Portland Outdoor Workouts (Track Workout)

Grant High School City Track

Track Workouts

Running is incredibly accessible and affordable. Whatever your fitness goal, from running faster to overall fitness, mixing a running workout into your weekly schedule can bring benefits.


Straights & Curves

Who?  Beginners, Run-walkers, Pre-race

Where?  Preferably a track, but any loop would work

What?  Run intervals are the long sides of the track, rest is around the curve.

Why?  Increasing cardiovascular endurance is all about work-recover-repeat. You teach your body to recover. Beccause the distance of the work (Straight side of the track) is relatively short, it is possible for intensity to be higher than a regular neighborhood run.


Quarters, 400m Repeats

Who?  Anyone

Where?  Track or marked path

What?  400m (or one lap) at a particular pace or effort level. Rest then repeat, repeat, repeat!

Why?  Pace comes into play with this one, which allows you to track progess more measurably and keeps you honest about recovery time. Increasing volume (number of 400s) or increasing pace are ways to progress fitness over time. Variables in volume, intensity and rest are specific for different goals. A trainer or coach can direct you to modify for optimal results.


BONUS: Fartlek

No track is needed for this workout. It is incredibly versatile with location, personal ability level and all modifiable. That said, going into a workout with a plan, rather than a nebulous thought prepare you much better to actually conquer the training session.

Who?  Anyone

Where?  Anywhere. Preferably not too busy roads due to not wanting to have a work interval interrupted

What?  Work-recover. For most seasoned runners, this looks like fast pace - normal (but not slow) pace. New runners can go to a run-walk to build fitness.

Why?  Great way for friends or teammates of different paces to still run together.  Very adaptable for specific goals. The stress of hitting time can be left behind for a more organic hard effort experience.



Evan Supanich & Laura Devine

Co-Owners / Personal Trainers

 Vive Fitness

4023 NE Hancock St.

Portland OR, 97212

 Instagram: Vivefitnesspdx

Portland Outdoor Workouts (Alameda "Sisters" Stairs)

The "Sisters" Workout



- Complete in either ascending or descending order, beginning at either 38th or 43rd.  Once through, go back complete them in reverse order.  

Level 1: Walk Stairs 

Level 2: Jog Up Stairs / Walk Down Stairs

Level 3: Jog Up Stairs & Walk Down Stairs

Level 4 (hardest Interval): Sprint Up Stairs / Walk Down Stairs.



The "Sisters" stair route is called such because it is three separate stairs cases leading from:

1. 38th-Alemda

2. Wisteria (at 42nd) - Alameda

 3. Wisteria (at 43rd) - Alameda

Like the "Fremont Hills" workout, the "Sisters Stair Route" will build a ton of muscle strength and endurance.  After completing this course you will have concurred over 650 steps - so prepare for leg shaking workout!

Centered off of 42nd this route provides for another convenient outdoor neighborhood workout.


The Stairs have grown fairly popular (as far as outdoor workouts go) so expect a little foot traffic - especially in the mid to late morning.  

In terms of difficulty, the fewest number of stairs is at 38th while the highest amount of stairs can be found on 43rd.  


As I always say: "This is YOUR workout - Go at your own place!"

As this is a specific activity start slow and work your way up!  Don't feel like you need to complete the entire route the first time you head out.  

*Very Important: Pay attention to weather conditions!  Don't go out in extreme heat and always remember to pack sufficient water with you!

As long as you are consistent in preforming this workout I promise it will get easier and easier and your place will get faster and faster! 





Evan Supanich 

Co-Owner/Personal Trainer 

 Vive Fitness 

4023 NE Hancock St               

Portland OR, 97212

Instagram: Vivefitnesspdx

Portland Outdoor Workouts (Fremont Hills)

The Fremont Hills 


The Workout

Warm Up: 10 minute Jog and/or "Active warm-up" 

The Hills: 20-40 Minutes - *Depends on fitness level.  

Level 1: Walk hills (in ascending order).

Level 2: Jog up hills / Walk down (in ascending order).

Level 3: Jog hills (in ascending order).

Level 4 (hardest Interval): Sprint up hills / Walk down (in ascending order).

Cool Down: 15 Minute Brisk walk and/or "Active Cool-down"


This neighborhood workout will leave you feeling both gassed and accomplished.   Its a fine mix of muscle endurance because of the duration of the workout and muscle strength and power due to the sheer incline of some of these beastly hills!

Baby friendly?  Yes - With fairly flat sidewalks and low auto traffic, pushing your little one in a stroller can make for a pretty nice jump in intensity!

The best part about these hills?  Its located in central NE Fremont... so it makes for a fairly convenient set of intervals. 


What t0 expect:

The Fremont Hills can be fairly hard on the lower body, especially the steepness of the higher numbered streets (31st, 32nd, 32nd place).

The Hills are a lot more popular in the summer as the weather is much more desirable to be outside, but please be aware of HEAT conditions!  If you feel light headed, stop.  If you feel shaky, stop.  

Lastly, bring sufficient water. 


Final word

Like all workouts I bring into play, this is YOUR workout!  

Go at your own place.  

As this is a specific activity start slow and work your way up!  Don't feel like you need to complete the entire route the first time you head out.  

As long as you are consistent in preforming this workout I promise it will get easier and easier and your place will get faster and faster! 



                                Evan Supanich 

            Co-Owner/Personal Trainer 

                                    Vive Fitness 

                        4023 NE Hancock St

                           Portland OR, 97212

                Instagram: Vivefitnesspdx

Evan's Health Tips.

This is your time. 

The moment when you make real changes to improve your health, fitness and vitality - But where to get started?

Let me help point you in the right direction with some simple applications to improve your well-being. 


Drink Lots of Water! - Water facilitates all chemical processes that take place inside you, so basically what I’m saying is it's extremely important.   Carrying a container around with you will be a gentle reminder to keep up your intake.  Bonus: Proper amounts of water are associated with weight loss!


Proper Diet – This is a no brainer..  Eating a diet consisting of mostly of vegetables, fruits, lean meats and fish is the best way to eat, period. 

·      Sugar is a highly addictive substance that causes rapid weight gain.  In addition, I find that it causes my energy levels to violently fluctuate while affecting my ability to think clearly, causing what I can only describe as “fogginess”.

·      Alcohol - Too much alcohol (which can happen quickly) will drastically affect mood, sleep, and hormone levels.  It is also filled with empty calories associated with weight gain.

·      Dairy / Processed Carbs - Generally, I think of an over abundance of these as disagreeable to the average person’s health & fitness goals.

- Suggested Multivitamin: Rainbow Light 


Sleep – Getting sufficient amounts of sleep (7-9 hours a night) are a major way your body maintains homeostasis and lowers cortisol (stress) levels.  Without sleep your life becomes much more difficult and frustrating… even easy and/or routine tasks become difficult.  Don’t underestimate the importance of getting those Zzzzz’s!



Exercise Frequently & Differently – The human body was created to move.  So move, in as many ways as (literally) humanly possible.  Boot camps.  Zumba. Personal training. Swimming. Biking. Pilates.  Barre Classes.  Boxing.  Rock Climbing… Get out there and diversify that workout portfolio!  A good variety will keep you interested in fitness while reducing ware and tear on your body.  

At least a half-hour per day will “keep the blood pumping”, or in other words: Keep your mind clear, your stress levels lower and your energy levels higher!




Stress Relief – The grind of the modern world has caused the “Fight or Flight” system to be in a constant state of activation.  Finding a way to “chill out” has never been more important.  Find your Zen!  A walk, meditation, yoga, etc. are all excellent ways of combating daily stressors.  Everyone is different, so the path on this one isn’t always shared, but it’s important you find it. 





How to finish the job in 2016… Goals:

Objective Long-Term Goals are our hopes and dreams for the future. 

-       “I want to lose 30lbs.”

-       “I want to lose 5 inches around my waist.”

-        “I would like to be able to run a 7 minute mile.” 

They are the future we strive for.

Completing Objective Short Term goals are great way to help insure the success of your long-term goals.

-       “Exercise for 30 minutes every day”

-       “Eat lean meats, fruits, vegies and limit my calories to 1,500 kcals per day.”

-       “Get outside and run at least 4 days per week”.

Using short-term goals is a sure fire way to achieve your long-term goals – so don’t hesitate, start setting those markers!


Good luck!

Evan Supanich

Co-Owner / Personal Trainer 

Portland, OR

Instagram: Vivefitnesspdx

Vive Fitness Trail Report (Mt Thielsen 8-6-2015)

*Click to change photo


  1. Vive Fitness Nike Dry Fit 
  2. Shorts 
  3. Sunglasses 
  4. Trail Shoes (Merrel)
  5. Light Zip-up Hoodie (Nike)
  6. Lululemon Cruiser Backpack


  1. Vive Fitness Nike Dry Fit
  2. Lululemon Fleece 
  3. Mid-shin yoga tights 
  4. Cross trainer shoes 

Notes: Good choice of clothing - We set out on the trail around 8am and we were very comfortable the whole way up.  We ended up removing our jackets around mile 2 of the hike.  As midmorning turned to late morning the sun shined down pretty hot - So for an early departure time a jacket or something of the like is definitely recommended, but you will most likely end up removing additional layers! 



  1. Back pack 
  2. 2.5 liters of water
  3. 20oz container of Gatorade 
  4. Trail snacks (
    1. 1 pack gummy bears
    2.  2 protein Bars
  5. Iphones (For Photos)
  6. Sun Screen (Sweat and high altitude make you more susceptible to sun burn)

Notes: Trail supplies were more than sufficient. 



  • About 4.8 hours transit time (238 Miles from Portland)
  • Stayed over night at Diamond Lake to get use to the elevation change and prepare for accent. 
  • Arrived at Mt. Thielsen (Direct Route) parking lot around 8am on a Thursday morning - Parking lot had 1 other car parked within it. 
  • The hike is about 5 miles to the top. 
  • Trail was dry and solid for the first 3.5 miles up.  
  • The last 1.5 miles the trails integrity gets worse - it becomes fairly sandy with footing occasionally not entirely stable. 
  • Trail did becomes quite narrow toward the top.  
  • The view from the near top is incredible.  at around 9,200 thousand ft the views are out standing! 

Notes: We strongly recommend this hike only to conditioned, seasoned hikers.  We would classify this hike as an expert level hike or very challenging!