ORRC

 

Tuesday (West Side)

ORRC’s year-round Tuesday night workouts are between 6 and 7 p.m.

Beginning March 23, 2021 thru November 2, 2021, group runs are held at Cedar Hills Recreation Center, Beaverton. And beginning November 9, 2021 training returns to Cedar Hills Park . 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. We normally hang out with COVID-19 best practices observed after practice at 7:15 at a local restaurant near when we can share good times while social distancing. Hope to see you there!

Schedule for Spring/Summer

(March 23, 2021 – November 2, 2021)

Cedar Hills Recreation Center at 11640 SW Park Way, Beaverton, Oregon

Covid Safety Protocols

In order for ORRC to host in-person training events, ORRC is required by the State of Oregon to follow their safety requirements placed in effect for the safety of all.During this time, you will be asked to agree to the ORRC COVID-19 In-Person Running Events Safety Protocols in addition to the waiver of participation.  

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 p.m. 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.

Caution

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

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.

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.

Pizza Night 

Pizza night, the first Tuesday of each month compliments of ORRC, is canceled as long as pandemic safety protocol restrictions are in-place. 

Interval Training

The following is the interval training schedule:

  • March 23 – 5×800
  • March 30 – Mile, 1200, 800, 400
  • April 6 – 1×1200, 2×800, 3×400
  • April 13 – 2×800, 6×400
  • April 20 – 4×800, 2×400
  • April 27 – 1200, 800, 400, 800, 800
  • May 4 – 1×800, 3×400 (2 sets)
  • May 11 – 1×1200, 2×800, 3×400
  • May 18 – 2×800, 1×400 (2 sets)
  • May 25 – Mile, 800, 400, 800, 400
  • June 1 – 5×800
  • June 7 – 1×1200, 3×800, 1×400
  • June 15 – 9×400
  • June 22 – Mile, 2×800, 2×400 
  • June 29 – 1×800, 3×400 (2 sets) 
  • July 6 – 5 x 800
  • July 7 – 4×800, 2×400
  • July 27 – Mile, 3×800 
  • Aug. 3 – 9×400
  • Aug. 10 – 1×1200, 3×800, 1×400
  • Aug. 17 – 2×800, 6×400
  • Aug. 24 – 5×800 
  • Aug. 30 – Mile, 1200, 800, 400
  • Sep. 7 – 2×800, 1×400 (2 sets)
  • Sep. 14 – 4×800, 2×400
  • Sep. 21 – 1200,800,400,800,800 
  • Sep. 28 – 1×800, 3×400 (2 sets)
  • Oct.  5 – 9×400 
  • Oct. 12 – Mile, 3×800 
  • Oct. 19 – 5 x 800
    Safety Run Wear reflective and bring lights.
  • October 26 – 1×1200, 3×800, 1×400
  • Nov. 2 – 9X400

For more information, contact Steve Wright at president@oregonroadrunnersclub.org.

 
 

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