Training Runs
Tuesday Night Workouts,
5:45 p.m.
Download the Spring 08 schedule
Chi Running Workshops
Spring
workouts meet behind the Cedar Hill Recreation Center near
the playground structures. The Rec. center is located on the
corner of Cedar Hills Blvd. & SW Park Way in Beaverton.
Cedar Hills Recreation Center is located at
11640 SW Park Way, Beaverton, 97005. Map it.
The
workouts begin at 5:45 with the warm ups.
Join us after the workout on the first Tuesday of every
month for pizza! These workouts/group runs offer a great
opportunity for runners and walkers to meet, share training
tips, and motivate each other to accomplish their goals. Membership
in the ORRC is not required to participate in these workouts.
However, we are confident that you will eventually want to
join us so you too can get inside information on club events,
merchandise and race discounts, and races. Please join us!
Warm-Up & Cool Down All runners/walkers should warm-up
before working out with 15-20 minutes of easy jogging or walking.
From the Cedar Hills Recreation Center (Spring and Summer) we will do a slow group
warm-up for one and a half miles down and around a local neighborhood
park and lake. Repeat runners include 100-meter strides. Don't
forget a light stretch after warm-up and cool down and stretch
after your workout for 10-20 minutes. Caution: Water fountains
and bathrooms are available in the Cedar Hills Recreation
Center.
Water Warning: There is generally no water available
on the running route once we start the workout. Packing a
water bottle or stashing it on the course is highly recommended.
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.
Repeat Recovery: To keep the workouts simple, recoveries
will generally be one half the distance of the stated repeat.
For example, if the repeat is ½ mile, recovery will be ¼ mile.
Recoveries between sets (indicated by ( ), will be ¼ mile
regardless of last repeat. All recoveries will be at least
¼ mile at the Cedar Hills Recreation Center location (Spring and Summer only).
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