4/29 Mountain Goat Pre-Blast

4/29 Mountain Goat Pre-Blast

Join us in the morning for a great running workout.  ALL RUNNING LEVELS WELCOME!!

Meet early at 0500 for a conversational warm-up mile.  Main Event at 0515.

We will do the following:
1.  Warm-up; stretching
2.  The Running:

• 4 minutes at Threshold Pace, run out and back with turnaround at 2:00
• 200m Small Hill at Repetition Pace effort
• 200m jog recovery
• 200m Small Hill at Fast Pace effort (basically AYG – see below for pace guidelines)
• 400m jog recovery
• That’s round 1 – start again with another round.  We’ll try to get in 3 rounds total.

3.  Cool-down; stretching

• If you are new to E, M, T, I, R, or F-paces meaning something, then you’ll want to visit http://runsmartproject.com/calculator/instructions/ and watch the video.
• Here’s the Calculator itself – http://runsmartproject.com/calculator/ that will explain Easy, Marathon, Threshold, Interval, and Repetition-pace.
• Fast (F-pace) is not in the Calculator, but it is detailed in the book Daniel’s Running Formula as your 800m race speed.  One way to find this is to take your R-pace per mile, divide by 4 (to get 400m split times of a 1 mile race), subtract 4 seconds from that time to get the 400m split time of a 800m race.
  • Some examples:
    

    1Mile Goal	,	400m Goal Split	,	400m F-pace split	,	200m F-pace split
    0:05:00	,	0:01:15	,	0:01:11	,	0:00:35
    0:05:30	,	0:01:23	,	0:01:18	,	0:00:39
    0:06:00	,	0:01:30	,	0:01:26	,	0:00:43
    0:06:30	,	0:01:38	,	0:01:34	,	0:00:47
    0:07:00	,	0:01:45	,	0:01:41	,	0:00:51
    0:07:30	,	0:01:52	,	0:01:49	,	0:00:54
    0:08:00		0:02:00	,	0:01:56	,	0:00:58