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Written by Bwana Bwana

November 19, 2015

It never ceases to surprise me the crappy conditions under which we’ll have a good turnout at the track, and the nice days that will see low turnout. I guess Thursday was ‘nice’ for mid-November, but I was still surprise that 25 runners, Jim Myers, John Domico, Bob Cornwall, Tom Cali, Lance Bland, Judd and Davis Michael, Ken Davis, Meira Minard, Esther Prins, Michael Goldfine, Dana Todd, John Wilcock, Mark Lee, Mike Renz, Alex Wouden, Ron Cunfer, Rob Peterson, Mike Zimmerman, Seth Senior, Mike Martin, Melissa Davies, David Lloyd, and Marty Mazur headed to the track under cloudy, breezy conditions with a light mist in the air.

Bwana’s workouts of late have been variations on a theme: Downward ladders of various height, and various volumes. The idea is to do each step in the ladder faster than the last, and to do as much volume as you can (or have time for). But even though they’ve all been similar, no two have been the same. Today’s reps were of medium length, but the rests were short: NX(800-600-400) with 100 meter rests between each rep. With that short rest, the idea is run a little more than a mile at about race pace with a couple of short breaks, getting faster after each break. Take a longer (400m) slow rest after each set and do at least N=2 sets. Ideal Half-Marathon volume would be 3 or 4.

Next week is Thanksgiving, so no Thursday Track. The following week’s workout will be a light, pre-race run. Then we’ll have to start thinking about the Jingle Bell Track Workout! (This year’s will probably be on 12/17). Have a great Thanksgiving!