7:30am Horn Pond pump station parking lot: https://www.google.com/maps/place/Parking+lot,+85-93+Lake+Ave,+Woburn,+MA+01801,+USA/@42.4650052,-71.1531198,17.74z/data=!4m15!1m8!3m7!1s0x89e3750649d8eaa7:0x32d7f80a18f98889!2sWoburn,+MA,+USA!3b1!8m2!3d42.4792618!4d-71.1522765!16zL20vMHRfYm0!3m5!1s0x89e375b6479cf37d:0x18c9c884cbeb0cbd!8m2!3d42.4646343!4d-71.1527425!16s%2Fg%2F11b8vcztw2?entry=ttu
Group leader: Tom
Long (L) run at 8:00-9:00 min/mile pace
RSVP on the private Shamrock Facebook page: https://www.facebook.com/groups/245182721273311/posts/532061575918756/
10.3 mile “Vine Brook” course: https://connect.garmin.com/modern/course/290757301
-OR-
7.3 mile “Squanto and Samoset” course: https://connect.garmin.com/modern/course/290758969
These two courses share the first 3.3 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.
Notes: Tropical Rainstorm Debby may add some excitement! Stay safe of course. I was thinking of doing a woodsy trail run, but will save it for another week, lest we get tree limbs blowing down on our heads.
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.