Ain’t Nothin’ But a Hill!

Ain’t Nothin’ But a Hill!

“It’s not how fast you run, it’s how well you run fast…!!!”  11 Goats ended a shortened Memorial Day week with a lesson from Dr. Slice on proper hill running!  It went something like this:

1.  Disclaimer in parking lot… everyone on time… let’s headout!
2.  Headed to Windbluff in Raintree.  Relatively new territory for many of the Goats!
3.  After dynamic stretching, we did 5 ascents of the Windbluff hill… mosey back to bottom.
4.  Moseyed to top of other hill, and did descent followed by ascent x2.
5.  Moseyed to Raintree CC parking lot; did ascent to Rounding Run…
6.  Finished with mosey back to SCMS parking lot

DONE!  4.8 miles including hill work… well done!!

Moleskine:

Lots of talking today… of course, if you ask The Mouth, he will say that is the norm!  The focus today was FORM!  Most of the Goats just busted through PB’s last week in the timed mile.  Now as we pivot towards BRR training, it will benefit us to be running in the topography closer to that of Barnardsville, NC…. HILLS!

To summarize… here are the key points:
1.  Attack the hill
2.  Shorten your stride… and if you think it is short, shorten it some more
3.  Keep your breathing steady and relaxed

That form is different from downhill and flat sprinting… the goal is that as you transition from downhill or flat to “climb”, you shorten the stride to conserve energy and be most “efficient”.

For EVERYONE, this will take practice… just read any book on the subject, or ask anyone that is knowledgeable.  Don’t expect it to change overnight!  I just ask that you work on it on your own, and when we are together running hills!

Welcome to Help Desk.  This is his 2nd F3 workout… he went to Devil’s Turn yesterday!  I’m thinking he is a glutton for punishment!!  But regardless… welcome, and keep coming back!

Thanks again to Dr. Slice!  He brought some credibility to the concepts and helped demonstrate to the other Goats!  Plus, he added the incentive that when you demonstrate mastery of the shortened stride, you will receive the nice gift beach tote that he brought to SMR.  It is really cute and roomy… with a shoulder strap, and goes with most of his outfits!!

Retread got a double-dose of Raintree hills based on his participation in the Ghost Runner on Thursday night!  It didn’t phase him!

Houdini and Insomniac were drinking up the recommendations… they are hungry to improve!

Nomad, Benny, Tweetsie and Drano made it look simple!  Lois also continues to be strong… gets it done!!

You guys are AWESOME!  Thanks for committing week after week to make Mountain Goat the best running workout in F3!!  There, I said it…. it’s what everybody is thinking… I just said it!

Announcements:

1.  Speed for Need… be watching for race opportunities
2.   Still 1-2 slots for BRR… don’t miss out on the fun…. see Slim Fast