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.
**This week we have a special activity as part of the run. A local student would like to get a video of us running down the Mystic Valley Parkway for a graduate class, called “Video Storytelling for Social Media.” The plan is for her to get a video of us as we run by.**
RSVP: https://www.facebook.com/share/19dYVfv2x8/
Distance: For the Q1 Long run 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
Pace: 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.
Course Options:
10.8 mile “Mystics: Broadway out & back” course https://connect.garmin.com/modern/course/318278956
This is an out and back course, so you can turn around and head back whenever you’ve reached half of your target distance.