Mountain Goats Hopping Down the Bunny Trail…

Mountain Goats Hopping Down the Bunny Trail…

10 Goats took a break from Easter Egg painting, tying bows in their hair (if they have any), and pressing their Easter outfits to come out and further develop their running stamina and form.  It was an AWESOME morning for running… and that we did!  After a heartfelt disclosure for NO ONE… off we went (80% that is… Nuke and Mr. Brady made their usual late entrances!)

The Thang
1.  Warm-up for 1 mile + some stretching
2.  Head to Devil’s Turn (Starbucks at The Greenway), with repeating iterations of 2:00 I-pace, 1:00 recovery, 1:00 I-pace, :30 recovery, :30 I-pace, :30 recovery… repeat for 4-miles out and back.
3.  Cool Down and quick stretching.. DONE!

5 to 5.5 miles covered depending on your pace.

Moleskine
Excellent job out there this morning.  I was a bit relay-inspired from Palmetto, so I wanted us to start experiencing some different terrain and hills.  The beauty of this program over a 4-mile course is that you can’t predict where you will be when a segment comes up.  Which is much like a race where you will be hitting hills when you are feeling strong, and hitting them when you want to quit!  We’ll keep doing these type of runs and I KNOW you guys will continue to crush it as you did this morning!

Special welcome to Thin Mint who came for his sophomore post after his V-post at Anvil!  Brave man to tackle an unknown running workout, but Thin Mint quickly proved he can handle it!  Great to have you out!

Mr. Brady and Thin Mint were leading the way for most of the morning.  Retread was looking exceptionally strong after his exceptionally strong V-Q at Peak 51 on Thursday.  Great stuff!

Kotters to Icicle, who got some extra credit with Huggy Bear… they both were at Devil’s Turn on Thursday, then MG on Friday…. #runningstrong!

Geraldo, Booyah and Strange Brew were consistent all morning, which is the name of the game!

Special shout to Nuke!  He keeps getting stronger… he gave it all today!  Runs like this morning are what pushes all of us to be ready for a variety of running challenges/eventst!

Again, excellent job to everyone who came out this morning!

Mr. Brady took us out in a strong Good Friday prayer!

Announcements (stolen shamelessly from Retread’s BB yesterday because they are that good!)

1. There are openings for the Spring Mud Run on April 30th.  See Fire Hazard’s pre-blast for details. http://f3nation.com/2016/02/29/2016-mud-run-preblast/
2. F3 Dads: A Night with the Knights is Saturday, May 14th. Bring your 2.0s to BB&T Ballpark to watch the Knights take on the Durham Bulls.  Details here: http://f3nation.com/2016/03/08/f3-dads-a-night-with-the-knights/
3. Team Spearhead’s Red Light & Blue event to benefit Charlotte Bridge Home is on Saturday, May 14th. Contact Geraldo for more information.