15 Mountain Goats gathered at South Charlotte Middle School for another installment of Mountain Goat. Warm-up at 0500 and launch at 0515. Format was to run an extended distance at a theshold-ish pace… which is about 1-1.5 min/mile over your mile race pace. Here is how it went down:
Total 5 to 5.5 miles. EXCELLENT JOB BY EVERYONE!!
Moleskine:
This is a somewhat new format. YHC wanted to work on pacing, especially for those planning to run in the BRR… and to maintain a pace faster than a “fellowship” pace for an extended distance.
We learned some points from the run, and will definitely like feedback from the PAX… but I would like to propose that we add this to our rotation to practice longer distances as sustained paces that are moderately “uncomfortable.”
It is absolutely AWESOME that Tweetsie and Lois keep coming back! They are attending multiple workouts in Area 51, and giving 100% every time! They are “in-training” for BRR 2017… we confirmed that this morning… (I didn’t hear them deny the challenge!!)
T-Claps to Geraldo for keeping Lois company during the run, and Frasier for keeping Tweetsie company! Iron Sharpens Iron, and Geraldo and Frasier showed that this morning!
Great to have Dumpster Fire join… Quick story… when I was coming off of Rosecliff onto Strawberry, I passed a lady walking her dog. Then as I rounded the corner, there’s this guy with no shirt on lying in a driveway stretching. So as I pass, I’m thinking it looks like Dumpster Fire, but then I’m thinking it’s a homeowner that is just out getting ready to run… IT’S DUMPSTER FIRE!! He hops up, and all I can think of is… “What in the world did that lady think when she saw Dumpster Fire lying in that driveway?” And why in the driveway??? I will expect DF to give his side of the story!!
Pele… you continue to rock!!
Great to have Draino back out for the festivities. Venus… always a pleasure to have you join!
Voodoo, Daisy, Sensei, The Mouth, Nomad were strong as usual… and great to have Retread back from his extended vacation!
Announcements:
It takes a BIG man to admit when he has shamelessly poached a running workout from another workout (a.k.a. Swift)… and I’m NOT a BIG man!!
12 Goats including 1 FNG (Tweetsie) gathered in the darkness of the South Charlotte Middle School parking lot under a sweltering blanket of low clouds and humidity to tackle another adventure of F3 Mountain Goat.
Here WAS the THANG:
Excellent job out there! We were right at 5 miles!
Moleskine
Voodoo raised the bar last week on Mountain Goat Q… so to raise my game… I stole shamelessly from the Swift workout. And while I provided full disclosure of said plagiarism… The Mouth still showed up for a second helping of 1-mile intervals!! That either says a lot about his dedication, or more about his questionable decision making… I provide the facts… you decide!
Triple, triple t-claps to FNG Tweetsie (Jonathan Edwards) who blindly followed Lois (FNG last week) to post his first time at Mountain Goat. If Lois has a black-eye next week, I think I know why!
But seriously, it as AWESOME to have both of you join us! You both did great, and I can’t wait to see how you both become stronger!
Goon joined us for the first 20 mins, but either needed to cut short because of a nagging injury… or got a better offer at Panera after he made it to SCMS! Seriously, I hope the injury gets better soon! You did the right thing… don’t push it!
Great to see Venus back out. We’ve probably missed each other, but I haven’t seen him in a few weeks. Excellent job!
Sensei is coming off of his Nationall Beep Ball Association World Series run where his team took 5th out of 20 teams Nationally. CONGRATS!! While each of the games were intense, apparently Sensei was living the life of Charlie Sheen in Major League post games… soooo… Sensei is spending his first week back re-acquainting himself to O2 deprivation and long distance running with YHC. I know just the cure for that “hangover”!!
Voodoo, High Tide, Nomad, Pele… strong as usual!
Insomniac… dude… 6-months ago you would have been 2-min/mile slower! Great job in building your running abilities!
The Mouth lead the pack on the track for both segments, and made sure Lois had a running buddy. Voodoo obviously did well enough so Lois felt like coming back this week… and bringing a buddy… and then The Mouth comes along… Which begs the question if there should be a “The Mouth Disclaimer”… which, of course, is what she said…
Insomniac took us out in prayer.
Announcements (Slow time of year!)
8 hearty Goats gathered at South Charlotte Middle School for another installment of F3 Mountain Goat. Even The Mouth was on time!! YHC and Gumbo did a quick pre-run warm-up and turned in the parking lot to see the other 6 eager faces!
Having disclaimed we took off for a simple yet effective program:
1. Warm-up down Strawberry Ln. into Rosecliff. Gather at bottom of Spackler Hill for some dynamic stretching.
2. :30 second I-pace; recover back to start
3. :30 second I-pace; recover back to sat
4. 1:00 I-pace; recover to pick-up 6, then mosey to next start location
5. Rinse and repeat for 5 sets
6. Cool-down back to SCMS; stretching during name-o-rama.
DONE!! 5.5 miles on my watch!
Moleskine:
As always, excellent job out there! We switched up a bit to have some different hill grades, even some down hills! The humidity made it feel like a blanket!!
T-claps to Gumbo as site FNG! Great to warm-up with you and the quick visit… and for those of you that might not know Gumbo… he is fast and strong!! You are always welcome to join us on Friday Mornings for Mountain Goat!
Awesome having Dumpster Fire join us! It’s been a while… I don’t think that was your first… nonetheless… great to have you and will look forward to you being out there more often!
Insomniac was digging it out… excellet job brother! Same as always for Nomad, Retread and Daisy.
The Mouth, of course, did not disappoint… and he keeps getting stronger each week! Just think if he applied himself!! 🙂
Great prayer from Nomad, especially in light of the tragedy in NIce overnight.
Announcements:
Goats,
Huge apologies this BB has taken this long to get out! Nothing short of poor time mgmt on YHC’s part!
13 Goats (+ Mash’s Dad providing ground transportation) gathered at South Charlotte Middle School for another humid edition of Mountain Goat.
As indicated in the Pre-Blast, we did the following:
1. Warm-up mile down and back on Strawberry Ln and finish at the track
2. Dynamic Stretching
3. I-Pace Ladder:
100 x (2) with 100 recovery in between
200 x (2) with 200 recovery in between
400 x (2) with 400 recovery in between
800 x 1 with 400 recovery… then reverse the ladder starting with 400 x (2)… this was an audible as we were running out of time.
Everyone finished close to the “bottom” of the ladder. Great job on a very humid morning!
Done!! My watch showed 5.6 miles… so between 5.25-6 miles total!
Moleskine:
Excellent job! T-claps to Mash for coming early for the pre-run… and thanks to Mash’s Dad for bringing you! I know he is proud of you!
Brat and Honey Bee led the way, as you would imagine! Great to have Honey Bee join us… he has guest Q-d, but great to have you giving Brat some company! For the record, both went “guns out” about 1/3 of the way through the workout!
Great to see Tiger Rag out! He is getting his BRR interval training in!
Strange Brew, Daisy, Retread, Nomad and Pele are all putting in the miles in preparation for BRR. These intervals will definitely build VO2 capacity that will be needed at about 2:00 AM on Saturday Sept 9!
Early Bird and I had the opportunity to discuss how his I-Pace now seems so much easier than several months ago! That is called improvement!
Great to have Insomniac and Dumpster Fire with us! You guys keep getting stronger! Your determination is evident, and is what makes Mountain Goat so special!
Announcements:
1. F3 Golf July 29
2. If you are interested in being a driver for a Blue Ridge Relay Team, see Slim Fast or Strange Brew.
3. F3 Dads… check the schedule.
24 men, including 2 FNGs posted to Peak this morning to see how much weight could be lost through sweat. It was plenty muggy, and the best/quickest way to sweat is to run and keep running. With that in mind we did the following.
Mosey around the front of FBC to side parking lot and circle up for COP
SSH x 20
IW x 20
LSS x 20
Mosey over to the track for the following
Take a lap around the track, stopping at the halfway point and at the end for 5 Merkins
Repeato with 10 Merkins
Repeato with 15 Merkins
Move over to the playground equipment for 3 rounds of
Pull Ups x 5
Lunges x 10 (each leg)
LBC x 15
Mosey back to the track for
Take a lap around the track, stopping at the halfway point and at the end for 5 Squats
Repeato with 10 Squats
Repeato with 15 Squats
Mosey over to the wall for PC
Round 1 – 30 seconds
Round 2 – 50 arm raises
Round 3 – 50 arm raises
Mosey back to the side parking lot for 3 rounds of sprints
AYG from one end of parking lot to the other, recovery jog back to starting point
Mosey back to the starting point for Mary
LBC x 20
Flutter x 20
Dolly x 20
And time was called.
A good crowd showed up, including 2 Charlotte Eagles players who absolutely smoked everyone on the gassers. I’m pretty sure they were not even breathing hard. Anyways, it was great to have them and they are welcome back anytime.
I heard lots of chatter, though I missed specific conversations. I suppose this means folks are in good shape and getting ready for BRR. Please chime in with anything worth noting.
Thanks for the takeout by Simba.
Announcements:
11 Goats made their way to South Charlotte Middle School for another installment of F3 Mountain Goat… and one workout closer to BRR!
After a very heartfelt disclaimer, we headed to Strawberry Lane for the following:
1. Warm-up mile followed by dynamic stretching
2. :30 seconds at I-Pace, recover back to start
3. 1:00 I-Pace, recover back to start
4. 2:00 I-Pace, finish at start, 1:00-ish Recovery
5. Rinse and Repeat x4
6. Cool down run back to parking lot/final stretching
Done! 5-5.5 miles total depending on pace!
Moleskine
Excellent job once again! This is a deceptively tough regimen! I noticed everyone was very consistent for each segment… which is the key.
YHC noted that we don’t need headlamps any longer… the sun was coming up by 5:30!
Welcome to Mr. Bean. Great to have you out, and great job! This makes two weeks in a row for representation from SOB… is there a merger/acquisition in the works??
Also great to have Tootie back out! Excellent job!
The Mouth had all parts of his game working… which is of course what she said…. !
Huggy Bear, Daisy, Retread, Sensei, Slice, Brew… solid as usual!
Pele… always giving his best… always getting stronger!
Always an honor to lead such a fine group of men!
Announcements:
1. F3 Dads at both Ballantyne and Col Beatty Park
2. F3 Golf July 29
3. Race shirt orders… see website and email.
4. Mr. Bean gave first notice for F3 Christmas Party on 12/2… start planning now!!
Great take out prayer by Strange Brew.
Boys… all running levels are welcome!! Tomorrow we will do the following:
1. Warm-up/stretching
2. :30 seconds at I-Pace, recover back to start
3. 1:00 I-Pace, recover back to start
4. 2:00 I-Pace, finish at start, 1:00 Recovery
5. Rinse and Repeat 4-5 times
For those that just completed the timed mile, your I-pace is about 30-seconds/mile pace slower. Looking forward to seeing everyone at 0515, or 0500 if you want to get a warm-up mile in.
Slim Fast
11 Goats weathered an early morning shower and the real possibility that the track would be under water to run the Mountain Goat timed mile.
Apologies for the delay, but all timed mile results were not official until Sunday. We have received confirmation from the F3TMAORAMGAOA that confirms the following results:
| Name | 6/3 Timed Mile | Fall 2015 Timed Mile | Delta |
| Frasier | 4:57 – PB | n/a | |
| Haggis | 5:28 | n/a | |
| Slim Fast | 5:38 – PB | n/a | |
| Strange Brew | 6:19 – PB | 6:52 | -0:33 |
| Early Bird | 6:21 – PB | 7:11 | -0:50 |
| Nomad | 6:54 – PB | 7:18 | -0:24 |
| Slice | 7:22 – PB | n/a | |
| Retread | 7:27 | 8:01 | -0:34 |
| Pele | 9:48 – PB | n/a | |
| Kilowatt | 10:15 – PB | n/a |
Outback was in attendance, but made the right decision not to aggravate his plantar fasciitis, so he volunteered as timekeeper and encourager. YHC did observe Outback getting some LBC’s and other core exercises in while the other Goats were pushing themselves.
After the timed mile and some recovery laps, we divided into 3 teams to run the ultra-competitive 4×400 relay with late Olympic qualification implications… or maybe not.
Nonetheless, it was a great morning for running the mile… here is the breakdown…
Moleskine
There is not enough that can be said about how impressive the Goats are! Many of the guys on this list couldn’t run a mile 3-4 years ago… and by the PB’s, you can see that they are not only running miles for time, but running them very strong!
First off… we must recognize Frasier for the first recorded sub-5:00 timed mile in Area 51!! Congrats on that new record and benchmark!
Right behind Frasier was Haggis, who was representing SOB along with Outback. Frasier and Haggis are those guys in F3 that are always strong… and what I appreciate the most is that they are very humble about their abilities, and they are always encouraging others both by word and example. Thanks to both of you guys for leading the way.
To start off the morning, Strange Brew stated how humid it was, and that he didn’t expect many PB’s, much less than his own. He must have inspired himself! What I saw on that final 100M was Brew running strong for a PB of 6:21! Great job! You are becoming a Southern Boy all the time!!
After Brew was Early Bird. EB has really improved over the past 6-mos. He had the largest delta from last time. Congrats on the PB!
Following EB was Nomad… RESPECT! Nomad posted his PB which was sub-7:00! STRONG!
Next was Slice, who is relatively new to Mountain Goat. Strong finish, brother, with at 7:22 PB!
Retread finished strong! He didn’t get a PB… but here is Retread’s PB…. He is posting to 2-3 running workouts per week! I know he is getting stronger just based on his stamina and form!
Pele and Kilowatt…. You guys are AWESOME!!! Both have been recuperating from injury in the Winter… Kilowatt had shoulder surgery in January! Pele and Kilowatt represent what Mountain Goat is about! Guys who are building stamina and running strength later in their exercise “careers”. Thank you both for taking the time to get healthy, then inspiring all of the men of F3 with your desire to push yourselves! Both set PB’s in the mile, and that is only the beginning!
Brew and I are committed to running the timed mile in conjunction with Swift. For those that couldn’t participate or felt you weren’t ready… there will be more opportunities!
Ok… would love to type more, but I need to get this sent out!!
Sound-off on anything I missed!
10 Goats with clearly questionable senses showed up at South Charlotte Middle School Port for a rather soggy edition of F3 Mountain Goat. Strange Brew and YHC did a short pre-run and we were wondering who would be silly enough to get out of their warm, dry beds to come get soaked and gassed! The Men of F3 Mountain Goat… that’s who!!!
Everyone was also on time! So we disclaimed quickly and set sail for Strawberry Ln for a warm-up mile and some stretching. The program was very simple:
1. 400m I-Pace/400m recovery
2. 800m I-Pace/400m recovery
We did that 3 times plus 1 extra 400m, followed by recovery cool-down, some quick stretching… DONE!!!
We completed approx. 5.5 – 6.0 miles.
Moleskine
Excellent job out there today in less than ideal conditions! YHC suggested it was just heavy dew… but if I’m honest with myself, it was at a minimum a heavy fog!! Very BRR-esque!
Great to have BOG out for the 2nd straight week! Thanks for starting to make MG a part of your week!
The other regulars are just plain strong… I always say it because it is always true!
I heard Booyah telling Nuke that he regrets taking 13 days off (sickness and M-travel)… and we missed him! Great to have him back… you’ll make those days up quickly!
The Mouth was questioning why his HR monitor was spiking during cool-down. I reminded him that while his body was cooling down, his mouth was ramping up… and obviously that takes a lot of energy!!
Geraldo felt right at home as we were probably a little closer to “rucking” than “running”!
Icicle, Retread and Nomad… knocking it out strong!
Best of luck to Strange Brew on his Fast 5 run tomorrow!
Announcements:
1. Day 0 Convergence at 7:00 on Saturday 5/28
2. F3 Convergence at SouthPark Mall on Memorial Day 5/30… check the website for the schedule of activities.
We’ll head to the streets in the morning for the following: