Another humid Chapel Hill morning. Felt even more muggy in the parking garage where we all assembled. 15 in total came out to tackle Churham’s hardest Tuesday workout, The Goat.

Warm-Up: 

• 2 Laps around Hooker Fields (needed the second so some stragglers could get a lap in)
• High knees
• Butt Kickers
• Frankensteins

Progressive 1k Repeats

YHC has noticed in his Strava stalking of Ito and others, that 1k intervals is a very common interval distance for long distance runners. We would run 5-1k intervals with a 200m recovery run in between. YHC challenged the PAX to run the next 1k faster than the one previously. YHC’s min/mi goals for himself were 8:00, 7:30, 7:00, 6:30, and 6:00. YHC found using the lap button and using the lap pace was the best way to pace this out.

Hill Sprints

Next up, we jogged over to the OEC and down the driveway entrance. YHC instructed the PAX to sprint up the hill to the 3rd light post and then jog back to the bottom. On our fourth and final sprint, we went all the way to the top.

Mary:

Not this time.

COT:

• Labor Day convergence in Durham for Devil’s Ridge and Jolly Roger. Time TBD
• Keep November 16 open for a pig pickin’ and 2nd F extravaganza at the OEC.