Thursday Track Report: An Old Standby

October 25, 2018

It was mostly sunny and still pretty autumnal as John Domico, Meira Minard, Tara Murray, Mike Weyandt, Andy Maguire, Bob Shafer, Jaimie Wright, Josh Litofsky, Harriet Smith, Ryan Burke, Rich Harter, Adam Ilgen, David Lloyd, and Marty Mazur headed for the IM Fields. Mike Zimmerman and Bob Shafer were back from running the Baltimore Marathon. It turns out Baltimore, though down a lot closer to sea level, is a pretty hilly city. That coupled with last weekend’s wind, made for a pretty tough run. But those two both ran excellent marathons, despite having just run the Lehigh Marathon just 6 weeks earlier.

Bwana promised that after the cool weather kicked in that we’d be back to doing longer reps. Today’s workout was a close match to an old track standby, 3 X 1K. To do this on the IM Fields, runners do 1.5 laps of the field for a rep. That’s about 990 meters. Finishing off that second lap at a slow recovery pace gets you enough rest (330 meters) for the next rep. Do each rep at 10K race pace or faster.

We’ve got a few more weeks to get ready for the Half. Let’s hope that winter holds off its rush to get here!

Thursday Track Report: Color My World

October 18, 2018

It was a beautiful Fall day: sunny, crisp, colors popping, as Tom Cali, John Domico, Judd Michael, Mike Weyandt, Meira Minard, Randy Jepson, CJ Wagner, Rich Harter, David Lloyd, and Marty Mazur headed for the IM Fields. Tom was particularly colorful, wearing a pink sash in honor of his 64th Birthday. The group from Rec Hall was so festive, they decided to skip the track workout and just head down into Big Hollow to check out the random riot of natural Fall colors. Bwana and the rest followed, and left the IM Fields, with their monochromatic, fertilized green spaces and man-made painted lines. But we’ll be back!

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: Nothing So Special About These People

October 4, 2018

It was a day meant to separate the Nothing-Too-Special-About-These-People from the Total Wusses. Warm. A bit breezy. A mild, off-and-on drizzle mixed with very occasional more vigorous spritzing. Not the kind of day that would keep *anyone* who calls him or herself a runner away from the track. Everyone’s shirt and shoes would get about as wet from rain as they had from sweat just a few weeks ago. Yet, we have a dividing line, haven’t we? Those who might melt in the rain, or who are afraid of dark skies, stayed at their desks over lunch. The rest, sort of a thin crowd including Tom Cali, Bob Cornwall, Meira Minard, Mike Zimmerman, Danny Coughlin, Andrew Maguire, Elsa Hansen, Mike Martin, Rich Harter, David Lloyd, and Marty Mazur, headed for the IM Fields.

Bwana gave a new workout. One rep is a long run (a “U” of two long sides and a short on the field - about 600 meters) at 5K race pace, followed by a short rest (short side of the field - about 60 meters), then a long side (270 meters) as hard as you can run without actually sprinting. This should be noticeably faster than we usually run our 270s. After that last one, you’ll need the long rest of the remainder of the field’s rectangle (390 meters) to get back to the start. Do 3 or 4 reps and you’ve done some work.

Speaking of dedication, as I was in paragraph one, Mike Martin showed up at the fields today. He walked a mile or so. No big deal, except when you consider that Mike had spinal surgery just two days ago to fix some pain that’s been bothering him for a few years now. The walk was part of his recovery, doctor prescribed. Let’s help Mike keep to the Rx, and also wish him well on his recovery!

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.