July 11, 2019
It was moister than a hippopotamus’s underarm pads as the meager crew of Keith Henderson, David Lloyd, and Marty Mazur headed for the State High track. Attendance has been pretty light this summer despite the fact that we have an actual track at our disposal for lunchtime workouts for only these 10 weeks of summer. Not many other people there today, unlike many days when there are people playing soccer or flag football on the infield. Just Jayson Jackson running a couple of kids through their sprinter workouts. I guess the threatening weather and the start of Arts Fest kept people away.
Bwana gave a “crowd" pleaser workout: the Mini-Front-Loader. One set is: run an 800 at 5K race place or a little faster. Then, immediately run 3X200 at race kick pace with just 100 meters jogging rest after the 800 and 100 meters jogging rest between 200s. Your 200s should get a little faster as you move away from the 800. Take a longer rest (400 meters jog) before the next set. Do at least two sets. This is a great workout for working on being able to turn it on during or near the end of a race.It can be scaled up in volume (3 or more sets) or length (1 mile front loading, 400 meter repeats). You can also run that first faster 200 with *zero* rest after the 800, though we didn't!
Don’t forget, there’s another track workout this evening led by Bob Shafer and Mike Zimmerman starting at 5:45 at the State High track. The evening track workouts will be going on through the beginning of October. Good luck to those running the Arts Fest 10K or 5K on Sunday. We’ll be back at at, hopefully with a bigger crew next week!