Mountain Goats Love The Rain!

Mountain Goats Love The Rain!

As much as YHC avoids being cold and wet, this morning was pleasantly refreshing for another installment of Mountain Goat!  7 PAX of questionable intellect shunned an extra hour of sleep to increase their stamina and fortitude… much like a Mountain Goat!

The routine was simple…
1.  Disclaimer and stretching
2.  Warm-up run to end of Strawberry, then back to 2nd speed bump from school
3.  Main Event 30-30-1 Intervals x5 sets –
– Run I-pace for :30 seconds, then recover jog back to start point
– Run I-pace for :30 seconds, then recover jog back to start point
– Run I-Pace for 1:00 minute, then recover jog back to start point
4.  Cool-down run to end of Strawberry, return to parking lot… DONE!

Logged 4.5-5.0 miles… excellent job!

Moleskine:
Excellent job this morning!  I wasn’t sure how many would attend given the duck-ish weather!  6 decided it wasn’t wet enough to miss!

Welcome to Icicle that has been trying out different workouts this week!  Unfortunately Icicle thought we started at 5:30 and had to come find us in the dark.  He admitted he wasn’t sure what “30-30-1” was, but after a few sets, I’m sure he wished he HADN’T found us!  Seriously, excellent job… you pushed yourself hard!

I continue to see great progress by the PAX that are making this workout regularly… Voodoo, Booyah, Ickey Shuffle, Shockoe Bottom (renamed Venus today)… you guys are awesome!

YHC was honored that Dr. Bratwurst joined us!  Thanks for your direct and indirect coaching!

As the good Dr. reiterated today, this goal of this type of workout is to maximize the amount of time you are at the target work effort, I.e at I-pace for this workout.  The recovery time is there to allow you to recover enough that each “work” segment can be performed at the target effort.  Everyone continues to get comfortable with this type of workout.

As a precursor, we are leading up to running a timed-mile in the next few weeks.  For some of you, this will be your first timed mile, at least in a long time!  The greatest thing is that the only expectation is that you finish… whatever time it is!  Then, you just work to improve that over time!  This group is fully ready for this, and I’m already proud of your abilities!

YHC took us out in prayer.

Announcements:
1.  Prayer request for Sensei’s wife’s (Julie) grandmother who passed away.
2.  Prayer request for Drop Thrill and his speedy recovery.
3.  Sign-ups for EO Thirst and Mud Run… see the weekly email.