8:00 am Mullen Field Parking Lot, Winchester: https://www.google.com/maps/place/Parking+lot,+Lockeland+Rd,+Winchester,+MA+01890,+USA/@42.4419536,-71.1728874,19.92z/data=!4m14!1m7!3m6!1s0x89e37756617bb34b:0x4eef40c6c45ea085!2sMullen+Field!8m2!3d42.4420776!4d-71.1727447!16s%2Fg%2F11fkdw35b3!3m5!1s0x89e3760c689c41e3:0xd484cf1a9f7c8002!8m2!3d42.4420331!4d-71.1724228!16s%2Fg%2F11c0_ppb7s?entry=ttu&g_ep=EgoyMDI0MDkzMC4wIKXMDSoASAFQAw%3D%3D
Group leader: Assistant Coach Tom
Long run/Easy pace
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. Tom will be running the 10.6 mile course in the 8-9 minutes per mile range.
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
Calculate your E pace at https://vdoto2.com/calculator by plugging in a recent race or time trial performance.
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 at https://www.facebook.com/groups/245182721273311/posts/570145668777013/