Mountain Goats Running Wild

Mountain Goats Running Wild

14 Goats pulled themselves out of bed for a great morning of fellowship and O2 deprivation!

Here’s how it went down:

1.  Warm-up mile down Strawberry; Dynamic stretching
2.  The Running:

• 4 minutes at Threshold Pace, run out and back with turnaround at 2:00
• 200m Small Hill at Repetition Pace effort
• 400m jog recovery
• 200m Small Hill at Fast Pace effort (basically AYG – see below for pace guidelines)
• 400m jog recovery
• That’s round 1 – start again with another round.  We’ll try to get in 3 rounds total.

3.  Cool-down…. DONE!  Completed right at 5.5 miles!

Moleskine:

We had a couple of site FNG’s… Cheese Curd and Slice… welcome!  Hard to believe Cheese Curd has never been to a Mountain Goat… YHC assumed he was there primarily to reinforce his annual 363 day boycott of Slim Fast… he pretends to like me for 2 days per year for the Palmetto… For those that don’t know… I’m kidding… partially!

Seriously… great to have both of you!

Then somewhat of a Kotters to Graffiti… not his first time, but definitely a while since you have been posted… Welcome Back!

As always a great job by the regulars!  The program definitely would appear to be pretty simple… but the 4:00 run was really a gasser followed immediately by the 200m R-pace.

I personally enjoyed the slight variability of the segments.  I stole this shamelessly from Bratwurst!!

I included the links to the calculator below in case you want to add a link on your phone.  As you continue to be interested in honing your ideal target paces, you will continue to see the benefits of this type of programming.  I know I see it every week!

Thanks to Beefeater for the great prayer out!

If you are new to E, M, T, I, R, or F-paces meaning something, then you’ll want to visit http://runsmartproject.com/calculator/instructions/ and watch the video.

Here’s the Calculator itself – http://runsmartproject.com/calculator/ that will explain Easy, Marathon, Threshold, Interval, and Repetition-pace.