Combined Pre/Back-Blast for Mountain Goat 1/27

Combined Pre/Back-Blast for Mountain Goat 1/27

Well, YHC over-promised and under-delivered… a behavior he would never condone… yet clearly demonstrated!  I promised a pre-blast for the Mountain Goat workout… and failed to deliver.  Boooooooo!!!

So not to slack on the work, here are both!
Pre-Blast
Join us tomorrow for a fun-filled F3 Mountain Goat!  Pre-warm-up at 0500, main event at 0515.  All running levels are welcome!

We will be doing the following:

1. Warm-up/stretching
2. Mosey to track for 800-intervals… aka Yasso 800’s, aka Sucko 800’s
3. At I-Pace, run 800m, then 400m at the same time it took you to run the 800m
4. Keep repeating until done… trying for 3-5 repetitions
5. Cool-down/stretching

See you in the morning!!

Back-Blast

9 Goats ventured into the chilly but bearable January morning for another installment of F3 Mountatin Goat at South Charlotte Middle School.  Having disclaimed, we proceeded to do what was laid out in the pre-blast (see above!!).

We finished with 5-6 miles depending on pace.  Excellent work out there by everyone!

And yes, it sucked!

Great to have JRR Tolkien join us.  He is mending a calf strain, so you are more than welcome to come out, add your fellowship and enjoy running with some mates vs. on your own!!

Great to have Goonie join us!  He has been out at least 1 time I can remember… probably more… so definitely not a site-FNG!  Goonie has a Pavlovian response when he is at SCMS… he is compelled/conditioned to do burpees or merkins or CDD’s… SOMETHING to work the upper body.  But it’s ok, brother!  That’s what we have Base Camp, Fast Twitch and Death Valley for!!  You can use Friday mornings to detox from upper body fatigue… we don’t judge!!

Benny also returned after a bit of a hiatius.  Great to have you back, and congrats on the job front!!

Insomniac, Nomad, Lois, Tweetsie and Kilowatt… ’nuff said… you guys rule the Goat!!

Yasso 800’s have been used to “predict” marathon finishes.  While debated by some, the theory was/is that if you do 10 repetitions… and as example you do 800m in 4:00, then the recovery 400m in 4:00… this would “predict” a 4:00 Hour marathon finish.  As I said, there is some debate on the accuracy of that, and many parameters can affect the actual times… but might give you an idea!

Announcements:

1.  If interested in BRR, talk to Slim Fast
2.  F3 Dads at the Charlotte Checkers on 2/25… see website/weekly email for sign-ups.  JRR Tolkien needs you to sign-up in the next 2 weeks to finalize numbers.
3.  Some crazy thing Goonie mentioned about a Savage Run.  http://f3nation.com/2017/01/27/preblast-a-savage-departure-into-the-unknown-aka-spring-mud-run/

JRR Tolkien took us out with a prayer.