Tuesday (West Side)

Tuesday Night Training Schedule for Late Winter/Spring/Summer/Fall 2020

(March 10, 2020 – October 27, 2020)

Cedar Hills Recreation Center, 11640 SW Park Way, Beaverton, 97005

Warm-up and Cool Down

Get to the Cedar Hills Recreation Center- (Corner of Cedar Hills Blvd. and Park Way: Back parking lot) a bit early to stretch and drink some fluids. We start at 6:00. Everyone does a 1.5-mile warm up together before we split up into steady state and interval groups. After the workout, you should cool down and stretch a bit and drink some more fluids. This will help prevent lactic acid build up in the muscles so they don’t get sore.

Running in the Dark

Your safety is our primary concern when running in the dark.  For these reasons, here’s some safety tips to consider when running from Cedar Hills after sunset.

• Run with a partner when you can. There is safety in numbers.
• Ditch the headphones or wear only one earbud and keep the volume low–you want to be able to hear trouble approaching.
• Carry a phone and enable the “medical ID” function.
• Wear reflective gear and a headlamp when running in the dark.
• Ideally run where there are other people and activities around you.
• No matter how confident you might look and feel, be aware of your surroundings

Training Updates and Inclement Water Cancellations

Check ORRC’s Facebook for updated information and whether training is cancelled due to inclement weather conditions.

Caution

Bring your own fluids if you want to drink during your run. There is water at the beginning and end.

Repeats and Recovery

Repeat sessions are designed for experienced runners. As a guide, you should not be doing repeat training if you weekly mileage is less than 20 miles per week, and 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.

To keep the workouts simple, recoveries will generally be 200-400 meters between intervals depending on how long the interval is. You can always adjust your workout accordingly if you want to do more or less speed.

Steady Runs/Walks

For those who just want to run or walk a designated distance, the Catlin Gabel is perfect. The stadium lit track, and a group of 40 runners/walkers makes for an inviting experience in what otherwise would be a dark and dreary evening at home.

• March 10 1×1200, 2×800, 3×400
• March 17 5×800
• March 24 Mile, 1200, 800, 400
• March 31 1×1200, 2×800, 3×400
• April 2 2×800, 6×400 (Pizza)
• April 14 4×800, 2×400
• April 21 1200, 800, 400, 800, 800
• April 28 1×800, 3×400 (2 sets)
• May 5 1×1200, 2×800, 3×400 (Pizza)
• May 12 2×800, 1×400 (2 sets)
• May 19 1 Mile, 800, 400, 800, 400
• May 26 5X800
• June 2 1×1200, 3×800, 1×400 (Pizza)
• June 9 9×400
• June 16 Mile, 2×800, 2×400
• June 23 1×800, 3×400 (2 sets)
• June 30 4×800, 2×400
• July 7 2 x 800, 1 x 400 (2 sets) (Pizza)

• July 14 2×800,1×400 (2 sets)
• July 21 Mile, 3×800
• July 28 9×400
• Aug 4 2×1200,3×800 (Pizza)
• Aug 11 2×800, 6×400
• Aug 18 5×800
• Aug 25 Mile, 1200, 800, 400
• Sept 1 3×800 (2x) (Pizza)
• Sept 8 4×800, 2×400
• Sept 15 1200,800,400,800
• Sept 22 1×800, 3×400 (2 sets)
• Sept 29 9×400
• Oct 6 Mile, 3X800 (Pizza)
• Oct 13 1×800, 3×400(2 sets)
• Oct 20 4×800, 2×400
• Oct 27 1×1200, 3×800