10/26 Q1: Saturday Quality Workout (Horn Pond Group)

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