Tom Walker – Page 8 – Shamrock Running Club

August 12, 2024August 15, 2024Thursday Evening Quality Workout Run

Thursday August 15 Quality Workout

6:30pm from the Woburn Irish American Club Group leader: Tom RSVP at https://www.facebook.com/groups/245182721273311/posts/535043582287222/ A suggested course for this workout is the following 8.2 mile “Country Club” course. This course can be shortened or lengthened depending on how many T pace miles you’re scaling to, and on and what your T pace is. This workout features 4 miles total at your […]

August 7, 2024August 7, 2024Saturday Morning Long Run (Horn Pond Group)

Saturday August 10 Long Run (Horn Pond Group)

7:30am 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: Tom Long (L) run at 8:00-9:00 min/mile pace RSVP on the private Shamrock Facebook page: https://www.facebook.com/groups/245182721273311/posts/532061575918756/ 10.3 mile “Vine Brook” course: https://connect.garmin.com/modern/course/290757301 -OR- 7.3 mile “Squanto and Samoset” course: https://connect.garmin.com/modern/course/290758969 These two courses share the first 3.3 miles in common. We’ll all start together. Please feel welcome to go shorter […]

August 5, 2024August 5, 2024Thursday Evening Quality Workout Run

Thursday August 8 Quality Workout

6:30pm from the Woburn Irish American Club. Group leader: Tom A suggested course for this workout is the following 8 mile “Circum Oak Grove” course. This course can be shortened or lengthened depending on how many miles and what pace you are doing. You might consider running the 200s at R pace on the track by Winchester center, if you […]

July 30, 2024August 2, 2024Saturday Morning Long Run (Horn Pond Group)

Saturday August 3: Long Run (Horn Pond Group)

7:45am Mullen Field parking lot (Winchester): https://www.google.com/maps/place/Mullen+Field/@42.4420815,-71.1753196,17z/data=!3m1!4b1!4m6!3m5!1s0x89e37756617bb34b:0x4eef40c6c45ea085!8m2!3d42.4420776!4d-71.1727447!16s%2Fg%2F11fkdw35b3?entry=ttu Long (L) run at 8:00-9:30 min/mile pace Group Run Leader: Tom RSVP on the private Shamrock Facebook page: https://www.facebook.com/groups/245182721273311/?multi_permalinks=526496299808617&notif_id=1722262080097568&notif_t=feedback_reaction_generic&ref=notif 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 […]

July 29, 2024July 31, 2024Thursday Evening Quality Workout Run

Thursday August 1 Quality Workout

6:30pm from the Woburn Irish American Club. Group leader: Tom On this group run we do the Q3 workout from the weekly training schedule. The workout this week is cruise intervals. Cruise intervals are one type of threshold (T) pace workout, where we split the work into separate work bouts. The other type is a tempo workout, where the T […]

July 24, 2024July 24, 2024Saturday Morning Long Run (Horn Pond Group)

Saturday July 27, 2024: Long Run (Horn Pond Group)

8:00am Bedford Rail Depot: https://maps.app.goo.gl/ieCaWkuDXHNdYrko7 Long (L) run at 8:00-9:30 min/mile pace Group Run Leader: Tom 10.5 mile “Narrow Gauge, Greenough, and Foss Farm” course: https://connect.garmin.com/modern/course/290969264 -OR- 7.9 mile “Narrow Gauge and Technology Park” course: https://connect.garmin.com/modern/course/290984718 These two courses share the first 3.5 miles in common. We’ll all start together. Please feel welcome to go shorter or longer, faster or […]

July 22, 2024July 22, 2024Thursday Evening Quality Workout Run

Thursday July 25 Quality Workout

6:30pm from the Woburn Irish American Club. Group leader: Tom On this group run we do the Q3 workout from the weekly training schedule. The workout this week is 2 long cruise intervals. Cruise intervals are one type of threshold (T) pace workout, where we split the work into separate work bouts. The other type is a tempo workout, where […]

July 17, 2024July 17, 2024Saturday Morning Long Run (Horn Pond Group)

Saturday July 20, 2024: Long Run (Horn Pond Group)

7:30am Horn Pond pump station parking lot Long (L) run at 8:00-9:30 min/mile pace Group Run Leader: Tom 10 mile “Fells – North Border to Winthrop St” course: https://connect.garmin.com/modern/course/288904391 -OR- 7.3 mile “Fells – North Border to Molly’s Spring Road” course: https://connect.garmin.com/modern/course/288905495 These two courses share the first 4.4 miles in common. We’ll all start together. Please feel welcome to […]

July 15, 2024July 15, 2024Thursday Evening Quality Workout Run

Thursday July 18 Quality Workout

6:30pm from the Woburn Irish American Club. Group leader: Tom The workout this week from the coaches’ weekly training schedule is mile repeats at threshold (T) pace. On Thursdays we do the Q3 workout from the weekly training schedule. T pace is a comfortably hard pace, and the purpose of training at T pace is to train your endurance and […]

July 10, 2024July 10, 2024Saturday Morning Long Run (Horn Pond Group)

Saturday July 13, 2024: Long Run (Horn Pond Group)

7:30am Horn Pond pump station parking lot Long (L) run at 8:00-9:30 min/mile pace Group Run Leader: Tom 8.1 mile out and back along the Mystic Lakes: https://connect.garmin.com/modern/course/286556794 We’ll all start together. Please feel welcome to go shorter or longer depending on your weekly mileage.