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Written by Bwana Bwana

November 5, 2015

A breezy and very unseasonably warm day was the backdrop for this week’s workout. Bob Cornwall, John Domico, Tom Cali, Judd and Davis Michael, Lance Bland, Marty Klanchar, CJ Wagner, Andy Maguire, Meira Minard, Seth Senior, Alex Wouden, Melissa Davies, Mike Zimmerman, Bob Shafer, Dana Todd, Joel Niemann, Adam Ilgen, David Lloyd, and Marty Mazur headed to the track under sunny skies with temperatures in the low 70s. We’ve had warm weather before, even much later in the year. The 1998 Nittany Valley Half-Marathon was held on a record setting day in December when temperatures approached 70. But there has been a pretty long streak of this weather, and I'm not complaining.

Speaking of the Half, Bwana is keeping the Trackers focused on marathon and half-marathon training. Today’s workout was NX(800-400-200): the repetitions should be run at (10K+; 5K+; Mile) race paces with 200 meter rests between reps. Take 400 meters between each set. Do N=2 sets for a light workout and up to 5 for a high volume workout. This is a new workout for Bwana (a new twist after 20+ years of track workouts?!), and a good one. All of the Crew did at least N=2.

This weather is a blessing, but it won’t hold out. We may have a great day for the Half, but don’t count on it. Some of the best Novembers have turned south pretty quickly, leaving race day for the Half with blowing snow and icy roads. But every day it’s like this is a day it’s not like that (unless you’re from Buffalo, where both can happen in a day). So enjoy!