Goats Back to Work

Goats Back to Work

9 Goats refused to use running 15-25+ miles last weekend… or knowing someone who did… as an excuse to stay away from the greatest running workout in Area 51 as voted on by readers of the F3 Mountain Goat Magazine Goats and Guns…. check it out some time!!

Anyway, the program was pretty simple

0500 – Warm-up jog (Slim Fast and Dumpster Fire)
0515 – Main Event:
1.  Quick warm-up and stretching on the track
2.  Perform the following at I-Pace:
1600m – 6 min rest
1200m – 5 min rest
800m – 4 min rest
400m – (closer to R-Pace!!)
3.  800m cool down; final stretching… DONE!!!

The group covered 4.75-5.25 miles total, and 2.5 at I-pace… STOUT!

Moleskine:

Always an honor to lead this group of men!  I wasn’t sure how many rounds we would get in… next time we will go with a little less recovery time between intervals so we can get at least one more 800m in, if not another 1200!  I figured that rest would be welcome, especially for those that are on the back end of recovery from BRR…. YOU’RE WELCOME!!

The Mouth pretty much let me know all morning that this was a hard workout for being the week-after BRR… and of course, he then ran the last 400m at a sub 6:00/mile pace!  The Mouth may not stay at this level all year long, but when he is in race shape for the BRR, he can run some miles!!

Great to have Icicle out… he is also coming off of BRR and as always STRONG running!  Icicle and Tweetsie joined us late on the track.  Tweetsie keeps brining it strong!  He is starting to prepare for his inaugural BRR in 2017!

Nomad and Booyah were boasting their BRR completion stories and didn’t show any signs of wear OR tear!

Draino did a great job despite showings signs of Malaria, Spotted Mountain Fever, or something like that… at his request, fist bumps were virtual!

Dumpster Fire keeps bringing the fire… from EXCELLENT virgin yesterday to pre-run and strong showing today!  The shirtless Yeti still has his picture up in the neighborhood, so we have to hang low… but since we were on the track, we didn’t have to dodge too much!

Always great having Early Bird… who is already HC for BRR… congrats!   You are going to have a blast!!!

Announcments:
1.  Gumby workout on Wednesdays at Matthews United Methodist Church Scout Hut… be there, or be… tight!!