Details

Written by Bwana Bwana

It was a bright, sunny, and mild day, and Bwana knew he was gonna have trouble with names today. There were a lot of newcomers and he didn't catch everyone, nor everyone's last name, and probably missed one or two regulars as well. But at least this he remembers: John Domico, Jim Myers, Jim Moore, Tom Cali, Judd Michael, Frank Zaffino, Marty Klanchar, Greg Dillon, Costas Maranas, Ken Davis, Mark Fedkin, George Lesieutre, Michael Goldfine,  Miles Smith, Dave Rasmussen, Tim Aydin, Kevin Becker, newcomers Adam Smith, Ryan Booz, Ben, and Ally, Rob Shaver, Jamie Volkert, Rich Harter, Jim Laudermilch, Ron Cunfer, Lee Culver, and Marty Mazur were at the track.

Bwana gave the Mini-Frontloader Workout: 2X(800-200-200-200) where you run the two hundreds with very little (100 m) recovery from the 800s (or each other). The idea is to recover as you're running your 200s, each one getting faster. For those of you who are wondering what a Frontloader without the "Mini" before it entails, it's 1600-400-400-400 with a short (200m) between each run.

There's a group out there that has a sixth sense about when Bwana is going to give a low-recovery workout. They usually heap up on the recovery before the workout and just carry it on through, missing the workout entirely. Sherry Tirko is still recovering from her annual appearance at the track last week. Bob Cornwall, was recovering his couch and ottoman. Tara Murray was "pre-recovering" from tonight's 38 mile workout of running Legs 1-7 of the mOUnTaiNBACK after jogging in from Bellefonte. And Tom Hilands was executing his team's new workout philosophy of doing "all-recovery" workouts.

Next week, Greg Dillon will be coaching Costas Maranas and whoever else wants to have a near-death experience through a "Supersets" workout. It's a couple of steps beyond what we normally do at the track. If you want to join in, bring a note from your doctor...