Spring Break Goats Gone Wild

Spring Break Goats Gone Wild

9 Goats checked the calendar to see if it was April 7th or January 7th… The temperature was actually colder today than it was on 1/7!!  But alas, with Spring Break kicking into gear and beach weather around the corner (in theory!), it was time to rise and shine for another installment of Mountain Goat.

Having assembled and disclaimed via ESPN… we did something like this:

Mosey to the track:

1. Warm-up mile; dynamic stretching
2. 4:00 min I-pace; 3:00 recovery
3. 3:00 min I-pace; 2:00 recovery
4. rinse and repeat 2 times… we completed 3 x 4:00, and 2 x 3:00 intervals
5. 1-mile cool-down

DONE!  We completed 5.5 – 6 miles this morning!  Excellent day’s work!

Moleskine

You guys are awesome!  Here are some notes:

1. Joker was gliding as usual… making it look easy!
2. Sensei is quickly getting back into half/full-marathon (a.k.a BRR) form!
3. Early Bird… we talked this morning about how strong a runner he has become over the past 2 years!
4. Benny always giving 100%!
5. Lois… strong running!
6. Tweetsie… you have made some serious progress!!
7. Beaver… I always love your energy, enthusiasm, and commitment!  Be sure to check out Beaver’s Twitter photo… he spent alot of time on that!
8. Freedom… bringing A+ game as you continue to get back into running workouts!

I say it all the time, but Friday mornings mean a ton to me!  It is great to spend them with you guys!!

Announcements

1. Joy Prom Fri/Sat 4/28-4/29 at Carmel Baptist Church.  http://joyprom.org/?view=mobile
2. Richard Sheltra run and Gethsemane Garden runs are April 29th.
3. See Slim Fast if interested in BRR

Freedom took us out in prayer.