Thursday Track Report: Spun Silk And Sunshine

September 20, 2012

The last Thursday Track workout of the Summer saw Jim Myers, John Domico, Tom Cali, Lance Bland, Judd Michael, Bob Cornwall, Marv Hall, Rick Stehouwer, Andrew Webb, Michael Goldfine, Dean Capone, Andy Maguire, Jake Clements, Will Smith, Rich Harter, Torrie Raish, Jaimie Wright, Mike Casper, newcomers Mike Martin and Charlie Vasey, and Marty Mazur head to the track under sunny skies with mild temperatures and some challenging breezes.

Bwana took a minute to introduce a couple of newcomers to the Crew. Charlie Vasey, whose wife is a post-doc at Penn State and has been a regular at the mOUnTaiNBACK Discovery Runs, came by to tweak his fast-twitch muscles. And Mike Martin, a mOUnTaiNBACK DCR veteran, stood at the shallow end of the pool for a while before jumping in with the big kids. After the intros, Bwana pulled out an old not-so-favorite: NX200 on the minute (or 65 seconds, runner's choice). Like all the Thursday workouts, how much good they do depends on whom you pair up with and whether you find the “sweet spot” of the workout effort curve. Anybody can run continuous 200s at an 8 minute mile pace with no rest. But cut that 200 time down from a minute to 50 seconds and things are no longer smooth as silk. That last 10 seconds before your minute is up seems like an awful short time to catch your breath. It gets worse the faster you go, so don’t go too fast, but get a good workout in!

On the cool down jog, Jaimie asked Bwana where he gets his ideas for the workouts. Bwana revealed some of his sources, but maintained enough tact and couth not to tell her where he pulls some of them from. Next week is the beginning of Fall. Bwana will be all week working on a gem to pass on to all of you.

Nittany Track and Field Youth Group Starts Cross-Country Season Training

Nittany Track and Field youth club will start cross country training season on August 25th. Kids of ages from 8 to 18 are invited to join the club practice, which will be held near State College High School (grass area behind the SCHS South Building) Monday through Thursday 5:45 to 7:15 pm. In addition our Sunday runs from 4:00 to 5:30 pm will go from various parks around State College.

NTF XC is a great running program for all levels and is friendly to beginners! We teach the kids the basics of distance running, work on general endurance, strength, and speed while having a lot of fun! Participants will have an opportunity to participate in some youth cross country meets, if they like, and as the season progresses, the club will be building age-group boys and girls teams for competing at the AAU Districts and Nationals in November. If your children would like to try it – welcome!

The Club will hold an informational meeting on Friday August 23rd, at 6 pm, at the High School Track. If you have additional questions please e-mail Mark Fedkin at This email address is being protected from spambots. You need JavaScript enabled to view it. or check Club’s website We welcome volunteers from the running community, so please contact Mark if interested in coaching or helping with workouts on any days.

Some frequently asked questions and answers about the program are posted here:

The registration form can be found here:

Nittany Track and Field Youth Club Summer Program - Sign Ups

Nittany Track & Field Youth Club will be back in training the first week of May!

Girls and boys, ages 8 to 18, with or without track experience are invited to join the program. The practice starts May 1st at the State College High School Track and will go Monday through Thursday (except holidays) from 6:15 to 7:45 pm. The season will run until July 19th.

NT&F will hold an Informational meeting on Friday, April 27, 7:00 pm, at the track. You will have a chance to meet coaches, ask questions, and submit your registrations. Check out the current updates on the Club website:

The form and information for athlete registration can be found on here:

NT&F is also looking for additional coaches and volunteers to help with small groups and events, especially jumps. If you know someone who has experience and willing to share, contact Mark Fedkin.

If you have questions, contact Mark Fedkin This email address is being protected from spambots. You need JavaScript enabled to view it. or 814-876-0461



NVRC Singlets Available For Pre-Order

We're taking pre-orders for the highly popular NVRC singlets. If you'd like one, contact Dave Moore at This email address is being protected from spambots. You need JavaScript enabled to view it.. by August 7, 2010. We may order a few extra, but to assure that you get what you want, order now! The singlets should be delivered by late August. Go here for a peek at the design and more information about ordering and price.

NVRC Marathoners For Medicine In Action With New Coach

The NVRC Marathoners for Medicine is a group of runners dedicated to running and to raising money for Centre Volunteers in Medicine. CVIM is a non-profit clinic that supplies quality medical and dental care to local residents who have no health insurance. For years, the Marathoners For Medicine have had Joe and Sue Paterno and Olympian Greg Fredericks as their honorary coaches. This year, the teams will be running to honor the memory of JoePa, and will be coached by Greg Fredericks, Sue Paterno, and Russ Rose, Penn State's legendary women's volleyball coach. 

Once limited to runners who qualified for the Boston Marathon, Marathoners for Medicine is now open to participants in the Boston (April 16) and Pocono (May 20) Marathons and the Pittsburgh Marathon and Half-Marathon (May 5). Go to the CVIM site. Find out about this worthy organization. Meet some of the runners, many of whom I'm sure you know. Please consider making a donation to CVIM through the Marathoners for Medicine in the name of one of the runners (or in the name of all participants).

Girls On The Run Happy Valley Now Registering For Fall Season

Girls on the Run is a volunteer-led program that helps 3rd through 8th grade girls uncover their extraordinary potential, demonstrate courage, and generally embrace being "fantabulous." GOTR weaves training for a 5K run with fun, experience-based lessons that improve self-awareness, build a collection of positive experiences and inspire life-changing confidence through accomplishment. Registration for the Fall season of Girls on the Run Happy Vally is now open. For more information, go to their web

3rd Krush Speaker Series Talk - April 5

The Krush Program is a training group for athletes who are chasing their running dreams, whether it be the Olympics, a new personal best, or running their first race. The Krush Speaker Series is a series of talks on running and training open to the public. A Krush Program Speaker Series Exclusive will be held on Thursday, April 5, from 6:30 to 8 PM at St. Joseph's Catholic Academy at 901 Boalsburg Pike in Boalsburg. In this talk, you will learn racing tips and strategies from Olympian Brian Sell, Artie Gilkes, and Rebecca Donaghue. Brian, Artie, and Rebecca have plenty of marathon experience and detailed knowledge of the Boston and Pittsburgh courses. Information is here.