August 9, 2018

Summer is winding down. Only one more Thursday before the students come back to Penn State. It was Augusty (warm, clouds and sun, humid) as John Domico, Tom Cali, Judd Michael, Mike Wyandt, Costas Maranas, CJ Wagner, Bob Shafer, Mike Zimmerman, Danny Coughlin, Mike Martin, Seth Senior, Elsa Hansen, Rich Harter, Adam Ilgen, David Lloyd, and Marty Mazur headed for the IM Fields.

Mike Casper was hanging out at the meeting spot before track pumping the Tussey Discovery Series runs, which start this evening. Thursday Track followed by a challenging run in the mountains is the ideal late summer two-a-day. The first one feels like hell, but by the time you’re a few weeks into the routine, you feel like you’re in hero shape. Bwana got his half of the hero sandwich going by giving out a medium volume workout: 2 X (U + 4 I). A “U” is a U shape on the long rectangle of the IM Fields - all but one short side. That’s 600 meters. Follow that with just a short side rest, then 4 X 1 long side (270 meters each) with, again, just a short side rest. Take a long rest, then do a second set. That’s 3360 meters of running altogether. Each segment should be done at a 5K+ pace.

Bwana won’t be able to make next week’s workout. Be creative. Those of you on the two-a-day plan: keep up the good work!