Mountain Goat Joe Davis Prep Week

Mountain Goat Joe Davis Prep Week

Will be working on dialing in the race pace for next Saturday’s Joe Davis Run.

At 0515 on Friday (yes, New Years Day) morning, those gearing up for the @JoeDavisRun 5K or 10K will head into a final week of prep at the weekly #MountainGoat workout at South Charlotte Middle School.  The plan is to test the legs for the true Race Pace that beckons barely more than a week away.

Here’s the plan:

• Meet at 0500 for some extra warm-up (optional)
• Leave AO at 0515 for warm-up and drills; mosey down Strawberry Lane
• 4x5minutes at T-pace (or 5K/10K Goal Race Pace), 4min jog recoveries
• 4×200 @ R-pace, 200m recoveries
• Cooldown

T-pace and R-pace can be found here: http://runsmartproject.com/calculator or also available via the app VDOT Running Calculator by The Run SMART Project, LLC. Here are downloadable links:iOS App Store = https://appsto.re/us/gp4b6.i Google Play =https://play.google.com/store/apps/details?id=com.runsmartproject.vdot_calculator

Double down opportunity:

Can clown car over to the convergence post Mountain Goat