Back To The Basics

Back To The Basics

12 Goats gathered on a great early Fall morning to get Back to the Basics… having basked in the glory of a more than solid BRR showing, it was time to return to the building blocks for “the next…”

I’m not sure we ever disclaimed… so by reading this BB, you agree that you are agreeing that I’m not a professional, and you exercised at your own pace, and that you won’t sue me…. yada, yada, yada…

The plan was simple:

1. Mosey to the track; 2 laps warm-up; dynamic stretching
2. 5 min I-Pace; 4 min recovery;  Rinse and repeat
3. 4 min I-Pace; 3 min recovery;  Rinse and repeat
4. 3 min I-Pace; 2 min recovery
5. 2 laps cool down…. DONE!!

5-5.5 miles completed depending on pace… EXCELLENT JOB!

Moleskin:

The track was getting lonely… so we HAD to oblige our commitment to use said track!  It was like a long lost friend that we hadn’t seen in a lonnnnggggg time!  Perfect weather… and it was great to return to some more speed-focused intervals.  SIDE NOTE:  Experienced Mountain Goaters should be thinking of the following in terms of their weekly training:

1. 50% of your weekly running should be Easy/Slow
2. 30% of your weekly running should be Medium/Tempo
3. 10-20% of your weekly running should be Hard/Interval

If you combine those different “types” of training, you will see results, and you will avoid injury.  What we do on Fridays for most of us counts for #3.  I will be honest that I definitely don’t do enough #1… but that is a personal problem…. #TWSS.

It was great having Bullwinkle join us!  Thanks for getting up early, and tackling something I’m assuming pretty new for you!  You are always welcome to join us!!

Also great to have Costanza… this is his second time out, but I missed the first one… so site-FNG to me!  Great to have you out!  I’m very proud of you also tackling this running-thing, including your soon-to-be 2nd 5k!!

Congrats to Benny on your 1-Year Anniversary!  You have become an exceptional PAX and leader in South Charlotte, especially at Peak 51 and Mountain Goat.  I know you go to lesser sites… :-), but I consider those 2 your home!!

I love having everyone there!  There are many different levels of runners, which is great!  Thanks as always to the regulars that are there every week… Retread, Sensei, Gullah, Lois, Tweetsie, Nomad, Adobe, Drano… this doesn’t happen without you guys being there week-in/week-out!

Announcements:

1.  Isabella Santos Run this weekend… Ballantyne YMCA
2. Susan G. Koeman… Speed for Need at both of these.
3. F3 Golf Tournament

Thanks to Tweetsie for the prayer out!