Want to go on a group run to meet people but dislike group runs? If you have been left behind on a group run, felt like an outsider at a group run or are intimidated to go to a group run, THIS IS FOR YOU.
September Group Run-
When: Thursday night September 23, 2021. 6:00-7:00pm
Where: North Portland Dog Bowl. Meet up at the intersection of N Willamette and N Jessup.
Coach: Dana.
Why: Meet each other and start running with other people!
What to expect:
Each week we will start with introductions (be ready to share a little more than just your name). If you don't want to meet new people, stay home.
There will be a structured warm up mixing up run partners, a main set with drills or short hill repeats and long rest intervals giving everyone time to chat and stick together in doing some hard work and a cool down in the same quarter mile track area.
Sample schedule:
6:00- Introductions and sharing of good news.
6:05-6:20- Easy laps with partners to warm up.
6:20-6:30- Drills
6:30-6:50- Hill drills and easy recovery laps
6:50-7:00- Cool down
Runs will be anywhere from 3 miles to 5 miles depending on speed and your workout for the night. We will focus less on distance and more on great warm ups, drills, good form and enjoying each other's company.
WILL I GET DROPPED?
We will never be far enough from each other that anyone is out of site. No one left behind because basically, we aren’t going anywhere. Think of this as a track workout with no track, just dirt!
Anticipated Questions
Can I bring my dog? The place is called the dog bowl, so good question! Dogs can run free, unleashed in this natural area. There will be other dogs there from citizens using the park. If your dog is well behaved and under voice control enough to not trip anyone, bring your pup.
What if I am sore from doing your Wednesday night Strength Training for Runners workout?
For those of you who join Strength Training for Runners, this is a great workout for the next day. It will have drill work and short speed bursts but not traditional speed work or tempo work that is not best for most people to do while not yet recovered from the strength workout. If you feel super sore you can always run slower than normal and still stay with the group.
What about COVID-19? If you are uncertain if a group run is for you, please wait until you are comfortable in a group setting. We are practicing social distancing but a mask is not required for running.
What does this cost? Free. Free. Totally free.
What if I am not able to run?
If you are currently walking only, you can feel free to join. You can walk in the same area as the runners and cheer as people run by. I will not modify the workout for walking, so you will be on your own for your activity.
Is there parking?
The neighborhood side streets surrounding the dog bowl have plenty of parking.
Are there bathrooms?
The dog bowl would be 100% the most perfect place on earth if it had a bathroom. That said, there are plenty of wild areas without people that are discreet for ducking away if needed. Portland bathroom map here.
When: Thursday night September 23, 2021. 6:00-7:00pm
Where: North Portland Dog Bowl. Meet up at the intersection of N Willamette and N Jessup.
Coach: Dana.
Why: Meet each other and start running with other people!
What to expect:
Each week we will start with introductions (be ready to share a little more than just your name). If you don't want to meet new people, stay home.
There will be a structured warm up mixing up run partners, a main set with drills or short hill repeats and long rest intervals giving everyone time to chat and stick together in doing some hard work and a cool down in the same quarter mile track area.
Sample schedule:
6:00- Introductions and sharing of good news.
6:05-6:20- Easy laps with partners to warm up.
6:20-6:30- Drills
6:30-6:50- Hill drills and easy recovery laps
6:50-7:00- Cool down
Runs will be anywhere from 3 miles to 5 miles depending on speed and your workout for the night. We will focus less on distance and more on great warm ups, drills, good form and enjoying each other's company.
WILL I GET DROPPED?
We will never be far enough from each other that anyone is out of site. No one left behind because basically, we aren’t going anywhere. Think of this as a track workout with no track, just dirt!
Anticipated Questions
Can I bring my dog? The place is called the dog bowl, so good question! Dogs can run free, unleashed in this natural area. There will be other dogs there from citizens using the park. If your dog is well behaved and under voice control enough to not trip anyone, bring your pup.
What if I am sore from doing your Wednesday night Strength Training for Runners workout?
For those of you who join Strength Training for Runners, this is a great workout for the next day. It will have drill work and short speed bursts but not traditional speed work or tempo work that is not best for most people to do while not yet recovered from the strength workout. If you feel super sore you can always run slower than normal and still stay with the group.
What about COVID-19? If you are uncertain if a group run is for you, please wait until you are comfortable in a group setting. We are practicing social distancing but a mask is not required for running.
What does this cost? Free. Free. Totally free.
What if I am not able to run?
If you are currently walking only, you can feel free to join. You can walk in the same area as the runners and cheer as people run by. I will not modify the workout for walking, so you will be on your own for your activity.
Is there parking?
The neighborhood side streets surrounding the dog bowl have plenty of parking.
Are there bathrooms?
The dog bowl would be 100% the most perfect place on earth if it had a bathroom. That said, there are plenty of wild areas without people that are discreet for ducking away if needed. Portland bathroom map here.