August 24, 2017

It seems funny to bid adieu to summer on the second-last Thursday in August, but if the long range forecast holds up, summer ended on Tuesday. That day it was nearly 90 with horrendous humidity, but today the temperature didn’t get above 70 and the air was dry. The forecast says we won’t see temperatures above 80 until…next May? With a nice mild day for a workout, John Domico, Tom Cali, CJ Wagner, Mike Casper, Mike Weyandt, Bob Shafer, Mike Zimmerman, Mike Martin, Andy Maguire, Rich Harter, Doug Schunk, Logan Madill, Erin, Kelly Lehtonen, Joel Niemann, Adam Ilgen, David Lloyd, and Marty Mazur headed for the State High track.

Bwana thought the milder conditions called for longer reps. How about 4X800? Run the 8s at 5K+ pace with a slow 400 meter recovery. The workout is best done with negative splits on each 800 with a strong kick on the final 200. Oh, and maintain consistency if not continuing improvement on each 800. This workout isn’t so hard, particularly if your goal is Yasso 8s for your next marathon or half. Take the same idea and slowly work your way up to 8 or 10X800. That’ll put some hair on your chest (which you’ll definitely need if winter comes early!)

We’ll be moving back to the Penn State track next week. Which one, indoor or out, won’t be known maybe until then. Bwana is working on it. Stay tuned!