Tuesday (West Side)

Tuesday Night Training Schedule for Late Winter/Spring/Summer/Fall 2019

(November 5, 2019 – March 3, 2020)

Catlin Gabel School Track, 8825 SE Barnes Road, Portland, OR

When and Where

Arrive at Catlin Gabel School Track, 8825 SE Barnes Rd, Portland, OR, early to stretch and warm up. Start time is 6 p.m. The track is located at the rear (north end) of school in a bowl. Arrive a bit early to be ready.

Winter Precautions

Running with others is a great way to beat the winter doldrums.

Portland is known for its cool and damp winters. Late fall and winter running at Catlin Gabel is no exception. There you should come prepared. Here’s some guidelines to help for a great experience.

• Have a spare pair of running shoes, a warmer clothing for afterwards. To avoid a lingering case of the chills, change your clothes-head to toe-as soon as you can after the run. This group is a social group. Most share beer and pizza afterwards in dryer and warmer clothes.
• Winter running is more about maintenance miles than speedwork. Don’t do PR work in cold muscles.
• We don’t stand around in the cold chatting that long before we run. Many arrive early and warm up on Catlin Gabel track and return for the 6 p.m. announcements.
• The track is very well lit with stadium lights. So additional personal lighting is not necessary for the run/walker. Bring personal lighting if you desire between track and car.
• You want to be warm without sweating so much you get a chill. The rule of thumb is to dress as if it is 20 degrees warmer. Over-dressing is easy to do in winter running. Dressing for 15 to 20 degrees warmer that it actually is will allow your body temperature to increase and reduce the risk of overheating and excessive sweat. You should feel chilled when you walk out the door. If you are toasty warm, remove a layer. Less is more.
• To keep warmth in and slush out, run in shoes that have the least amount of mesh. The other part of your winter running wardrobe should include a running jacket, hat or headband, gloves, tights and few long sleeve shirts.
• Hydrate: It is just as important to drink fluids in your winter runs as it is in the summer. Make sure to hydrate before, during and after your runs to avoid dehydration. ORRC brings water, cup and pretzels.

Training Updates and Inclement Water Cancellations

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

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.

• November 12, 2019 – 9×400
• November 19, 2019 – 1×1200, 2×800, 3×400
• November 26, 2019 – 5×800
• December 3, 2019 – Mile, 1200, 800, 400 (ORRC Pizza Night)
• December 10, 2019 – 2×800, 6×400
• December 17, 2019- 4×800, 2×400
• December 24, 2019 – No Training
• December 31, 2020 – No Training
• January 7, 2020 – Guess Your One Mile Time (ORRC Pizza Night and 2019 Attendance Awards)
• January 14, 2002 – 2×800, 1×400 (2 sets)

• January 21, 2020 – Mile, 800, 400, 800, 400
• January 28, 2020 – 4×800, 2×400
• February 4, 2020 – 1×1200, 2×800, 3×400 (ORRC Pizza Night)
• February 11, 2020 – 2×800, 1×400 (2 sets)
• February 18, 2020 – Mile, 3×800
• February 25, 2020 – 1×1200, 3×800, 1×400
• March 3, 2020 – 2×800, 6×400 (ORRC Pizza Night) Goodbye Catlin Gabel for another year