Tuesday Night Training – Nov 13, 2018  – Mar 5, 2019
Catlin Gabel School Track

When and Where

Arrive at Catlin Gabel School Track, 8825 SW 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.

Winter Precautions

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

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

• I 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.  ORRC buys beer and pizza monthly at Godfather’s Pizza (11140 SW Barnes Rd, Portland) the first scheduled Tuesday.
• Winter running is more about maintenance miles than speedwork. Don’t do PR work on 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 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 than 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 a 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 Weather 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 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.

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 up to 40 runners/walkers makes for an inviting experience in what otherwise would be a dark and dreary evening at home.

Interview Training

The following is the interval training schedule for those wishing to participate in this training:

• November 13 –  9×400
• November 20  – 1×1200, 2×800, 3×400
• November 27 – 5×800
• December 4 – Mile, 1200, 800, 400 (ORRC Pizza Night)

• December 11, 2018 – 2×800, 6×400
• December 18, 2018- 4×800, 2×400
• December 25, 2018 – No Training
• January 1, 2019 – No Training

• January 8, 2019 – Guess Your One Mile Time
  (ORRC Pizza Night and 2018 Attendance Awards)

• January 22, 2019 – Mile, 800, 400, 800, 400
• January 29, 2019 – 4×800, 2×400
• January 15, 2019-  2×800, 1×400 (2 sets)
• January 22, 2019 – 4×800, 2×400
• January 29, 2019 – Mile, 3×800
• February 5, 2019 – 1×1200, 2×800, 3×400 (ORRC Pizza Night)
• February 12, 2019 – 2×800, 1×400 (2 sets)
• February 19, 2019 – Mile, 3×800
• February 26, 2019 – 1×1200, 3×800, 1×400
• March 5, 2019 – 2×800, 6×400

Goodbye Catlin Gabel for another year