Time: 6:40pm. Starting ten minutes later than usual to allow time for Mill Cities packet pickup.
Location: Woburn Irish American Club
Who: All runners are welcome. We all start together and run at our own paces.
Group leader: Assistant Coach Tom
New runners: If you just want to show up and run without getting into the details below, please feel welcome to. The Coaches can explain the workout if you’re interested. Please at least familiarize yourself with the map in advance or bring your smart phone, to avoid getting lost. If you want Tom to wait for you after the run, please let him know.
Q3 Workout: For those not racing this weekend but may have a mid-December race in mind. Threshold Training: Cruise Intervals
- Warm up 1-2 miles Easy plus 4-6 striders
- Cruise interval 1: 15 minutes at T pace
- 10 minutes Easy
- Cruise interval 2: 10 minutes at T pace
- Warmdown 1-2 Easy miles
Distance:
You should do no more than 10 percent of your weekly mileage of total T pace in any one workout. You can plug in your T pace and 10 percent of your weekly mileage into this online calculator (https://www.calculator.net/pace-calculator.html?ctime=00%3A30%3A00&cdistance=3.5&cdistanceunit=Miles&cpickevent=&cpace=00%3A06%3A40&cpaceunit=tpm&ctype=time&x=Calculate#) and it will tell you what that equates to for total time at T pace. Then adjust the total time at T pace accordingly.
For example, if you run 35 miles in a week and your T pace is 6:31, you’d do no more than 13 minutes and 41 seconds for the first cruise interval and 9 minutes and 7 seconds for the second cruise interval: the website linked above calculates that “With the given distance [3.5 miles, which is 10 percent of 35 miles] and pace [6:31], the time required will be: 22 minutes 48.5 seconds.” Multiply that by 0.6 to get the first cruise interval duration (13.685 minutes, or 13 minutes and 41 seconds) and by 0.4 to get the second cruise interval duration (9.123 minutes, or 9 minutes and 7 seconds).
Pace: Calculate your Threshold (T) pace at https://vdoto2.com/calculator by plugging in a recent race or time trial performance. T pace feels comfortably hard, and you can only speak a few words or in short sentences.
Purpose: T pace training is great for working on endurance and lactate threshold. It trains your body to hold a faster pace for longer.
Course options:
- If you’d like to be prepared in advance, here is a suggestion: 8 mile “Around Oak Grove” course. Feel free to modify as you see fit depending on your target distance as described above.
- Whichever course the group leader of the traditional run chooses.