Thursday Track Report: Pasta and Marinara Sauce
- Written by Bwana Bwana
November 8, 2018
It was a beautiful Fall day, sunny, a bit breezy, almost crisp (mid-40s temps), with dazzling colors still on display as John Domico, Tom Cali, Bob Cornwall, Costas Maranas, Meira Minard, Jaimie Wright, Torrie Raisch, Ryan Burke, Josh Litofsky, Rich Harter, Adam Ilgen, and Marty Mazur headed for the IM Fields. The colors were indeed dazzling, both the sky, the leaves still on the trees, and the saucy attire of Costas “Marinara” Maranas.
A good marinara sauce includes some capers, and the Crew was ready for any capers Bwana threw their way. Ready especially since the Rec Hall Crew lingered long over their antipasto. Today’s main dish was a heaping pile of pasta served al dente for those whose teeth were chattering a bit for having underdressed: 2 X (1000 + 2 X 400). For one set, run 1000 meters, (one-and-a-half laps of the IM Field) at slightly faster than 10K race pace. Then rest for about 330 meters (the remaining half-lap) and finish the set with 2 X 400, (a 400 is about a lap of a half-field: run the rectangle determined by a short side of the IM Fields and half a long side). The 400s should be done at a faster pace, say between 5K and mile race pace). Do two sets. This workout is a bit of a change-up from running long repeats (800s or 1000s) to prepare for a long race like the upcoming Half. It can (and should!) be scaled up by 1 or more reps to prep for such longer races.
As the weather gets cooler, we’ll definitely want to continue pasta themed workouts. Maybe a gnocchi and pesto workout with a nice dry chianti followed by a couple of cannoli and an espresso.