I did it I got 80 miles this week and did the big nasty workout as well. I wanted to do the 4,3,2,1 at MP with 2 min recovery last saturday but didn't feel good enough in the race to do it so I waited until today.
Met Michelle, Tyler, Kellie and their friends at the finish of Hobble and drove up to mile 7 and ran up to the start of that half for a warmup. It was so dark when we started, luckly Tyler had a flashlight to give us some light. Took a hammer gel and use the bathrooms at the top and started the workout. I went off the mile markers and went back up a minute for my rest.
First set 4 miles
3-6:51 Thought I saw a black bear but it was just a black cow up in the trees. Scarded me to death.
2nd set 3 miles
2-6:40 I was headed for a 6:30 in this but when I went over the cattle gaurd I decided to go on the dirt thinking that it just come out on the other side. Then I noticed that it goes into cattle stalls so I had to turn around and go over the cattle guard.
3-6:53 climb out of the golf course, got water after this one.
3rd set 2miles
4th set 1 mile
6:43 and glad to be done. This was mile 10 of the course and it is rolling and the legs could feel that.
Ran back up a half mile to get my water and hammer gel and then finished up the course and had to add some more to get my 22 and ended going alittle long. So happy with this becuase it was a great workout and I did all the MP stuff by myself.
total time 2:58:18/7:58