Thursday Track Report: And Now For A Discouraging Word
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- Written by Bwana Bwana
March 24, 2011
After a morning "wintry mix", it was cold and drab as Tom Cali, Judd Michael, Lance Bland, Ken Davis, Randy Jepson, Jon Thurley, Steve Ketcham, Scott Harford, Andy Maguire, Jon Oatley, Michael Goldfine, Dana Todd, Jerry Steffy, Selena Lopez, Rob Peterson, and Marty Mazur headed for the track. Discouragingly, the weather was a bit cold to get a good speed workout outside. The Crew took over the MSF. Bwana peeked his head out to see if anyone was on the outdoor track. Nobody was there when he checked, though he wouldn't put it past a few of his Crew to have run their speed in the cold.
The marathoners are tied to their repeat miles. Bwana made that the workout: 2X1 mile, or some 4 lappers, or a similar pace workout. Michael Goldfine said he'd do his first mile at "Egg Hill Race Pace". Well, Bwana ran his first mile in 6:45 and was behind Michael the whole way (and getting farther behind each lap). That's gonna be a heck of a time you run at Egg Hill, Mike!
Bwana thought Winter's encore would discourage a few, but it seemed to have flat out depressed half the Crew. He had no idea it would lead to full-blown depression! It seems that several of his flock were clogging Suicide Hotlines, causing standoffs at area McDonalds, and mainlining Frappuccinos at Starbucks all around town! Get a GRIP, people! This is central PA! Spring will be back next week!
Thursday Track Report: Spring Has Sprung!
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- Written by Bwana Bwana
March 17, 2011
Exactly four weeks ago, Mother Nature played a little trick on us, giving us that nasty tease, the foretaste of Spring. That day, it was in the 60s and sunny and the Crew ran to the outdoor track for the first time since the New Year. Then we had an assortment of snow storms to remind us who is boss and to keep us penned indoors. Well, Mother Nature has relented, at least for the time being. Spring has sprung in State College. It was breezy and warm as Jim Myers, John Domico, Judd Michael, Lance Bland, Ken Davis, Marty Klanchar, Randy Jepson, Costas Maranas, Tom Hilands, John Wilcock, Mark Lee, Dave DeGroote, Michael Goldfine, Jon Thurley, Adam Smith, Jen Thistle, Esther Prins, and Marty Mazur headed to the outdoor track.
Bwana gave the old (we're talking early-90s old) "no-brainer" workout of 400-800-800-400. The only requirement is that you do your last 400 faster than your first. People pushed it today, and they had to since there was a stiff headwind on the back stretch.
Spring was not all that was sprung today. Mike Weyandt, Mike Renz and Jon Oatley sprung a mini-mutiny and headed out on a junk-mile run. Bwana is forgiving, since they seem to have a need to pile on the miles for their marathons. But if a crusty old coot like Domico can show up at the track on his BIRTHDAY, and while in training for a marathon as well, you'd think these fools would learn from the master! There were also several other MIAs. Bwana will be looking for green beer stains next week.
Thursday Track Report: Time To Report In For Spring!
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- Written by Bwana Bwana
March 3, 2011
Spring is sending out early notices, but you've got to be careful reading the mail. The weather was "deceptive": one of those late Winter/early Spring when it looks and sounds like Spring (sun, birds), but it's really too cold to do a speed workout outside. It was just as well: the NVRC Boston Marathon teams for CVIM were scheduled for the annual Media Day at the MSF track, with their honorary coaches the Paternos and Greg Fredericks. John Domico, Tom Cali, Ken Davis, Costas Maranas, Bob Cornwall, Marty Klanchar, Jonathan Thurley, Mike Weyandt, John Sheakoski, George Lesieutre, Tara Murray, Dave DeGroote, John Wilcock, and Connie Francis were among the many (almost 40!) CVIM team members there for the photo shoot who also stayed for the track workout. Joining them were Judd Michael, Lance Bland, Michael Goldfine, Jon Oatley, Andy Maguire, Adam Smith, Dana Todd, Jim Laudermilch, Dean Capone, newcomers Ashley Hill and "Dan", Bree Studenka, Esther Prins, Mike Casper, Jerry Steffy, Rob Peterson, and Marty Mazur.
Hill Queen Tara made the trip in from her job in Bellefonte, so Bwana made her Bwana For A Day and let her call the workout. Tara said "Yass Sir!" and offered up Yasso 8s. Her personal prescription was to do 8X800. Most runners had the time and inclination for 4. 800s are the ideal all-around workout. Faster, and mixed with some shorter speed work, they're great for 5K training. Slower, at a consistent pace, and in volume, they are very good for all distances 10K and up. You get a real sense of accomplishment if you can work yourself up to doing 10X800 all within a second or two of each other, pace-wise. And the effort will pay you back with some real accomplishments in your next race!
Joe Paterno, a man of no small accomplishments, was looking good, and had to be dragged away from the media spotlight. Despite the big turnout today, it seems that some people still have to be dragged out of their winter warrens TO the spotlights at the MSF. Greg Dillon was still hibernating somewhere in Hibernia. Tom Hilands was hiding in the Lowlands. Lee Culver was in a culvert sleeping next to a hobo. Ron Cunfer was dreaming under a conifer. And Jim Moore was in a moor under a pile of moss and heather. All waiting for the first day of Spring!
Thursday Track Report: Spring Broke
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- Written by Bwana Bwana
March 10, 2011
Well, it was warm, with some Spring showers, about right for an outdoor track workout. One problem: the track was covered with an inch or two of slush left over from last weekend's "weather event". So reluctantly, Jim Myers, Bob Cornwall, John Domico, Lance Bland, Judd Michael, Jim Moore, Jonathan Thurley, Costas Maranas, Marv Hall, Jon Oatley, Michael Goldfine, Lee Culver, Joel Niemann, Dana Todd, Ron Cunfer, newcomer Scott Harford, Bree Studenka, Ashley Hill, Esther Prins, John Wilcock, Rob Peterson, and Marty Mazur stayed inside the MSF. Luckily, the place was open, despite Spring Break.
On a couple of independently made suggestions, Bwana gave a downward ladder: 5-4-3-2 laps, where the pace per lap picks up each step down. That's a hard promise to keep! The Spring Marathoners in the group did a little different workout: repeat 1 and 2 milers. Bob Cornwall is getting himself in awesome shape for a nearly-minted semi-centenarian. He ran 2 miles in under 12:30, a mile in about 6:10, and then finished hard with a mile in 6 flat. It should be a good marathon for him!
Speaking of promises to keep, several of our trackers are having a hard time on their New Year's Resolutions, since I haven't seen them at the track all this year. (Or maybe the Resolution was to quit the track!) Granted I was surprised to see Marv Hall make one of his semi-annual appearances before the trees budded. And Tom Hilands nearly shocked me out of my shoes by showing up. And Greg Dillon was no doubt dealing with the mad effect the humidity must be having on his coat, so he would have been a shocking sight if he'd shown, a group safety concern and valid excuse. But where was everybody else on this fine day? Remember, using Spring Break as an excuse is only valid if you pour out sand from your running shoes in my presence when you next show up!
Thursday Track Report: When Will Winter Quit?
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- Written by Bwana Bwana
February 24, 2011
Winter seems determined to hang on a little longer. (Phil had better be hiding deep enough in his bunker so he can survive some serious grenade "probing".) A cold drizzle was starting as John Domico, Tom Cali, Jon Thurley, Mike Weyandt, Lance Bland, Judd Michael, Marty Klanchar, Michael Goldfine, Jon Oatley, Adam Smith, Mike Renz, Dana Todd, Andy Maguire, Jen Thistle and her friend Jeff, Ron Cunfer, Jerry Steffy, Joel Niemann, Lee Culver, Rob Peterson, Natalie Portman, and Marty Mazur headed for the track.
Destined to be indoors for at least another week, the Crew made do. Bwana had them do a "stubby pyramid": 3-4-4-3 laps. The idea is to do your 2 4 lappers at the same pace as your starting 3 lapper. Then finish even faster if you can! It's a tough two miles, but the whole crew acquitted themselves well!
Well, some of the Crew does not acquit, they just quit! Tom Hilands and Matt Soccio seem to have quit running completely. And Esther and Bree come every other week, burdened with their paving stones of good intentions. Jim Myers is a foul weather runner, and the weather just isn't foul enough for him. And Marv Hall? A quitter? When he was crawling up Treaster Kettle with 12 miles to go on his 50 Miler a few years ago, I would not have said so. But that was then...