Warrior Running Club

Competitive running team for boys and girls, grades 3-5 Cross country (fall) and track and field (spring)


Hello all,

Weather has been up and down but it does look like thunder will be in the area.

As safety is our number 1 concern we will be cancelling practice today.

For the coming up meet (Thursday) we would love volunteers to help hand out ribbons and time. Let me or Melissa know if you can help. Please register here, www.SignUpGenius.com/go/4090944AAAC29A5FC1-foot

Stay safe & warm,

-Coach Howard

Team Update #3

Good evening Parents!

Practice at Woodstock tomorrow, same time.

It's getting colder, and darker. Please make sure your athlete has a layer on to keep warm.

No meet on this week on Thursday.

Text or email me if you have any other questions. 503 232 2444


See you tomorrow!

Team Update #2

Good evening Parents,

There is practice today (Wednesday at Woodstock) as well as meet tomorrow (Thursday at Overlook Park).

Carpooling; If you can give rides to other kids please send me an email or reply all to parents here. I know getting up to North East during the rush hour traffic can be crazy.

When you arrive you can find Jill Knight near the Basketball court around 4:40ish, she is the coach for the Lincoln running club. She's been at this for awhile and can offer help in warming up!

Green tops, black bottoms (shorts). If your athlete has it, great! If not, don't worry about it.

See you all soon!

Team Update #1

 Welcome to Runner2Runner cross country!

 I am Coach Howard, and your head coach this season. I can be reached at 503 820 8687 or by email. I work Monday - Friday 9am to 5pm so texting might be best during these hours.

 Runner2Runner’s mission is to introduce track and field training in a safe, positive and supportive environment to young athletes

Our first practice will be held on 09/12 at Woodstock City Park (SE 47th Ave, Portland, OR 97206)

We will meet at the play structures . Please arrive a few minutes early to allow time to check in and get settled.

For the first practice, we will begin with introducing ourselves and going over expectations for the season so please plan on sticking around for a bit. You’re welcome to stick around for the entire practice if your schedule permits.

Team information: http://www.runner2runner.com/programs/running-clubs/warrior-running-club

Team pages on www.runner2runner.com. Each team has their own team page, our team page provides calendar, coaches blog, Frequently Asked Questions, Twitter and Facebook feed, optional apparel. ALL team information can be found on team page.

Practice will be held every Monday and Wednesday from 6pm to 7pm. Meets are bi weekly on Thursday held at Overlook Park (more info to come).

Your child should dress in weather appropriate clothing and wear proper running shoes. Layering works great! I have attached a coupon to Foot Traffic for gear!

Have your child consume a light snack 1.5 to 1 hours before each practice and meet. Please avoid dairy, sugar and high fat foods. Hydration is extremely important so please be sure your child drinks plenty of water prior to practice.

Bring a filled water bottle to each practice.

If your child has asthma or allergies, please have them bring their inhaler and EpiPen with them to each practice.

IMPORTANT: Please make sure to check your child out before leaving practice. For safety purposes, you must be present for them to check out and if someone other than a parent will be picking your child up, please let me know in advance.

If your child is going to miss practice or a meet, please email me.

We need parent volunteers to help practice run smoothly. Duties will vary, but may include helping with check-in, watching over our personal items, setting up equipment, timing, taking pictures, bathroom breaks and assisting with the various events. If you are available and interested, please email me and let me know. Thank you in advance for your help!

Meet Coach Howard Lao


Howard attended Cleveland High School playing soccer and running track for 4 years. 6x time district champ. 3rd in the 110meter hurdles / 4th in the 300meter hurdles at State as a junior. Won the Oregon 5A State Championship in the 110-meter hurdles as a senior, clocking a personal-best time of 14.32 seconds breaking the meet record. Also took 4th in the 100meter dash, 5th in the 300meter hurdles. Followed that up with a high hurdles win at the BorderDuel Track Classic. Took 7th at USA Junior Olympics.


Committed to run at the University of Washington - #7 all time in the 60meter Hurdles. Expected to graduate in Winter 2015 with a Communication degree. Currently training to finish up 1 more season of track in 2015.  Worked 6 years as a camp counselor (summers) with kids ages 7-15, passionate about health and fitness.