The Sunday Long Run is back!

Long runs will start this Sunday December 13, 2015 at 8:00am. The run will start and finish at the Cornwall Civic Complex and will include various distances and routes in the city of Cornwall.

The routes will be posted the week prior to the run on the Cornwall Multisport Club message board and on Facebook. Runs will be posted with a Google map link and will include the distance and any recommended pace times. The run is a suggestion and the route/workout can be modified to reflect your training plan.

The long run will incorporate the Frozen Sole Race series, so you won’t have to miss any of the races.

If you have any questions please email me at terryandjen@sympatico.ca

December 13, 2015
16km easy run.
http://gmap-pedometer.com/?r=6762271

Happy Training
Terry Lauzon

Long Run Route:

December 13, 2015 at 8:00 am
16km easy run.
http://gmap-pedometer.com/?r=6762271

The long runs that I will be posting are just a suggestion. They are part of my personal training plan for a marathon at the end of April. The routes will have plenty of bail out points so that you can shorten or lengthen the run. Please feel free to post alternative routes that better suit your training.

Happy Training
Terry

Great route, Terry! Well thought out for a variety of distances/training needs.

More than 20 runners met up for the run. Hope everyone enjoyed the nice weather and had a great run. I will post next week's run early this week.

December 20, 2015

Change of venue and time for this Sunday’s long run. The run will start at Holy Trinity High School at 7:45am and will consist of:
8 km easy reverse loop of the Frozen Sole Race course.
8 km Frozen Sole Race Hard effort
4 km easy cool down (2 km out and back)

Terry

Week 3 December 27, 2015
The run is back at the Cornwall Civic Complex for 8:00am. The run will be 23km- 25km with the following suggested workout:
3km warm up easy pace
http://www.gmap-pedometer.com/?r=6768403

4X 1km Cruise Interval pace with 1 minute rest after each km

1 Hour Easy (30 minute out and back)
http://www.gmap-pedometer.com/?r=6768406

3X 1km Cruise Interval with 1 minute rest after each km

3km cool down run to the finish.
http://www.gmap-pedometer.com/?r=6768403
Cruise Intervals:
The Cruise Interval workout was popularized by the running coach, Jack Daniels. They are meant to increase your lactate threshold pace. Cruise Intervals are like shorter and slightly more intense tempo intervals. Like tempo intervals, they are followed by short recovery jogs (30 seconds to 2 minutes). You'll probably find that it's easy to run too fast on these. The tendency is to treat them like regular long intervals. However, keep it under control and work on a smooth, fast rhythm. Control in training is key to improvement. Use this calculator is find your training paces: https://runsmartproject.com/calculator/

Happy Training
Terry Lauzon

I'll lead an alternate group for a 10K run on Sunday. We'll start at the Civic Complex too (aquatic centre) at 8, and run the 3K to St. Lawrence High School track. 10 Laps around the track with the others (we can try some cruising), we'll re-group and then 3K back to the Complex. Week 1 we ran around 6:00/km pace. If 10K is too much for you, not to worry, just shorten or slowdown the track work.

Sunday Long Run Update:

The run scheduled for tomorrow may be cancelled due to freezing rain that may occur in the morning. I will post an update at 7am on Sunday morning.

Terry Lauzon

January 3, 2016:
The Run is at the Cornwall Civic Complex for 8:00am. The run will be 25km with the following suggested workout.
4.5km warm up easy pace.
16 at Marathon Pace.
4.5km cool down run to the finish.

http://www.gmap-pedometer.com/?r=6771507

Happy Training
Terry Lauzon

Alternate Sunday - January 3 long club run, 13km. We will run the same route as Terry's group, but turn around at 6.5k. Again, Guylaine and I will aim to run around +/- 6:00 pace. The run will be out-and-back so we'll see both faster and slower runners on the way back. We'll leave the aquatic centre at 8am - same as the 25K group. If the run 2 weeks ago is any indication, there will definitely be someone there who is your speed and or desired distance so come on out.

http://www.gmap-pedometer.com/?r=6772285

Hello Terry & Phil

I am new in Cornwall and willing to join your run. May I Join please ?

Thanks !

Please reply me at rawvigan@gmail.com

Hey Ajay

Feel free to come and run with us and see what the club has to offer.

Terry

January 10, 2016

The Run is at the Cornwall Civic Complex for 8:00am.

4km warm up easy pace
3X 1 mile tempo pace with 1 minute rest after each mile
1 Hour Easy
2X 1 mile tempo pace with 1 minute rest after each mile
cool down run to the finish.
The suggested tempo pace can be 10-15/km seconds slower than your 10km pace

http://www.gmap-pedometer.com/?r=6771507

I will not be there for the run but I will be back for the on Jan 17 run.

Terry Lauzon

Alternate Sunday Long Run - 14 KM. Still leaving the Complex (Aquatic Centre) at 8 am with the others.

http://www.gmap-pedometer.com/?r=6776341

Montreal Road to Boundary
Boundary to Second
Second to Education
Education up to Marleau
Marleau (continuing through to 9th)
Ninth to Augustus
Augustus back to Water Street and home to the Aquatic Centre.

Guylaine and I won't be there this weekend either. But, we'll be back next week.

FYI - we are doing the Higdon Intermediate 1 Plan (http://runtoendms.com/marathon-training-plan/). I'll try and plan a route that starts with Terry's and takes some of the general directions that way faster people can leave with group 1 if they want to.

Here is our long run schedule:
Sun Jan 10 - 14K (this run)
Sun Jan 17 - 10K
Sun Jan 24 - 18
Sun Jan 31 - 19
Sun Feb 7 - 14
Sun Feb 14 - 23
Sun Feb 21 - 24
Sun Feb 28 - 21 (fastish)
Sun Mar 6 - 27
Sun Mar 13 - 29
Sun Mar 20 - 21
Sun Mar 27 - 32
Sun Apr 3 - 19
Sun Apr 10 - 32
Sun Apr 17 - 19
Sun Apr 24 - 13
SAT APR 30 - 42.195 K

January 17, 2016

The Run is at the Cornwall Civic Complex for 8:00am. The run will be 28km with the following suggested workout. The route has many options to either shorten or lengthen the run:

28 km easy run

http://www.gmap-pedometer.com/?r=6780872

Happy Training
Terry Lauzon

hello Terry
I m new I would you like to run with the group Sunday ,May I join you please
Thanks
jean-luc

Hey Jean-Luc,

Yes, please join us for our long run on Sunday. Looking forward to meeting you.

Terry

Guylaine and I will be doing 10K using Terry's route, but 5K out and 5K back. Club Members, come join us!

January 24, 2016

Change of venue and time for this Sunday’s long run. The run will be 28.5km at Holy Trinity High School for 8:00am and will consist of:
8km easy reverse loop of the Frozen Sole Race course.
8 km Frozen Sole Race Hard effort
12.5 km easy loop of Rae Road
Please bring food and dry running clothes if you are running after the race.
Happy Training

Terry Lauzon

January 31, 2016

The Run is at the Cornwall Civic Complex for 8:00am. The run will be 30km with the following suggested workout.

30 km easy run.

http://www.gmap-pedometer.com/?r=6763089

Happy Training
Terry Lauzon

January 31, 2016 - Alternate Long Run (19K)
We'll start with Terry's group, but come straight back down Pitt Street.
http://www.gmap-pedometer.com/?r=6789281
Hopefully Pitt will be okay to run, otherwise, we'll adapt to a side road.
This is the tough week, 2 big weeks in a row, and then we drop down next week to 14K on Sunday.

February 7, 2016
The Run is at the Cornwall Civic Complex for 8:00am. The run will be approximately 27km with the following suggested workout.

4km warm up easy pace
2X 10 minute tempo pace with 2 minute easy run after each 10 min tempo
1 Hour Easy
10 minute tempo pace with 2 minute easy run
4km cool down run to the finish

http://www.gmap-pedometer.com/?r=6793043

Happy Training

Terry Lauzon

Feb 7 (Shorter) Long Run (15K)
http://www.gmap-pedometer.com/?r=6794754
The schedule calls for 14K, but I'm feeling generous, here's the route we'll be doing. A Big 'ol loop, that will follow Terry's group, up McConnell, and then turn onto 10th street through to Boundary Road, down to second and back to the aquatic center. Remember, we leave at 8am. Our group will be about 6:10+/- pace.

February 14, 2016
The Run is at the Cornwall Civic Complex for 8:00am. The run will be 27km with the following suggested workout. The distance and route may be altered if the weather is extremely cold.

http://www.mappedometer.com/?maproute=494134

3km warm up
21 km at marathon pace (+ or - :5 sec per km)
3km cool down

Happy Training

Terry Lauzon

Sunday, Feb 14 - 23K Run - (Half-marathon training peeps welcome to join, and shorten the run to your desired distance).

We will have 2 options, and make a decision Sunday morning based on the weather and the wind.

Option 1: http://www.gmap-pedometer.com/?r=6798473; We start at the Aquatic Centre, and follow Terry's group along Montreal Road, we'll pass Boundary, and go up Purcell Road, making a little detour in Saphire Hills (opportunity for washroom break and water refill @ 9.3K), and then we'll double back to the Aquatic Centre (opportunity for washroom break and water refill @ 18.5K), and continue up to Pitt, First, Second and turning around at the road to the Benson Centre, and back to the Aquatic Centre.

Option 2: http://www.gmap-pedometer.com/?r=6798494; This is a 6K loop, in town. With constantly changing directions to protect against the wind. We run 4 of these loops. Except for the last one we turn down York instead of Cumberland to get our 23K.

New (Althernate) Longish Run for this weekend. As it is going to be dangerously cold on Sunday. Guylaine and I are moving our Sunday run to Monday. We will leave the Aquatic Centre at 7:45 sharp. And proceed to the Start Line of the Family Day Run. We'll do the 6K family day run, and then continue on back to the Aquatic Centre. Total distance will be approximately 23km. The first part of the run to the Family Day run will be at 6:10 pace. Everyone is welcome to join us. http://www.gmap-pedometer.com/?r=6799812 Here's the link (minus the family day portion). Basically, the first 10.6 km gets us to the race. Think of this as a bonus weekend. We get to sleep in on Sunday! smile emoticon smile emoticon smile emoticon

Due to the extreme cold, the long run has been postponed. Enjoy your day!

February 21, 2016
The Run is at the Cornwall Civic Complex for 8:00am. The run will be 32km with the following suggested workout.
32 km easy pace.

http://www.gmap-pedometer.com/?r=6763085

Happy Training
Terry Lauzon

March 6 Sunday Long Run:

The Run is at the Cornwall Civic Complex for 8:00am. The run will be 30km with the following suggested workout.

4.5km warm up
21 km at marathon pace
4.5km cool down

http://www.gmap-pedometer.com/?r=6763089

Happy Training
Terry Lauzon

March 13 Sunday Long Run:
I will be away on vacation for the long run on Sunday.
Happy training.
Terry Lauzon

Sunday March 27, 2016

The Run is at the Cornwall Civic Complex for 8:00am. The run will be 32km with the following suggested workout.

3.5 km warm up
25km at Marathon Pace
3.5 km cool down

The route be on the bike path and we can decide on Sunday if want to do one out and back or run 8km west and back then 8km east and back.

Terry Lauzon