Category: Quality (Key) Workouts

Shamrock Training for the Week Happy last week of April to everyone. Tom and I are always aware that we have a lot of different reasons for running and are pursuing a variety of goals. With that in mind we’ll be offering a selection of track workouts for Tuesday night at the Woburn High School track (5:45-pm meet-up). If you’re […]

Woburn HS 5:45pm Warmup 1-2 miles easy 6-8 striders 4 x 400 at R pace with 400-meter slow jogs Jog 2 laps 4 x 400 at R pace with 400-meter jogs Warmdown Jog

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 […]

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 […]

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 […]