Tom, Author at Shamrock Running Club

November 11, 2024November 14, 2024Thursday Evening Quality Workout Run

11/14 Q3: Thursday Quality Workout

Time: 6:30pm Location: Woburn Irish American Club Group leader: Assistant Coach Tom RSVP: https://www.facebook.com/groups/245182721273311/posts/1114-q3-thursday-quality-workouttime-630pmlocation-woburn-irish-american-clubgro/597956329329280/ New runners: If you just want to show up and run without getting into the details below, please feel welcome to. The Coaches can explain the workout if you’re interested. Please at least familiarize yourself with the map in advance or bring your smart phone, to […]

November 6, 2024December 20, 2025Saturday Morning Run (variable group), Uncategorized

11/9 Q1: Saturday Quality Workout (Horn Pond Group)

Start time: 8:00 am Location: Horn Pond pump station parking lot: https://maps.app.goo.gl/T54QTZtZSpexfdgD8 Group leader: Assistant Coach Tom Workout: Long run – Easy pace. **This week we have a special activity as part of the run. A local student would like to get a video of us running down the Mystic Valley Parkway for a graduate class, called “Video Storytelling for […]

November 4, 2024November 4, 2024Thursday Evening Quality Workout Run

11/7 Q3: Thursday Quality Workout

Time: 6:30pm Location: Woburn Irish American Club Group leader: Assistant Coach Tom RSVP at https://www.facebook.com/share/1D3dPQ6JsY/ Q3 Workout: Threshold Pace Tempo Workout (if not racing this weekend). Distance: You should do no more than 10 percent of your weekly mileage of total T pace in any one workout. So for this workout do no more than: Pace: Calculate your Threshold (T) […]

October 28, 2024December 20, 2025Saturday Morning Run (variable group), Uncategorized

11/2 Q1: Saturday Quality Workout (Horn Pond Group)

This group run is not taking place this week.

October 28, 2024October 28, 2024Thursday Evening Quality Workout Run

10/31 Q3: Thursday Quality Workout

This group run is not taking place this week.

October 23, 2024December 20, 2025Saturday Morning Run (variable group), Uncategorized

10/26 Q1: Saturday Quality Workout (Horn Pond Group)

Start time: 8:00 am Location: Horn Pond pump station parking lot: https://maps.app.goo.gl/T54QTZtZSpexfdgD8 Group leader: Assistant Coach Tom Workout: Long run – Easy pace Course Options: 10.8 mile “Mishawum, Tow Path, Weafer, Mountain, Horn Pond” course https://connect.garmin.com/modern/course/310241370-OR-6.9 mile “Mishawum, Wyman, Horn Pond” course https://connect.garmin.com/modern/course/310242420 These two courses share the first 2.4 miles in common, and we’ll all start together. Distance: The […]

October 21, 2024October 24, 2024Thursday Evening Quality Workout Run

10/24 Q3: Thursday Quality Workout

Time: 6:30pm Location: Woburn Irish American Club Group leader: Assistant Coach Tom Course option: A suggested course that will fit this workout is the following 8 mile “Around Oak Grove” course: https://connect.garmin.com/modern/course/295331250 Workout: Threshold Pace Cruise Intervals workout:Warmup: 1-2 easy miles plus stridersX × 1-mile T pace w/1 min rests between each mileWarmdown: 1-2 easy miles Distance: The Coaches can […]

October 17, 2024October 17, 2024Time Trials

October 15, 2024 Time Trial Results

The training season that we started with the first time trial in May wrapped up with this most recent time trial. Throughout the season we progressed through the four training phases. In Phase 1, which we ran through May, the training schedule focused on base training with a focus on foundation and injury prevention. This includes lots of E pace […]

October 16, 2024December 20, 2025Saturday Morning Run (variable group), Uncategorized

10/19 Q1: Saturday Quality Workout (Horn Pond Group)

8:00 am Horn Pond pump station parking lot: https://maps.app.goo.gl/T54QTZtZSpexfdgD8 Group leader: Assistant Coach Tom Long run – Easy pace:9.7 mile “Spot Pond” course https://connect.garmin.com/modern/course/314431075-OR-7.6 mile “North Reservoir” course https://connect.garmin.com/modern/course/314431871 The Coaches can help you with adjusting the distance and the workout depending on your weekly mileage. For this workout the suggestion is to do no more than: Calculate your E […]

October 14, 2024October 14, 2024Thursday Evening Quality Workout Run

10/17 Q3: Thursday Quality Workout

6:30pm from the Woburn Irish American Club Group leader: Assistant Coach Tom RSVP at https://www.facebook.com/groups/245182721273311/posts/578381274620119/ A suggested course that will fit this workout is the following 8 mile “Mystics->Sagamore->Grove” course: https://connect.garmin.com/modern/course/314130862 Interval (I) Pace Workout (if not racing this next weekend and no marathon in your plan)Warmup4-5 x 1000-meters @ I-pace1-mile jog warm down The Coaches can help you with […]