TJ Murphy – Shamrock Running Club

April 14, 2026April 14, 2026Quality (Key) Workouts, Tuesday Evening Workout

4/14 Tuesday track and key workouts of the week

Tuesday Night Track If you’re racing Boston, you know the drill when it comes to the final week before your race: All the serious work has been done. There’s nothing much left to do except avoid sabotaging your race with some monster workout or experimenting with a brand new diet regimen. Dr. Tim Noakes, in his (speaking of monster) book […]

April 6, 2026April 6, 2026Quality (Key) Workouts, Tuesday Evening Workout

4/7 to 4/13 key workouts for the week

Key Workouts for the Week For Tuesday night, we meet up at the Woburn HS track at 5:45. I’m travelling right now and get back late Tuesday — [Assistant] Coach Tom will lead the workout. Marathon Tune-Up Workout For Tuesday night at the Woburn High School track, 5:45pm meet up. (Timed specifically for the Boston Marathon) 2 miles easy to […]

March 31, 2026March 31, 2026Tuesday Evening Workout

3/31 Tuesday evening track workout

We return to the Woburn HS track Tuesday night, meeting a 5:45. Range of Workouts We’ll kick off the spring track workouts with a range of workouts for your to choose from: Peaking for the Boston Marathon (or other spring marathon), general speed/stamina training for those racing an assortment of distances (in particular the Grand Prix series, and also an […]

March 23, 2026March 23, 2026Tuesday Evening Workout

3/24 Tuesday evening group workout

Final week meeting up at the Woburn Cinema (west parking lot) this Tuesday at 5:45pm. March 31 we will return to the Woburn HS track. Spring Marathon focused runners: 2 miles easy 3 x 1 mile at T pace with 1 minute jogs 3 minute jog 4 x 200 fast (R pace) with 90-second jogs 2 miles easy GRAND PRIX-FOCUSED […]

March 17, 2026March 17, 2026Tuesday Evening Workout

Tuesday 3/17 evening workout

With the snow and ice melting off, we’ll soon be moving back to the track. Tonight we will be at the Woburn Cinema Parking lot at 5:45pm. Spring Marathoners: Threshold Workout: 2 miles easy 4 miles at T pace (alternative: 20 minutes at T pace) 2 miles easy Suggested peaking workout for later in the week (this is timed with […]

March 10, 2026March 31, 2026Tuesday Evening Workout

Tuesday Night Workout 3/10

Tuesday Night Workout Meet up at the west parking lot at the Woburn Cinema complex at 5:45pm. What a difference a week makes when it comes to snow and ice. And daylight! Hopefully anyone who has been wanting to do some speed/stamina work with other Shammies will be up for joining the workout tonight. Following are two recommended workouts (the […]

March 2, 2026March 2, 2026Quality (Key) Workouts, Tuesday Evening Workout

3/3 to 3/9 Key workout suggestions

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 […]

February 22, 2026February 22, 2026Quality (Key) Workouts, Tuesday Evening Workout

2/23 to 3/1 Key workout suggestions

Shamrock Training Feb 23-March 1Posting 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 […]

February 17, 2026February 17, 2026Quality (Key) Workouts, Tuesday Evening Workout

2/17 to 2/23 Key Workout Suggestions

Spring Marathoners Tuesday night workout (5:45pm Woburn Cinema Parking Lot Weather Looking Good ) Adjust the interval distances can be adjusted to your current fitness level (example: half-mile intervals rather than mile; or go for time: 5 minutes each interval) 2 mile warmup 1 mile at T pace1 mile M (Marathon pace)1 mile T pace1 minute easy1 mile at T […]

February 9, 2026February 9, 2026Quality (Key) Workouts, Tuesday Evening Workout

2/10 to 2/16 key workout suggestions

Training Key Workouts for the Week Spring Marathoners If you’d like updates on the Tuesday night workout, send me your cell number and I’ll include you in our group text. If driving conditions are dangerous, we might cancel. But I’ll let everyone know ASAP if that’s the deal. Tuesday night workout (5:45pm Woburn Cinema Parking Lot Weather Permitting) 2 mile […]