Thursday Track Report: Down, Down, Down!

The stifling humidity of the early part of the week had abated a bit as John Domico, Lance Bland Judd Michael, Jim Moore, Andrew Webb, Costas Maranas, Nick Downs, Tom Hilands, Miles Smith, Tara Murray, Rob Shaver, Mark Lee, Jeremy Zerbe, newcomers Scott Roycroft and Tony DiNallo, Dana Todd, Kirk Rager, John Ake, Jamie Volkert, and Marty Mazur headed for the track. Lee Culver and Ron Cunfer had already squeegeed the track for the rest of the Crew.

A large percentage of this weeks Crew would be doing a Two-a-Day today, showing up for tonight's Tussey run as well. Tonight's run is a steep descent of over 1000 ft over the course of just under 8 miles. Bwana decided another descent would make a decent workout this afternoon, so he had the group do a downward ladder: 1000-800-600-400-200, quickening the pace for each step down. The trio of Domico, Maranas and Smith took that to heart. I'm not sure how slow they started, but their 400 came in about 72 and the 200 was right about 30!

Several of the Crew are descending a different kind of ladder, one described in detail by Dante Alighieri about 700 years ago. Julie Grubb seems to be stuck in Limbo. Marv Hall probably won't get into the Circle of Sloth Hall of Fame since he's working too hard at it. It's obvious that his Irish upbringing and the work of the nuns at St. Bridget's had little lasting effect on the ever impious Greg Dillon, who doesn't even genuflect at church, let alone at the track. And Mark Fedkin has descended down pretty close to that skating rink with the ugly, three-faced guy at the center!

Thursday Track Report: Early DCR Handicapping

The air was thick with mOUnTaiNBACK talk as John Domico, Jim Myers, Tom Cali, John Sheakoski, Bob Cornwall, Greg Dillon, Costas Maranas, Frank Zaffino, Rob Shaver, Mark Traband, Michael Godlfine, Dana Todd, Ann Skulas-Ray, Meira Minard, Kate Ryan, Dave DeGroote, Rich Harter, Kevin Becker, Tom Hilands, Jamie Volkert, newcomer Miles Smith, and Marty Mazur headed to the track. And well it should have been. Today is the first mOUnTaiNBACK Discovery Series training run, 8 weeks out from the race itself.

Many of today's Trackers will be doing a second workout this evening, up and down Leg 1 of the mOUnTaiNBACK. But that didn't stop them from running a hard, low recovery workout of 3X3X300. It's a good idea to run your Legs of the mOUnTaiNBACK (assuming you know what they'll be) during the Discovery Series. It's also a good idea to get in a few two-a-days between now and October, the best simulation of the real thing for those running more than one Leg of the race.

Of course, that would require forethought, planning, knowing what day of the week it is, etc. There are a few of Bwana's fold who need to move back home so their Moms can tell them what clothes to wear and not to forget their lunch. But, no matter. Yet...Just remember, Bwana is taking note of who the slackers are and will be sure to let the DCR Captains know whom to avoid in the Draft!

Thursday Track Report: Paragraph Two-And-A-Half

It was warm, drab, and swampy as Jim Myers, Tom Cali, Jim Moore, George Lesieutre, Ken Davis, Lance Bland, Judd Michael, Nick Downs, John Sheakoski, Mike Casper, Frank Zaffino, Ann Skulas-Ray, Meira Minard, Jonathan Thurley, newcomers Mike Weyandt and Paul Fisher, Rich Harter, Michael Goldfine, Ron Cunfer, Dana Todd, Dave DeGroote, and Marty Mazur headed for the track.

Bwana was returning from a week off and certainly needed a speed workout rather than a longer pace workout. He prescribed NX3X300, long sprints with short recovery. Most runners achieved N=3, but the sun peaking out and the humid conditions discouraged people form attempting a fourth.

Track-shirkers live in dread of Bwana's "Paragraph 3" wherein he cyberslams the slackers. But Bwana has been thinking of instituting a Paragraph 2-And-A-Half for runners who have a "semi-valid" excuse, but still deserve a tweak. Steve Shisler has been showing up at the track off and on for the last month. He seems to be working up to joining the rest of the crew. C'mon, Steve! Working up to keeping up with Bwana? That's like working up to getting into the wading pool! And Tara Murray took off today because she's running the All-Comer's Meet tonight. All one mile of it. C'mon, Tara! You've got a reputation to maintain as a crazy, hill-climbin', two-a-day workouts with a beer chaser kind of gal!

And now for paragraph 3. Bwana thinks he should just have a scrolling credit here with the usual suspects: Marv Hall, Sherry Tirko, Andy Arndt, Dave Eggler, Julie Grubb, Ed Thompson, Mark Traband,...(loop again).

Thursday Track Report: Slug Fest

It may have been the first truly swampy Thursday of the year, and John Domico, Bob Cornwall, Lance Bland, Greg Dillon, Andrew Webb, George Lesieutre, Jim Moore, Nick Downs, Mark Traband, Jamie Volkert, Mark Griffin, Tom Hilands, Jonathan Thurley, David Miller, Dave DeGroote, Ron Cunfer, Sydney Moser, Meira Minard, Dana Todd, and Marty Mazur were elated! It wasn't really hot, and there was a breeze, but you could just feel the soupiness in the air. And Jeremy Zerbe and Mark Lee, out for a long lunchtime run, knew they could get Bwana Bonus Points for showing up on a day like today.

Bwana decided on the Stayin' Alive, Schloggin' to Survive workout. 1/2-1-1/2 miles in the outside lane. (There are markings in the outside lane for up to 2 miles in English units.) When you get too many hot, humid days in a row, runners ratchet down the pace. So the object of this workout was not so much speed, but to get some sustained runs at a faster than slug pace.

There are several runners who would get lapped by slugs, should they deign to get off their barcaloungers. Rob Shaver was pretty active, though, running around gathering lint from small animals for next week's fly-tying workshop. Speaking of furry animals, Sherry Tirko was out in left field at Medlar Field trying to get a little Nookie. And John Wilcock and Michael Goldfine were slugging down some lunchtime Otto's!

Thursday Track Report: Lumbering Along

We're in one of the most protracted Springs in memory. As John Domico, Greg Dillon, Ken Davis, Jim Moore, Marv Hall, Mike Casper, Greg Luna, John Sheakoski, Lance Bland, Nick Downs, Rob Shaver, Sydney Moser, Meira Minard, Tara Murray, Jessica Wekke, newcomer Kate Ryan, Lee Culver, John Ake, Dana Todd, and Marty Mazur headed to the track, they wondered when Arts Fest weather would finally come to State College. Well, get here it will. Though the temperature hasn't hit 80 in over two weeks, we're in for a dose of low 80s and humidity this weekend.

With a good part of the crew planning to run one of the Arts Fest races, Bwana decided to take it "easy" on the group. We did 2X 1 mile "Indians", with slow, medium, and fast groups. But even the slow group, hastened by the bit of flash that Kate Ryan brought, were well under 8 minutes in both of their miles. And they felt so great that they tacked on a third in 7:33! Tara, who defected to the slow group for the third mile, said that the "medium" group had done their first two in that time. Of course, they were 3 lanes farther out, making their time equivalent to about a 7:10 in the slow lane. (Do the math.)

Some of Bwana's crew is stuck in the really slow lane. You know, the lane the lumber trucks use. Bwana saw Paul Lammert lumbering through his neighborhood the other day. The man needs a real workout. It seems that Full Professor Judd Michael (La-De-Da) is more interested in academic log-rolling than a good workout. Tom Hilands vacationed too hard last week. Bwana saw him sawing lumber at his desk as he was rousting ARL crew. Mark Lee was sitting on his back porch whittling his wood. And Ed Thompson has put on a couple of pounds and changed sports. Bwana saw him wearing a plaid tartan and practicing his caber toss!

Bwana will be on vacation next week. Have a great workout without me. But I expect a full report!