Inside Out

It was blustery and cold today, so Bwana put out an email saying that today would be the first indoor track workout of the year. Still, a few of the crew didn't have it in them to go inside this early in the season. John Domico, Dave Moore, Judd Michael, Lance Bland, Mark Fedkin, George Lesieutre, Marty Klanchar, John Sheakoski, Jamie Volkert, Tim Aydin, Ann Skulas-Ray and her student Brian, Ruth Mick, Sherry Tirko, and Marty Mazur went inside and Tom Cali, John Wilcocks, Tara Murray, Mark Lee, Josh Cone, Tim Spigelmyer, and Jim Moore stayed out.

Inside the MSF, Bwana called out the traditional first indoor workout: NX3X300. It's a tough, low recovery workout: there's only a little over 100m rest between each 300 in a set. Most of the Crew did N=3, and some of them felt turned inside out afterward. Bwana doesn't know what the outdoor group did, but given who was there, it probably was no picnic.

Bwana has the inside scoop on a few of the Crew who were neither out nor in today. Marv Hall was foraging around in a silo trying to see if alcohol really does form at the bottom of several tons of grain when it gets damp. Tom Hilands was out in the woods listening to chickadees and squirrels. Greg Luna was still out of sorts after eating six leftover pizzas from his Beer 5K. And Esther Prins was still breathing in and out slowly, which is what got her through the birth of her brand new baby daughter Lily Paloma.

Splash Party

The near drought conditions we've experienced the second half of this year abated a bit this morning. We had a good soaking rain, which let up just in time for Jim Myers, John Domico, Lance Bland, Ken Davis, Tom Cali, Jim Moore, John Sheakoski, Tim Spigelmyer, Sherry Tirko, Andy Arndt, John Wilcock, Mark Lee, Ed Thompson, Dana Todd, and Marty Mazur to head to the track.

It didn't let up in time for the drenched track to dry out. Bwana had the crew do a downward ladder: 1K-800-600-400-200. Everybody's running style is different. Some kick water back at the runner behind them. Runners with a long follow-through kick end up soaking their own backs, shoulders, and heads. And people with little smacky steps get the runners on either side. But everybody gets wet!

Track would only have dampened the high spirits of some of the track-irregulars. Greg Luna was drying out after doing his duties this past weekend mopping up spills after the Beer 5K. George Lesieutre was telling one of his students that he was all wet. Costas Maranas, Marv Hall, Judd Michael, and Greg Dillon were having a liquid lunch of their own at some downtown taproom. and Tara Murray and Marty Klanchar were getting in a pre-Richmond Marathon soak, sitting in a hot tub and taking "muscle relaxers". You know, the kind with the little paper umbrellas.

Girlie Men

It was a matchless autumn day: brisk, clear, and startlingly sunny, with an unseasonably moderate breeze, as Jim Myers, Dave Eggler, Bob Jones, John Domico, Tom Cali, Jim Moore, Lance Bland, Ken Davis, Tara Murray, Dana Todd, John Sheakoski, Nick Downs, Tom Hilands, Costas Maranas, Joe Bollinger, Scott Klettke, Kevin Becker, Ed Thompson, Cheryl Capone, Vicki Summers, and Marty Mazur headed for the track.

Bwana is out of practice. He's been "out of the loop" (literally, having had to miss the last two track workouts). So he's missed a lot of whining. Before we headed out, Costas asked if we were going to run inside today! When I told him it was too early in the year, he nearly had a hissy fit. At the track, Tom Hilands suggested we all do the "Girlie Man Supersets Workout". For those who don't know, Greg Dillon's "Supersets" workout is extremely tough. We did it once with the crew. If I ever do it again, I'll phone ahead for an EMT to be on standby. But Bwana has his own "lite" version of the thing. It's better known as the "Fortitude Workout": NX(400-200) where you run your 400 hard, take a short (100 m) recovery, then do your 200 at a faster pace. Tough, but compared to Greg's Supersets, it's definitely for wimps.

I say "wimps" rather than "girls" because the girls seem to have no trouble with the tough workouts. While we were doing the GMSS, Tara was finishing 8X800. She made it look easy, though she did say "This sucks!" as she passed. Some of the irregular Girlie Men were definitely wimping out today. Matt Soccio was, of course, doing his Richard Simmons Navy Seal Lite Workout. Jamie Volkert was under cover breaking up a ring of cross-dressing meth dealers. Greg Dillon was replacing all the danglies on his body-dreads. Ruth Mick was home whipping her new husband into shape. And Marty Klanchar was on the phone dealing with Martha Nelson's membership woes.

BTW, Lance Bland seemed to have a keen interest in whether "Bwanita" would be showing up at our next workout on Halloween Eve. Unfortunately, Bwana and Bwanita will be out of town for the next two weeks. Good luck to all in the coming races. See you in mid-November!

Unflagging Speed

Indian Summer was back in full swing, with mild temperatures and hazy skies, as John Domico, Tom Cali, Bob Jones, Jim Myers, newcomer Bob Nelson, Ken Davis, Greg Dillon, Mark Fedkin, Monika Modest, Jim Moore, John Sheakoski, Michael Goldfine, Marty Klanchar, George Lesieutre, Judd Michael, Lance Bland, Tara Murray, Ann Skulas-Ray, Dana Todd, Tom Hilands, Sherry Tirko, Matt Soccio, Costas Maranas, Ed Thompson, Mike Casper, and Marty Mazur headed to the track.

It seems everyone but Bwana got to run the Half last weekend, so Bwana spent a good deal of time handing out kudos as well as welcoming newcomers and returnees. Then it was time to do the workout: 6X400 relays. Jim Myers had recruited a newbie for us, and you know how that can go on a relay day. Fast start, then crash and burn. But we also know the kind of recruits Jim has access to. Bob Nelson, who says he'll be extra sore tomorrow, nonetheless "executed the plan", never flagging from his initial pace.

Speaking of flagging, several of Bwana's perpetual also-rans were waving flags all over the place. Bob Cornwall, and Ron Cunfer were wearing orange vests and leaning against their shovels as Jay Lynch held up a red flag at the side of the road. Mark Traband was out in a field waving a red handkerchief at a bull. Nick Downs, who is back in school, was practicing his French: he was waiving a white flag. And Lee Culver was standing in a parking lot taking a semaphore refresher course.

Stiffening Up

It was a typical October afternoon: crisp (and stiff) breezes, cloudy skies, temperature in the low 50s. Greg Fredericks, Bob Jones, Jim Myers, Tom Cali, Ken Davis, John Sheakoski, Greg Dillon, Judd Michael, Marty Klanchar, Mark Fedkin, Tom Hilands, John Wilcock, Mark Lee, Mark Traband, Michael Goldfine, Dana Todd, Andy Arndt, newcomers Jeannie Houston and "Josh", Ruth Mick, Cheryl Capone, Sherry Tirko, Jamie Volkert, Monika Modest and her sister, and Marty Mazur headed for the track for the first real Fall Weather Workout.

Bwana had the shivering crew do a downward ladder: 1K-800-600-400-200, with each step at a faster pace than the previous. People were asking Bwana "Can we go inside"?. The Indoor Track sure looked inviting, especially when the runners hit the backstretch and ran into the stiff October breezes.

Several of the regulars stiffed Bwana today. Some were carrying valid excuses. Lee Culver is recovering from the 48 hour creeping crud, and his voice was stiff and raspy. And Tara Murray blew off track so she could do a 4 mile hill workout warmup in Bellefonte in the early morning, followed by a 12-mile Tussey run as the sun was setting. But John Domico was pitching his wife the "Tussey Bailout Plan" and trying to get her to front him the money for an Otto's Pub Club card. He met stiff resistance. Vicki Summers was still stiff as a board after her six mile Game Lands jaunt on Saturday. And Lance Bland and Dave Moore were pouring themselves some stiff drinks after reading the DCR Captain stats of "the new guy".