5-5-4-4-3 Intervals at Mountain Goat – You’re Welcome!!

5-5-4-4-3 Intervals at Mountain Goat – You’re Welcome!!

15 men enjoyed a beautiful Spring morning to work their legs and lungs for some interval training at Mountain Goat.  With 12 checked in, we disclaimed and headed out to Strawberry Ln.  As we left the SCMS parking lot, we were encountered by Nuke and Insomniac pulling in.  They joined us during the warm-up run… but Insomniac wasn’t the last… that trophy was passed to The Mouth for the morning!

NOW we’re ready!!
1.  Warm-up down Strawberry and back for 1-mile; Dynamic stretching
2.  Starting at road hump… run at I-pace for 5 mins (2:30 out, 2:30 back), then 4 mins recovery x2
3.  Run I-pace for 4 mins (2:00 out, 2:00 back), then 3 mins recovery x2
4.  Run I-pace for 3 mins (1:30 out, 1:30 back), then 2 mins recovery… only once as we ran out of time
5.  Cool down… return to SCMS parking lot.

DONE!  5.5-6/5 miles depending on pace.

Moleskine
This week’s program didn’t have too many moving parts… but the 5:00 min segments are tough!  I could tell everyone was starting to dial in their pace through the workout as we started arriving back to the start point at about the same time.  You guys did great!

Welcome to Band-Aid and Gomer Pyle as site FNG’s!  You guys are welcome back ANYTIME!

Kotters to Icky and Booyah… great to have you boys back!  It doesn’t look like you’ve lost too many steps!

The Mouth was fashionably 15 minutes late… great as always to have his unfiltered banter to pass the morning!

Brat and Joker led the pack as usual.  Sensei was not far behind, and Voodoo was always close as well!

Geraldo, Retread, Insomniac, Nuke and Huggy Bear all continue to bring it strong every week!

Announcements
1.  Red Ruck and Blue
2.  Ballantyne Ballrog tomorrow on Saturday
3.  Mud Run sign-ups
4.  Blue Ridge Relay… start considering being on a team… Mountain Goat is PERFECT training!