Posted by Slim Fast on behalf of Insomniac:
14 points – the difference between the winners and the losers in the Superbowl. Still fresh on the minds of 9 Pax ready to repent of their losing ways in the gloom surrounding Basecamp, and undeterred by hangovers, cold, or depression, we got down to it. As YHC rendered his typically obscure and informal disclaimer to no one in particular, we moseyed around the parking lot for an opening lap, landing in a circle:
It was standard fare for post-loss depression workout, but YHC had the added treat of losing a toenail that apparently died when jamming his toe at the Thanksgiving Turkeybowl tourney… but I digress if only to talk about something other than our team losing the biggest game in sports. The 8 hungry men eager to stuff the pain down in the hurt locker with some old-fashioned work made YHC proud, though, and honored to lead through the gloom once again.
14 Goats braved a light flurry of snow, a strong head wind, and the promise of max V02 consumption to join another installment of F3 Mountain Goat! As we gathered in the unfamiliar yet expected blustery February darkness, this is what awaited the Goats of F3:
1. Warm-up down Strawberry and back to SCMS
2. Dynamic stretching back to starting point on Strawberry Ln.
3. From the starting point run :30 seconds at I-pace, then jog back to starting point
4. Rinse and repeat :30 seconds, jog back to start, then rinse and repeat 1:00 minute and jog back to start.
That is Round 1… do 5 Rounds total.
5. Bonus Round: 2x 1:00 I-pace, with :30 second recovery, then audible I-pace to Hwy 51 (approx. 1:30), mosey back to parking lot.
DONE! 5 – 5 1/2 miles completed. EXCELLENT JOB!!
Moleskine
Excellent job out there this morning! It was pretty brisk with the blustery wind and light snow flurries to start with, and yet 14 Goats were not deterred!
Triple claps to Redlegs and Carlton who both posted for their respective 2nd posts each. Both of you did great, and are more than welcome to join us as much as you can!
Insomniac lived up to his billing as he was pulling in as we were leaving the lights of SCMS… Better to have you late than not at all! Plus, you worried me last week being on time… I thought you might have been having a mental lapse of some sort, so all was right this morning!
Nuke was uncharacteristically later than Insomniac, but found us just in time to deplete some O2!
Brat and Mr. Brady led the parade for each segment, but Voodoo wasn’t far behind. I also noticed that no one was ever too far behind, and each segment we were all pretty consistently distributed when YHC called “time”, which is the whole point!
Great to also have Venus back out after a few weeks, and Huggy Bear returned from brief illness.
I had to call an audible at the end based on good advice from the PAX to not go further away from SCMS for the final segment. Next time, we will add the Bonus round in earlier so we get to do the full 2:00 run.
Announcements:
1. Venus’ friend Joe Miller is battling colon cancer. There is a 5K on 3/5 called Get Your Rear In Gear . His team is called “It’s Miller Time”… consider running or giving to the team.
2. Ballantyne group is starting a Sunday morning run. This Sunday at 6:00 from Kohl’s at Marvin and Rea Rds.
3. Talk to Brat or Turkey Leg if interested in participating in the Blue Ridge Relay. For Insomniac’s sake… you’ve already started training!!
We will plan to return to the streets of Raintree for some familiar and always crowd pleaser 30-30-1 intervals with bonus 1-1-2 intervals.
Rain, snow or shine, we will
1. Warm-up/stretching on Strawberry
2. From starting point, run :30 at i-pace, slow jog back to starting point
3. Rinse and repeat for :30, then rinse and repeat for 1:00
4. That is 1 round… we will do 5 rounds.
Bonus:
2 rounds of 1:00, 1:00 and 2:00 intervals
Looking forward to the morning! Slim Fast
YHC only has lame excuses as to why this is so late to be posted… And mostly lame because 10 Mountain Goats didn’t use any excuses for not getting up on a brisk January morning to come exercise their legs and lungs! Great morning… Here’s how it went (pretty simple):
Done! 5.25-5.75 miles.
Moleskine
One aspect of running I am far from qualified to lead is pacing. I tend to go out too fast, and either kill myself to finish at the pace, or slow down, creating a positive split! I would like to continue getting better, so this morning featured 3 different paces. YHC could really feel the different paces between T and I paces especially.
if you want to see your target paces, you use this calculator here: https://runsmartproject.com/calculator/
Great to have Insomniac out for his inaugural Mountain Goat. Just ask the other regulars… You WILL get better!
Also great to have Early Bird back out… Although taking Insomniac’s spot of being late!
Joker lapped everyone… Always strong!
Ironsides, Freedom, Sensei, Nomad, Strange Brew, Retread… You guys always impress with your effort… Nothing left on the track!
Great prayer from Insomniac to take us out!
No announcements.
For you night owls… here is the pre-blast for the workout that will happen before most of you read this!
We will have some long intervals and short intervals, but the main thing is we will vary pace… so use the calculator to determine your appropriate pace: http://www.runsmartproject.com/calculator/
The workout will be:
1. Warm-Up/Stretching
2. 800×2 at T-Pace, with 400 recovery after each
3. 400×4 at I-Pace, with 400 recovery after each
4. 100×8 at R-Pace, with 100 recovery after each
5. Cool Down/Stretch
Looking forward to seeing everyone in the AM! Slim Fast
6 men braved the soupy and soaked conditions to climb Peak 51 ONE MORE TIME in 2015. During the workout, Samoa, the Christmas Islands, Kiribati, Chatham Islands and New Zealand all celebrated the New Year… so in solidarity with our future F3 Brothers there, we celebrated along with them.
Having disclaimed in the parking lot, we headed to the FBCM parking lot for the following:
COT
1. SSH x 16
2. IW x 16
3. Merkins x 16
4. Low Slow Squat x 16
5. Peter Parker x 16
6. Lunges x 16
7. Mountain Climbers x 16
Move to opposite side of parking lot for a gauntlet run down and back, stopping at each light pole (4 total) for the following:
Rd 1: SSH x 20; Merkins x 16
Rd 2: Squats x 20; LBC x 16
Move to driveway next to FBCM for some Tabata-style circuit. This features a 1:00 minute clock that we exercise for :40 seconds while listening to some of YHC’s favorite music, then rest for :20 seconds. We did 16 intervals, and each PAX called an exercise. Here’s where my memory will fail me, so if I miss one, please add in the comments:
Not in order, we did… Russian Twist, SSH, Burpees (twice), Jump Squats, Squats, People’s Chair w/arm presses, elbow plank, BTTW, hand-release merkins, jail break through parking lot, LBC, Rosalita, Jack Webb, Lunges, and 1 other I can’t remember…!!
Back to the wall for 2 rounds of People’s Chair with 36 (20+16) arm presses.
Final circle for Mary:
Moleskine
Great to workout with you fellas on this last day of 2015!
Everyone pushed hard! It was great having Drop Thrill back out after a few weeks of recovery.
Rivet has become a regular, and Freedom, Tawny and Insomniac always bring it strong.
We missed Geraldo who was rucking in the Himalayas, and Sensei who said something about staying an extra day at the beach in Miami… Just playing…. Get feeling better!
Rivet took us out in prayer.
Announcements
7 Goats emerged under the light of a rare Christmas Night Full Moon for an even rarer Boxing Day/Saturday edition of Mountain Goat. Having disclaimed, we set off for the track to accomplish the following:
We covered between 5.5-6.0 miles.
Moleskine
Excellent job out there for a non-standard Mtn Goat day, and the day after a lot of festivities! Neither Strange Brew nor YHC knew how many to expect given the day change and Christmas travel.
What a great PAX… For those that missed, you missed one of the tougher workouts in my opinion if for nothing less than the 5 minute segment at I-pace… That is a longer time than you think!
Great to have Pele and Stump Hugger both back out from some nagging injuries.
Freedom was giving all as usual, and brought his brother Scrubs (Jeff) out, who was was the only one possibly not challenged by the workout. Scrubs is definitely a strong runner!
Great to have Geraldo join us without a ruck… And of course Strange Brew always provides stability along with 100% effort!
I’ll be honest that I wasn’t looking forward to the workout based on said 5-minute segment, which is why I NEEDED to do it! We’re 2 weeks out from Joe Davis Run, and you guys are ready!
Brew took us out with a great prayer!
Announcements
Mountain Goat will move to Saturday 12/26, which is known in several other countries as Boxing Day. We will meet at the same time 0515 at South Charlotte Middle School, and complete at 0615.
We are 2 weeks out from the Joe Davis Run… and you guys are doing AWESOME! This workout is for ALL levels who want to increase their endurance and running form!
Tomorrow, we will do 5,4,4,3,3, which is:
1. Warm-up/stretching
2. Run 5 mins at Interval (I Pace), then 4 mins recovery
3. Run 4 mins at Interval pace, then 4 mins recovery
4. Run 4 mins at Interval pace, then 4 mins recovery
5. Run 3 mins at Interval pace, then 3 mins recovery
6. Run 3 mins at Interval pace, then 2 mins recovery
8. Cool down and stretching.
See you in the morning! Slim Fast
10 brave souls ignored the pending atmospheric disturbances to experience one more climb to Peak 51. Having disclaimed, we took off for something that went approximately like this:
TOP (Tour of Pain) – consisted of 6 stops around the Matthews Elementary campus and nearby for the following at each stop:
SSH x 20
IW x 20
Merkins x 10 (in cadence)
Low Slow Squat x 20
CDD’s x 10 (in cadence)
The rain became more steady by stop #4, but we proceeded… no rain ever hurt anybody! The final stop was on the stage in Stumptown Park… aka our all-weather workout facility exclusive to Peak 51!
After the final Tour Of Pain circuit, we split into 3 teams of 3… staying on the stage. 3-man bear crawl relay, while other two partners do squats. Rinse and repeat with backwards bear crawl.
2 45-second people’s chair… DONE!
Moleskine
The weather didn’t deter today… you guys did awesome! I konw it doesn’t look like much, but my thought was to do the Tour Of Pain relatively quickly, no breaks, and move quickly between exercies to keep the heart rate/breathing up. Hopefully it got close to that!
Great to have Fix it Felix back out!
By the time you read this, Freedom should be a GRANDFATHER!!! RESPECT!!! We’re very happy for you and your family! Super-congrats!
Geraldo did solo pre-ruck (at least he walked off into the darkness…), and Sensei and Slim Fast did sad clown pre-run.
Announcements:
1. Joe Davis Run 1/9/16 — get signed up at https://joedavisrun.racesonline.com/
2. We will plan to meet for Peak on 12/24 and 1/31 on normal schedule.
3. If you’re interested in BRR, talk to Slim Fast.
With 4 weeks until The Joe Davis Run, we decided to push our mileage up a bit this week. The plan was simple… the running… not so much.
The Thang:
1. Dynamic stretching in parking lot… head to track.
2. 1-mile warm-up; final dynamic stretching while Slim Fast explains the routine:
3. Run 400m at I-pace, then 800m at I-pace + 10-15 sec/lap, then back to I-Pace for final 400m. After the mile, recover jog pace for 5 mins (we regrouped). That is 1 set… we did that x3.
4. Final stretching… Done!!
My watch captured 6.25 miles, so most everyone got 6-6.25.
Moleskine:
Excellent job again out there! This seems like a simple workout, but even within the set, after the 3rd lap, you are really huffing! Hopefully everyone was able to meet their target lap pace using the iPad timer. This workout both builds endurance and v02, plus works on developing the ability to increase your pace at the end of the race.
T-claps to Dora and Geraldo and for the pre-Ruck, and then joining Mountain Goat… and Zombie for the pre-ruck, then 1-hour of ruck v2.0!
Great to have Ironsides out for I believe to be his Mtn Goat FNG. Excellent job!
Joker and Turkey Leg led the pack on all of the sets, but nobody was very far behind them! Great effort from everyone!
Announcements:
1. If anyone can help Geraldo on Christmas Party at 5:00, please come early.
2. Bring toys for Alexander Youth Network to the Christmas Party, or to any workout between now and 12/19.
3. If you have any clothing you would like to donate to Tailored Made, bring those to workouts as well. We will get them to Happy.
4. Be watching for a potential 12/26 Boxing Day version of Mountain Goat so that we don’t lose a week heading to Joe Davis Run.
5. If you are interested in running on a 12-man Blue Ridge Relay team, contact Slim Fast at mcalisterlance@gmail.com. This will be a great opportunity if you’ve never done one before.