Tuesday night training has been cancelled until further notice.
ORRC’s year-round Tuesday night workouts are between 6 and 7 p.m. Beginning November 5, 2019 thru March 3, 2020, group runs are held at the Catlin Gabel School Track _ and beginning March 10, 2020 training returns to Cedar Hills Recreation Center, Beaverton.
Tuesday evening 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 and beer after practice at 7:15 pm at Godfather’s Pizza, 11140 SW Barnes, Portland. Other Tuesdays, we normally hang out after practice at 7:15 at MOD Pizza, Cedar Hills Shopping Center. Hope to see you there!
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.
Training Updates and Inclement Water Cancellations
Check ORRC’s Facebook for updated information and whether training is cancelled due to inclement weather conditions.
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.
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.
The following is the interval training schedule:
For more information, contact Steve Wright at firstname.lastname@example.org.