Graffiti is going to be lead Goat for tomorrow’s Mountain Goat experience! Here’s what he has planned:
1. Warm-up and some stretching; head to the track
2. 2 x 200 at I-pace with 200m recovery after each
3. 8 x 400 at I-pace with 200m recovery after each
4. 2 x 200 at I-pace with 200m recovery after each
5. Cool-down and stretching; DONE!
12 Goats braved the near freezing temps (not really… But you know YHC HATES temps below 65!). Anyway, 9 Goats were disclaimed… Me. Brady was on time… But the same could not be said for Nuke, Early Bird (ironic), and The Mouth who joined us during the warm-up.
Warm-up mile down and back on Strawberry.
YHC gave the Goats brief hope that we could do the workout either in the street or on the track when I asked for a vote… But hearing equal votes, my tie-breaker vote was cast to the track… So to the track we went!
Moleskine
Excellent job! We covered a lot of miles, but everyone maintained very consistent paces! We also did a great job of regrouping during the recovery period.
Great to have Fireman Ed out, but not sure if he was conscientiously objecting, or just wanted to run some miles!
Regulars were strong as always!
Thanks to Mr. Brady for the prayer to send us off.
Announcements
We’ll do 5-5-4-4-3-3 tomorrow as follows:
14 Goats pulled themselves out of bed for a great morning of fellowship and O2 deprivation!
Here’s how it went down:
1. Warm-up mile down Strawberry; Dynamic stretching
2. The Running:
3. Cool-down…. DONE! Completed right at 5.5 miles!
Moleskine:
We had a couple of site FNG’s… Cheese Curd and Slice… welcome! Hard to believe Cheese Curd has never been to a Mountain Goat… YHC assumed he was there primarily to reinforce his annual 363 day boycott of Slim Fast… he pretends to like me for 2 days per year for the Palmetto… For those that don’t know… I’m kidding… partially!
Seriously… great to have both of you!
Then somewhat of a Kotters to Graffiti… not his first time, but definitely a while since you have been posted… Welcome Back!
As always a great job by the regulars! The program definitely would appear to be pretty simple… but the 4:00 run was really a gasser followed immediately by the 200m R-pace.
I personally enjoyed the slight variability of the segments. I stole this shamelessly from Bratwurst!!
I included the links to the calculator below in case you want to add a link on your phone. As you continue to be interested in honing your ideal target paces, you will continue to see the benefits of this type of programming. I know I see it every week!
Thanks to Beefeater for the great prayer out!
If you are new to E, M, T, I, R, or F-paces meaning something, then you’ll want to visit http://runsmartproject.com/calculator/instructions/ and watch the video.
Here’s the Calculator itself – http://runsmartproject.com/calculator/ that will explain Easy, Marathon, Threshold, Interval, and Repetition-pace.
14 PAX put on their party suits (as opposed to Birthday suits), and chose a great way to start their Thursday. And not just ANY old Thursday… but the 2 YEAR ANNIVERSARY of Peak 51!! Having disclosed and dispatched the search party for Dora and Geraldo, we set off in the gloom for a Birthday Extravaganza… ganza…. ganza!!!
The Thang:
Circle up in church parking lot:
Stretching
SSH x 20 IC
Low Slow Squat x 20 IC
IW x 20 IC
Merkins x 20 Single Count
Do them all again for the Birthday Boy!
Mosey to bottom of parking lot for Triple Nickel:
* Run up ramp; 5 Burpees at Top
* Run back down ramp; 5 LBC’s at bottom
* Do that 5 times
Do it again for the Birthday Boy… Squats on top, CDD’s on bottom
Mosey over to ball field for some fun at the zoo:
* Bear crawl forward to fence; Bear crawl backwards to starting line x2
* Crab walk forward to fence; Crab walk backwards to starting line x2
Plank up for Tunnel of Love… everybody goes 2 times.
Mosey to low walls by the school…. Step-ups x10 each leg x2
Mosey back to parking lot for quick Mary:
Dolly x20 IC
LBC x20 IC
Do them both again for the Birthday Boy!!
Moleskine
HAPPY BIRTHDAY PEAK 51! Our first workout was on May 1, 2014. The site has had incredible support from all of you… and it only works based on the dedication of EVERY man that drags his butt out of bed on Thursday mornings to come and encourage each other while pushing themselves to work harder than they might do on their own. YOU GUYS ARE AWESOME!
Geraldo and I launched this site 2 years ago, and we felt it was a good occasion to tap the next men to lead the site.
We are very pleased to announce that Sensei and Booyah are going to be the new site leaders for Peak 51. I’m excited that both of these men have accepted the leadership roles, and they will make sure the site keeps going strong! Geraldo and Slim Fast aren’t going anywhere… we’re all in this together!!
In case you were worried, Dora and Geraldo finally showed up. They went on a Pre-Ruck, and I guess when they saw the Welcome to Union County sign, they decided they should turn around and come back! And yet… they STILL beat The Mouth…. !!!
Great to see some of our newer PAX starting to make Peak 51 a regular post: Capri Sun, Hoagie and Snoopy… you guys are doing awesome! Thanks for making us a regular part of your Thursdays!
Little Mike and GrapeJuice… you guys are more than regulars, but great to have you with us at Peak!
And the site wouldn’t be what it is without the long-timers… Geraldo, Dora, Nomad, Sensei, Rivet, Freedom and Smokey! Thank you guys for the effort, and the encouragement!
Announcements:
1. Keep The Count (Jason and Judy Clark) in your prayers… Jason’s Dad passed away late last week and they had the funeral today in Arkansas.
2. Keep Rivet and his wife in your prayers… they are going to find out the sex of their baby today!!
3. Red, Light and Blue is on Saturday May 14. Plan to be at the Sugar Creek Brewery on Friday May 13 at 7:00 for War Stories with US Military Veterans.
Join us in the morning for a great running workout. ALL RUNNING LEVELS WELCOME!!
Meet early at 0500 for a conversational warm-up mile. Main Event at 0515.
We will do the following:
1. Warm-up; stretching
2. The Running:
3. Cool-down; stretching
| 1Mile Goal | , | 400m Goal Split | , | 400m F-pace split | , | 200m F-pace split |
| 0:05:00 | , | 0:01:15 | , | 0:01:11 | , | 0:00:35 |
| 0:05:30 | , | 0:01:23 | , | 0:01:18 | , | 0:00:39 |
| 0:06:00 | , | 0:01:30 | , | 0:01:26 | , | 0:00:43 |
| 0:06:30 | , | 0:01:38 | , | 0:01:34 | , | 0:00:47 |
| 0:07:00 | , | 0:01:45 | , | 0:01:41 | , | 0:00:51 |
| 0:07:30 | , | 0:01:52 | , | 0:01:49 | , | 0:00:54 |
| 0:08:00 | 0:02:00 | , | 0:01:56 | , | 0:00:58 |
14 Goats including FNG Topless assembled in the partly cloudy/soon to be water-logged Spring skies for another installment of F3 Mountain Goat. We disclaimed, and only had to wait a few seconds for Venus to park his car and join us. Here’s how it went down:
The Thang:
1. Warm-up down Strawberry Ln; back to SCMS… mosey to track for some dynamic stretching
2. Do the following ladder – I-Pace/(Recovery): 200/(200) – 400/(400) – 800/(400) – 800/(400) – 400/(400) – 200/(200)
3. Finished with .75 mile cool down (except for Frasier who completed 1.00 mile!)
Done! We covered around 5.5 miles give or take!
Moleskine:
Always a great job… and always an honor to lead these great men!
I had checked the forecast and there was NO rain in the forecast until mid-morning… their tongues spoke falsely! I told Nomad it was very BRR-esque to have some spitting rain! It actually helped to refresh, so all in all it was pretty much over before it started!
Welcome to FNG Topless, who was EH’d by Icicle! Great to have you join us, and we look forward to having you back out many times! Topless wasted no time bringing the “guns” out, and proceeded to do an awesome job for his first time running this much in a while!
Frasier led the pack all morning, but Voodoo, Icicle, Gomer Pyle and Booyah were never far behind!
Always great to have the regulars out, and you guys were solid as always: Geraldo, Retread, Nomad, Icky Shuffle, Early Bird, Insomniac and Venus.
Booyah took us out with a great word of encouragement!
I’ll keep this short:
1. Warm-up and stretching; mosey to the track
2. Ladder I-Pace/(Recovery): 200/(200) – 400/(400) – 800/(400) – 800/(400) – 400/(400) – 200/(200)
3. Cool-down and stretching
See you in the morning! Slim Fast
22 men (a Peak 51 “peak”!!), including one FNG (Capri Sun) wanted to begin their day with some moseying and exercising so they came out to Peak 51. The disclaimer was given and we set out for the following.
Mosey around the front of Matthews Elementary School and circle up for COP
SSH x 20
IW x 20
Windmill x 10
Leave the parking lot and mosey to entrance of Greenway on Trade St. This stretch of greenway sits right up against some backyards so we used our quiet voices for cadence and chatter. If only our 2.0’s could have come along and seen how it is done!
Squats x 10 IC
Merkins x 10 IC
Flutter x 10 IC
Indian Run to the rocks and fountain on Greenway
Squats x 20 OYO
Incline Merkins x 20 OYO
Dips x 20 OYO
LBC x 20 OYO
Mosey to the corner of Clearbrook & Deercreek. Naturally at 5:45am everyone and their neighbor decided to leave for work which added an element to the next set of exercises. Maybe our quiet voices were not so quiet after all. Or we could have used our normal voices since it didn’t matter.
Squats x 10 IC
Wide Arm Merkins x 10 IC
Dolly x 10 IC
Mosey to Baucom Park
Squats x 20 OYO
Decline Merkins x 20 OYO
Dips x 20 OYO
Sit Ups x 20 OYO
Indian Run to FBC side parking lot
Squats x 10 IC
Diamond Merkins x 10 IC
Rosalita x 10 IC
Mosey over to the playground equipment for 2 rounds of
Pull Ups x 5
CDD x 10
LBC x 15
And that’s time. Great job by everyone out there. If you accomplish nothing else today, you have gotten in 2 miles running, 100 squats, 100 merkins and 130 reps of some ab work. Great to see some folks who have not been to Peak in a while.
Welcome to Capri Sun our FNG. Please come back.
Thanks to Slim Fast and Booyah for the company on the prerun. I certainly appreciated getting back out there for my normal Thursday ritual.
Lots of folks out there today, so chime in with any chatter I might have missed. It was an honor to lead and appreciate Slim Fast and Geraldo giving me the opportunity.
Kilowatt challenged everyone who wants to lead to step up!
Thanks to Smokey for the great send-out prayer!
Announcements:
Ahhh… the steamy sounds of Berlin… were NOT heard this morning!! However, 13 goats entered the coolness of the Spring morning to exhaust their lungs of air while pushing their muscles, stamina and form to new levels! By 0515 we were surprising all accounted for… both Nuke and Insomniac were present, and Mr. Brady had already informed me he was out… so we disclaimed and off we went.
The Thang:
1. Warm-up jog down Strawberry Ln, then stop halfway back for some dynamic stretching
2. 2 sets of :30-:30-1:00 at I-Pace with recovery jog between each back to the starting point
3. 1 set of 1:00-1:00-2:00 at I-Pace with 2-3 minute recovery jog between each back to the starting point
4. Repeat 2 sets of :30-:30-1:00 at I-Pace with recovery jog between each back to the starting point
5. Final 1:00 at I-Pace; Recovery/Cool-down jog back to parking lot, light stretching…. DONE!!
We completed between 5 and 5.5 miles… EXCELLENT JOB!
Moleskine:
You guys never give up! Lots of heavy breathing out there… but everyone continues to develop their running form and stamina as evidenced by not only the consistent pace of each of the runs, but also the pace itself. You guys are getting faster, and stronger!
HUGE welcome to Beefeater who YHC forgets is a site FNG… but not anymore! Great to have you, brother! The same for Gomer Pyle and Band-Aid, who are not site FNG’s, but aren’t as regular. You guys are very welcome to come as much as you want! Excellent job from all 3 of you this morning!
Brat and Joker led the segments… until Insomniac decided to leave it all on the last :30 segment… It was definitely as moving, if not more so, than Chariots of Fire… I think I heard it playing!
Tclaps to Icicle for joining YHC for a pre-run, plus sporting a new hair-less-do… he is just waiting for it to get a little warmer to show it off!!
Retread, Booyah, Nomad, Brew and Nuke… you guys are the heartbeat of the workout! Thanks for being there week-in/week-out and giving 100%.
Insomniac took us out with a great prayer.
Announcements:
1. Indian Land convergence on Saturday starting at 0630 at Indian Land Elementary. 0600 opportunity for some obstacle work.
2. Fastest 5k “competition” on Saturday May 21 at 4:00 at Fort Mill High School. Let Slim Fast know if you are interested in running as a team. Check the website for more details.