April 13, 2017
It was a glorious Spring day, the Thursday before Easter and, notably for our Crew, one more day than that before the Boston Marathon. The Marathoners For Medicine runners are all special in terms of the work they put into running for a great cause, but there will always be a special place in the NVRC’s collective heart for the Boston Marathoners. It’s the marathon that John Domico ran when he started M4M (as it was not yet called) back 14 years ago. Traditionally, at least a few of the Boston runners show up on the Thursday before the race, not so much to top off their training (though you couldn’t tell that to Costas), but to get the well-wishes from the Crew. Jim Myers, John Domico, Lance Bland, Judd Michael, George Lesieutre, Mike Casper, Costas Maranas, Andy Maguire, Mike Zimmerman, Dan Coughlin, Mike Martin, Seth Senior, Joel Niemann, David Lloyd, and Marty Mazur headed for the track under mostly sunny skies and Spring temperatures.
Costas, for reasons unknown, did his obsessive’s workout of 2 X 1 Mile at race pace. The rest of the Boston runners did a perfunctory track jog. And the rest of the Crew did Bwana’s workout, a mini-Front-Loader (Indoor version): Two times the following: 3 laps in Lane 5 (about 700 meters) at mile race pace, then with just a half-lap recovery, 3X1 lap (about 230 meters) at mile kick pace. The 3-lapper front-loads you for the rest of the rep. If you run your 3-lapper hard, you will still be recovering through the 3X1 lap, so each one of those should get a little faster, though not easier. Take a long rest after the rep, then do the whole set again. This type of workout can be scaled: A Full Front-Loader is 1 mile (about 7 laps in Lane 5) followed by 4 X 400 (a little under 2 laps in Lane 5) with 1 lap rest.
It’s also traditional for at least some of the Boston runners to come to the track workout after the marathon to tell their tales and to hobble around the track at a jog. Wish them, and all the M4M runners good luck on their coming races!
Bwana will not be at the track next week. He hereby appoints/dubs/anoints David Lloyd “Bwana For A Week”. It’s all yours, David!