7:45am Mullen Field parking lot (Winchester): https://www.google.com/maps/place/Mullen+Field/@42.4420815,-71.1753196,17z/data=!3m1!4b1!4m6!3m5!1s0x89e37756617bb34b:0x4eef40c6c45ea085!8m2!3d42.4420776!4d-71.1727447!16s%2Fg%2F11fkdw35b3?entry=ttu
Long (L) run at 8:00-9:30 min/mile pace
Group Run Leader: Tom
RSVP on the private Shamrock Facebook page: https://www.facebook.com/groups/245182721273311/?multi_permalinks=526496299808617¬if_id=1722262080097568¬if_t=feedback_reaction_generic&ref=notif
10.6 mile “Park, ACROSS trails, Minuteman, Joyce Miller, and Whipple Hill” course: https://connect.garmin.com/modern/course/293401977
-OR-
7.8 mile “Park, Minuteman, Joyce Miller, and Whipple Hill” course: https://connect.garmin.com/modern/course/293404989
These two courses share the first 4.2 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.
Course notes: The Whipple Hill section on both courses is mostly red, red/blue, red/yellow/blue, yellow/blue, and then yellow (https://www.lexingtonma.gov/DocumentCenter/View/441/Whipple-Hill-PDF). For the longer course, the Lexington ACROSS trails include LM, BL, and then B, and then later C (https://www.lexingtonma.gov/DocumentCenter/View/4664/2022-ACROSS-Lexington-Map-PDF-includes-Route-P-?bidId=)
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.