sunday- hook mountain half marathon

hook mountain half marathon!
so i decided last week to definitely sign up and do it. i had been thinking about it but was on the fence. spoke to a friend of mine and he was in if i was so away we went.
woke up early and had some coffee and breakfast. wasn't feeling awesome but not bad either.
it was freaking cold out, but it was supposed to warm up so i suited up with a long sleeve under layer and a short sleeve tee and shorts.
got to the start and got registered no big deal. got stretched out a little and Matt pulled up.

13.1 miles for time!

we decided to run around a 9:10 or so pace. Matt was comfortable there and he has done a bunch of these so i figured i could hold that and was just along for the run. we decided that if either wanted to go ahead no big deal. see you at the finish.
the first 4 miles are pretty flat around the lake. nice. start was a cluster. lots of traffic and people of varied pace and ability. a little hectic. thinned out by mile 2. our pace was good even with the crowded start.
mile 4 you hit the rolling hills. about 1.5 miles of good size rollers. i have ridden the bike over them and they will take it out of you. i felt good on the hills and gapped Matt a little. i slowed and let him catch back on. i was concerned with being able to judge my pace.
after the rollers you descend down to the river. down down down. steep downhill beat me up a little. once you get to the river you get to run along the path. gorgeous down there. perfect weather. little crowded and we started to get a little 2 way traffic as the elite guys were headed back up. yup thats right back up up up.
felt good going to the turn around point. up a little hill and then back down. Matt fell back but caught on as i slowed to get some water.
at this point i had mentally turned the corner and knew we where headed home. we were also headed into a wicked head wind. i fell in behind a group that was moving along nicely and just kept pace.
the climb. the clmb up to mile 10 is steep. its the same hill we came down and it has 2 parts. the initial push up from the water and then a longer steeper section back up to the road. i settled in and ran up the lower part. felt good at the mid point. the second section really kicks up. ran this and was just mindful to keep the heart rate steady. no spiking or excessive efforts. preserve.
shot down a gel and had a little gatorade at the top.
3 miles to go.
this was were it was about putting the head down and going. must have lost Matt on the hill and i later found out he had a bad calf cramp.
i started to pick of runners up the road. some more rollers and then back down to the lake.
2 miles to go
my right knee decided to show me some love. little shooting pain. that's a new feeling.
pushed thru and caught up to Tom who i know from the gym. hurting but feeling good.
1 mile to go
there is tons of traffic here from the 5k walk. little annoying but i am pretty blown anyway.
turn the corner and see the time clock at 1:57 sweet

run under it at 1:57:58 i think. have to check the official results.

check that off the to do list.
all in all a good effort and a good day!!

woohoo

monday monday monday.....

back to the grind this am. no slacking and sleeping in till 6am!
up and at it early this am and man was it cold out! yikes!

had to adjust the mainsite wod a little for today to accommodate equipment and such.
really felt like a heavy day but this is the beauty of the crossfit system. constantly varied. definitely would not have picked todays workout on my own.......but none the less off i went...

typical warm up.
1/4 mile jog at 8% grade
1 mile run 2% grade 8:30 pace
1/4 mile jog
the 8:30 pace feels good. going to have to see how long i can hold it. need to throw down a 10k soon and test the legs. need to get a feel for what is in store during the hook mountain half.
going to try to mix in some crossfit endurance work as well. maybe set a couple days a week aside to do doubles. am and pm work out. we'll see

wod
3 rounds
12 muscle-ups
75 squats

can't do muscle ups so i sub dips and pull-ups. usual sub is 3-1. i made it a little lighter and did the following

30 dips
30 pull-ups
75 squats

3 rounds took about 21 minutes. i was slow and needed a few short breaks.
the dips were fine. had to break the 2nd and third sets into 2 sets.
the pull-ups were ok. broke them into sets of 15,10, etc
the 3rd round i switched up my grip a little. didi some chins and some hammer grip just for variety
the squats hurt but they are supposed to. broke them into sets as well. 35-40 and then finish after about 10-20 seconds rest.

was totally cashed out at the end of this. really kicked me good.
no time for anything else. off to the office.

happy monday!