February 15, 2018
It was warm and humid today, with temperatures in the 60s, as John Domico, Judd Michael, Meria Minard, Michael Goldfine, Bob Shafer, Mike Martin, Jaimie Wright, Mike Zimmerman, Dan Coughlin, Seth Senior, Josh Litofsky, Harriet Smith, Adam Ilgen, Joel Niemann, newcomer Maz from Bahrain, and Marty Mazur headed for the indoor track. We had quite a few days like this last January and February, with the temperature sometimes flirting with 70. It’s nice to get our first really warm thaw at this part of what has been a colder winter.
Things sure heated up on the track. The fast guys (and gals) wanted to do a lot of 400s with low recovery. Bwana went along with them, though not quite at their level. The workout was 2 sets of 5X400. Run the 400s at a little faster than 5K race pace, but keep in mind that the rest is really short. Just slow-walk the 40 meters or so to the stagger line for the next 400 start. After 5 reps, take a longer rest (a lap plus the stagger), then do another set. That’s a tough workout. The best thing about it is that for that kind of volume, it’s over about as quick as it can be!
Things are looking up for spring. The long range forecast, while calling for some ups and downs, does not show a return to sub-20 degree days or big storms. That’s good (if we can believe it!). People have marathons to get ready for! If you’re running a marathon this spring (or, really, and long-ish race, even a 5K), and you’d like to help your neighbors in need, consider signing up for the Marathoners For Medicine (M4M), which raises money for the Centre Volunteers in Medicine. Details here: http://nvrun.com/index.php/107-uncategorised/3651-join-the-2018-marathoners-for-medicine-m4m-team