Thursday Track Report: A Paucity Of Non-Wusses

June 28, 2018

It was almost like a warm version of March today at the track. Very changeable weather. We had everything from clouds to sun to breezes to rain, with a temperature swing of what felt like 10 degrees depending on what was happening. The only thing missing was sleet. Turnout was light today as we enter the vacation-heavy part of summer: Bob Shafer, Mike Zimmerman, Rich Harter, Ryan Burke, David Lloyd, and Marty Mazur were all that showed up.

Bob and Zeagle are running two-a-days on Tuesdays (Hill Day) and Thursdays (Track) as part of their training for fall marathons. They’ll be doubling up (and probably doubling over) with some pretty challenging evening runs. Anyone is welcome to join, but it looks like, at least today, that there will be at most 5 non-wusses doing a two-a-day (Bwana’s too old for that). Bwana gave a pretty easy workout to help ease the marathon two-a-day guys into their regimen: 2 X (U + I I). That’s IM Field Shorthand for two sets of a “U” (3 sides of the IM Field rectangle with 2 of them being the long sides, about 600 meters) followed by two long straights (270 meters) with only the rest of a short side before each one. That’s only just under 2300 meters of volume, so not too tough.

Bwana will be on vacation next week, July 5th. He suspects turnout will be even lighter that day! See you all again on 7/11!

Thursday Track Report: Magic Mushrooms

June 21, 2018

It was a magical first day of summer: sunny, mild, not too humid, as Tom Cali, Bob Cornwall, Judd Michael, Costas Maranas, Michael Godlfine, Mike Weyandt, Rich Harter, Jaimie Wright, Seth Senior, Elsa Hansen, David Lloyd, and Marty Mazur headed for the IM Fields for their first workout of the new season. Cali was back from a family trip to Italy, where he ate pasta, hunted some underground tartufi and funghi (truffles and mushrooms), drank wine, and gained about 14 pounds (1 stone, or more than 10% of his body weight). A most definite and visible rind, and a bit slower step; Bwana almost kept up with him on a few of the reps!

Bwana decided to have the Crew do a whole bunch of short stuff: 5 laps of running the long straights (270 m) hard and resting briefly on the short straights (65 m). 10X270 is not too taxing, even with a vacation gut. Just so Tom wouldn’t miss Italy too much, the IM Fields had a nice crop of teensy, magical mushrooms growing all along our path. I think they made the time go faster, if not the legs.

This is the time of year when the Crew is light due to rolling vacations. Cali was out last week, Shafer was off today with his wife at a ski slope in New York (in June?), Elsa will be gone next week and has appointed Monica to cover for her, and Bwana will be gone the week after that. Don’t forget to pre-schedule your vacations with Bwana so he won’t call you out for missing the fun!

Thursday Track Report: Steep Ladder

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.

Thursday Track Report: Smokin' J's

June 14, 2018

It was sunny, warm, dry and breezy, though not as sunny, warm dry, and breezy as being in a boat off the Amalfi coast of Italy. That was Tom Cali’s excuse for not being at the IM Fields today. Everybody else had to think of some other excuse not to be there. Bob Cornwall, Costas Maranas, Michael Goldfine, Meira Minard, CJ Wagner, Dan Coughlin, Elsa Hansen, Rich Harter, Ryan Burke, Michael Pate, David Lloyd, and Marty Mazur couldn’t think of anywhere they'd rather be, so headed to the IM Fields.

As promised last week, Bwana has been dreaming up new workouts. Due to the layout of the IM Fields, finding something like a 400 meter stretch is a bit of a…stretch. Here’s what Bwana came up with: Do a “J". Not what you’re thinking. Nothing illegal. Run one long side of the IM Field rectangle, then the short side, then half the next long side. You can tell where the finish is by the field lights. Stop at the middle one. Not quite the “U” that we’ve sometimes done that adds up to around 600 meters. The “J” is around 440 meters. Today’s workout was 4 Js with a rest to get you back to the start (about 220 meters) after each one, followed by 4 laps of pushing the long straights (about 260-270 meters) and resting just the short sides. Everybody survived and nobody got in trouble with the law.

Next week it’ll be “officially” astronomical summer. Hard to believe that just 6 weeks ago we were still seeing flakes!

Thursday Track Report: Call The Movers!

May 31, 2018

It was mostly cloudy and humid, though thankfully not as grown-ass summery as it was earlier in the week as John Domico, Tom Cali, Bob Cornwall, Judd Michael, Costas Maranas, Michael Goldfine, Rich Harter, Bob Shafer, Mike Zimmerman, Rob Shaver, Jaimie Wright, Ryan Burke, Elsa Hansen, David Lloyd, newcomer Erin Loy, and Marty Mazur headed for the IM Fields. We had a nice group today, including a newcomer, though the arrivals were sporadic with people jumping into the middle of the workout. The summer re-schedule due, to Rec Hall’s parsimonious summer hours, has really messed us up!

Even though we’ve done the workout Bwana prescribed today before, Bwana has not yet given it a name. The workout is a variation of our Front-Loader workouts that we do on a track: Do a set with a long rep to start out. Then, with minimal rest, do a rotation of short reps (with minimal recovery between) where you are essentially recovering from the long rep as you progress through the shorter ones. Today, we did a big “U” (three sides of the IM Field rectangle, with two of those sides being the long ones - about 600 meters). You run the “U” at a 5K race pace or better. After a short-side rest (~65 meters), we did 4 X 1 long side (270 meters) with 65 meter rests. Try to haul ass on these, say at a faster mile race pace. That’s one set. After a longer slow-jog rest around the whole field, do another set. Total volume at pace is over 3200 meters, so not a bad workout. Bwana will call that one the U-Haul Front-Loader from now on. Some people were really truckin’ during today’s workout, even the ones with a hitch in their stride! Bwana was definitely the trailer!

Per an earlier email, we’re going to stay at the IM Fields for much of the summer. Our usual summer venue, the HS track, will be sporadically closed due to infield replacement. I’ll let you know if and when we move to that venue.