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Written by Bwana Bwana

November 12, 2015

Conditions are changing, but it’s still a mild Fall. It was mostly cloudy and breezy with temperatures in the mid-50s as Bob Cornwall, Tom Cali, Judd and Davis Michael, Lance Bland, Ken Davis, Meira Minard, CJ Wagner, Dave DeGroote, Andy Maguire, Seth Senior, Mike Martin, Mike Renz, Mike Zimmerman, Ryan Burke, newcomer John Kennedy, Dana Todd, Adam Ilgen, David Lloyd, Joel Niemann, and Marty Mazur headed for the track. High winds and cooler temperatures held off until the evening (and weekend!), but still no flurries forecast.

Bwana welcomed newcomer John (not F.) Kennedy, brought aboard by Ryan Burke over at the All-Irish Gym. With an Irish Spring seeming not too far-fetched, Bwana kept the NVHM conditioning going with a little volumizing workout. 1200-800-400 at Half-10K-5K race pace, with 400 meters rest between reps.. Lather, rinse, and repeat for 2 reps, or 4800m total workout. Bwana was complimented on the fullness of the workout, in the mane, anyway: he heard complaints that it was too long for people who have to cut it short to get back to work. Remember, just like the label on the shampoo bottle, the workout is a suggestion. Do as much as you have time for. But if your training for a Half, 4800m of pace workout is what you should be doing about now (minimum).

We’re just 3 weeks out from the Half. Maybe one or two more high volume workouts to go. If you keep them up, you’ll be head and shoulders above the rest!