September 15, 2016
A beautiful, cool day, one in the ever deepening dips between warm days (which get cooler themselves) as we head toward Full Fall, greeted Judd Michael, Costas Maranas, Mike Casper, Rich Harter, Joel Niemann, David Lloyd, and Marty Mazur as they headed for the track. Turnout was light again because we were going to the indoor track on a perfect outdoor day. Hopefully we’ll get to use the outdoor track before the Jingle Bell Jog. More on that below.
Costas has been “rolling his own” workouts the last few sessions. They usually involve large numbers of repetitions of longer distances (e.g. NX800) or ladders with a big largest step. Today was the latter kind of ladder. He wanted to start his ladder at 1200 meters, and running that on Lane 5 on the indoor track (the lane where we usually do our indoor workouts), it's not so easy to figure out where the starting line is. After a Math Powwow, we finally decided the start is near the beginning of the home straight-away; run from there to the starting line, then do 5 laps, finishing at the finish line. Later consultation of the online Stagger Chart (http://nvrun.com/index.php/training/area-tracks/psu-msf/stagger-chart) confirmed this. Then he went down to 800, 600, and lower. We’re more familiar with the staggers for those distances. Bwana doesn’t usually bother with the higher math. He does his ladders and reps in terms of number of laps in Lane 5. Those distances are generally not at “canonical” fractions of a mile, but who cares? Key on your lap pace as you go and maintain a consistent pace. So Bwana’s workout was a downward ladder of 5-4-3-2 laps in lane 5 with very slow 1 lap rests between reps. Start with the 5 lapper at a 10K race pace. See if you can increase the per-lap pace as you go down the ladder.
So what’s up with the outdoor track? Well, last week, there was no new track. This week, it looked like there was about 20% of it poured out and curing in the sun. It looked like a gleaming tongue of pink lava. No estimated time to completion, but progress is evident. Once it’s done, they’ll have to paint the lines, stagger marks, etc. After that, who knows what else, but it’s moving along!