July 21, 2016
It was hot and sunny, but thankfully with a nice breeze and low humidity (for this time of year) as John Domico, CJ Wagner, Mike Martin, Mike Casper, Jo Ohm, Adam Ilgen, David Lloyd, and Marty Mazur headed for the track. It seems that every week we run at the High School, there’s a new route past all the construction. But people find their way back to the track without getting run over by hard hats driving front-loaders.
Speaking of front-loaders, that’s NOT the workout we did today. Due to the heat, the reps were short and fast and the volume was light, but Bwana did mess with the pace and recovery. The workout was 3X200 - 2X300 - 3X200. The first set of 200s were at a slowish 5K race pace. Yes, 5K race pace feels really slow when you’re only running 200 meters, especially if Bwana gives you a full 200 slow recovery between each one. Then, the 2X300 would be run slightly faster even with the longer distance and a meager 100 meter rest between the two. Finish up with 3X200, this time with the same long recovery but at a hard kick pace. This is an easy workout to scale up (say, to 4 sets of each) when the weather is cooler.
Today’s thinking cap question, courtesy of CJ, was how fast can one of us older, "middle to long distance specialists” run a 100 meter dash? CJ said he didn’t know but thought he could do it in 13 seconds. He needed a hard hat after Bwana’s “Are you kidding me???”. 13 seconds is a pretty good girls’ high school time. Yes, you could beat the girls back then, but you’re “over 40” now. We decided not to truly test that question (a 100 meter all out sprint is a good way to hurt yourself at our age unless you have a stunt double), but after the workout, where CJ did his best 200 in 39 (pretty good!), Bwana asked “OK. Divide that time in two. 19.5 seconds. I know you weren’t sprinting, but could you really take 6 seconds off that?” Revised estimate: 15 seconds. Maybe we will test that one. Anyone else want to risk blowing a gasket?