30-30-1 Intervals are no Match for the Goats

30-30-1 Intervals are no Match for the Goats

14 Goats braved a light flurry of snow, a strong head wind, and the promise of max V02 consumption to join another installment of F3 Mountain Goat!  As we gathered in the unfamiliar yet expected blustery February darkness, this is what awaited the Goats of F3:

1.  Warm-up down Strawberry and back to SCMS
2.  Dynamic stretching back to starting point on Strawberry Ln.
3.  From the starting point run :30 seconds at I-pace, then jog back to starting point
4.  Rinse and repeat :30 seconds, jog back to start, then rinse and repeat 1:00 minute and jog back to start.
That is Round 1… do 5 Rounds total.
5.  Bonus Round:  2x 1:00 I-pace, with :30 second recovery, then audible I-pace to Hwy 51 (approx. 1:30), mosey back to parking lot.

DONE!  5 – 5 1/2 miles completed.  EXCELLENT JOB!!

Moleskine
Excellent job out there this morning!  It was pretty brisk with the blustery wind and light snow flurries to start with, and yet 14 Goats were not deterred!

Triple claps to Redlegs and Carlton who both posted for their respective 2nd posts each.  Both of you did great, and are more than welcome to join us as much as you can!

Insomniac lived up to his billing as he was pulling in as we were leaving the lights of SCMS… Better to have you late than not at all!  Plus, you worried me last week being on time… I thought you might have been having a mental lapse of some sort, so all was right this morning!

Nuke was uncharacteristically later than Insomniac, but found us just in time to deplete some O2!

Brat and Mr. Brady led the parade for each segment, but Voodoo wasn’t far behind.  I also noticed that no one was ever too far behind, and each segment we were all pretty consistently distributed when YHC called “time”, which is the whole point!

Great to also have Venus back out after a few weeks, and Huggy Bear returned from brief illness.

I had to call an audible at the end based on good advice from the PAX to not go further away from SCMS for the final segment.  Next time, we will add the Bonus round in earlier so we get to do the full 2:00 run.

Announcements:
1.  Venus’ friend Joe Miller is battling colon cancer.  There is a 5K on 3/5 called Get Your Rear In Gear .   His team is called “It’s Miller Time”… consider running or giving to the team.
2.  Ballantyne group is starting a Sunday morning run.  This Sunday at 6:00 from Kohl’s at Marvin and Rea Rds.
3.  Talk to Brat or Turkey Leg if interested in participating in the Blue Ridge Relay.  For Insomniac’s sake… you’ve already started training!!