Prodigal Sons Return

Prodigal Sons Return

15 Goats + 1 fly-by dissenter gathered in the very mild gloom of South Charlotte Middle School for a crowd favorite Mountain Goat workout… 30-30-1.

The workout is simple:

1. Warm-up plus dynamic stretching
2. :30 at 70-80% effort, recover back to start; Repeat
3. 1:00 at 70-80% effort, recover back to start… 1 round complete
4. We completed 5 rounds
5. Cool down; stretching

DONE!  4.5 – 5.5 miles depending on pace… not sure how many the dissenter got!!

Moleskin

First… apologies for the delays in the Mountain Goat Back Blasts, and a couple of missed posts.  That rests on my shoulders, and I am resolved to return to a timely and consistent BB.  I expect everyone to hold me accountable!

Great to see 3 Kotters this week at Mountain Goat!  Huggy Bear, Mall Cop and Pele all showed up to share in the interval pain!  You guys are always welcome, and have been missed… great to see all 3 of you!

A semi-Kotter also joined us… Insomniac has been nursing something that I’m not sure I can say in a family-friendly post… but great to have you back!  He even showed some of his new-found speed with strong intervals!

Great to have Turkey Leg join us… TL is training for the Charlotte Full Relay where they will be doing the Speed for Need as part of the relay.  Should be great!

TL and Purell were out front all morning.  Purell is pure glide… running without effort!

Strong running from Fleetwood, Retread, The Mouth, Tweetsie, Benny, Kilowatt and Sensei… you guys have remained strong since BRR, which is very evident!  Gullah continues to look strong!  I know he’s considering a BRR run in 2018… you will do great!!  Just keep coming out and giving that effort… you will be ready before you know it!!

The dissenter mentioned earlier was Fireman Ed.  I suppose he was meeting some of his girlfriends from RFYL on the track.  Not sure how many laps he got in… maybe he can reply to inform us of his workout regimen!   He knows he is more than welcome at Mountain Goat.  Not sure what Sensei said to him to make him not want to join us, but I’ll let he and Sensei work that out!  (just playing… of course!)

T-claps to Benny and Fleetwood who joined Slim Fast for early warm-up.

Great prayer from Pele.

Announcements:

1. Charlotte Full/Half 11/11:  Sensei, Retread, Benny running half.  TL is doing the relay with Speed for Need.
2. Sign-up for Joe Davis Run.  Slim Fast is coordinating bagels and bananas for the post-race.  Contact me if you are interested in helping to secure donations or buy some bags.

See you next week!   SF