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Written by Bwana Bwana

October 8, 2015

Bwana won’t call it Indian Summer, not for fear of being politically incorrect, but because it really hasn’t gotten cold enough for the revival of warm weather to count as such by his reckoning. It’s gotta get down in the 30s at least, or at least have a frosty morning, before Indian Summer can be said to come with a warm spell. But warm and sunny it was as Tom Cali, Judd and Davis Michael, Lance Bland, Ken Davis, Meira Minard, CJ Wagner, Melissa Davies, Andy Maguire, Mike Renz, Mike Martin, Mike Zimmerman, Alex Wouden, Bob Shafer, Seth Senior, Lucas Harris, Dana Todd, Jim Laudermilch, Rich Harter, David Lloyd, and Marty Mazur headed for the track.

A good part of the Crew (a dozen!) will be going to Scranton this weekend for the Steamtown Marathon. And Alex Wouden will be going to Chicago to run that city’s marathon. The rest of us need to step up the volume of the workouts to get ready for later marathons, Tussey, and the Nittany Half. Bwana will turn up the knob slowly. This week, a little increase in volume and an extension of the longest rep: 400-800-1200-800-400 with 400 m rest between reps. Start slow, but keep the same pace up the ladder and then increase it going down. Not as easy as it looks. We’ll be turning the knob up in coming weeks, with (optional) extensions to the workouts for those who want to ramp up their late Fall training.

It won’t be long and the only knobs we’ll feel like turning up are those on the thermostat. But until then, this is the best time of year to run! Good luck and safe travels to all the runners heading out of town to marathons, including those going off next week to the Marine Corps Marathon in Washington.