The Mountain Goat 400 Workout

The Mountain Goat 400 Workout

Ok… maybe not THAT special to be branded, but 16 goats converged at South Charlotte Middle School to enjoy an awesome Fall morning while increasing their overall running form and stamina.  We continue to add new PAX while the regulars keep getting stronger and stronger… more on that in the Moleskine.

The workout plan was simple:
1.  Disclaimer/head to track
2.  Warm-up mile and stretching
3.  Rd 1:  400 at I-pace, followed by 200 recovery… x3, then final 400 I-pace followed by 400 recovery/regroup
3.  Rd 2:  Rinse and Repeat Rd1
4.  Rd 3:  800 I-pace (audible to just do 800 due to time); jog to parking lot

Done!!  I clocked us at 4.75 to 5.25 miles.  EXCELLENT!

Moleskine:
Great morning to spend with you fellas!  I continue to be completely honored and inspired at the guys that are making this a regular part of their workout week… and that is after several tough workouts earlier in the week!

This type of running is soooo beneficial!  You guys ran 2.5 miles at a pace I’m sure you wouldn’t think you could have done 6 months ago!  The recovery time allows you to up the pace during the target portions, which is extremely beneficial in building your body’s stamina and ability to run at a sustained pace.  I’m proud of you guys!

Freedom… you are crushing it!  It is awesome to see how far you have come in the past 6 months!
Huggy Bear… you are crushing it!!  And now you’re adding in Devil’s Turn… it is AWESOME!
Booyah… not only a Mtn Goat regular, but also becoming a regular at Peak Pre-Run.  Just plain grinding it out every week!
Then let me tell you about Kilowatt… He Q’d Peak on Thursday, came to Mountain Goat today on his BIRTHDAY… then is running the Big South 5K on Saturday!  If I could sound like a Gen whatever… that is SICK!  Seriously, I know Kilowatt would have never expected to be doing this level of pace and effort 6-12 months ago.  Keep it going!

We placed iPads at the 200 marks.  I found them to be EXTREMELY helpful, and I hope you did as well.  I will download the same view that Strange Brew used so they will both be full screen.  Look for those in the future!

We are planning to do a timed mile on 10/30.  You guys are going to do AWESOME!  I tell you that only so you will make plans to be there!

Freedom took us out with a great prayer!

Announcements:
1.  Joe Davis Run on 1/9.  Sign-ups will begin in a week or so.
2.  Mud Run sign-ups
3.  Brew Ruck
4.  Christmas Party targeting 2nd week of December (tentative)
5.  HAPPY BIRTHDAY KILOWATT!