February 22, 2018
After a brief fling into April territory the last couple of days, “Winter Lite” has returned. John Domico, Tom Cali, Judd Michael, Andy Maguire, Meira Minard, Jaimie Wright, Mike Martin, Bob Shafer, Mike Zimmerman, Dan Coughlin, Josh Litofsky, Harriet Smith, Keith Henderson, Adam Ilgen, David Lloyd, and Marty Mazur headed to the track through near freezing rain. This is the time of year when we stagger our way through a number of "false springs” until we get “real Spring”, which lasts about two weeks until we start getting “false summers”.
The FYGGs (fast, young guys and gals) ran an interesting ass-kicker today: 3X(1K-200). Start at the 1000m stagger line that’s marked in Lane 5. Run a 1K at whatever consistent pace you can manage (just under 4-and-a-half laps). Then slow-walk from the finish line to the 200 meter stagger and run a hard (kick pace) 200. Give yourself a slow walk to that 1K stagger mark again and do another set. Then another. Bwana gave an alternate workout for the SPOVAs (slower people of various ages). A downward ladder using the same idea: 1K-200-800-200-600-200. Get faster on the longer run as you progress down the ladder. And take a longer rest between sets. One lap slow jog plus the jog to the appropriate stagger mark. Whichever workout you chose, done appropriately, this one leaves you staggering!
The high volume workouts will continue for the people who give a FYGG about Spring Marathons. And Bwana will continue to to give slightly less intense options for those who are SPOVA be taking it a little easier.