- When:04/14/17
- QIC: Slim Fast
- The PAX: Slice, Jello, Insomniac, Strange Brew, Beaver, Benny, Fireman Ed, Tutti, Slim Fast
Nothing says Easter like a Mountain Goat!
9 Easter-ready Goats “hopped” out of the fartsack to start off the Easter weekend celebration on a BEAUTIFUL Good Friday morning with some strong running and heavy breathing! Here’s how it went down:
- Warm-up down Strawberry; dynamic stretching on the way back.
- Mosey to track
- Run 100m (straight-away) at R-Pace; recovery 100m (corners) x 8
- Run to end of Strawberry and back at pace more than conversational…
- Rinse and repeat until YHC calls time
- DONE!
Most goats got 2 rounds on the track and 1.5 laps down Strawberry (approx. 1 mi). Meaning everyone got 4.5-6 miles completed depending on pace. Excellent job!!
Moleskine
This is a slightly new format… weigh-in if you liked the format. It allows for several options to mix-in faster intervals with longer-distance running… which is what we do at Mountain Goat!!
Today was a big homecoming! Half and half regulars plus site FNG, semi-regulars and Kotters!
Welcome Mountain Goat Site-FNG Jello… I think! At least I can’t recall Jello ever being there when I was there. Regardless, Jello is getting stronger all the time… across many workouts! Great job out there today! Please come back as often as you can… especially as you get ready to run BRR… now that you’re soft-committed!
Welcome “home” Strange Brew!! We’ve missed having you, but understand your schedule has been turned upside down! It didn’t look as if you’ve missed too many runs! I know you’ve been spending more time with the meatheads… a.k.a the Donkeys!! But Mountain Goats can love Donkeys… so come back as often as you can!
Equally welcome back to Tutti… he pops in and out as his schedule allows, but I’ll tell you this… you have gotten fast!! Great job today! Tutti was leading the pack the entire morning!
While we’re at it… welcome Fireman Ed… who pops in at least once or twice/quarter. Since we run in FE’s neighborhood, it isn’t really like he is ever “gone”… but always great to have you join!
And last Kotter, but not least… welcome Slice! Great to have you join us! Looking forward to running Smoky Mountain Relay with you in 5-days!! You are running strong as usual!
Beaver… way to push it… !!
Benny… great stuff… strong….
Insomniac… strong as usual… glad the allergies are minimized!
Announcements:
1. Two runs on 4/29… Richard Sheltra Run, and Gethsemane Gardens Run
2. F3 Brolympics – 4/22
3. Let Slim Fast know if you’re interested in running the BRR… Jello… I’m looking in your direction!! 🙂
Great prayer by Jello! Everyone have a great Easter weekend! He is Risen!
Slim Fast author
I loved the format. I liked the flat near-sprints on the track, with the slower rest/recover around the corners, then more sprints, and then doing the longer runs to stretch the legs out, then the group burst sprints at the end with rest/recovery. I like breaking up the track work with neighborhood running and up/down hills. Nice Q!
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