2019 Thanksgiving Day Alternatives

BTC Athletes and Parents,

The BTC Coaches are wishing everyone a Happy Thanksgiving. For Thursday, we encourage kids to take part in a local Turkey Trot/Give-n-Gobble.  Here are some suggested races:

Oak Hills Turkey Trot
Turkeython (3 race locations: Tigard, Downtown Portland, Hillsboro)

If you are unable to participate in one of those an alternative workout suggestion is:

Suggested Thursday Workout

Fartlek Workout -   Make sure to do warm-up run and drills/strides.  The point of this workout is to run continuously, alternating between race pace (think mid race pace per mile) and easy jogging.  Once the fartlek is started, you will run continuous until the cool down.

13-14 Boys and Girls - 1-2 mile warm-up, Drills and Strides, 6x(3:00 hard, 1:30 easy), 1 mile cool down
11-12 Boys and Girls - 1-2 mile warm-up, Drills and Strides, 6x(2:30 hard, 1:30 easy), 1 mile cool down
9-10 Boys and Girls - 8 min warm-up, Drills and Strides, 4x(2:30 tempo, 1:00 easy), 5 min cool down
8&U Boys and Girls - 5 min warm-up, Drills and Strides, 5x(1:00 tempo, 1:00 walk/jog), 5 min cool down

We encourage athletes to choose only one of the two options above (race or workout) and make sure they are properly resting and taking it easy over the weekend.