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Written by Bwana Bwana

November 21, 2013

It was drab and cold as Tom Cali, Judd Michael, Lance Bland, Mike Martin, Meira Minard, Mike Renz, John Affleck, Michael Goldfine, Phil Ross, Joel Niemann, Rob Peterson, David Lloyd, Ron Cunfer, and Marty Mazur headed for the track for the last full-up workout before the Nittany Valley Half-Marathon, still over two weeks away. Next Thursday, people will be undoing their training, or carb-loading, depending on your point of view, on Thanksgiving. And two weeks from now, we’ll take it easy with only 3 days before the race.

So, after last week’s fast-twitch diversion (can 40-60 year-old muscles still twitch fast?), Bwana turned up the volume again. This week’s call: NX1K with short (200m) rest. So, run at a bit over 5K pace, but not too much. The recommended N was at least 3. With N=5 (Bwana’s N), you’re running a 5K with 1K of rest thinly sprinkled throughout. For those running the Half, Bwana suggests another high volume workout. One option is Mike Renz’s newly re-instated hill workout, which Bwana hopes will become a regular weekly event. Whatever Renz gives you, add to it and you’ll find the Half Marathon easy.

We runners have a lot to be thankful for, especially we who live in Happy Valley. It’s a great sport, accessible to all of every age. And we live in a prime spot for running of all kinds, with a great community of runners of every ability. Bwana wishes everyone a Happy Thanksgiving, and safe travels to wherever you might be going next weekend.