Thursday Track Report: Two-A-Day 1, Part 1

August 9, 2018

Summer is winding down. Only one more Thursday before the students come back to Penn State. It was Augusty (warm, clouds and sun, humid) as John Domico, Tom Cali, Judd Michael, Mike Wyandt, Costas Maranas, CJ Wagner, Bob Shafer, Mike Zimmerman, Danny Coughlin, Mike Martin, Seth Senior, Elsa Hansen, Rich Harter, Adam Ilgen, David Lloyd, and Marty Mazur headed for the IM Fields.

Mike Casper was hanging out at the meeting spot before track pumping the Tussey Discovery Series runs, which start this evening. Thursday Track followed by a challenging run in the mountains is the ideal late summer two-a-day. The first one feels like hell, but by the time you’re a few weeks into the routine, you feel like you’re in hero shape. Bwana got his half of the hero sandwich going by giving out a medium volume workout: 2 X (U + 4 I). A “U” is a U shape on the long rectangle of the IM Fields - all but one short side. That’s 600 meters. Follow that with just a short side rest, then 4 X 1 long side (270 meters each) with, again, just a short side rest. Take a long rest, then do a second set. That’s 3360 meters of running altogether. Each segment should be done at a 5K+ pace.

Bwana won’t be able to make next week’s workout. Be creative. Those of you on the two-a-day plan: keep up the good work!

Thursday Track Report: Moist But Not Mushy

August 2, 2018

It was drab and humid with a light drizzle spraying the area as Costas Maranas, Bob Shafer, Mike Zimmerman, Danny Coughlin, Jaimie Wright, Rich Harter, Harriett Smith, Adam Ilgen, David Lloyd, and Marty Mazur headed for the IM Fields.

The field itself was wet, but the turf there is very thick (though cropped low), and so there were no mushy spots despite all the recent rain. The Crew decided to do longer repeats at race pace to avoid the possibility of slipping. Bwana called 4 X 1 Lap (~4 X 660) at 5K+ pace. A modest volume of about 2640 meters. A few of the studs and studettes stayed for a couple more reps to push it closer to 4K. By later in the afternoon, the rain had stopped and Bwana could mow his lawn. He’s kind of getting sick of *still* having to mow it more than once a week in August. (C’mon! That’s usually a May thing!)

I hear it’s supposed to be dry this weekend. Does that mean a longer respite from the rain? I don’t trust long range forecasts, but…maybe?

Thursday Track Report: Sesame Street Preview

July 12, 2018

This is not Arts Festival weather. Not yet. It’s nice out. Warm (mid-70s), sunny, light breeze, moderate humidity. But Arts Fest weather is supposed to be thick, hazy humidity, temps in the 80s or higher, and the threat of a downpour. And while it’s almost guaranteed (historically) that we’ll get at least a little dose of that on Sunday morning for the Arts Fest races, right now the long range forecast still looks…nice! Bob Cornwall, CJ Wagner, Rich Harter, Bob Shafer, Mike Zimmerman, Danny Coughlin, David Lloyd, and Marty Mazur headed for the IM Fields to top of their race training.

Even though the weather wasn’t hellish, out of an abundance of caution Bwana decided to introduce a little bit of ‘L’ into the workout. We did 4 X L on the fields, an L being a long side and a short side of the fields, a total of 330 meters. With that, we take the next side of the rectangle as a rest, ant that alternates between 65 and 270 meters, so a challenging recovery cycle. We then did 4 X 270 (the long sides) with just the short 65 meter sides as rest. A nice, medium volume workout.

Next time out, we’ll sample more of the alphabet, including letters C, I, J, L, O,and U. Stay tuned!

Thursday Track Report: Après Le Déluge, Nous

July 26, 2018

It was warm and steamy, with a light breeze blowing and a good bit of something we haven’t seen much of in a while: sun! Tom Cali, John Domico, Costas Maranas, Michael Goldfine, CJ Wagner, Andy Maguire, Bob Shafer, Danny Coughlin, Mike Zimmerman, Rich Harter, Mike Martin, Jaimie Wright, Torrie Raisch, Seth Senior, Kevin Becker, Ryan Burke, Harriet Smith, Adam Ilgen, David Lloyd, and Marty Mazur, having survived rain and storm, headed for the track.

The ground of the IM Fields was soft after all the rain we’ve gotten, but there was no mud or standing water. And was that grass lush! Bwana’s workout today was a downward ladder: 1 big loop around the field (660 meters), 4 X half-loop (330 meters), 4 X long straights (270 meters). That’s over 3000 meters of intervals, not too short a workout on a warm day!

Hopefully the coming weekend will be nice enough for things to dry out a little. If not, Bob and Mike will want to stay away from Spring Creek on their long run on Saturday!

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!