Mountain Goats Like Cool Weather

Mountain Goats Like Cool Weather

Well… a little better than the past month, but not as cool as I expected.  However, that didn’t stop 11 PAX from coming to sample a Mountain Goat experience at South Charlotte Middle School.

Here’s the Thang:
1.  Warm-up mile down Strawberry and back.  Head to track for stretching.
2.  Run the following intervals:

400m at 2-3 mi pace, followed by 90-sec recovery
300m at 2-3 mi pace, followed by 90-sec recovery
200m at 2-3 mi pace, followed by 90-sec recovery
100m at 2-3 mi pace, followed by 90-sec recovery, then we reverse —

100m at 2-3 mi pace, followed by 90-sec recovery
200m at 2-3 mi pace… etc. back to 400m followed by 90-sec recovery.

Once the lead lap completed the 400m, we regrouped for an audible.  Most finished the second 300m.

To keep us together, we proceeded to run the following:
1.  400m recovery pace
2.  400m 2-3mi pace/200m recovery/collect the 6
3.  300m 2-3mi pace/200m recovery/collect the 6
4.  200m 2-3mi pace/200m recovery/collect the 6
5.  100m 2-3mi pace/400m recovery and cool-down

End with stretching.  Final miles between 4.5 to 5.25.  Excellent job!

Moleskine:
While the plan seemed to work on paper, in execution, YHC didn’t do a good job of keeping us together, which is an important objective of Mountain Goat.  So after the first ladder, we needed to adjust.  Thanks to everyone for being flexible to adjust the plan!

Welcome to Gooney for his inaugural MG.  You did awesome!  I hope to see you coming back out! Also, welcome to Turkey Leg and Mr. Brady for their inaugural MG.  They were both in the lead lap as would be expected, but also helped to keep the PAX together on the recovery segments.

Baracus was there for his 2nd MG… looking strong… and welcome to Mercury’s Minions!

Great to see Stumphugger out!  I know you have been rehabbing from some injuries, so honored to have you join us!  Looking great!

High Tide, Strange Brew, The Mouth, Geraldo and Booyah… thanks for being the veterans!  Geraldo didn’t know what to do without a ruck, but seemed to survive.  The Mouth was… ’nuff said!

Safe weekend for everyone at F3 Dad’s Camp!  It is going to be a great weekend!