Goats Getting BRR-Ready with Yasso 800

Goats Getting BRR-Ready with Yasso 800

With only mere weeks away, 16 goats enjoyed a very refreshing morning of some distance and moderate intervals, featuring the crowd-pleaser Yasso 800’s.

Having disclaimed and reminded by Nomad that I’m NOT a professional… we took off!  Our first stop… dodge Insomniac coming in hot on 1-2 wheels… then off to Gullah Junction for warm-up mileage.  The thang:

1. Warm-up 2-miles around Rounding Run and back to track
2. Dynamic Stretching
3. Yasso 800’s on your own… Do 800m, then recover 400m in the same time as the 800m.  Rinse and repeat until time called.
4. Cool Down lap after everyone finished 3-4 repeats.

Done!  5-6 miles depending on pace… a great morning!

Moleskin

Just a refresher on the Yasso 800.  Some thinking supported by studies says that if you run 10 x 800m intervals, then the time you took to run the 800’s becomes the hours/minutes you would theoretically finish a marathon.  So if you did your 800’s in 4:00 (and your 400m in 4:00…) you would theoretically run a 4:00:00 marathon.  4:30 would be a 4:30:00 marathon… 5:07 would be a 5:07:00 marathon… etc.

Obviously there are many other factors to consider, and there are many supporters and skeptics of that thinking… mine is not to debate… only to provide the opportunity for you to sweat and breathe heavily!!

Great group this morning with some new PAX to Mountain Goat.

Purell joined us from his normal Ascent AO.  Let me say this… Purell is a runner!  But I will keep that a secret until he is HC for the next BRR on our team… so SHHHHH!!  Purell had ZERO problems running 3:00 800m intervals, and this is only his 4th post!  I’m thinking we have a ringer in our midst!!  Seriously, welcome, and please come back!

Blackbeard also did awesome for his first post at Mountain Goat!  Blackbeard was joined by Picasso and Meatloaf… all training for BRR.  You guys are looking strong!  Thanks for joining us… you are welcome to join us any time!

Welcome to Jello, who is going to drive for us at BRR and will take at least 1 leg… it’s like being at the candy store… you HAVE to have a sample!  Jello… looking great out there!  We’re going to make a runner out of you before you know it!

Also… not new to Mountain Goat, but I haven’t seen him in a while is Adobe.  Adobe came as a BRR spectator, and left as a participant!  Welcome to the Mountain Goat team, and please continue to comeback to Mountain Goat on Fridays!  Always welcome!

Happy 1-year anniversary to Tweetsie!  He told everyone about the 2nd post he had last August when we did a 3-4 mile tempo run down to the Greenway and back.  I won’t sugarcoat it… Somewhere around Spackler Hill, I came across Tweetsie on his knees puking his dinner up.  My encouragement to him was first to get out of the road… then to take it easy getting back to SCMS… because there wasn’t any way I was going to be able to carry him!  I remember thinking… “He’s not going to come back… I’ve made him puke… this won’t be good for publicity…. !!”  1-year later, Tweetsie has lost around 50-pounds, and is running 20-25 miles/week.  He is running in BRR, and is Q-ing regularly!

Congrats on the anniversary… and congrats on the life-change!  You are a huge inspiration!

At this point, I do have to acknowledge the same anniversary for Lois… who unfortunately LOVES Yasso 800’s, but is out of town in Murrels Inlet for vacation.  He loves them sooo much, he calls them “Sucko 800’s”… and Sensei concurs… Lois, like Tweetsie, has demonstrated a great amount of progress in 1-year.  He is running BRR, leading sites, and generally kicking butt!

Both Lois and Tweetsie are great representatives of Area 51 and the sites they attend… thank you both!

The regulars were there… getting BRR-fine tuned!  Nomad, Slice and Purell joined for the early warm-up.

Retread… solid!  Insomniac is kicking butt with multiple runs this week of some pretty hefty mileage.  Can’t wait to see him on the BRR course!  Houdini, the same!

Beefeater was looking strong… he’s gearing up for BRR 2018!!

Early Bird was keeping a great pace out there!  High Tide wasn’t far behind.  High Tide is another great example of someone making huge progress in 1-2 years.  HT was a 0.0 miler just a little over a year ago… then he caught the BRR bug… now he’s hooked!

I say it every week… but you guys are AWESOME!  Thanks for your commitment to the site, and for making it fun!!

Announcements:

1.  Everyone is welcome to join us on Saturday morning (tomorrow 8/5) at 0600 at Bevington Greenway (Piper Glen across from Starbucks… Devil’s Turn).  We will meet and carpool over to Crowder’s Mountain for some hill climb running.  We plan to be back to Greenway by 0900.  Join us!
2. Keep Beaver in your thoughts and prayers… he broke a bone in his hip last week and is recovering.  Pray for speedy recovery!