September 19, 2019
Summer is ending in a magnificent way this year. Mild temperatures, brilliant blue skies, and relatively dry air have been the norm for the last week or so, and today was no exception. Even the condition of the IM Fields was better than usual, with the grass freshly mowed and no dew to hinder traction. Despite these conditions, only a handful of people showed up at the IM Fields: Mike Martin, Rich Harter, Andrew Tatusko, John Hardy, David Lloyd, and Marty Mazur all showed up today, and a couple of others buzzed by on their run but did not do the workout. Could the rest of the Crew have been kidnapped on Talk Like a Pirate Day? (Why is September 19 TLAPD anyway?)
Bwana called for a double downward ladder: Two sets of 1 lap (about 640 meters) - a half-lap (320 meters) and two long straights (about 260 meters each). The long rep was done at 5K race pace, the progressively shorter reps at a slightly faster pace. The kicker was the rest got shorter through each set: a long straight (260) after the 1 lapper, but much shorter rests (60 meters) after the other reps. This is a nice workout, and a modest volume (2 X 1480, or just under 3000 meters). The workout is easy to scale up if you have the time.
Next week, we hope to Fall into a routine with even cooler temperatures, and more people!