Hold Me Closer Tiny Dancer….

Hold Me Closer Tiny Dancer….

Welcome Tiny Dancer!!  I can’t say that name without remembering Elton John, 1984 at Frank Erwin Center in Austin, TX… opened with that song… last tour with Dee Murray before he died… plus Nigel Olsson and Davey Johnstone…. the quintessential Elton John lineup!

I digress…

9 Goats gathered this morning to mock the Arctic air mass and increase our heart rates, breathing rates and mileage!

Retread, Goonie and Tiny Dancer all made the mistake of showing up early at 0500 and were commandeered by YHC to do a pre-run for a running workout… yes, it is definitely an oxymoron!

Once back to the parking lot, we were joined by the other goats, and having been disclaimed, we proceeded to do the following:

1. 2-mile Easy run/warm-up on Rounding Run
2. Mosey to track for quick dynamic stretching
3. 1200m at Threshhold pace, then 1-minute recovery, rinse and repeat 2-3 times
4. Finish with some Straaaaahighyeds (Strides), 3 or so, which mean “almost” full sprint 10-15 seconds, then 45-second recovery… meant to be smooth acceleration/deceleration.
5. DONE!  5-6 mi for the main event, plus .8 mi for pre-run.  Excellent job!

Moleskine

I need to start by announcing that Retread has agreed to transition to be the co-site Q for Mountain Goat.  He is perfect for the role, and I can’t wait to partner with him on running the site.

And of course that means Strange Brew is going to transition out of the co-site Q role.  I can’t thank him enough for all of the input, patience, commitment, and servant leadership!  The site wouldn’t have gotten to where it has without his leadership.  Thank you, brother!!

Welcome to Tiny Dancer as mentioned above!  He came with Goonie, and is a recent transplant to NC from NYC.  This is his 3rd workout ever… and 3rd this week!  We want you to keep coming back… great work out there!

Also, welcome to Marlin who I think is a site-FNG today!  Great to have you join us… please come back!  We’ll hold that BRR spot for you!!  🙂

Retread, The Mouth, Tweetsie, Lois, and Insomniac.. you guys are awesome!

Lots of mumblechatter about Elton John during the warm-up run… with occasional lobs to The Mouth for poignant comments!

I also took a lot of grief for the Strides…. which were commented to be spelled Straaaaahighyeds… which is very discriminatory towards my Texas accent.  Plus, since they were coined by Jack Daniels… there was only one place you could go with that one!!!  So we will get better at Straaaahighyeds…. I’ll get better at saying them, and the Goats will get better at running them!

Announcements:

1.  Savage Run in May.  Goonie is co-Q on the event.  Check it out on F3 Nation.
2. Robert Shelter 5k at the end of April.
3. Community Service project “Donna’s House” in Union County next week…. see Weekly for more info.

Thanks for the prayer from Tweetsie.