March 30, 2017
The last workout of March. We seem to have broken Winter. Summer’s still a few warm-cool cycles away, but no more snow. We hope. But let’s not jinx it. Tom Cali, John Domico, Judd Michael, Lance Bland, Mike Casper, Costas Maranas, Mike Weyandt, Jim Laudermilch, Andy Maguire, Mike Zimmerman, Seth Senior, Mike Martin, Mike’s cousin-in-law Alan Dravenstott, Dan Coughlin, Torrie Raisch, Rob Peterson, David Lloyd, and Marty Mazur headed for the track on a cool, cloudy, end-of-March day.
Alan Dravenstott, a junior in high school and a state-competitive track athlete in his native Ohio, is in town to check out Penn State. “Cousin” Mike brought him and his family to the MSF to check out the facilities and for Alan to do the workout. Bwana obliged by giving one of his patented themed workouts, which Alan ran easily enough as his family looked on. By now, with the Final Four this weekend, everyone betting on March Madness knows whether or not their bracket is busted. Bwana’s workout was to bust the Trackers with brackets. Bracket 500 meter in reps of increasing difficulty bracketing our usual runs in Lane 5: Run 3 laps , then after a rest, 2 laps (slightly faster) in a set in Lane 4 at a 5K race pace. That’s 660 meters followed by 440. Take a rest of a slow lap, then do the same two reps (680 meter, 455 meters) in Lane 5, keeping the same per-lap time. After another rest, do that again out in lane 6 at the same per-lap time. This time it’s 700 meters and 467 meters. So, for example, if you can work up your pace to run 700 meters in the same time you ran 660, you’ve done a good workout. Better if you can do it in *less* time. That was the game today. If the brackets didn’t bust you, you won!
Next week, the NCAA hoops tourney will be all over, and Bwana will be looking for a new theme. Show up and find out!