Details

Written by Bwana Bwana

March 6, 2014

While warming up at the track, Bwana mused that he may have run over 100 miles indoors so far this year, and possibly even more miles than he’s run outdoors. (When he got back to his running log, he found that he’d figured right.) It’s been that kind of winter. And with temperatures in the mid-20s and an outdoor track still covered in snow, it looked like yet another indoor day as Judd Michael, Mark Fedkin, George Lesieutre, Costas Maranas, Marty Klanchar, Alex Wouden, Andy Maguire, Jaimie Wright, Mike Renz, Ron Cunfer, Lee Culver, Mike Martin, Jim Laudermilch, Dana Todd, Jeff Welsh, Rob Peterson, Joe Bollinger, Rich Harter, David Lloyd, and Marty Mazur headed for the track. But Bwana has been turning that situation to his advantage as much as possible. If it’s hard to get lots of miles in on the indoor track (boring!), at least make them quality miles. So, besides the Thursday Track workout, Bwana has been doing a variety of fartlek and pace workouts.
 
It looks like a few of Bwana’s Crew have been getting in some quality workouts this winter, despite the weather. A few of the marathoners were doing lots of longer reps, so Bwana called a workout that followed their lead: The 3-4-4-3 March Bracket workout. Run 3 laps in lane 5 at close to your mile race pace. Take a lap rest, then do 4 laps in lane 5 at the same pace. Then kick it up by moving out to lane 6 and doing 4 laps there in as good a time or better than your 4 in lane 5. After another lap rest, top it off by doing 3 laps in lane 6 with all you’ve got left! These reps bracket 800 meters, so you’re essentially doing something like 4X800, but with a little speed and distance variation.

The whole Crew turned in a great workout. David Lloyd is getting a lot faster and needing much less rest to keep a consistent workout going. And Joe Bollinger liked his reps so much that he didn’t realize he was “done” and did a whole ‘nother 3 lapper!  And like I said earlier, some of the marathoners were doing a high volume of long reps. George ran 5X1K. Jaimie was doing 7X4 laps in lane 4. Jaimie may have had the best workout of anyone. She didn’t realize just how much more 4 laps in lane 4 (882 m) is than 4 laps in lane 1 (800 m). So she was going along cranking out her “800s” in 3:10-3:15 thinking “Why is this so HARD?” Well, if you do the math, she was running around 2:55 for an 800, that’s why!