The Loop Connector

Workout - The Loop Connector

• 12min @ 6'30''/km
• 4.0km @ 6'00''/km
• 2min 30s @ 7'30''/km
• 4.0km @ 6'00''/km
• 7min 30s @ 6'30''/km

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Quick summary

This summary breaks down Runners Giving Grace to Yourself as You Discover this, a video from Seth James DeMoor. Check out the full version. Here’s how to apply these ideas.

Key points

• Loop mapping: how to find and link together “loops”, established running routes around a new home, to create longer, harder runs.
• Give yourself grace: plan for roughly two years to learn the distances, terrain, and feel of your loops as you settle into a new neighbourhood.
• Combine loops: connect three different routes (5 mi, 10 mi, and 23 mi) to build a roughly 30 mi (about 50 km) loop with serious elevation gain.
• Terrain preference: target 70% dirt or trail surfaces where you can, for variety and vertical work.
• Track metrics: log distance and elevation gain, especially when scouting unfamiliar routes.

Workout example

“50 km loop” (approx.)

• Distance: ~30.5 miles (about 50 km)
• Vertical gain: ~3,150 ft (about 960 m)
• Surface: ~70% dirt/trail, the rest on city streets
• Goal: run this as a long-run adventure. Keep the pace easy and steady. Focus on endurance, not speed.

Practical tips

1. Map your loops. Start with shorter, familiar routes (5 to 10 mi) and link them together over time.
2. Give yourself time. Expect 1 to 2 years to really know the distances and elevation of each loop.
3. Prioritise dirt/trail. Where you can, seek out routes with natural surfaces for the added strength benefit.
4. Track both distance and elevation. Use a GPS watch or app to log miles and vertical feet.
5. Stay flexible. If a loop feels too long, split it and piece it together later.

Closing note

Take time to explore your neighbourhood, learn the routes at your own pace, and start connecting those loops. Tailor the distances and terrain in the Pacing app to match your fitness level.

References

• Runners Giving Grace to Yourself as You Discover this - YouTube (YouTube Video)