Mountain Goat – Longest Intervals Yet!

Mountain Goat – Longest Intervals Yet!

9 pax posted for a long interval workout that went something like:

• Warm-up down Strawberry Lane for those late (e.g. The Mouth, Joker)
• Dynamic stretching drills
• 4x1200m @ Threshold Pace (will be slower than your race pace – find it from the calculator athttp://runsmartproject.com/calculator ) with 2 minute rest.  We’ll do it this way:
  • 1200m (3 track laps) @ Threshold Pace.  Minimum Rest for 2:00 minutes.  Feel free to extend rest up to 60 seconds to get a running buddy to start the next one.
  • Repeato x 3 (if time allows, Q will try to track the watch)
  • Recovery jog to cool down
• Back to cars for COT

Some very strong efforts out there today, YHC had the privilege to run with Penalty Kick most of the time (until the last interval when I just couldn’t keep up).

Pele is looking more svelte than ever, Beaker was ripping through the intervals keeping Mr. Brady company, who of course complained at the beginning but still kept running strong.  Nomad was very consistent and consistently quick, he has really picked up the speed lately!

Sorry for the short write up but YHC has to, ahem, run.

Christmas Party, yada, yada, F3 Golf (TR is ok with just taking your money if you don’t want to play)

Thanks to Pele for the takeout