Thursday Track Report: Haulin' Ass

December 8, 2016

Today it *felt* like winter. Cold, windy, a good day to be inside. At least there was no snow, though that’s coming. Soon we’ll be flexing our glutes and lifting with our legs just to haul the snow off of our driveways. But for now, a different kind of glute flexing and leg lifting was in order. Tom Cali, John Domico, Michael Goldfine, Meira Minard, John Iceland, Mike Renz, Dan Coughlin, Mike Zimmerman, Bob Shafer, Mike Martin, Seth Senior, Josh Litofsky, Adam Ilgen, David Lloyd, and Marty Mazur headed to the Indoor Track for the regular workout. George Lesieutre, Bob Cornwall, and Esther Prins came indoors just to do a ceremonial lap so they could be counted as “present”.

Bwana and David Lloyd were still in recovery mode from Sunday’s Nittany Half, so they just did a few miles at an easy pace. Ditto Tom Cali, who’s still working on his ailing ass. It’s coming along and will soon be propelling to more age group wins. The rest of the “fast crowd” did a long metric pyramid: 200-400-600-800-1000-800-600-400-200. That’s 5K, almost double our normal workout. And they weren’t messing around. Haulin’ ass was more like it! Whatever they’re training for had better watch out.

This was the last regular workout of the year. Next Thursday, we’ll do our annual Jingle Bell track workout. Meet at Rec Hall decked out in whatever Christmassy running attire you can get together. We’ll head to the track and do our traditional 2X400: one backward look at 2016 and one forward look at 2017. Then terrorize shoppers downtown as we visit some of our favorite spots along the away: the Meira Steps, Rapid Transit, Kitchen Kaboodle, and the Beaver parking garage. Then back to Rec Hall. Distance is a bit over 4 miles and the pace will be easy.

Thursday Track Report: Force Of Habit

December 1, 2016

Tom Cali, Judd Michael, Meira Minard, CJ Wagner, John Iceland, Mike Renz, Dan Coughlin, Mike Martin, Seth Senior, Mike Zimmerman, Josh Litofsky, Joel Niemann, Adam Ilgen, David Lloyd, and Marty Mazur were inside to avoid the cold breezes outside. Not *real* December cold, but colder than what we’ve been used to in this long autumn drawdown. A nice turnout, but why? Most of those present are signed up for the Nittany Valley Half-Marathon. Who needs a track workout 3 days before a 13 mile race?

It doesn’t matter who. We’ve been doing this for decades. Show up at the track before a big race to top off the tank. Plan race strategy. It’s force of habit. The “fast” crew did a bunch of 800s. I hope not too many. Bwana and a couple of others did just a couple of 8s. Enough to clear the pipes.

Planning ahead, we’ll have one more workout, next week, and then the Jingle Bell Track Workout on December 15. But don’t stay away from the track too long. And don’t indulge the cookie and egg nog habit too much over the Holidays. The Indoor Mile Series will be here before you know it!

Thursday Track Report: Seeing Orange

November 10, 2016

America woke up in the middle of this week to find that the orange is still with us.The mild Fall has kept the leaves from leaving their summer homes to join the earth. The unruly, Cheetoh-topped hills are obnoxious in their obstinacy. Despite the beautiful day and the unavailability of an outdoor track, Tom Cali, John Domico, Bob Cornwall, Judd Michael, Costas Maranas, Michael Goldfine, Joel Niemann, Meira Minard, Mike Zimmerman, Bob Shafer, Mike Martin, Adam Ilgen, David Lloyd, and Marty Mazur headed for the indoor track.

The Crew was oddly eager to get things done. (Odd indeed, since Meirkat is not usually a fan of the flat oval). A good portion of them ran repeat 1Ks. The rest did a mix of 3 and 4 lap tempo runs in the outer lanes, bracketing the 800 meter distance. Adding volume at these distances is the ideal half-marathon tempo workout.

That Half-Marathon, the Nittany Valley Half, is coming sooner than usual since the mOUnTaiNBACK was later than usual this year. But, it’s always been the case that if you’re trained up for mOUnTaiNBACK, all you need to do is top it off with a few long runs to keep your edge until the first week of December. Maybe by then the leaves will be down. So keep it up!

Thursday Track Report: A Lot To Swallow

November 17, 2016

The beautiful Fall weather continues with sunshine and 50 degree temps in mid-November. Great time to run outside. Nonetheless, the turnout at the indoor track has been growing! John Domico, Judd Michael, Costas Maranas, Meira Minard, CJ Wagner, Mike Martin, Dan Coughlin, Bob Shafer, Mike Zimmerman, Josh Litofsky, Joel Niemann, Adam Ilgen, David, Lloyd, and Marty Mazur headed for the cozy confines of the Multi-Sport Facility.

The runners broke up into workout groups, some doing repeat 800s and some alternating 2 and 3 lappers in Lane 5, thus bracketing 500 meters. Depending on the volume (and the more you do, the better as the Nittany Half approaches), that can be a tough workout to get down! The swirling vortex that was generated on the infield indicated a successful workout.

We may have to do our annual Jingle Bell Track Workout in a few weeks not only with no snow, but without an outdoor track. I’ve been advised that we won’t be able to use it until Spring (and hopefully then: they’re still working out “rules of engagement” on the new track for non-PSU clubs like ours). So, for now, we’re outdoors until the swallows return to Capistrano.

Thursday Track Report: Multi-Track Editing

November 3, 2016

The outdoor track is still not open, but no matter: the weather was off and on rainy, so Tom Cali, John Domico, Costas Maranas, Judd Michael, CJ Wagner, Andy Maguire, Torrie Raisch, Mike Martin, Bob Shafer, Dan Coughlin, Adam Ilgen, David Lloyd, and Marty Mazur headed for the welcome (though humid) shelter of the Multi-Sport Facility Indoor Track.

Everybody had ladders and pyramids in mind, but wanted to do different things. So we made a mix tape. The “fast group” did an up-and-down pyramid of 200-400-600-800-600-400-200 in lane 4. (Maybe there was another 800 in there at the pinnacle, Bwana doesn’t know. He doesn’t run with those horses.) They looked to be going about middle-distance race pace. The slow-pokes, including Bwana, challenged each other again on a downward ladder in lap-land: 5-4-3-2-1 laps in lane 2, getting successively faster. Out in lane 5, Brett Gravatt was doing reps in his racing wheelchair. Brett has been mastering the technical aspects since he tried the Indoor Miles last Winter. He’s controlling himself on the turns much more easily without any noticeable slowdown, having “edited out” the glitches and stammers. And he starts from a dead stop getting pretty quickly up to speed.

Bwana hopes to do a few higher volume long-rep workouts in the next few weeks in preparation for the Nittany Half. Stop by for all or part!