just want to run or walk a designated distance, we have a 4.5 mile and 6.7 mile route. The 1.5-mile warm-up is included in these routes. These routes have written directions but enough people have run these that you shouldn’t need them. If you want to go a shorter distance, we can make adjustments for you.
2016-7 Catlin Gabel Interval Training Schedule (optional)
|Tuesday, November 8, 2016||2×400, 12×200||Middle Lanes||Welcome to Catlin Gabel. Only two miles of speed tonight!|
|Tuesday, November 15, 2016||3×400, 1×1 mile, 3×400||Middle lanes||Possible Grass workout-Playoffs start and they might have a home game.|
|Tuesday, November 22, 2016||(800,800,400,400)(800,400,400)||Middle lanes|
|Tuesday, November 29, 2016||4×200,2×400,1×800,2×400,4×200||Middle lanes|
|Tuesday, December 6, 2016||5 x 800||Middle lanes||Pizza after workout|
|Tuesday, December 13, 2016||10×400||Middle lanes|
|Tuesday, December 20, 2016||2×400, 12×200||Middle lanes||Only two miles of speed tonight!|
|Tuesday, December 27, 2016||3×400, 1×1 mile, 3×400||Middle lanes|
|Tuesday, January 3, 2017||1×1200, 2×800, 3×400||Check back on the website, Facebook or Twitter for possible weather cancellation. Pizza after workout.|
|Tuesday, January 10, 2017||10×400||Check back on the website, Facebook or Twitter for possible weather cancellation.|
|Tuesday , January 17, 2017||New Year 5k time trial event*||Middle lanes||5k Guess your time event. Prizes for top 3 closest.|
|Tuesday , January 24, 2017||4×200,2×400,1×800,2×400,4×200||Middle lanes|
|Tuesday , January 31, 2017||800,400,800 (2 sets)||Middle lanes|
|Tuesday, February 7, 2017||10 x 400||Middle lanes||Pizza after workout.|
|Tuesday , February 14, 2017||1 mile, 1200, 800, 400||Middle lanes|
|Tuesday , February 21, 2017||5 sets of (1×400, 2×200)||Middle lanes|
|Tuesday , February 28, 2017||1200, 800,400,800,400,400||Middle lanes|
|Tuesday , March 7, 2017||16 x 200 (4 sets of 4)||Middle lanes||Only two miles of speed tonight. Last workout before we hit the roads! Pizza after workout.|