Climbing the Pyramid

Climbing the Pyramid

10 men and 2 turkeys climbed the pyramid at Friday’s Mountain Goat

The Thang:

Warm-up:  Mile run down Strawberry and Rosecliff to Browne’s Pond.  U-turn, stop on way back at Strawberry and Rosecliff for COP:  IWx15, Squatsx15, RDsx15;  Return to school, mosey down to track.

Partner up for CMIYC. 5 squats. continue for two laps.

Mary while waiting on the six

Main Event:  Interval Pyramid.  Run the following at mile pace:  400m, 800m, 1200m, 1600m, 1200m, 800m, 400m.  In between each run, recovery jog/walk for 400m.

After YHC completed the 1600m, we hit the time limit, finished our last lap, and returned to the parking lot for mary:  flutters x20, bicycle x20.

COT

Mileage: 4-6mi

Moleskine:

• Obviously the Q bit off more than he could chew on this one.  Wrote up the main event first, and then recognized we would need a good warm-up in advance.  While helpful, the warm-up only allowed us to get halfway through the pyramid.
• Despite the over-estimation, it seemed that nobody was disappointed and all got their money’s worth at the goat last week.
• Did the pairing up for CMIYC to align speeds up front.  Goal was to have a few groups of folks at various speeds running together during the pyramid.  Seemed to work well (mostly).
• Overall great effort by everyone out there
• Thanks to Retread and Slim Fast for the opportunity to Q Mountain Goat.  Always a great time.

Announcements:

Special shout-out to all the folks running the Smoky Mountain Relay – looked like challenging and painful event.  T-claps!