Thursday Track Report: Hard Hat Area

July 21, 2016

It was hot and sunny, but thankfully with a nice breeze and low humidity (for this time of year) as John Domico, CJ Wagner, Mike Martin, Mike Casper, Jo Ohm, Adam Ilgen, David Lloyd, and Marty Mazur headed for the track. It seems that every week we run at the High School, there’s a new route past all the construction. But people find their way back to the track without getting run over by hard hats driving front-loaders.

Speaking of front-loaders, that’s NOT the workout we did today. Due to the heat, the reps were short and fast and the volume was light, but Bwana did mess with the pace and recovery. The workout was 3X200 - 2X300 - 3X200. The first set of 200s were at a slowish 5K race pace. Yes, 5K race pace feels really slow when you’re only running 200 meters, especially if Bwana gives you a full 200 slow recovery between each one. Then, the 2X300 would be run slightly faster even with the longer distance and a meager 100 meter rest between the two. Finish up with 3X200, this time with the same long recovery but at a hard kick pace. This is an easy workout to scale up (say, to 4 sets of each) when the weather is cooler.

Today’s thinking cap question, courtesy of CJ, was how fast can one of us older, "middle to long distance specialists” run a 100 meter dash? CJ said he didn’t know but thought he could do it in 13 seconds. He needed a hard hat after Bwana’s “Are you kidding me???”. 13 seconds is a pretty good girls’ high school time. Yes, you could beat the girls back then, but you’re “over 40” now. We decided not to truly test that question (a 100 meter all out sprint is a good way to hurt yourself at our age unless you have a stunt double), but after the workout, where CJ did his best 200 in 39 (pretty good!), Bwana asked “OK. Divide that time in two. 19.5 seconds. I know you weren’t sprinting, but could you really take 6 seconds off that?” Revised estimate: 15 seconds. Maybe we will test that one. Anyone else want to risk blowing a gasket?

Thursday Track Report: Hot Cross Buns

July 14, 2016

The title says it all. It was hot, Bwana was cross because of the light attendance, and those who came (Andy Cunningham, Eric and Megan Marshall, Joel Niemann, Adam Ilgen, David Lloyd, and Marty Mazur) moved their buns around the track: 4X500 @ 5K+ race pace. Not a huge volume or long reps, due to the heat. For those who are running one of the Arts Fest Races, it was a nice tune-up. Good luck to all those running races this weekend!

Thursday Track Report: Back To School Already!

June 23, 2016

Turnout was really light today, despite having a nice outdoor track to run on. Andy Maguire, Mark Lee, Adam Ilgen, Joel Niemann, and Marty Mazur were the only ones who came to the track under partly sunny skies and warm and humid temperatures. Maybe it was the daunting task of negotiating the High School construction site? Hell! The University is more torn up every summer! Once we got there, we found that one of the curves of the track was covered with a tarp, except, thankfully, for lane 1. Such obstacles!

Bwana called for a low volume, but tough little workout, especially the second half: 4X200 at a hard pace (kick pace) with meters very slow rest. Nice long rest, right? Well as soon as you get done with that last 200, jog 100 meters to the 300 meter start line and do 4X300 at 5K pace with just 100 meter rest between. Those hard 200s really set you up. Like starting a 5K too fast to get ahead of the pack, then trying to find your pace.

Bwana will be away next week. Head to the HS track unless there’s thunderstorm weather, in which case go to the MSF. Have a great week and see you on July 7.

Thursday Track Report: Working Up To The Wading Pool

July 7, 2016

Hot, hazy, and humid. Take away the nice breeze and there you’d have it, Arts Fest weather.For those running one of the Arts Fest races just 10 days away, perfect weather (and perfect timing) for a high volume, medium intensity, heat acclimation workout. But while Tom Cali, Bob Cornwall, John Domico, Mike Weyandt, Mike Martin, Mike Renz, CJ Wagner, Dean Capone, Joel Niemann, Adam Ilgen, David Lloyd, and Marty Mazur all headed for the State High track, the Rec Hall group (everyone on the list up to and including Capone) seemed to only want to dip their toes in the kiddie pool. They’re working their way up slowly to doing workouts again, but at the rate they’re going the pools will close before they do their first real lap.

Bwana, just back from vacation and recovering from one of his brother-in-law’s incomparable martinis (and about 40 too many beers), set the bar low (for himself anyway), but encouraged Adam, David, and Joel to double up if they saw fit. Adam was already doing a slew of 800s. Bwana’s prescription was NX(800-600-400-200) with a generous, heat-recovery rest of 400 m after the 800 and the 600, and a 200 m recovery after the 400. Bwana could only count up to N=1 today, but he’s sure that Joel at least did more.

While we were there, Eric and Megan Marshall, the dual winners of Monday’s 4th Fest 4K getting ready to dual-win some more summer races, including the Harrisburg Mile in two weeks from yesterday, and maybe one of the Arts Fest races the Sunday before that. That’s how it’s done, ladies and gentlemen! At the track!

Thursday Track Report: Not Enough Sense To Come In Out Of The Rain

June 16, 2016

The skies were heavy and threatening as Judd Michael, Lance Bland, Rich Harter, Joel Niemann, Adam Ilgen, David Lloyd, and Marty Mazur headed for the track. Bwana met an athletic trainer at the track gate who said she was going to lock up the gate shortly. She also mentioned that she had information that the track would be torn up next week as the beginning of the replacement project. So, without even the State High track being available until at least the following week, it looks like we’ll be indoors at the MSF at least next week.

Indoors is where everyone else should have been. As Bwana was warming up, he heard the pelting sound of a strong shower on the metal roof of the MSF. Bwana peaked outside and saw several rather senseless individuals circuiting the track and several more just coming down the hill from Rec Hall. Bwana motioned for them to come in. Yes. He had to motion and yell. Bwana swears, the only reason he knew they weren’t a flock of turkeys is that they didn’t look up at the sky as rain began, open their mouths in confusion, and drown. Michael Goldfine and Jonathan Rice came inside, but Marty Klanchar stayed outside and may have drowned. The rest of the Rec Hallers hightailed it somewhere else.

Indoors, Bwana gave the old standby indoor NX3X300: N sets of 3X300 with very short rests between the 300s and a longer between sets. Bwana set N=3. As he proceeded through the workout, Bwana had to deal with the effects of rain-numbed brains, as a couple of the codgers in the group (not mentioning any names) had to be told to look alive and get the hell out of the running lane. Sheesh, it was like shopping at Wegmans on the afternoon of first of the month. Clear the aisle, geezer!

Vacation season is starting. Michael Goldfine is heading to Spain to do a wine-besotted pilgrimage to Santiago de Campostela. Bwana will be going to a family reunion camp out the week after next. And everyone else will no doubt have their turn. Bwana will try to keep you informed as best he can regarding the track venue as the summer progresses.