Category: Quality (Key) Workouts

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 […]

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 […]

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 […]

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 […]

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 […]

The following are training suggestions for the week of January 26. You can choose from a Boston Marathon plan (which can be used for a different spring marathon), a “Grand Prix” plan which is optimized for the Shamrock Grand Prix Series (and good for anyone who plans to race throughout the year). Send me an email for a link to […]

GRAND PRIX FOCUS WORKOUTSTwo key workouts for the week. Tuesday and Friday suggested. You can do either one on Tuesday night and work the second key workout in later in the week. For this week, the key Tuesday night workout for Grand Prix-focused racers is either one of the below. Speed: Fartlek workout 10 x 40 seconds at roughly R […]

January 5-12 You can choose from a Boston Marathon plan (which can be used for a different spring marathon), a “Grand Prix” plan which is optimized for the Shamrock Grand Prix Series (and good for anyone who plans to race throughout the year). NOTE: We are currenting meeting at the Showcase Cinema Parking lot for the Winter Tuesday Night workouts. […]

Weather cancellation: The 12/23 Tuesday evening group run is now cancelledDue to the precipitation forecasted and out of a concern for safety and injury risk. Shamrock Training First Tuesday meetup at the Showcase Cinema de lux Woburn parking lot for Tuesday speed/strength workout. I’ll station myself in the eastern parking lot. We’ll get started with a warmup run promptly at […]

Building an Aerobic Base: Simple, Enjoyable, and Critical When some runners get their hands on a running program, they can be tempted to skip over the base-building weeks to get to speedwork and threshold running. This is a profound mistake. Foundational to almost every training program in the distance running world, the aerobic base phase is the most valuable phase […]