June 2, 2016
Today was the annual Special Olympics track workout. NVRC Special Agent Dave Eggler, who helps run the Track and Field part of the show, gives us the OK to do our workout as the athletes are arriving for opening ceremonies. It was drab, humid, and drizzly as Jim Myers, Lance Bland, Costas Maranas, Michael Goldfine, Alex Wouden, Rob Shaver, Dana Todd, Jonathan Rice, Adam Ilgen, David Lloyd, and Marty Mazur showed up at the track. Tom Cali, John Domico, CJ Wagner, Mike Zimmerman, Mike Martin, Dean Capone, and Seth Senior were also there, but just to check the track box. “We’re not training for anything that needs speedwork right now!” was how the’ve put it the last couple of weeks, which has to be the lamest excuse in Bwana’s Giant Book of Excuses for Missing Track. So, why don’t you just take completely off of running those times of year when you have no race on the horizon? To ask that question is to answer it, and the same goes for speedwork. But who ever said runners were smart?
Bwana had similar problems with those who stayed for the track workout. It’s like the first day of school when you have to explain everything twice, including where homeroom is. The workout was not too hard to get your head around, but “remedial common sense” was the order of the day. The workout was 4X600 with an interesting way of doing them. Each 600 is broken up into 3 200s, straight with no breaks. The first 200 is done at a slow, 10K-1/2 Marathon race pace. It almost feels too slow. The second 200 pick it up 5K+ race pace (a good 4-5 seconds faster for the 200). The last 200 is kick pace with a hard finish. See if you can gain another 3-5 seconds. You’re really feeling it at the end, but the whole experience makes repeat 600s go a little faster because you’re not dreading the start of each rep. Take a slow 400 jog between reps.
When Special Olympics packs up, we may be without the use of the PSU outdoor track again. I’ll try to find out and let you know. We may move to the High School track.