Thursday Track Report: Nice Weather Inside or Outside

November 4, 2010

OK, so what the heck. It was raining. BARELY! Big deal! The weather was still just about perfect for a track workout; outside, or in if you couldn't stand to get wet. The indoor "weather" is still nice at the MSF. Not chokingly dry as it gets to be in February. Lance Bland, Jonathan Thurley, Michael Goldfine, Rich Harter, John Ake, Dana Todd, Joel Niemann, Rob Peterson, and Marty Mazur went inside. Marty Klanchar, Mark Traband, Marv Hall were splashing in the puddles outdoors.

The indoor Crew did one of Bwana's favorite pacing workouts: 3-4-4-3. Run 3 laps (about 640 m in lane 5) at your mile race pace, which might be slightly slower than what you'd do your quarters in. Then do 2X4 laps (~855 m each) at that same pace or faster. Two laps recovery between each run. Use the last 3 lapper to kill off the rest of your energy.

Track attendance is pretty low lately. You'd think there weren't several races coming up! If you're waiting for warm, dry, calm weather to come to the track, I guess you're going to be sitting around eating chicken pot pies and watching Mad Men reruns until May!

Thursday Track Report: A Matter Of Orientation

October 28, 2010

Despite the wind, Tom Cali, John Domico, Lance Bland, "Captain" Ken Davis, Jon Oatley, Michael Goldfine, Jon Thurley, Ann Skulas-Ray, Dana Todd, Jim Laudermilch, Kirk Rager, Rich Harter, Rob Peterson, Ron Cunfer, Steve Olson, and Marty Mazur headed to the track, preparing themselves to be buffeted and blown around.

Tom Cali had the right idea for today's workout, which Bwana seconded: 3X3X300 with the 100m rest oriented out of the wind. That was, of course, the back straightaway, which orients right into the northwesterly winds. As the Crew did their rounds, John Wilcock, Mark Lee, and Andy Arndt came through on a longish taper run for John's Ironman, which is a week from Saturday. And despite the favorable orientation to the wind, Calidonna kept tacking close to Domico and trying to jump into his arms. Those two will be booking the Honeymoon Suite at whichever Spring Marathon they choose to enter!

Bwana is still waiting for track attendance to pick up in the wake of the mOUnTaiNBACK. After all, there are some more races left in the Club schedule, including the Belleville 10K and the Heydenreich Moxie-thon in a couple of weeks, Tara's Bellefonte 5-Miler in 3 weeks, and the Nittany Half in 5 weeks. It wouldn't hurt anyone to be having a more track-oriented approach to these races by doing some Yasso 8s, starting about now!

Thursday Track Report: Martha Asks An Important Question

October 14, 2010

It was drab and cool as Tom Cali, Martha Nelson, Lance Bland, Ken Davis, Greg Dillon, John Sheakoski, Jim Moore, George Lesieutre, Jonathan Thurley, Michael Goldfine, Dave Mengle, Dana Todd, Jon Oatley, Jim Laudermilch, Rich Harter, Adam Smith, Matt Degges, Rob Peterson, and Marty Mazur headed for the track.

It was the last "workout" before mOUnTaiNBACK for most present. So for them, it was just a matter of doing something easy to stay loose. Bwana left it up to the Crew what they'd do. A few quarters was probably the most strenuous thing anyone did. 

The workout was also an opportunity for some last minute in-person trash talking. Martha Nelson managed to trash both the guys and the gals. First, by asking the question Bwana asks seemingly every week these days: "Where are all the women?!" That's diss enough on the ladies. But then Martha looks at Tom spitting on the ground, grinding it into the track, and then proceeding to tell some off-color joke, and basically says "No wonder!" Bwana's take: OK, so was Thursday Track EVER a nice clean playground for the pink pony-tailed princesses? And who exactly was it that introduced at least half of our most locker-roomy traditions? Like the "Martha Mile"? Ladies: You've been called out!

Thursday Track Report: Post-mOUnTaiNBACK No-Brainer

October 21, 2010

It was cool and blustery as Jim Myers, Ken Davis, Costas Maranas, John Sheakoski, Andrew Webb, Mark Fedkin, Michael Goldfine, Esther Prins, Mike Renz, Adam Smith, Rob Peterson, Dana Todd, and Marty Mazur headed for the track for the first post-mOUnTaiNBACK workout.

Everybody deserves a little recoup time after a hard race. But Bwana thought for sure there would be a few more at the track just to do some post-race trash talking. As it was, Rob couldn't pass up the kudos he knew he'd get. And Ken Davis got plaudits for being the "old guy" who had the best recovery from injury and a great mOUnTaiNBACK.

Bwana gave the old, old default standby: 400-800-800-400. This was the no-brainer first workout of Spring that we'd do back in the early 90s when Thursday Track first started.

Well, there is still some kick left in this year. A few more big local races are coming, including Tara's Bellefonte 5-Miler next month and the Nittany Valley Half-Marathon. I hope all of you that didn't make it today aren't starting on your Christmas eating season already!

Thursday Track Report: The Dismal Science

September 30, 2010

It was dark, dank, and dismal, not to mention extremely wet as Jim Moore, Costas Maranas, Ken Davis, Jonathan Thurley, Michael Weyendt, Dana Todd, Kirk Rager, Jim Laudermilch, Michael Goldfine, Jon Oatley, Rob Peterson, and Marty Mazur headed for the track. The rain was coming down pretty hard, so as pre-arranged Bwana had the Crew turn in at the Multi-Sport Facility, the indoor track. Harry Groves was there, turning in some walking laps and socializing.

Bwana started the Crew on their winter workout regimen a few months early with one of his indoor favorites, the equi-paced 2-3-4-5 lap ladder. That's where each runner does the ladder in such a way that each step is done at the same pace. Don't sandbag, but don't take that first step too quickly! Run consistently and economically. You're in it for the long haul, but even if done right, the 5 lapper should be a real struggle! It's an investment that pays off!

While doing our laps, we felt the invisible hand of Cheryl Capone, who had warmed up the MSF earlier in the day for us. And John Domico whose track presence had been in a bit of a recession, came in a little late. The founder of the dismal science, Adam Smith, was outside by himself getting totally drenched, and getting a really good workout with the rain-heavy shoes in the process. I guess Smith missed the memo about the indoors. Several others had no interest in the track, mostly again women. No wonder the guys were in a deep depression. No stimulus! If it wasn't for Cheryl's early showing, we would have been gal-less again. It's nice to see she's having a strong recovery. Noelle Martz, who brightened our day on a much brighter day outside last week was substitute teaching, but she promises to be back!

Two weeks to mOUnTaiNBACK! Everybody train hard this week, then take it easy!