January 18, 2018
It was sunny, but cold, though not as frigid as our recent weather has been. John Domico, Tom Cali, Judd Michael, Mike Zimmerman, Rob Shafer, Seth Senior, Harriet Smith, Josh Litofsky, Red Beard Guy (I'll get his name next time), Dan Coughlin, Jim Laudermilch, Rob Peterson, Keith Henderson, Rich Harter, Adam Ilgen, David Lloyd, and Marty Mazur headed to the Indoor Track while Meira Minard and Mike Weyandt feigned being on course for an outdoor speed workout.
Our one week off between Indoor Miles would not be spent pretending to be doing something we should be doing. A hard track workout is what we needed, and a hard track workout is what we got right down to! Even Megan Marshall, coming off an injury, and lately bereft of her Indoor Mile record, was working out. Bwana’s plan was a workout that can be of benefit to those getting ready for either an Indoor Mile or a Spring (we can hope) 5K. It’s essentially 4X800(-ish): Run 3 laps in Lane 5. That’s a bit less than 800 meters. After a couple of laps rest, run 4 laps in Lane 5 (more than 800 meters) in the same time per lap. Rest again, then move out to Lane 6 and keep that same lap time, though going 4 times the stagger farther. After another rest, finish by running 3 laps in Lane 6 with whatever you have left. The pace you start this workout at depends on what you’re training for: If for the mile, run at a little faster than mile race pace; if for a 5K, at a little faster than 5K race pace. This workout can be scaled up (and slowed down) for longer races. The trick is to keep the pace you are aiming for.
Next week’s workout will be a quick, low volume tune-up for those running the next day’s Indoor Mile. The same the week after for the last Mile. Then we get back to the regular chaos, and the wait for Spring!