Thursday Track Report: Steep Ladder
- Written by Bwana Bwana
June 7, 2018
Nice May weather is back. We never really had it in May (or April, for that matter). It was either cool (or cold!), or it was hot and humid, uncharacteristic for the season. But today was nice! Sunny, high 60s, not humid. John Domico, Tom Cali, Judd Michael, Mike Weyandt, Cheryl Capone, Jaimie Wright, Rich Harter, Mike Zimmerman, Ryan Burke, Logan Madill, Elsa Hansen, Monica Acosta, newcomer Michael Pate, David Lloyd, and Marty Mazur headed for the IM Fields.
Bwana has been trying to add new workouts to our portfolio for the IM Fields. Last week we ran a version of the front-loader workout. Today, Bwana decided to try to figure out a downward ladder. It was a little on the steep side: Start with a two-lapper of the perimeter of the fields. That’s about 1320 meters, over 3/4-mile. Run it at a good 5K race pace. Then take a long, one lap jogging rest. Follow up with a one-lapper (660 meters) at about mile race pace. Take another long (one lap) rest, and finish by running two laps of the long straightaways at a hard kick pace, resting only on the 60 meter short edges of the field. That’s 4X270. Altogether, that’s over 3K of pretty hard running. Bwana will work on less steep variants of this ladder, but for now try not to hurt yourselves stumbling down the stairs!
It was good to take advantage of a relatively mild day to do long reps. As summer progresses, we’ll end up doing a lot of our workouts with more short reps than long.