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Written by Bwana Bwana

January 24, 2013

The air was cold and clear as Lance Bland, Ken Davis, Mark Fedkin, John Wilcock, Mike Casper, Dana Todd, Lee Culver, Sara Noss, Ron Cunfer, Jaimie Wright, Kim Nelson, Kevin Becker, Jeff Welsh, Christine Nairn, David Lloyd, Joel Niemann, Rob Peterson, Mike Renz, and Marty Mazur headed for the track. Bwana has been coughing out these track reports for nearly 20 years now, but the dry air at the MSF is lending a new meaning to the term "hack writer".

Bwana took a moment to congratulate Christine Nairn, a recent PSU soccer standout, who will soon be heading to the Pacific northwest to play for the Seattle Rain. We sure could use a little moisture here, at least in the air. The cold temperatures outside mean that the air inside is as dry as paper and feels like it on your bronchial tubes during a hard workout. Bwana had the Crew hack through a workout that is good for a 5K or a mile race. (The last two meets of the Indoor Mile Series are on Friday and next week Saturday.) A downward ladder, 5-4-3-2 laps with 2 lap rests, and each rep with faster lap speeds. Start at a 5K race pace for the nearly 3/4-mile 5-lapper, and end up at your "kick" pace for the mile on the 400+ meter 2-lapper. If that sounds like it might be too harsh on your throat if you're running the mile the next day, just run the 4 and 3 lap reps at your mile pace. But Jaimie Wright is running the mile on Friday and ran the whole workout!

We're looking forward to the weather warming up so we can do our track workouts outside. But this is turning out to be more like a "normal" winter, so that might not happen for another 7 or 8 weeks! Until then, get your speed workout unencumbered by layers of clothes at the MSF on Thursdays. Those Spring 5Ks are sooner than you think!