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Hook Mountian Half-Marathon - RunHalf Marathon

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Congers, New York
United States
Rockland Road Runners
50F / 10C
Total Time = 1h 39m 25s
Overall Rank = 36/335
Age Group = 40-44
Age Group Rank = 11/55
Pre-race routine:

Bagel w/ pb and honey, cup-o-joe.
Love the local race, only 15 mins from home. I headed over early to meet my running partner, Phil.
Event warmup:

I wanted to loosen my back and get out fast so I knew a good warm-up was important. About 3/4 mile jog w/ some pick-ups. Blood was flowing, back was just o.k.

Met Tim,Condorman, and shot the shit on the way to the line. T-shirt and shorts were the right call altho a little chilly waitng for the horn.
  • 1h 39m 25s
  • 13.1 miles
  • 07m 35s  min/mile

Our plan was to run together, go sub-8's (but close) for the first 9, deal w/ The Hook and see what we had left for the last 3.

Things went better than planned.

Not unexpectedly, the first mile was quick (7:24). We then settled in altho I had some discomfort in my back for the first 3 miles. Thankfully, it subsided. I wanted to keep the HR right around 160, mid Zone 3. I felt comfortable and just held a steady pace, talking most of the first 9.

Felt good going down the Hook and along the Hudson. This is the nicest part of the course, Tappan Zee Bridge is in view, gravel, flat and fast. The first big hill slowed our pace but I felt good turning around. We wanted to get back to pace quickly and make up some time before the Hook, and we did.

Prior to The Hook there is another hard incline. This is where course familiarity really helps. I made a conscious effort to bring my HR down on the plateua in order to regroup for the steeper part of The Hook. It worked. I barely needed to think of my IMLP mantra, "I WILL NOT WALK". And I didn't.

Phil and I made it to the top together but he slowed at the water station and I didn't. I recovered much faster than him and was quickly back at my pace. To his credit, he doesn't train as I do, he's just faster. Phil pulled along side me but he was laboring and I was entering the zone. After the last roller I opened my stride and let it all hang out. I felt great. In the past this is where I started to hurt (and Phil passes me). Today the pain never came. Instead, I found myself going faster and not hurting at all. In fact, my last two miles were my fastest! I picked out two people to pass, and did. Then, one more w/ about 1/2 a mile to go. I went all out but he heard me coming and was able to hold me off. I saw the clock at this point and realized I was going to break 1:40! I coudn't believe it. The guy who held me off thanked me for pushing him. Good stuff. I like that. Phil finished :30 behind me. A PB for me by over 11 minutes! Training and racing with a friend can't be beat.

Nutrition - two gels (:30 and 1:05), water on the fly at every station, a sip of GA at one. Perfect.
What would you do differently?:

Nothing. One thing that worked for me was just looking at my splits. I never worried about my overall time. I did see it at 1:23 but never did the math. I was in the zone, focused on my pace and HR. I let it go (my HR) a little at the end but that's o.k.. It's a race. I think I'm starting to get that.
Post race
Warm down:

Threw on some dry clothes as it got chilly. I was supposed to ride but I noticed that Mike Llerandi's wife won the women's division. I waited around to congratulate her and introduce myself. Unfortunately, Mike had left but it was nice to meet his wife and talk tri.
Saw Tim finish too, chatted and sent him on his way.

What limited your ability to perform faster:

Normally I'd say The Hook. But I'll take an 8:38 going up that SOB!

Event comments:

This is lower key race for RRR but what do you really need? Got a nice t-shirt this year and water bottle. Ample water stations and The Hook to keep you honest. I'll be back.

Last updated: 2008-03-10 12:00 AM
01:39:25 | 13.1 miles | 07m 35s  min/mile
Age Group: 11/55
Overall: 37/335
Performance: Good
1 - 7:24 158/164 2 - 7:44 160 3 - 7:29 159/161 4 - 7:38 158/162 5 - 7:32 164/ 171 rollers 6 - 7:29 159/161 7 - 7:41 159/163 rollers 8 - 7:57 150/165 1st big hill 9 - 7:36 162/164 10 - 8:38 169/170 THE HOOK! 11 - 7:29 165 12 - 7:08 165/167 13 - 6:51 170/175 Going for it .1 - :44 178/179
Course: First 4 are flat. 5-7 rollers. 8-10 hills/flat/The Hook. 11-13 back on the rollers to a flat 1.5 finish.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Mental exertion [1-5]
Physical exertion [1-5] 5
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Below average
Race evaluation [1-5] 4

2008-04-14 9:52 AM

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New City, New York
Subject: Hook Mountian Half-Marathon

2008-04-14 10:00 AM
in reply to: #1336031

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Subject: RE: Hook Mountian Half-Marathon
Looks like you were rewarded nicely for all of your training.  Fantastic run and congrats on a helluva PR!!
2008-04-14 10:04 AM
in reply to: #1336031

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Not a Coach
Media, PA
Subject: RE: Hook Mountian Half-Marathon

What can I say?  Simply awesome race Mark!  You've earned it with the solid, consistent work you've been laying down.  Lookin' forward to watch you carry it through to Harriman and then LP!

Congrats on the PR!  I see more of them in your future. 

2008-04-14 10:26 AM
in reply to: #1336031

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Subject: RE: Hook Mountian Half-Marathon

Awesome job Mark! Your hard work is definitely paying off! 

Congrats on an amazing PR!

2008-04-14 10:39 AM
in reply to: #1336031

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Avon, CT
Subject: RE: Hook Mountian Half-Marathon

Congrats on making this course your b*tch! You rocked it!

2008-04-14 12:19 PM
in reply to: #1336031

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Subject: RE: Hook Mountian Half-Marathon
Way to kill it and also develop some more mental toughness for LP!

2008-04-14 1:00 PM
in reply to: #1336031

Subject: RE: Hook Mountian Half-Marathon

BTW: I'll be riding my bike when we "run" the 1/2 at camp.
2008-04-15 7:57 AM
in reply to: #1336031

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Subject: RE: Hook Mountian Half-Marathon

Sweet race...amazing PB on a hilly course when you were fast to start with.

Congrats and enjoy the success of your hard work and smart training!

2008-04-22 10:35 AM
in reply to: #1336031

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Wye Mills, MD
Subject: RE: Hook Mountian Half-Marathon
Great race, Mark! Awesome job setting a PR on a tough course. The last two miles after the big hill were especially impressive! Another stepping stone on the way to LP!
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