Mountain Goat Preblast – 200s and 400s

Mountain Goat Preblast – 200s and 400s

YHC was the only person standing around last week when Slim Fast and Strange Brew realized they were both DR this Friday. Despite my attempts to run away, they caught me (#notfast) and I was voluntold to Q this week. Here’s the plan:

Thorough disclaimer

Warm up down Strawberry, including dynamic stretching (Bratwurst special)

Huddle at the first speed bump for some intervals:

200 with 200 recovery (jog, not walk)

400 with 200 recovery (jog, not walk)

The intervals will be run at a pace slightly faster than I-pace. Here’s a description of I-pace from http://runsmartproject.com/calculator/

Interval Pace

Variety: VO2max Intervals (see below).

Intensity: Generally in the range of 95-100% of VO2max or 98-100% of HRmax. Intervals are “hard” but not all-out running by any means. Usually at a pace that you could maintain for about 10-15 minutes in a serious race.

Repeat until 6:10, then mosey back to the launch lot.

All paces are welcome at Mountain Goat and we will be running together. YHC will start each interval after all pax have returned to the start point. See you in the gloom!