Getting his work in

Whenever the subject about workouts and running came up, Randy Wolf's ears would always prick up. Why not? Like any competitive athlete, Wolf was always looking for an edge. If he could pick up a little something here or there and add it to his repertoire, it was even better.

I had the chance to talk about my running workouts with Wolf more than a few times over the years and it was easy to tell he was not only interested in long-distance running, but also had a passion for it. A nice, 10-miler was a routine run during the off-season, but mostly, though, he was interested in the volume that elite-level marathoners put in, as well as the types and workout schedules. Better yet, we both had a good chuckle when one writer was gushing over how “tough” Roger Clemens’ workout routine and couldn’t hide his smirk when I finally butt in with a, “Dude, that’s not very hard... ”

I have what I like to call bleephole tendencies. Hey, what are you going to do?

Anyway, I recall a conversation in August of last season where Wolf and I talked about interval sessions and the kind of stuff I did in preparing for a marathon. Like anything with Wolf, it was an informed and well-thought question and, frankly, the first time that a non-competitive runner asked specifically about something as intricate interval sessions.

As a marathoner, I said, I liked to do repeats of a mile to 5 kilometers with longer intervals when preparing for a race. At the time, longish tempo runs were what I was focusing on, which really isn’t a big help to a baseball player – it’s not a big deal for a pitcher to hit a 5k in 16:30 or a 10-miler in 58 flat. But for a marathoner, I explained, I emulated the surges that would occur in a race.

Wolf, though, wanted to know about quarters, which is something I really disliked doing. Oh I did them all right; it’s just that any workout on the track kind of scared the hell out of me. To me the track means speed, and speed kills hamstrings. Plus, stepping on a track wearing spikes meant business. There is no such thing as messing around on a track. It’s easy to go out and run for two hours without stopping where one can allow their thoughts and legs take them to wherever the mood takes them, but a track – that’s like stepping into a boxing ring.

Anyway, I told Wolf that I used to try to do 20 quarters in 70 to 75 seconds with a float around the track for the rest. Another one I “liked” to do was three miles of sprinting the straights and floating the curves. Rob de Castella, the badass Australian marathoner, used to do that one.

Wolf had to leave before we could get deep into the details of intervals sessions and exactly what he was looking for, but I think I figured it out after reading Jayson Stark’s great piece on ESPN.com where Wolf goes through his daily workout routine.

Even though we don’t know how fast he hits his quarters, it’s really a fascinating read and more fantastic work from the great Jayson Stark.

Here's the quote I liked:

"I want to be in baseball shape," he says. "I'm not going to run a marathon or be a decathlon athlete. I'm training to have 35 starts, hopefully more than that [if his team makes the playoffs]. That's what I'm training to do. And I think there were times during the season where I lost my stamina because I didn't listen to my body. I'd go too hard, too hard, too hard, and then I'd fade out. …

"Back when I was 22, 23, 24 years old, I was big into running and keeping in shape that way, and I wouldn't change my routine. I was still into running five, six miles. And then all of a sudden, I'm in the sixth inning and my legs were dead, and I'd have no idea why. I realize now I was just working too hard the days I was not pitching."

Truth be told, I could read about different workouts all day long. Not only is there a possibility of picking up something new, but also it’s really, really motivating.

The running though, is about all there is in common. Instead of the weights, I attempt yoga, which I sure is a treat to see. People like me make the Tin Man look limber. Wolf's workout is for athletes and it appears as if the Dodgers have found themselves a good one.