After last week's near return of winter, the weather seems to have settled into a nice late Spring pattern, which can only mean that Rob Shaver, our summertime visitor from Manitoba, is back in town. It was sunny and warm as John Domico, Tom Cali, Jim Moore, Bob Cornwall, George Lesieutre, John Sheakoski, Costas Maranas, Tom Hilands, Ken Davis, Randy Jepson, Mike Weyendt, Mark Traband, Dana Todd, Kirk Rager, Jim Laudermilch, Jonathan Thurley, Rob Shaver, Chris Cook, Rob Peterson, Ryan Booz, Jessica Wekke, Kathy Koetje-Simin, Tara Murray, Meira Minard, Mark Lee, Matt Soccio, and Marty Mazur headed for the track.Tussey mOUnTaiNBACK ultra veteran Jeremy Frank was already there doing a workout.
The track was full of recent marathoners: John Sheakoski, Bob Cornwall, Kathy Koetje-Simin, Jonathan Thurley, Dana Todd, and Jim Laudermilch had all just run the Pocono Marathon 4 days ago. Bwana decided that the perfect workout for the return of warmer weather would be one that complemented a little bit of longer running with some speed work in a low-recovery mode. That meant the mini-front loader: 2X(800-200-200-200) with 100 meter rest between runs and recovery from the 800 occurring during the 200s due to the short rests. Bwana gets more compliments about that workout...at least that's what he thinks they are...
Bwana has nothing but compliments for some of his Crew. Janet Jonson does an absolutely wonderful job at keeping her trim figure on 2 track workouts a year. Michael Goldfine is nicely contrarian, being the only local Pocono runner not to show up at the track today. Lee Culver and Ron Cunfer have done a great job staying in tip-top shape for summer slow pitch softball with their 4 mile, 10 minute mile evening jogs. Judd Michael has probably been spending more time at the shooting range than the track lately to improve his already impressive ability to hit the broad side of a barn 3 times out of 5 in a biathlon. And Greg Dillon has been studiously reviewing his grade school grammar over several pints of Guinness.