Running the Hills

Running the Hills

This was my first Q at mountain goat.  I knew that #F3MountainGoat has a team in the BRR so to be true to most running workouts the next three months we had to run some hills.

Disclaimer was given and off we went into the morning dawn.  We circled around once for Voodoo who lives three minutes away.  As we were leaving the parking lot The Mouth and Strawberry came screaming in the lot.  Brew, being the good site Q he is, went back and retrieved them.

The Deally.

We mosed down Woodfox and hung a left on rounding run.  We stopped at the bottom of Rising Meadow.  We did our Brat inspired dynamic stretching to the top of the crest of Rising Meadow. Walk on toes and heels inside, outside and regular, followed by butt kickers, high knees and B skips.  Mosey back down to the bottom of Rising Meadow.

Instructions were given to run at your mile race pace to each light on Rising Meadow.  Recover back to the bottom.  We ran to the first three lights.  This was so much fun and there was such demand from the Pax that we did it again but added a fourth light pole.  The enthusiasm was hard to contain and surprised that we did not wake up the neighborhood with the groaning.  Once you completed your set you caught the six.

We proceeded on this death march, I mean run towards Raintree Ln.  At the bottom of Rising Meadow about two tenths of a mile before Raintree we did another set.  This time run to the first lamp post, recover down and then back to the stop sign.  Catch the six.

Once we had completed the set we crossed over Raintree to Windbluff.  Another crowd pleaser. Same deal run the mile race pace to three light post and recover back down.  We did this twice total.  Slim Fast’s Strava segment should still be intact.  Once we gathered the six we headed home.

We stopped once on the way back on Rounding Run to complete one set of up and backs.  We stopped at Rising Meadow for a segment to the intersection of Woodfox.  Continue to mosey back to the school.  We stopped once more for an up and back ending at the stop sign at Strawberry Ln. Once the six is collected run two cool down laps around the parking lot.

Done!

NM: Great effort out of everyone today.  Lot of guys pushing one another.  It seemed everyone was taking turns at the front today leading on different segments.  Huggie Bear’s new shoes were popping.  Voodoo despite his “this is moderate” comments was running hard.  Geraldo was pushing up the Rising Meadow on each segment.  Strawberry, Venus and Kilowatt were consistent and never quit.  Champagne despite the arm issue was near the front of the pack most of the morning.  This was Mermaid’s first post at #F3MountainGoat.  His knee is coming back into form. Nomad was up front on the Windbluff section of the run.   Strange Brew continues to grow in his running prowess.  You getting stronger and stronger every week.  Retread has shown huge improvement from when I first meet him.  Hey, this stuff works!  The Mouth says his body is health and now he just needs to get his lungs back.  Watch our world.  Brat is always pushing it and the human metronome is the definition of consistency.   #F3MountainGoat gets a lot of their ideas from Brat’s workouts.  He has directly or indirectly made all of us more efficient and productive runners.

Announcements: F3 Dads Beattie Park 9:00am tomorrow.

F3 Dads service project at the Dairy Barn Anne Springs Greenway.  Picnic to follow.  Bring your own food of pack a lunch for me.

Southern Discomfort is 10/22/16.  Shirts on sale now.

F3 Gold July 29th.

End of the year pool party 8/20/16.  Banana hammocks optional.

Enjoy your days boys!