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Written by Bwana Bwana

August 8, 2013

We're in peak vacation time right now. It was Bwana's turn last week, and Dana and several others were missing this week. Last week, the Crew carried on in Bwana's absence, and quite well, actually. His sources let him know that last week's workout was up and down a ladder totaling 4000 meters! That makes Bwana's usual 3K seem like the kiddie pool! Well, it was definitely a swim today, warm quite humid, as Tom Cali, Judd Michael, Michael Goldfine, Rob Shaver, Jake Clements, Ron Cunfer, Lee Culver, Charlie Vassey, Tony Huang, Kathy  Koetje-Simin, Jeff Welsh, Kevin Becker, Sara Noss, Jim Laudermilch, David Lloyd, and Marty Mazur headed for the track.

Bwana decided to test the Crew's fortitude by giving the Fortitude Workout: NX(400-200): Run a 400 at 5K+ place, take a short 100m jogging rest, then do the 200 at 5K++ pace (that's almost a sprint). Take a slow 400 m rest and do it again. Bwana set the minimum at N=4, but some in the crew did 5 or more. After a week at the beach, Bwana felt like he did well to get through 4!

The Mt. Nittany Marathoners are putting in their last long runs this weekend and next. At the same time, Tussey mOUnTaiNBACK training season will be ramping up. There's enough out there to keep us all busy. But remember, the shorter races, like this weekend's Easter Seals 5K and 10K, and next weekend's Herbie's Hometown Loop, keep us all sharp. And Thursday Track is a great way to prepare for those. As you come off vacation, fold the Track into your week!