Thursday Track Crew

2007 Thursday Track CrewThursdays are track days for a small group of men and women. This is not a formal thing -- the exact workout depends on who's there (usually numbering from a dozen to as many as thirty or more) and what they feel like doing -- but the group is very reliable about showing up. A typical workout might be something like six 400 meter intervals at 70-115 seconds (that's a pretty big spread, but we get a big spread of ability, too), or a 400-600-800-600-400 pyramid, or laps that include 100m striders, with folks doing more or less, faster or slower. We even got covered in the Centre Daily Times! If this appeals to you, meet under the Rec Hall bleachers at noon, or show your face at the Penn State outdoor track (indoors in winter, at the new Multi-Sport Facility) around 12:20 or so on Thursdays. Say "hey!"

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Thursday Track: Track Venue For Fall (REVISED!)

October 4, 2017

The Thursday Track Crew meets every Thursday at the Curtin-Burrowes entrance to Rec Hall at noon for a warm-up run to the Penn State track. You can run with the group from Rec Hall (about a mile-and-a-half warm-up). They leave around 12:10. Or meet at the track for the workout at about 12:25.

NOTE: Until we find the magic key to unlock the PSU outdoor track (we're working on it!), we'll be running speed repeats at the IM Fields on the north side Park Avenue between the Law School and University Drive as long as the weather is nice. On rainy days, or once the weather turns wintery, we'll be at the MSF Indoor Track, which is just south of the Bryce Jordan Center on University Dr. and Dauer Dr. PSU affiliates should bring an ID and sign in at the desk at the lower entrance. Others will have to hail a PSU person and sign in as a "guest" of that person.

Thursday Track Report: Pre-Winter Purge

November 9, 2017

Winter’s really coming this time. It’s supposed to be below 20 degrees on Friday. But for now, things aren’t too bad. High thirties. Drab. Misty. This will feel like Spring’s a-comin’ when it happens in a few months. John Domico, Tom Cali, Bob Cornwall, Michael Goldfine, Bob Shafer, Mike Zimmerman Seth Senior, Mike Martin, Logan Madill, Adam Ilgen, David Lloyd, and Marty Mazur headed for the IM Fields, and maybe for the last time in a while.

For those training for the Nittany Half, Bwana called longer reps: 5X (1 trip around the fields). Each trip is about 630 meter if you hew to the lines, close to 700 if you go all the way to the end of the field. People seriously training for a long race should do about twice that, at least by a couple of weeks before the race. Keep the pace a little faster than race pace, and take a 3 minute rest between reps.

Keep working on your running, even as we take Thanksgiving off. Maybe best to do a pre-purge in the morning?

Thursday Track Report: Wind Sprints

November 16, 2017

Bwana almost called for an indoor workout today, but didn’t think of doing so until it was probably too late to reach everybody in a timely manner. It’s not that it was super cold, or snowing, or raining. Just windy as all get out! John Domico, Meira Minard, CJ Wagner, Mike Zimmerman, Mike Martin, Ryan Burke, Logan Madill, David Lloyd, and Marty Mazur headed for the IM Fields under cloudy skies and pretty stiff breezes.

It was a light turnout today, in part because of that weather, and because some of the regulars had just run the Richmond Marathon (though at least a couple of those marathoners did come to the track!) Zeagle suggested doing repeat “L”s on the outskirts of the fields (about 350 meters) with a rest of the other “L” making up the rectangle. He put his finger up and picked what he thought was the least gusty “L”, though the first 70 meters on the short leg of the “L” were pretty much right into the wind. The long rests made possible some quality, consistent repeats. The Crew did 8X350 and then said “To ‘L' with it”!

Next week is one of the few “official” days off of Thursday Track. Enjoy your turkey and come back ready to run!

Thursday Track Report: Payoff Time

November 2, 2017

The fields were still wet from the morning rain, but the sun was peeping out and temperatures were well above yesterday’s near freezing mark as John Domico, Tom Cali, Bob Cornwall, Judd Michael, CJ Wagner, Meira Minard, Mike Zimmerman, Bob Shafer, Mike Martin, Dan Coughlin, Seth Senior, Logan Madill, Harriet Smith, Joel Niemann, Adam Ilgen, David Lloyd, and Marty Mazur headed for the IM Fields.

Some of the trackers were tapering for the Richmond Marathon and were at the track just to check the box with Bwana. Zeagle, worried about his tender ankles on the wet ground, wanted a workout with hard reps on the straight only. (Bwana thinks that there is an added benefit to any workout with a hard 90 degree turn, especially on wet ground. The more you slow down to negotiate a turn, the more you need to do a mini-sprint to get back up to speed. And speed shifts happen all the time in races, especially cross-country!) Bwana felt accommodating, and so today’s workout was running the long straights, jogging the short. From line to line on the long straights is about 235 meters (about 270 if you go all the way to the outhouses at the east end of the fields). The rest is only about 90 meters. Do 10 straights at a hard kick pace for a good workout. Some of today’s crew did a dozen.

It’s time to put all the distance, hills, and track work to good use: The Run For Shelter 5K downtown will test your hill climbing and make use of your track time. The people running the Richmond Marathon will put their distance training to good use. And those running the Nittany Half in just 4 weeks will use all three!