F3 Mountain Goat Warnings Posted

F3 Mountain Goat Warnings Posted

11 Goats disregarded the urgings of Jim Cantore to shelter in place from the impending apocalyptic rains of Hurricane Hermine, and instead said #NoTaper to run 4-3-2 intervals at #F3MountainGoat.
As we gathered, it was reported that Rosecliff was being deluged, but no rain at SCMS… so we set out.  Having disclaimed, here is what went down:

1.  Warm-up mi on Strawberry, then dynamic stretching
2.  On Strawberry, we did 4-3-2 Intervals at I-Pace… with 3-2-1 rest in between.  For each interval, we turned around at the halfway point (2, 1.5, 1) so that we ended each interval approx. together, then recovered together.
3.  We got 2 full iterations in, then a 4/3 and finished with a 2-min run back to Strawberry.

Excellent job!  We completed 5 to 5.5 miles depending on pace.

Moleskine:

For those who thought we would taper in preparation for BRR… call the home office for a refund!  YHC did have us run uphill for the first half of each interval, then downhill for the second half… YOU’RE WELCOME!

Turkey Leg and Fletch made welcome appearances, and upped the average pace!  Thank you guys for running with us, and increasing the credibility of the workout!  We will have to move the start line back so you don’t run out of “runway” on the 2-minute segments!

Joker was solid as always, and The Mouth was never far behind, plus leading on the warm-up sprint… looked like Bolt!

Sensei keeps getting stronger!  Always a pleasure to run with him!

Draino… great to see you back out!  Excellent work!

Nomad always commanding RESPECT… plus an additional mile warm-up… definitely BRR ready!

High Tide is so much of a runner… the 0.0 is a distant memory!  Although we had to get him to put the kettlebell away!!

Dumpster Fire is becoming a regular, and it is showing… STRONG!  The neighbors did post a picture of you on a BEWARE sign, so you will have to be incognito for the next couple of weeks… but it will blow over!

Speaking of BRR-ready… Pele is READY!  I can’t wait to see you shred those miles!!

Announcements:
1.  Labor Day convergence at Stonecrest 7:00 AM.
2.  Area 51 5-year convergence is Wed 9/14 somewhere… I’ll try to figure out where!