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Written by Bwana Bwana

October 1, 2015

Fall is really here. The leaves are turning and it was on the border of “cold” at the track today. Jim Myers, Tom Cali. Judd and Davis Michael, Lance Bland, Costas Maranas, Michael Goldfine, Joel Niemann, Dana Todd, Jim Laudermilch, CJ Wagner, Mike Renz, Seth Senior, Andy Maguire, Bob Shafer, Alex Wouden, Ryan Burke, Rich Harter, Adam Ilgen, David Lloyd, and Marty Mazur headed for the track under autumnal skies.

Several of the Track Crew were wearing long-sleeved shirts, but Jim Myers, as usual, was the true barometer of the conditions. Anyone with as little body fat as Jim is usually shivering and eager to get things rolling if Bwana dawdles too long with the pre-workout jaw-wagging. So Bwana gave out the workout, a combination of volume, and speeds, the downward ladder: 1K-800-600-400-200, at 5K+ pace (increasing to mile kick pace as you go down the ladder) with 400 meter rests after the 1K and 800 and 200 meter rests after the other reps. It’s a gratifying workout. Pace is supposed to get faster with each rep, and it seems to naturally flow out of you as you go down the steps, unlike the case with an upward ladder or even a workout of all the same reps. It’s a good way to step down into higher volume of Fall workouts.

It was a good turnout, but no female Crew members. What are all the gals up to? Too cold for shorts and too warm for leggings would be my guess.