Thursday Track Report: Zeagle Lite

August 23, 2018

It was a thoroughly pleasant day with clouds and sun, mild temperatures, and a break in the humidity, as John Domico, Tom Cali, Bob Cornwall, Judd Michael, Mike Weyandt, Torrie Raisch, Bob Shafer, Mike Zimmerman, Kevin Becker, Josh Litofsky, Rich Harter, David Lloyd, and Marty Mazur headed for the IM Fields. Mike Martin showed up in civies. He is in the middle of treatments for sciatica. It involves laying in a microwave oven for increasingly longer periods of time. He’s hopeful he’ll be back soon, but for now he gets free popcorn with every treatment!

Zimmerman (Zeagle) got the the field early and was doing a low recovery mixed rep length workout. Each rep was a long straight (270 m), short rest (60 m), long “U” (600 m). Rest between reps was 6 just 60. Kind of insane. And he did 5 of them. The key was consistent straights, and not backing off too much on the “U”s either. Bwana made up a “Lite” version. Same reps, but a short “U” rest between (so about 390 m between reps). Hopefully the longer rests allowed for quicker rep times. Do 3 to get a check in the box, or do 4 or more for a gold star.

Bwana will not be at the track next week. Heading to Kentucky for a niece's wedding, and some bourbon tasting while he’s out there. Have a great last workout of meteorological summer!

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: 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: 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!