Agenda Discovery Week Month

Curated for Me

12.5 Mile Run (7 Mile Loop & 5.5 Mile Loop)

Jeff Galloway Marathon Training Program - Newport Chapter
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Endorsed by Curators:
Jul 15 6:30AM - 10:00AM

7-Mile Loop Map: http://www.usatf.org/routes/view.asp?rID=555113
5.5 Mile Loop Map: http://www.usatf.org/routes/view.asp?rID=575184

7-Mile Loop Description: Start by running down Memorial Blvd to the Cliff Walk. Then run the length of the Cliff Walk all the way to the Chinese Tea House at Marble House (run through the tunnel). NOTE: PLEASE walk over the big flat rocks between Ruggles and Marine Avenues. Watch your step on the trail! After you run through the tunnel at the Tea House, turn around and run back to Marine Ave. Run up Marine Ave and take a left onto Bellevue Ave. Run along Bellevue Ave. and, at the beginning of Ocean Drive, continue straight onto Coggeshall Ave. Continue onto Coggeshall Ave, which turns into Spring Street, past Memorial Blvd and all the way to the light at Touro Street. Make a right onto Touro Street and up the hill where it'll turn into Bellevue Ave. Then run on Bellevue Ave back to Empire Tea and Coffee to complete the 7 mile loop!

5.5 -Mile Loop Description: Start at Empire Tea and run south on Bellevue Ave to Narragansett Ave (take a right when you leave Empire) . Take a right onto Narragansett Ave and run down the hill to Thames Street. Take a right onto Thames Street and run on Thames Street until America's Cup Ave. Follow America's Cup Ave (stay on the sidewalk!) until you hit Long Wharf. Take a left onto Long Wharf and follow it around to Goat Island. Cross onto Goat Island and run around the north side of the island (follow path around Gurney's Resort). Run back over the bridge and take a left onto Washington Street. Follow Washington Street to the end and loop around to 3rd Street. Run on 3rd Street and cross over to the bus station and over to the Marriott (watch out for crossing traffic!!). Cross America's Cup at the Marriott (baseball stadium/fire station) onto Marlborough Street. Run along Marlborough Street to the end and cross over both Broadway & Spring Street and run up Bull Street to Kay Street. Make a right onto Kay Street and run to where it intersects with Bellevue Ave. Finally, make a left onto Bellevue Ave and run back to Empire Tea and Coffee to finish the 5.5 Mile Loop!

SOME IMPORTANT REMINDER NOTES:

1 - PLEASE KEEP THE RUNS SLOW!! We are in warm weather season and the runs are getting longer! You should slow down your normal training run pace by 30 sec for each 5 degrees above 60 degrees F to prevent overheating. If you need to add walk breaks, please do so. YOU WILL NOT LOSE FITNESS BY RUNNING SLOWER IN THE HEAT!! Your heart rate will naturally increase on these hotter runs - PLEASE don't overdo it!!!

2 - Be self sufficient! Carry your phone, some cash, and, most importantly, water and food! We will obviously stop along the way for bathroom/water breaks but you need to have enough water to carry you in-between these points. These long runs are the time for you to experiment and see what works for you! Don't wait until a race to try something new!

3 - LOOK OUT FOR EACH OTHER!!! We run as a group and take care of each other! If you see someone falling back, alert a pace group leader (if they are not already there) and make sure they are ok! We should always run as slow as the slowest person in the group on these long runs - you will NOT lose fitness...its all about time on your feet and getting your body used to the distance!!!

4 - If needed/desired, change the walk/run ration mid-run. We have enough pace group leaders in each group to break the groups into sub-groups mid-run if needed. If you feel yourself getting tired and having a hard time keeping up, change to a shorter walk/run ratio and alert a pace group leader to form your own walk/run group. The key is not how fast you finish the long run but rather making sure you finish the long run STRONG and with ENERGY TO SPARE!!!

Questions/comments? Email Charlotte!!! :-)

Upcoming Events

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Endorsed by Curators:
6 Mile Run (Optional Goal Race Pace) - Trails, Beach and Hills!!

6 Mile Run (Optional Goal Race Pace) - Trails, Beach and Hills!!

Aug 05 6:45AM - 8:30AM
Run Route:http://www.usatf.org/routes/view.asp?rID=552959We'll meet in the parking lot at Sachuest Point and run the southern and northern trail loops (about 2.5 miles). We'll then continue on…
 
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Endorsed by Curators:
Run - Various Distances (~8, 13 & 16 Miles)

Run - Various Distances (~8, 13 & 16 Miles)

Aug 12 6:30AM - 10:00AM
This will be a 3-loop run starting/finishing at Run Newport! Parking is free until 10am - after 10am they begin to put ticket stubs on the car and they will need to be validated over at Run Newport…