Mountain Goats Rockin’ The Free World!

Mountain Goats Rockin’ The Free World!

16 PAX gathered in the [hopefully] final chilly morning for a much anticipated installment of 5-5-4-4-3-3 intervals.  After disclaiming… I think… we headed to Strawberry for the following:

1. Warm-up on Strawberry; mosey to track
2. Dynamic Stretching
3. 5-min I-pace; 4-min recovery; rinse and repeat
4. 4-min I-pace; 3-min recovery; rinse and repeat
5. 3-min I-pace; 2-min recovery… only time for 1
6. Cool Down

Done!  Finished 5-5.5 miles!

Moleskine

Always a pleasure to spend my Friday with this group!  It is great to have Retread on as co-Q, and it is such an honor that you guys have made this workout your priority for Fridays.  Truly an honor!

Great to have Mr. Brady join us as part of his recovery regimen.  He will be back to his fleet ways in no time at all.  Please keep coming back!

Same for JRR Tolkien.  He has been out a few times as he has been recovering… always welcome!  And thanks to JRR T, I now know the only thing you need to say if you own a Chinese Buffet… “You stay too long!  You pay NOW!”  Hilarious!

Retread, Marlin and Goonie were all leading the pack today.  Excellent job by each of you!  And Nomad was never far behind!

Sensei allowed me to lead him this morning, despite the “incident” from yesterday… (ask Nomad).  Let’s just say it was not something I’m proud of… old-self was on display!!

Great to have Sensei and Freedom starting to come regularly, all thanks to Freedom providing the transportation… although Sensei has indicated he may start driving himself… more to come!

Sony made a long-awaited appearance!  Great to have you… all of the other AO’s that you post to on Fridays are a bunch of losers… you need to keep coming back to Mtn Goat!!

Drano, Gullah, Beaver, Kilowatt, Tweetsie and Lois… solid as always!  You guys get stronger every week!  Kilowatt only comes because I guilt him… but whatever it takes!!

Again, excellent job!  I do encourage each of you to find an app, a device, or a combination of both to track your mileage.  Can even be a pencil and paper!  But it is important to document how many miles you are running as this will both be an encouragement as you see what you are achieving, and also show how much you need to achieve before the end of the week.

If you are interested, ping me, text me, grab me after a workout and I can share some methods I’ve used in the past pre- having a GPS watch.

Announcements:

1. Mar 11 – Run Jen Run race at SouthPark.  https://runjenrun.racesonline.com/
2. Apr 29 – Gethsemane Garden Christian Center 5k for Kenya
3. Apr 29 – Richard Sheltra 5k Run
4. May 13 Savage Race Website:  http://savagerace.com/event/charlotte-2017/?gclid=CNr5r8yQ29ECFYY8gQod4P0MQQ F3 Preblast: http://f3nation.com/2017/01/27/preblast-a-savage-departure-into-the-unknown-aka-spring-mud-run/

Thanks to Mr. Brady for the send-off prayer.  Retread on Q next week!