30-30-1 Sounds Simple Enough!

30-30-1 Sounds Simple Enough!

7 PAX gathered in the humidity of a mid-June morning for another installment of Mountain Goat.  Having been disclaimed, we set out for the track at South Charlotte Middle School for something like this:

1-mi Warm-up at Fellowship pace;
Circle up for stretching, toe walking, heel walking, high knees, butt-kickers, additional leaping, cavorting, prancing… etc.

Main Event:
1.  30-seconds at Interval(I) Pace; 30-seconds recovery
2.  30-seconds at I-pace; 30-seconds recovery
3.  1-minute at I-pace; 1-minute recovery

Rinse and repeat for 8 sets with a water break after the 4th set

End with .25 mi cool down, return to parking lot.  5 mi covered today!

The Moleskine:

Excellent job this morning!  This is a simple workout plan… but you really start to feel it on about set 5-6!  And when you break it down to running at I-pace, we all ran 16 mins at 7:00 or sub 7:00 min/mile pace… which translates to 2.25 mi at 7:00 mi pace or faster.  Excellent job!

I know each of you boys will only contine to get stronger!

Huggy Bear was out for his second consecutive dose of Mtn Goat!!  Awesome to have you!

The Mouth kept us entertained, but what else is new??  He was definitely faster than most… (take a guess at who said that?).

Great to have Stagecoach out for his inaugural Mtn Goat experience.  Great as always to have him at a workout… 2 years ago this week, I showed up at Death Valley where Stagecoach named me Slim Fast… but I wax philosophic!

HT, Brew and Sensei… regulars… strong… getting stronger!

Sensei took us out in prayer.

Always an honor to lead you guys!

As a reminder from the pre-plast… Checkout this link for the calculator that can help you start to identify your target pace.  Enter your most recent mile, 5k, 10k, etc time.   If you don’t have one, take a guess… there will be no policing involved!  https://runsmartproject.com/calculator/

After you calculate your 1-mi pace, then go the the Training tab and look for the value in the “Interval” row.  That should be your target for each of the 30/30/1 minute runs.

This is not a prerequisite!  I just wanted you to begin to see for yourself how some of this works!