Goats Climbing the Pyramid

Goats Climbing the Pyramid

The name says it all, many of us goats didn’t quite get a chance to descend the pyramid due to time (not sure why these always seem to take longer than I think the night before).

So we’re still working our way up to the Joe Davis 5k, getting close and getting excited, and the training is getting even more serious.  Join the Mountain Goat faithful for  run up that looks something like this:

Mile warm up

dynamic stretching

3 x 200 M

2 x 400 M

1 x 800 M

2 x 400 M

3 x 200 M

Cool down

Running should be targeting the I Pace which can be found here:

https://runsmartproject.com/calculator/

Or to give you a sense, pre-calculated numbers looks like this:

6 min mile: 6:28 I Pace

7 min mile: 7:27 I Pace

8 min mile: 8:23 I Pace

9 min mile: 9:21 I Pace

Or if you want to work off of the clock you can divide by 4 to get the per lap time like this:

6 min mile = 1:37 lap at I Pace

7 min mile = 1:43.5 lap at I Pace

8 min mile = 2:06 lap at I Pace

9 min mile = 2:20 lap at I Pace

NMM:

So YHC saw some pretty poor form near the end of some of the longer intervals and realized that it was my own shadow I was watching, effort was there, some of the longer intervals were pretty tough.  Joker was flying out there as usual, Sensei was pulling Slim Fast along, Booyah went flying by YHC complaining about his cadence? Looked pretty good to me.  Nuke blew it up out there and did some extra credit (see what I did there?)  and Sony was pushing hard.  The Mouth was strangely silent…Geraldo was wondering why this one was so hard, hmmm not sure, might have something to do with rucking 5 miles ahead of time, just guessing.  Norris not only finished the regimen but did it before everyone else, NICE! Retread was having a hard time talking on the track, yup that’s the definition of a very hard pace for ya, nice work.  Other notable efforts out there I’m sure, comment below.

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Joe Davis Run, just sign up already!

The Mountain Goat workout will be run next week but on Saturday, at 5:15, yup, 5:15, Slim Fast on Q, it is the second last Mountain Goat before Joe Davis.

Thanks to Slim Fast for the reminder of the Season’s real meaning on the takeout.