December 14, 2017
The year is winding down. Only time for one more real track workout before the Christmas festivities, campus closure, etc, keep us away from the painted lanes for the next couple of weeks. John Domico, Meira Minard, Costas Maranas, Bob Shafer, Mike Zimmerman, Dan Coughlin, Mike Martin, Andy Maguire, Rich Harter, Logan Madill, Keith Henderson, Adam Ilgen, David Lloyd, and Marty Mazur headed for the track on a cold, windy day.
Just because the year is winding down doesn’t mean we shouldn’t cap it off with a hard workout. At least one that starts out hard, but gets easier: A downward ladder, 5-4-3-2 laps in Lane 6. Do the 5 lapper (over 1150 meters in Lane 6) at between your 5K and mile race paces. Then, after 2 laps easy rest, do the 4 lapper (just over 925 meters) a bit faster. Two laps rest, then hit the 3 lapper (around 700 meters) at a pace at least as fast as your mile race pace. Then take just one lap rest this time and finish hard with a 2 lapper (over 450 meters) with the kick you have left. If your body can remember this workout through the haze of egg nog in 4 weeks, you’ll be just about ready for your first Indoor Mile race.
Next week is the Jingle Bell Track Workout. We meet outside Rec Hall at noon in Holiday running attire for a 4-5 mile jaunt past our workout haunts and through downtown. After that, we’re off until January 11. Have a great Christmas break and we’ll see you in the New Year!