Thursday Track Report: Closing In On Closing Things Out

November 30, 2017

The last day of a very mild November brought Tom Cali, CJ Wagner, Andy Maguire, Bob Shafer, Dan Coughlin, Logan Madill, Mike Zimmerman, Mike Martin, Jamie Wright, Ryan Burke, Harriet Smith, David Lloyd, and Marty Mazur to the IM Fields under partly sunny skies with a crisp breeze blowing.

Bwana took a poll of those at the workout to see who was running in Sunday’s Nittany Valley Half-Marathon. It turned out that everyone, except Bwana, will be there! A prior commitment has called Bwana away from one of his favorite local races, one he’s run at least a dozen times in the last 20 year! So, to go easy on the half-marathoners (many of whom just ran a marathon a few weeks ago!), Bwana gave out an easy workout of a few long stride-outs, just enough to unwrap everyone’s legs. The Crew did 6 or 8 straightaways on the IM Fields, about 270 meters each, at kick pace.

Good luck to all who are running in Sunday’s Half. We’re winding down the year’s racing, but we’ll keep the training up to get us through the First Night 5K and keep us in a holding pattern until the Indoor Mile Series starts (in about 6 weeks!). Before the Christmas break, you can join us in the annual Jingle Bell Track Workout, which will be held in three weeks on December 21. Details on that coming soon!

Thursday Track Report: Wind Sprints

November 16, 2017

Bwana almost called for an indoor workout today, but didn’t think of doing so until it was probably too late to reach everybody in a timely manner. It’s not that it was super cold, or snowing, or raining. Just windy as all get out! John Domico, Meira Minard, CJ Wagner, Mike Zimmerman, Mike Martin, Ryan Burke, Logan Madill, David Lloyd, and Marty Mazur headed for the IM Fields under cloudy skies and pretty stiff breezes.

It was a light turnout today, in part because of that weather, and because some of the regulars had just run the Richmond Marathon (though at least a couple of those marathoners did come to the track!) Zeagle suggested doing repeat “L”s on the outskirts of the fields (about 350 meters) with a rest of the other “L” making up the rectangle. He put his finger up and picked what he thought was the least gusty “L”, though the first 70 meters on the short leg of the “L” were pretty much right into the wind. The long rests made possible some quality, consistent repeats. The Crew did 8X350 and then said “To ‘L' with it”!

Next week is one of the few “official” days off of Thursday Track. Enjoy your turkey and come back ready to run!

Thursday Track Report: Payoff Time

November 2, 2017

The fields were still wet from the morning rain, but the sun was peeping out and temperatures were well above yesterday’s near freezing mark as John Domico, Tom Cali, Bob Cornwall, Judd Michael, CJ Wagner, Meira Minard, Mike Zimmerman, Bob Shafer, Mike Martin, Dan Coughlin, Seth Senior, Logan Madill, Harriet Smith, Joel Niemann, Adam Ilgen, David Lloyd, and Marty Mazur headed for the IM Fields.

Some of the trackers were tapering for the Richmond Marathon and were at the track just to check the box with Bwana. Zeagle, worried about his tender ankles on the wet ground, wanted a workout with hard reps on the straight only. (Bwana thinks that there is an added benefit to any workout with a hard 90 degree turn, especially on wet ground. The more you slow down to negotiate a turn, the more you need to do a mini-sprint to get back up to speed. And speed shifts happen all the time in races, especially cross-country!) Bwana felt accommodating, and so today’s workout was running the long straights, jogging the short. From line to line on the long straights is about 235 meters (about 270 if you go all the way to the outhouses at the east end of the fields). The rest is only about 90 meters. Do 10 straights at a hard kick pace for a good workout. Some of today’s crew did a dozen.

It’s time to put all the distance, hills, and track work to good use: The Run For Shelter 5K downtown will test your hill climbing and make use of your track time. The people running the Richmond Marathon will put their distance training to good use. And those running the Nittany Half in just 4 weeks will use all three!

Thursday Track Report: Pre-Winter Purge

November 9, 2017

Winter’s really coming this time. It’s supposed to be below 20 degrees on Friday. But for now, things aren’t too bad. High thirties. Drab. Misty. This will feel like Spring’s a-comin’ when it happens in a few months. John Domico, Tom Cali, Bob Cornwall, Michael Goldfine, Bob Shafer, Mike Zimmerman Seth Senior, Mike Martin, Logan Madill, Adam Ilgen, David Lloyd, and Marty Mazur headed for the IM Fields, and maybe for the last time in a while.

For those training for the Nittany Half, Bwana called longer reps: 5X (1 trip around the fields). Each trip is about 630 meter if you hew to the lines, close to 700 if you go all the way to the end of the field. People seriously training for a long race should do about twice that, at least by a couple of weeks before the race. Keep the pace a little faster than race pace, and take a 3 minute rest between reps.

Keep working on your running, even as we take Thanksgiving off. Maybe best to do a pre-purge in the morning?

Thursday Track Report: Measuring Up

October 26, 2017

It was a little more Fall-like, breezy with cloudy skies and temperatures in the mid-40s, as John Domico, Tom Cali, CJ Wagner, Meira Minard, Andrew Maguire, Jaimie Wright, Logan Madill, Harriet Smith, Adam Ilgen, David Lloyd, and Marty Mazur headed for the track.

After last week’s chaos, Bwana was put back in charge, if only to see if he could measure up to the new venue. But Bwana only proceeded to sow more chaos and confusion. Bwana tried to tailor the mini-front-loader we do at the track to the field lines on the IM Fields. But there was a communication breakdown and so it took a while for everyone to get into the groove Bwana was trying to lay down. Here was the workout: 1 rep is 1 full lap around the rectangular perimeter of the 4 IM fields. Bwana was told that’s about 800 meters (more on that below). Then, follow that with 3 times a circuit of a 2 IM Field rectangle, with just the short rest of 1 side of this rectangle between each go. Do two reps. You recover from the long rep while doing the shorter ones, kind of like what can happen in a race.

So how did the workout measurer up? As a workout, it’s pretty tough to do in the crisp wind, particularly because each corner of each rectangular has a hard slow-down after which you must pick up speed. Harder than on the track with its smooth corners. And it’s also harder than you think to keep up a real pace on grass. Bwana remembers the days when we’d run some hard runs on the Penn State Cross-Country courses that are laid out on the golf courses. There are markings each half-mile, and Bwana recalls that his mile pace was a good 20 seconds slower than it would be on pavement. There are two reasons for this: There’s a bit of slip in the grass, but more importantly, the soft ground absorbs your down step and does not give you much springback. Both of these are the reason competitors wear spikes in cross-country: to have some grip for stability and to push off. So how does Bwana know we were running so slow? Because he measured the distances with his GPS watch. What was reported to be 800 meters by the stand-in Bwana was really about 700 if you go past the field edge markings all the way to the outhouses on the long side of the IM fields, or 625 if you hew to the edge marks. The 2 Field circuit is about 380 meters. Bwana will put these distances on the track markings section of the web site some time in the near future.

Bwana can feel that we’ll be indoors sooner than we think if the weather keeps cooling off.