8:00am Bedford Rail Depot: https://maps.app.goo.gl/ieCaWkuDXHNdYrko7
Long (L) run at 8:00-9:30 min/mile pace
Group Run Leader: Tom
10.5 mile “Narrow Gauge, Greenough, and Foss Farm” course: https://connect.garmin.com/modern/course/290969264
-OR-
7.9 mile “Narrow Gauge and Technology Park” course: https://connect.garmin.com/modern/course/290984718
These two courses share the first 3.5 miles in common. We’ll all start together. Please feel welcome to go shorter or longer, faster or slower, depending on your weekly mileage and (E)asy pace range.
The purpose of the weekly L run is to spend lots of time at (E)asy pace, which strengthens your heart, improves the blood supply to your muscles, and enhances the oxygen and fuel-to-energy conversions in our muscle cells. Many of these benefits accrue with more time spent running, and you needn’t go fast to reap these rewards. E pace is typically an intensity about 59 to 74 percent of VO2 max or about 65 to 79 percent of maximum heart rate. If you’re running less than 40 miles per week, the L run should be no more than 30% of your weekly mileage. If you’re running 40+ miles per week, the L run should be whichever comes first: 2.5 hours or 25% of your weekly mileage.