Swimming sucks, but I like to steal some of its workout ideas.  A good one for MOP (middle-of-the-pack) runners like me is the timed sendoff.  In swimming, the prescribed workout interval might read something like

8×100 @ 1:30 on 1:45

Which means that the swimmer has to do eight sets of 100 meters, at a speed of 1:30 per one hundred meters, leaving the wall (starting the next set) every 1:45.  (Which is what that pace clock is for.)

So for The Goat today, we did

6x1mile @choose-your-own-pace on 9:00

Got it?  Six one-mile intervals, pace them however you like, but every nine minutes, we’re leaving together on the next one.

Warm-o-Rama:

Not today.

The Thang:

1st mile:  Country Club Drive/Campus big block, clockwise

2nd mile: Gimghoul loop, clockwise

3rd mile:  Out-and-back on Raleigh Road, turnaround at Greenwood

4th mile:  Country Club Drive/Campus big block, CCW

5th mile:  Gimghoul loop, CCW

6th+ mile:  Out-and-back on Laurel Hill, turnaround at Roundhill for YHC, all the way to Pine Lane for the fast guys

Mary:

Nope.

COT:

Let’s go around the circle, and each PAX name something you’re grateful for today.  Aye!