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Written by Bwana Bwana

January 15, 2015

We started the Track Year last week a little off-kilter. We had to run in Rec Hall, turnout was light, and even those who showed up were still feeling the effects of Christmas egg nog on their waists and their stamina. But things on Thursday got back to normal, including a few surprises in the turnout. Judd Michael, Lance Bland, John Domico, Ken Davis, Michael Goldfine, Mike Casper, Mark Fedkin, Meira Minard, Mike Martin, Mike Renz, Andrew Maguire, CJ Wagner, Jaimie Wright, Adam Ilgen, David Lloyd, Sara Noss, and Marty Mazur headed to the MSF under cloudy skies and cold, though not arctic, temperatures. John Domico was one surprise. He is now fully bionic and can swing his legs without too many metallic, creaky noises coming from his hips. Another surprise was Ken Davis. Having had enough of all the methane down here in farm country, Ken Davis has been busy preparing to assess methane (and other gases) at higher altitudes and their effects on climate. Part of a big NASA grant Ken landed. Between you and me, I think Ken is missing the boat not running more often with the Crew. Missing the boat, and one of the biggest sources of methane.

But back to the track: Bwana, with the help of Mark Fedkin, suggested a bionic hybrid workout appropriate for Indoor Mile and Spring (can we hope?) 5Ks: 3X300 – 4 laps – 3X300. Each set of 3X300 is run with just over 100m rest between the 300s. Do the first set of 3X300 at about mile race pace, which is not as fast as we usually do our non-hybrid 300m sets. Then, after 2 laps of rest, run 4 laps at that same pace. You’ll know if you ran your 300s too fast if you run out of gas at lap 2 of the 4 lapper. The trick then is to see it through! After the 4 lapper and a 2 lap rest, do another set of 3X300 and push each one to your heart’s content.

We get a break in the Indoor Mile Series after Saturday’s meet. The next one isn’t for two weeks. That only means one thing: Next week’s Thursday Track will be even harder!