Democrats Running Club

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

Foot Traffic meet info, 9.28.17

Hi all,
Today's meet will be at Overlook park in North Portland.
Checking in at 4:30.
First race goes off at 5.
I will be there around 4:45 depending on work and traffic.
See you then!
-Coach Howard

Practice this week, 9. 25.17

Hi Parents,

We will have practice tomorrow at Woodstock, same place same time.
The meet will be Thursday (09/28) at Overlook Park, 4:30 check in and the first event goes off at 5pm.
Thank you,
Have a great night!
Coach Lao

Practice canceled, 9.18.17

Hi parents,
Looks like we won't be having practice today due to the thunderstorm that's hovering the area especially during our practice time.
So we will cancel practice today (Monday) due to the safety of our runners.
If you have any other questions please reach me either email or text. 503 820 8687
-Coach Howard

First meet (optional) today!

Hi Parents,

Thank you for an excellent Day 1 & 2 - we are still growing!! Looking to have 50 kids, WOW! 
A reminder of the optional meet tomorrow at Overlook park in North Portland.
1599 N Fremont St, Portland, OR 97227
Here is the schedule.
Registration for the meet starts at 4:30, and the first event starts at 5:00pm (Grade 3 & 4 coed)
5:13 2000m (grade 5 & 6 coed).
3rd and 4th graders run 1500m
5th and 6th graders run 2000m.
By 5:30 our team should be done running (they will then start the 3,000k for the middle school teams). 
I will personally be coming from inner South East Portland and depending on traffic and work I will do my best to make it on time.
There will be other Runner2Runner coaches there from the West side too.
A small warm up between the time of 4:30 - 5 whenever the athlete arrives.
The goal for the meet tomorrow (first two meets) is just finish the race and have a good time. 
The most important meet would be the 10/19 City Championship meet, in which we will be building up to it with longer work outs and tactics.
If you have any questions please feel free to email me, text or call me 503 820 8687 for more information.
Have a great night,
-Coach Howard 

First practice!

Hi Parents!

We will start our first practice tomorrowMonday at Woodstock Park at 5:30pm.
SE 47th Ave & Steele St, Portland, OR 97206
Meeting by the play structure area.
If you have any questions please let me know.
I've also gotten emails from a few parents who want to be active volunteers during practice - Thank you so much, we look forward in having your support.
Have a great rest of the weekend,
-Coach Howard

Welcome to cross country!

Hello Parents, 
Welcome to Runner2Runner Portland east side cross country!
This is Coach Howard Lao and i'm coming back for my 4th season and I’m very excited to be back again! 
I can be reached via email text or call 503 820 8687
Runner2Runner’s mission is to introduce track and field training or cross country in a safe, positive and supportive environment to young athletes.  
Our first practice will be held on 09/06/17  at Woodstock Park SE 47th Ave & Steele St, Portland, OR 97206 - We will meet by the play structure area. 
For the first practice, we will begin with introducing ourselves and going over expectations for the season and answer any questions you may have. You’re welcome to join us for the entire practice if your schedule permits.
If you want to want to be an active parent volunteer (setting up cones, doing the warm up lap & drills with us, standing at certain turns around the park cheering the kids on while we do the workouts) let me know! I’d love to get you involved with the team. 
Team information:
All team information can be found on your team page at   
Practice will be held every Monday and Wednesday from 5:30pm to 6:30pm.
Meets are on the Thursdays at Overlook park 09/14 09/28 10/05 10/19
Your child should dress in weather appropriate clothing and wear proper running shoes. Layering works great!
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.
We will be in the direct sun so please have your child wear sunscreen, if possible.
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 head coach.
We are very excited to meet you and your runner on 09/06 (Wednesday)  If you have any questions, please feel free to email or contact me by phone; 503 820 8687 
We are in need of a few volunteers to help at practices and meets.  If you are available and interested, please email me and let me know. Thank you in advance for your help!
-Coach Howard 


Registration is open!


Democrats Running Club

Fall 2017


Competitive running team for runners, grades 3-­‐‑5

Register now at



Location: Woodstock Park

Team practice and meet schedule posted online at

Head Coach:  Howard Lao

Questions may be directed to Melissa Hill,



Team Wear