Run Mountain Goat, Run!!

Run Mountain Goat, Run!!

12 Goats braved the near freezing temps (not really… But you know YHC HATES temps below 65!).  Anyway, 9 Goats were disclaimed… Me. Brady was on time… But the same could not be said for Nuke, Early Bird (ironic), and The Mouth who joined us during the warm-up.

Warm-up mile down and back on Strawberry.

YHC gave the Goats brief hope that we could do the workout either in the street or on the track when I asked for a vote… But hearing equal votes, my tie-breaker vote was cast to the track… So to the track we went!

1. Stretching on the track
2. 5:00 I-pace followed by 4:00 minute recovery, rinse and repeat
3. 4:00 I-pace followed by 3:00 recovery, rinse and repeat
4. 3:00 I-pace followed by 2:00 recovery
5. We planned one more 3/2, but based on time, we ended with a 400m Choose your pace.
6. Cool down; stretching in COT
7. DONE!!  6-7 miles depending on pace…. AWESOME!!

Moleskine

Excellent job!  We covered a lot of miles, but everyone maintained very consistent paces!    We also did a great job of regrouping during the recovery period.

Great to have Fireman Ed out, but not sure if he was conscientiously objecting, or just wanted to  run some miles!

Regulars were strong as always!

Thanks to Mr. Brady for the prayer to send us off.

Announcements

1. War Stories Friday 5/13 at Sugar Brewing Co, and Red, Light and Blue Ruck on Saturday 5/14.
2. Fireman Ed is looking for volunteers on Sat 5/14 AM to pack food for homeless plus bring your dog to Canine Cafe for Humane Society dog baths on Saturday afternoon.
3. F3 Dad’s Camp filling up fast.