Shamrock Training Feb 23-March 1
Posting this from a chair in Terminal C at Boston Logan. Flight delayed 3 hours — trying to get to Las Vegas for the Rock and Roll Half tomorrow night.
Long delay, but also the calm before the literal storm coming in. I apparently will miss this one: I get back Tuesday night, so I won’t be back in time for the Tuesday night workout at the Woburn Cinema. No idea how suitable the place will be for a workout, so I’ll leave it to Assistant Coach Tom and others to figure out if it’s safe and doable.
Below are the suggested key workouts for spring marathoners and Grand Prix-focused runners.
Spring Marathoners
Tuesday Night (if possible at Woburn Cinema 5:45pm). Threshold focus
Q1
Intermediate Runners:
2 easy + 2 x 2 miles at Tempo pace (2 min rest between intervals)
2 easy
Advanced Runners:
2 easy
2 x 3 miles at Tempo pace (2 min rest between intervals)
2 easy
Q2
Race Simulation (Saturday or Sunday)
2 easy
10 miles at goal marathon pace
3 easy (15 Total).
Use race course if for some amazing reason it’s not buried in snow.
Grand Prix Runners
Q1: Tuesday Night if possible. Speed and mechanics work.
2 miles easy warmup
12-16 x 200-meters with 200-meter SLOW jog recovery
2 miles easy
Q2: Threshold work
2 miles easy warmup
20 minutes at T pace
2 mile warm down
Q3: Endurance
105-120 minutes easy long run
Established in 2001 by Bill Feeney