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Written by Bwana Bwana

November 7, 2013

After the morning rain soaked everyone's cardboard recycling (my garbage day is Thursday), the temperature dropped, the wind picked up, and Mother Nature started dreaming up some "wintry mix" for our future. As clouds raced across a clearing sky, Tom Cali, Bob Cornwall, Judd Michael, Lance Bland, Randy Jepson, George Lesieutre, Michael Goldfine, Meira Minard, Jon Thurley, Mike Renz, Rob Peterson, Kevin Becker, Jeff Welch, John Affleck, Rich Harter, David Lloyd, Joel Niemann, Dana Todd, and Marty Mazur (and maybe more, Bwana's losing it…) headed for the track.

Bwana was surprised at the turnout on such a volatile day. He may have been the most lightly attired, and others ran the gamut from shorts to full wool. Bwana decided to keep everyone moving with a high volume, low recovery workout: 3 X 1 Mile at about 10K pace with only around 300 meters (the distance from the mile finish on the outside lane to the starting line) rest. For those training for shorter, faster races than our coming Half Marathon, Bwana recommended 2 X 1 mile, faster and with a little longer rest. As the Crew did their turns, a spitting rain kicked up. This was just a warm-up for the evening's spitting sleet!

With just a month left in this year's racing season, there's still a lot going on. This weekend, many of the Crew will do the Run For Shelter, a 5K to benefit Housing Transitions, Inc. And the Half is now only 4 weeks away. If you've got your base miles in, 4 weeks is still *just* enough time to get your legs in tune for the race!