Tom Walker – Page 6 – Shamrock Running Club

October 23, 2024October 23, 2024Saturday Morning Long Run (Horn Pond Group)

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, 2024October 16, 2024Saturday Morning Long Run (Horn Pond Group)

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 […]

October 9, 2024October 9, 2024Saturday Morning Long Run (Horn Pond Group)

10/12 Q1: Saturday Quality Workout (Horn Pond Group)

8:00am Lone Tree Hill Parking Lot: 9RX4+J9 Belmont, Massachusetts, USA Group leader: Assistant Coach Tom Long run/Easy pace9 mile “Western Greenway” course: https://connect.garmin.com/modern/course/313094337 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 pace at https://vdoto2.com/calculator by plugging in […]

October 7, 2024October 10, 2024Thursday Evening Quality Workout Run

10/10 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/573009328490647/ A suggested course that will fit this workout is the following 8 mile “Mystics to Harvard out and back” course: https://connect.garmin.com/modern/course/286556794 Q3: Threshold Pace Cruise Intervals WorkoutWarmup20 minutes at T pace10 minutes very easy10 minutes at T pace1-mile jog warm down The Coaches can help […]

October 3, 2024October 3, 2024Saturday Morning Long Run (Horn Pond Group)

10/5 Q1: Saturday Quality Workout (Horn Pond Group)

8:00 am Mullen Field Parking Lot, Winchester: https://www.google.com/maps/place/Parking+lot,+Lockeland+Rd,+Winchester,+MA+01890,+USA/@42.4419536,-71.1728874,19.92z/data=!4m14!1m7!3m6!1s0x89e37756617bb34b:0x4eef40c6c45ea085!2sMullen+Field!8m2!3d42.4420776!4d-71.1727447!16s%2Fg%2F11fkdw35b3!3m5!1s0x89e3760c689c41e3:0xd484cf1a9f7c8002!8m2!3d42.4420331!4d-71.1724228!16s%2Fg%2F11c0_ppb7s?entry=ttu&g_ep=EgoyMDI0MDkzMC4wIKXMDSoASAFQAw%3D%3D Group leader: Assistant Coach Tom Long run/Easy pace 10.6 mile “Park, ACROSS trails, Minuteman, Joyce Miller, and Whipple Hill” course: https://connect.garmin.com/modern/course/293401977 -OR– 7.8 mile “Park, Minuteman, Joyce Miller, and Whipple Hill” course: https://connect.garmin.com/modern/course/293404989 These two courses share the first 4.2 miles in common. We’ll all start together. Tom will be running the […]

September 30, 2024October 3, 2024Thursday Evening Quality Workout Run

10/3 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/568103015647945/ A suggested course that will fit this workout is the following 7.7 mile “Wright Street” course: https://connect.garmin.com/modern/course/311375811 Q3: Threshold Pace Cruise Intervals WorkoutWarmup Jog with striders2 x 2-mile at T pace with 3-minute rest between1-mile jog warm down The Coaches can help you with adjusting […]

September 25, 2024September 25, 2024Saturday Morning Long Run (Horn Pond Group)

9/28 Q1: Saturday Quality Workout (Horn Pond Group)

8:00am Horn Pond pump station parking lot: https://www.google.com/maps/place/Parking+lot,+85-93+Lake+Ave,+Woburn,+MA+01801,+USA/@42.4650052,-71.1531198,17.74z/data=!4m15!1m8!3m7!1s0x89e3750649d8eaa7:0x32d7f80a18f98889!2sWoburn,+MA,+USA!3b1!8m2!3d42.4792618!4d-71.1522765!16zL20vMHRfYm0!3m5!1s0x89e375b6479cf37d:0x18c9c884cbeb0cbd!8m2!3d42.4646343!4d-71.1527425!16s%2Fg%2F11b8vcztw2?entry=ttu Group leader: Assistant Coach Tom Long (L) run at 8:00-9:00 min/mile pace RSVP at https://www.facebook.com/groups/245182721273311/posts/564221349369445/ 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 2.5 miles in common. We’ll all start together. Please feel welcome […]