Start time: 8:00 am
Location: Horn Pond pump station parking lot: https://maps.app.goo.gl/T54QTZtZSpexfdgD8
Group leader: Assistant Coach Tom
Workout: Long run – Easy pace
Course Options:
10.8 mile “Mishawum, Tow Path, Weafer, Mountain, Horn Pond” course https://connect.garmin.com/modern/course/310241370
-OR-
6.9 mile “Mishawum, Wyman, Horn Pond” course https://connect.garmin.com/modern/course/310242420
These two courses share the first 2.4 miles in common, and we’ll all start together.
Distance: The Coaches can help you with adjusting the distance and the workout depending on your weekly mileage. For this workout the suggestion is to do no more than:
- 12.5 miles or 2.5 hours, whichever comes first, if you are running 50 miles per week
- 10 miles or 2.5 hours, whichever comes first, if you are running 40 miles per week
- 9 miles if you are running 30 miles per week
- 6 miles if you are running 20 miles per week
- 3 miles if you are running 10 miles per week
Tom plans on running the 10.8 mile course.
Pace: Calculate your E pace at https://vdoto2.com/calculator by plugging in a recent race or time trial performance.
Tom plans on running in his E pace range of ~7:50-8:38 minutes per mile.
Purpose: Strengthen your heart, improve the blood supply to your muscles, and enhance the oxygen and fuel to energy conversions in your muscle cells.
RSVP: https://www.facebook.com/groups/245182721273311/posts/584868033971443