AM: warmed up just 3.75k then did 20 x 2 min on /1 min off fartlek. Wanted to keep 3:40 pace and ended up at 3:38.2 ave pace for the fast bits. I wanted to bag the workout after the first one, and again at about rep 11, but got through it and felt strong in the last 5. A good lesson for the marathon, you might feel better in another 8 miles! PM: Ran with my kids Mickie and Ben to Kowloon Tsai Park. I run there often and it takes me 3.2k the way I go, but we went more direct which was more hilly, and 2.3k. They went the whole way only stopping at two lights. Then Mickie rested and I put Ben through his first true track workout. We did a ladder. I wanted him to do 200m (42s), 400m (90s), 800m (3:00), 400 (90s), 200 (42). This turned out to be rather too challenging for the uninitiated. He just got a 2:55 800m, so I was trying for the 400m and 800m to be at goal mile pace, then the 200m at goal 800m pace. He's just so new to this that he hated the workout and whined about not being a distance runner (like any lazy kid he thinks he's a gifted sprinter). So here's how it went, with me running along side him or in front of him: 200m (45s, 2:11 rest), 400m (93s, split as follows 43, 50, 2:35 rest), 800m (3:21, something like 96, 105, 3:04 rest), 400m (93s, at least he is consistent!, 2:57 rest), 200m (33s--him showing me who is boss, he even slowed significantly in the last 10m, I was more like 36-37) so he was not happy after this and I think I set unreasonable goals for the workout, but it is hard to know. I am learning! It is frustrating because I could be an awesome coach to my kids, but try telling an 11 year old (or a 13 year old) that training for a long race can be "fun". Only hard core kids would agree. My kids are soft, like little marshmallows. I love them for trying to please me :D, Jogged back so got 6.6k (4.1 miles) In the evening I went to the HKAAA awards banquet and got one of six excellent women athlete awards for 2012. There was a bigger award ("Best Athlete") and I didn't win that, but the woman who did was an Olympian, so there you go.
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