Tuesday (West Side)

Cedar Hills Park located at 2300 SW Cedar Hills Blvd, Portland. The lighted park features multi-purpose synthetic athletic fields, courts for various events and ADA accessible restrooms.  ORRC uses the paved ¼ mile lighted perimeter sidewalk around the fields for its night training for those Tuesdays occurring during standard time. Daylight savings time training reverts over to Commonwealth Lake in March.   We meet on the sidewalk between the parking lot and fields. 

Cedar Hills Park can be accessed from a parking lot on SW Cedar Hills Blvd. and paved trails from Walker Elementary School.

Warm-up and Stay Warm

We start at 6:00. Bring running/walking clothes appropriate for the weather.  Surprisingly, most late fall and winter training nights are rain-free Cool temperatures and occasional precipitation does affect body temperatures.  

We split up into groups according to distance and pace. After the workout, 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. 

This is a very social group. So afterwards, many of them go out for dinner at local restaurants.

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 after sunset even where lighted.

• 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 and be aware of others passing you. 
• Carry a phone and enable the “medical ID” function.
• 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

Caution

Bring your own fluids if you want to drink during your run. There is water in the bathroom. 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 200-400 meters between intervals depending on how long the interval is. Most of our repeat sessions consist of 2.5 miles of speed plus your recovery. You can always adjust your workout accordingly if you want to do more or less speed.

Interval Schedule