Shamrock Training: Key Workout Suggestions
Once again the weather looks like it’s going to be safety issue for Tuesday night. The weather advisory for the 5pm to 7pm time period is 32-33 degrees F and snow/sleet. Driving conditions are the key concern.
So the official workout at the movie complex tomorrow night is cancelled.
Obviously if that’s the only time tomorrow you have to train and driving is not a concern, it’s a relatively safe place to run outside once you get there. Having driven my wife’s Nissan Leaf in the predicted conditions and feeling it slide all over the place is why I’m being cautious.
The good news is that the forecast for Tuesday March 10 is a high of 57 degrees. AND considering that March 8 is daylight savings, it will be light out — for most of the workout (the sun will set at about 6:45pm). So mark your calendars! It will be a great first speed workout if you’re just getting your training going.
Key workout suggestions for this week:
Spring Marathoners:
Recovery Week:
Q1: Add 6-8 striders into a 60-90 minute run
Q2: Long run of 12 easy miles
GRAND PRIX RUNNERS
Q1 Speed Play
2 miles easy running warmup
10 x 1 minute hard with 1 minute recovery jogs
2 miles easy warm down
Q2 Stamina/Endurance focus
2-mile easy running warmup
2 x 10 minutes at T pace with 2 minute recovery between each hard run.
2 mile warmdown
Work in a long easy run on the weekend.
Established in 2001 by Bill Feeney