| Name | Time | PB? |
| Retread | 7:33 | |
| Benny | 6:35 | PB |
| Insomniac | 7:30 | PB |
| Drano | 8:11 | |
| Lois | 7:24 | PB |
| Gullah | 9:15 | |
| Kilowatt (1-week later) | 10:24 | |
| Joker | 6:11 | |
| MRA | 7:55 | |
| Slim Fast | 5:53 |
Great job from everyone! Tweetsie and Strange Brew were in attendance, but didn’t run for time.
After the Timed Mile, we divided into two teams for a 200×6 relay. Very competitive! Strange Brew, Joker and Lois were SMOKIN’!!!
Announcements
Yes, Virginia… there is a Back Blast! As co-Q for F3 Mountain Goat, I beg forgiveness for my laziness for the past 1-2 years… I’ve been lazy… many apologies! You guys keep coming… and part of cost of admission is the Back Blast…
So I’m going to ease back in… just the facts… and at least you will know who attended!
Here’s what we did:
Announcements:
Nothing too crazy! 6 Goats showed up with the threat of monsoon-ish rain, that soon dissipated… so off we went. Q thought about heading to Five Knolls, but made audible to go Cary Ridge/Coburn instead.
After quick dynamic stretching, and Tweetsie and Sensei waking up the neighborhood we, proceeded to Coburn to do rolling 30-30-1 intervals. We went down and back on Bevington, then finished back at SCMS.
We celebrated the Holidays with coffee at Panera… and joined by KW.
Please keep FiA Digits (Dianne Wells) family in your prayers. She was killed on Tuesday running at a FiA workout in Lexington.
11 Goats came out with the shared goal of spotting Jim Cantore while shaking out from the BRR. Half of those goals were achieved!
Simple workout:
Moleskin
Great to see everyone out this morning, especially with the potential for difficult weather over the weekend! It was great to see everyone and hear some great stories from the BRR! I encourage everyone to take some time to let your legs and lungs recover, as well as your enjoyment of running! Let’s use the next few weeks to renew our bodies, minds and spirits to get back into sustainable training that will get us ready for whatever challenge each of us has next!
You guys are awesome!! See you next Friday! SF
Thanks to Fleetwood for the prayer to take us out!
Ok… not a very creative title… but it is what it is! 16 Goats gathered on wet streets, but clear skies for a 5-5-4-4-3-3-3 set of intervals. Here’s how it went down:
Moleskin
5-5-4-4-3-3-3 is always a favorite. Just enough hill on Strawberry to remind you of it as you return. By design, we should all finish back at the start (out and back) in 5 mins or close to that… and we did. You guys are studs!
Everyone pushed themselves which is great for BRR training… and any other training you can think of!
Great to have Depth Charge join us. Depth Charge led the intervals, and looking strong for BRR!
Fleetwood was close behind Depth Charge and looking stronger and stronger each week… also getting BRR ready!
Great to have 88 back out!! Keep coming out, brother!
Sensei… strong as usual… same for Nomad, The Mouth, Daisy, Retread, Lois, Jello, Gullah, Compliance, Drano and Beaver.
Insomniac was a few minutes late, so despite participating in a majority of the workout, he gets only honorable mention… no participation ribbon for partial attendance!
Announcements:
1. Sign-up for the Crane Relay… you can either do it yourself, or Slim Fast will do it for you! Everyone who can do Mountain Goat can do the Crane Relay!
10 Goats gathered to find out the answer to the Wheel of Fortune Home Edition final puzzle… Vanna would have been proud to reveal that extremely difficult puzzle… which was revealed in the parking lot…
A trip to Slim Fast Hill!! (duh)
The Thang:
Moleskin
SFH intervals aren’t the longest workouts in terms of mileage, but they definitely suck the wind out of your lungs! It’s not the quantity, it’s the quality… at least that’s what The Mouth has convinced himself of!
Great to have Madison continuing to come out, and always great to have Voodoo join us. Madison, Sensei and Voodoo were all leading the intervals.
Beaver, The Mouth and Venus were never far behind, and Jello, Drano and Gullah were giving 1,000%!
Always a good time at SFH, and is very good interval training for BRR.
Notably Absent with excuse: Retread, Benny, Lois
Notably Absent without excuse: Nomad, Kilowatt, Insomniac, Slice, Fleetwood, Pele, Stay Puff, Tweetsie… hmmmm….
Announcements:
21 Goats arrived at South Charlotte Middle School with permission slips signed by their Mommies so they could go on a field trip off-campus. Humidity was high but bearable… typical June Friday at the Goat!
Plan was simple… head to Rea Road and a tour of Five Knolls… a Devil’s Turn and Fast Twitch staple.
Excellent job! Mileage 5-6.3 miles depending on pace and return choice! That’s a good run!
Moleskin
One thing that drew me to run Five Knolls was that many Goats have never run that street. Going out it has a great hill that is nothing short of Rashambo! Coming back, you get a nice .75 mile grinder uphill. And since the route is new for several, it meant you had to get past the mental to tackle the physical… aka BRR!
It was absolutely AWESOME to have Beaver, Stay Puff and Slice join us! Beaver is returning from a broken leg/hip… STRONG!! Stay Puff and Slice have been doing other things… but great to have both of you out! I know all three will look to be regulars again!
Welcome to Dumpster Fire… he’s joined us a few times over Spring, but great to see you!
Great to have Madison and Gypsy join us! I know you guys are putting in some serious miles, including Thursday F3 Sparta. Please join us anytime you can!
The Mouth has made it 2 weeks in a row… BRR must be getting close!
Everyone put in some good miles this morning! Insomniac gets the “Going The Extra Mile” award… because he did… and he was definitely bait and switched! He’ll get over it!
Announcements:
Thanks to Lois for taking us out in prayer.
20 Goats gathered for a cooler, but still humid June morning for a crowd favorite… :30-:30-1:00 intervals… on Rising Meadows. Here was the program:
Excellent job! Only 4 miles, but a hard 4 miles! Lots of deep breathing!!
Moleskin
Welcome back to a few Kotters back: High Tide, The Mouth, Goonie, Beefeater… great to have you join us! This is a good workout obviously to get ready for BRR… join us when you can!
Thanks to Strange Brew for carrying the water over to Rising Meadow…
Happy Birthday to Compliance!
Thanks to everyone who commits your Friday to make Mountain Goat AWESOME! You guys keep getting stronger, and it shows!!
YHC is trying to get better with timely Back Blasts… not doing so great! Thanks for the patience!
Notable absent: Kilowatt (yes, meant to shame you)
Announcements:
At F3 Mountain Goat, one thing we like to do is keep the muscles, lungs and hearts confused. After 2 weeks on the track, it was time for a trip back to the hills… the Hills of Raintree, that is!
Easy enough plan:
DONE! Everyone got between 4.5-5 miles total! Excellent job!
Moleskin:
A trip to “Slim Fast Hill” is always a good time. I promise you, adding that workout 1-2 times/month will guarantee us to be ready for BRR! You cannot get to the top without being completely winded! And that is GOOD!
Fleetwood led the way, with Sensei, Nomad, Strange Brew, Retread, Insomniac, Drano and Jello giving chase.
T-claps to Gullah, Kilowatt, Damn Gina and Pele for giving 100% every interval! You guys keep getting stronger!
Lois… tremendous improvement every week! The training is really paying off!
Final recognition to Spidey (Ayden Pauls)… Way to give it all you had! We’ll look forward to having both you and your Dad back anytime to join us!
Special thanks this weekend to those who have protected our freedoms! Jello, Nomad and Strange Brew…. thanks for your service!!
Announcments:
17 Goats gathered in the darkness of a breezy but pleasant Spring morning to enjoy a crowd favorite at Mountain Goat… 5-5-4-4-3. The workout went something like this:
Excellent job!! 5-6 miles depending on pace!
Moleskine
Great to have several return Goats from past workouts! Mad, Hairball, Damn Gina, Blades of Glory… great to have all of you back out! And of course, we want you to come back!! Please do! Damn Gina had to leave early due to a blister… get healed and back out there!
Then there’s Wally… who’s been running with us on Saturday mornings at Java, but made his Freshman appearance at MG. Always great to run with you! You know you’re welcome anytime… plus there’s no better place to get BRR-ready!
Looking forward to seeing everyone next week!
Announcement