September 27, 2018
Things have really turned around since Fall officially hit last week. It’s been pretty cool most days, and tonight it might get down to a number that starts with “4”. It was drab and cool (high 50s) as John Domico, Tom Cali, Judd Michael, Meira Minard, CJ Wagner, Mike Zimmerman, Danny Coughlin, Rich Harter, David Lloyd, and Marty Mazur headed for the IM Fields.
With the cooler temps, we can start doing longer intervals. Bwana’s workout was two reps of the following: One big four-sided rectangle (660 meters) at 5K race pace followed by a short-sided rest (60 meters very slow jog), then 4 X 270 (the long sides of 2 laps) with short-sided rests between. After a break of a long slow 4-sider, do it again. A moderate volume. This is similar to a workout we called a “front-loader” at the track. Run a long rep, then run 4 shorter ones with short rests, recovering from the long rep as you go. There, we’d go 800-4X200.
Bwana’s next act will be to concoct some reps with roughly 1K repeats, but that’ll be maybe next week.