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Written by Bwana Bwana

May 10, 2012

The water table is finally being replenished after a very dry early Spring. It rained most of the early part of the week, and clouds and cool breezes greeted Judd Michael, Michael Goldfine, Blake Cohen, Rich Harter, Rob Shaver, Heather, Kevin Becker, Lee Culver, Ron Cunfer, Esther Prins, and Marty Mazur as they headed to the track. Less than a dozen today. When will the Thursday Track water table be replenished? Meira and her posse of Track Deniers are fracking with my aquifer!

Bwana gave a new workout this week. One of those "Seems Easy When You Describe It, But It Sure Catches Up With You" workouts, courtesy of Runner's World. This one has us using our *sprint* muscles, something we almost never do at the track. It's the 30-20-10 workout. The basic unit is a minute of running: 30 seconds jogging, 20 seconds at our usual 5K-race-pace-or-better workout speed, and 10 seconds at an all-out sprint. Do that for 5 minutes. Rest for about 3 minutes. Repeat. Most of the Crew did 3 sets. Esther added a bit more. This is one of those workout ideas that you can play with. Double the length of each segment. Play with the ratios. The main thing is to get that short burst of sprinting in. It's going to wake up some muscles that we don't always test. I was sore after this one!

The Spring 5K season is just about over. The students are gone. It's time to start into the crazy season for local running. A 30K trail run. A bunch of triathlons. A 10K in the summer heat. And then the sweltering late-summer build-up to the mOUnTaiNBACK. Are you ready? Fold some track into that, and you will be!