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Written by Bwana Bwana

June 30, 2011

It was a dry, mild and sunny day as Jim Myers, John Domico, Bob Cornwall, Lance Bland, Judd Michael, Greg Luna, Ken Davis, Tom Hilands, John Sheakoski, Andy Maguire, Jon Thurley, Frank Zaffino, Meira Minard, Esther Prins, Rich Harter, Rob Shaver, Matt Soccio, Dana Todd, Kevin Becker, Ron Cunfer, Rob Peterson, and Marty Mazur were in high gear and headed for the track. Bwana made the rare run from Rec Hall rather than driving in from Science Park, just to soak up the rays.

Bwana's been going to the Tuesday evening workouts lately to get some new ideas for track workouts for the Thurdsday Crew. Yes, we have our favorites (and many least-favorites), but we've done them all a hundred times. The Tuesday Crew's workouts are similar to some of ours, but they generally do a little more volume, and at a bit slower pace (relative to their ability) than we do. But this Tuesday's workout involved a lot of gear shifting. So Bwana stole a cue from them again this week and gave out NX1200. Each 1200 was to be run with successively faster quarters, with the middle quarter of each 1200 at your 5K race pace. The first quarter seems very slow. And for a 22 minute 5K runner (for example), it IS slow: the pace being 40 seconds per mile slower than your 5K pace. That's a 1:55 quarter. But then you kick it up a notch on the next quarter so you're running at your 5K pace (1:45). Then the final quarter, you move to 40 seconds a mile faster (1:35). That's a pretty big span of speeds. As Jayson Jackson said about the workout, it gets you used to the pace you want and to knowing how to transition through speeds. Most of the runners did N=2 or 3. Some did N=4.

Some of the Crew seem to have busted clutches. We've always known that Marty Klanchar only has one speed, and his transmission only works in the morning during the hot summer months. But Tom Cali should be able to get his go-kart going more often than he has lately. George Lesieutre was grinding the wheels at work. Joel Niemann used a jake break to slow his big rig down and now he can't get going again. Now that he's on the mend, Dave DeGroote needs to get on the stick. And Michael Goldfine wants to find a new gear, but somebody should tell him that you don't find that at a tranny bar!