Thursday Track Report: Easy Breezy

April 18, 2019

It was warm and breezy as Judd Michael, Tara Murray, Mike Martin, Bob Shafer, Mike Casper, Seth Senior, Adam Ilgen, David Lloyd, and Marty Mazur headed for the track. The Boston Marathoners are still nursing their tight muscles, replenishing their electrolytes, and buffing their medallions. Congratulations to the large group from the area, especially the Thursday Trackers, and particularly Mike Zimmerman (first sub-3 at Boston) and Jaimie Wright (great time on her last (??) marathon).

Today Bwana had the crew do a very simple workout: 2 or 3 sets of 4 X 270 at mile race pace. The long straights on the IM fields are about 270 meters long. Run each at the prescribed pace, then rest for the short end, about 60 meters. Very slow jog or walk. A set is two laps of straights. Between sets, take a longer, say, half-lap (330 meter) rest. The key is to find the race kick pace that you can do consistently for all 2 or 3 sets.

Some of the Crew are topping off their training for later spring marathons. Tara was at the track today, but was doing her own thing, about 8000 meters of long repeats, a 3200 bookended by sets of 3 X 800. That’s a tough, but appropriate workout!

Thursday Track Report: Blowing Out The Carbon

April 11, 2019

It was partly cloudy, cool, and breezy as John Domico, Costas Maranas, Andy Maguire, Mike Zimmerman, Josh Litofsky, Mike Martin, Tara Murray, Adam Ilgen, David Lloyd, Elsa Hansen, and Marty Mazur headed for the IM Fields. Bwana hasn’t done speed work in *months*! And it showed in his performance at the Egg Hill race last weekend. A Personal Worst! And though he’s a lot faster than Bwana, Costas also complained about setting a “PW” at Egg Hill, though his crappy time was about a half-hour faster than Bwana’s. Believe it or not, some speedwork is needed even for a 10 mile (or longer) race! Bwana hasn’t missed such a long stretch of speedwork since the now-denied-to-us MSF was built 20 years ago. So it felt good to get back to the IM FIelds for a quicker tempoed run.

As this was the first “official” track workout of the season, Bwana went with a light version of an old stand-by: 6XL. The “L” on the large rectangle of the IM Fields is a long and a short side, about 330 meters. Run each L hard, at a little slower than mile race pace (or a little faster than 5K race pace). The rest between each L is the next side and alternates between a long (270 m) and short (60 m) rest. A good way to get whipsawed into shape!

A few of the Crew didn’t do the workout, but showed up to be wished well on their trip to the Boston Marathon on Monday. And wish them well we do! Whatever happens, the weather will be better than last year! The rest of us? We’ll be back at it next week! We need the work!

Thursday Track Report: Pasta and Marinara Sauce

November 8, 2018

It was a beautiful Fall day, sunny, a bit breezy, almost crisp (mid-40s temps), with dazzling colors still on display as John Domico, Tom Cali, Bob Cornwall, Costas Maranas, Meira Minard, Jaimie Wright, Torrie Raisch, Ryan Burke, Josh Litofsky, Rich Harter, Adam Ilgen, and Marty Mazur headed for the IM Fields. The colors were indeed dazzling, both the sky, the leaves still on the trees, and the saucy attire of Costas “Marinara” Maranas.

A good marinara sauce includes some capers, and the Crew was ready for any capers Bwana threw their way. Ready especially since the Rec Hall Crew lingered long over their antipasto. Today’s main dish was a heaping pile of pasta served al dente for those whose teeth were chattering a bit for having underdressed: 2 X (1000 + 2 X 400). For one set, run 1000 meters, (one-and-a-half laps of the IM Field) at slightly faster than 10K race pace. Then rest for about 330 meters (the remaining half-lap) and finish the set with 2 X 400, (a 400 is about a lap of a half-field: run the rectangle determined by a short side of the IM Fields and half a long side). The 400s should be done at a faster pace, say between 5K and mile race pace). Do two sets. This workout is a bit of a change-up from running long repeats (800s or 1000s) to prepare for a long race like the upcoming Half. It can (and should!) be scaled up by 1 or more reps to prep for such longer races.

As the weather gets cooler, we’ll definitely want to continue pasta themed workouts. Maybe a gnocchi and pesto workout with a nice dry chianti followed by a couple of cannoli and an espresso.

Thursday Track Report: Gimme Shelter

December 6, 2018

Bwana late yesterday announced that he’d be at the IM Field for a workout. When he got there, there was a stiff and steady westerly breeze. Wondering whether anyone would show, Bwana “warmed up” (an expression very inappropriate for the conditions) for a couple of miles. Just as he was about to call off his participation in a solo workout, Tom Cali, John Domico, CJ Wagner, Mike Weyandt, Andy Maguire, Mike Martin, Harriet Smith, and David Lloyd showed up. But there plans were to avoid the stiff breezes and head down to the hollow. So Bwana followed (for once) as the group ran down 4 Hills into the shelter of Big Hollow. Bwana last saw the fast crew heading back out of the low country up Rocky Top Rd, their plan being to circle back to town by way of the Sunset Park bike path, and then on to a public establishment for some warming refreshment.

Bwana will try to get one more real outdoor workout in next week. Then we’ll do the Jingle Bell Track Workout in two weeks.

Thursday Track: What Do You Call This Time of Year?

November 1, 2018

Fall colors and late summer temperatures greeted Tom Cali, Judd Michael, Costas Maranas, Meira Minard, CJ Wagner, Andy Maguire, Bob Shafer, Jaimie Wright, Mike Zimmerman, Dan Coughlin, Josh Litofsky, Rich Harter, Adam Ilgen, David Lloyd, and Marty Mazur as they headed for the track. It was around 60 and humid, conditions we haven’t had since summer turned tail and fled with its tail on fire a few weeks ago. So is this Indian Summer? No one has ever given me a satisfactory definition of that term, but I’ll take today’s conditions, whatever you call them, any time, especially in November. The only drawback was that recent rains had made the field muddy in spots.

Bwana Gave out a no-turns workout to reduce the chance of slipping on mud. All straights. Five laps of running the long straights, each 270 meters. Not much rest between, though! So run them hard, but not so hard that you can’t keep them consistent with short rest!

Who knows what next week will bring? Will we get a dusting of snow, or a mini-heat wave? We’ll see soon enough. Until then,…