Thursday Track Report: Starts With 4

September 27, 2018

Things have really turned around since Fall officially hit last week. It’s been pretty cool most days, and tonight it might get down to a number that starts with “4”. It was drab and cool (high 50s) as John Domico, Tom Cali, Judd Michael, Meira Minard, CJ Wagner, Mike Zimmerman, Danny Coughlin, Rich Harter, David Lloyd, and Marty Mazur headed for the IM Fields.

With the cooler temps, we can start doing longer intervals. Bwana’s workout was two reps of the following: One big four-sided rectangle (660 meters) at 5K race pace followed by a short-sided rest (60 meters very slow jog), then 4 X 270 (the long sides of 2 laps) with short-sided rests between. After a break of a long slow 4-sider, do it again. A moderate volume. This is similar to a workout we called a “front-loader” at the track. Run a long rep, then run 4 shorter ones with short rests, recovering from the long rep as you go. There, we’d go 800-4X200.

Bwana’s next act will be to concoct some reps with roughly 1K repeats, but that’ll be maybe next week.

Thursday Track Report: A "L" of a Way To End The Summer

September 13, 2018

It was Late Summer Swamp, clouds and sun, and warm with very high humidity, as Tom Cali, John Domico, Meira Minard, Tara Murray, CJ Wagner, Andy Maguire, Cheryl Capone, Kevin Becker, Torrie Raisch, Elsa Hansen, Monica Acosta, Zach Litzinger, Rich Harter, David Lloyd, and Marty Mazur headed for the track.

Tara Murray had warmed up the field for us. She did a progressive pace workout where she ran 25 minutes, upping the pace every 5 minutes. She started at an easy 9 minute mile pace, but that meant that the last 10 minutes were at an 8 minute mile pace or better. When I saw her, she was already done, but still pretty flushed from the last ramp-up. A few of the Crew reported in, but skipped the workout due to a race this weekend. That left about 8 of us to do Bwana’s workout, which was 8 X “L”. The “L” is the long and short side of the field, about 330 meters. Recovery is the side that comes up next, whether it’s the long or the short. So recovery alternates between about 60 meters (not enough!) and 270 meters (plenty). The goal is to keep up a consistent tempo on the “L”s, say a fast 5K pace or better, despite the alternating rests. Not so easy on a day like Thursday!

Bwana will not be honchoing the workout next week. Zeagle and Shafer, who ran great (sub-3) times in their marathon last week, should be recovered enough by next week to help pick out a tasty workout.

Thursday Track Report: Mild

August 30, 2018

Hot and humid, but a bit milder than the last few days. That’s how August finished out as John Domico, Tom Cali, Bob Cornwall, Meria Minard, Michael Goldfine, CJ Wagner, Bob Shafer, Mike Zimmerman, Kevin Becker, Seth Senior, Josh Litofsky, Jaimie Wright, newcomer Zach Litzinger, Rich Harter, Adam Ilgen, David Lloyd, and Marty Mazur headed for the track.
 
Bwana wanted to keep it relatively easy. A few trackers were tapering for a marathon. And Bwana didn’t want to have to lug anyone to the hospital if they dropped from heat exhaustion. So the workout was 6 X 1 lap, with the long, 270 meter straights at puck-up pace, and the short 65 meter sides at a slow jog. Bwana gave the option of breaking it up into two 3 lap sets with a lap break between sets. The workout was just about right for the conditions, with everyone mildly exhausted and mildly dehydrated by the end. Nothing that a cold shower and an endless guzzle at the water fountain couldn’t fix.
 
Bwana ran into Harriet Smith at Trader Joe’s and inquired as to why she’s been away from the runs for awhile. Stress fracture in her foot! Ouch. At least a few more weeks off and then a slow build back. Puts the cabosh on her plans to run the Chicago Marathon in 5 weeks. But by the time she’s back, the weather will be cool and mild, and she’ll be ready to kick our collective ass, to put it mildly.

Thursday Track Report: Gold, Silver, and Bronze

September 6, 2018

It was sunny, humid, and blazing hot, but starting to change as Tom Cali, John Domico, Andy Maguire, Mike Martin, Kevin Becker, Bob Shafer, Mike Zimmerman, Dan Coughlin,Josh Litofsky, Elsa Hansen, David Lloyd, and Marty Mazur headed for the IM Fields. In fact, by time Bwana did a couple of warm-up laps, large clouds were intermittently blocking the sun, and stiffer breezes helped cool things off. The rest of the week (and, dare we say, the summer) should be markedly cooler than the last couple of weeks. The long range forecast now is for the next Thursday Track workout to be run in temperatures a good 20 degrees cooler than this week!

But despite the spotty improvements, it was still blazing hot. So Bwana gave a scaled down workout, similar to last week, but with three participation levels. Today, we would run laps where we would do the long (270 m) straights at a fast pick-up pace and the short (60 m) straights at a very slow jog. Do 4 laps for a bronze medal, 5 for a silver, and 6 for a gold. Note that what we called gold this week was just last week’s workout, under slightly less heat-stroke-inducing conditions.

Speaking of slipping performance, Golden Boy Bwana was notified that he forgot to include Kevin Becker in the last couple of track reports where he had been present. How could that happen, especially when cross-fitter Kevin has an unmistakably buff, Bronze God presence? The sliver lining is that Bwana can go back and edit the online versions of these things and add Kevin to the mix.

 

Thursday Track Report: Zeagle Lite

August 23, 2018

It was a thoroughly pleasant day with clouds and sun, mild temperatures, and a break in the humidity, as John Domico, Tom Cali, Bob Cornwall, Judd Michael, Mike Weyandt, Torrie Raisch, Bob Shafer, Mike Zimmerman, Kevin Becker, Josh Litofsky, Rich Harter, David Lloyd, and Marty Mazur headed for the IM Fields. Mike Martin showed up in civies. He is in the middle of treatments for sciatica. It involves laying in a microwave oven for increasingly longer periods of time. He’s hopeful he’ll be back soon, but for now he gets free popcorn with every treatment!

Zimmerman (Zeagle) got the the field early and was doing a low recovery mixed rep length workout. Each rep was a long straight (270 m), short rest (60 m), long “U” (600 m). Rest between reps was 6 just 60. Kind of insane. And he did 5 of them. The key was consistent straights, and not backing off too much on the “U”s either. Bwana made up a “Lite” version. Same reps, but a short “U” rest between (so about 390 m between reps). Hopefully the longer rests allowed for quicker rep times. Do 3 to get a check in the box, or do 4 or more for a gold star.

Bwana will not be at the track next week. Heading to Kentucky for a niece's wedding, and some bourbon tasting while he’s out there. Have a great last workout of meteorological summer!