April 18, 2019
It was warm and breezy as Judd Michael, Tara Murray, Mike Martin, Bob Shafer, Mike Casper, Seth Senior, Adam Ilgen, David Lloyd, and Marty Mazur headed for the track. The Boston Marathoners are still nursing their tight muscles, replenishing their electrolytes, and buffing their medallions. Congratulations to the large group from the area, especially the Thursday Trackers, and particularly Mike Zimmerman (first sub-3 at Boston) and Jaimie Wright (great time on her last (??) marathon).
Today Bwana had the crew do a very simple workout: 2 or 3 sets of 4 X 270 at mile race pace. The long straights on the IM fields are about 270 meters long. Run each at the prescribed pace, then rest for the short end, about 60 meters. Very slow jog or walk. A set is two laps of straights. Between sets, take a longer, say, half-lap (330 meter) rest. The key is to find the race kick pace that you can do consistently for all 2 or 3 sets.
Some of the Crew are topping off their training for later spring marathons. Tara was at the track today, but was doing her own thing, about 8000 meters of long repeats, a 3200 bookended by sets of 3 X 800. That’s a tough, but appropriate workout!