Back to the Track

Back to the Track

Goats,
Huge apologies this BB has taken this long to get out!  Nothing short of poor time mgmt on YHC’s part!

13 Goats (+ Mash’s Dad providing ground transportation) gathered at South Charlotte Middle School for another humid edition of Mountain Goat.

As indicated in the Pre-Blast, we did the following:
1.  Warm-up mile down and back on Strawberry Ln and finish at the track
2.  Dynamic Stretching
3.  I-Pace Ladder:
100 x (2) with 100 recovery in between
200 x (2) with 200 recovery in between
400 x (2) with 400 recovery in between
800 x 1 with 400 recovery… then reverse the ladder starting with 400 x (2)… this was an audible as we were running out of time.

Everyone finished close to the “bottom” of the ladder.  Great job on a very humid morning!

Done!!  My watch showed 5.6 miles… so between 5.25-6 miles total!

Moleskine:
Excellent job! T-claps to Mash for coming early for the pre-run… and thanks to Mash’s Dad for bringing you!  I know he is proud of you!

Brat and Honey Bee led the way, as you would imagine!  Great to have Honey Bee join us… he has guest Q-d, but great to have you giving Brat some company!  For the record, both went “guns out” about 1/3 of the way through the workout!

Great to see Tiger Rag out!  He is getting his BRR interval training in!

Strange Brew, Daisy, Retread, Nomad and Pele are all putting in the miles in preparation for BRR.  These intervals will definitely build VO2 capacity that will be needed at about 2:00 AM on Saturday Sept 9!

Early Bird and I had the opportunity to discuss how his I-Pace now seems so much easier than several months ago!  That is called improvement!

Great to have Insomniac and Dumpster Fire with us!  You guys keep getting stronger!  Your determination is evident, and is what makes Mountain Goat so  special!

Announcements:
1.  F3 Golf July 29
2.  If you are interested in being a driver for a Blue Ridge Relay Team, see Slim Fast or Strange Brew.
3.  F3 Dads… check the schedule.