Met S. and we went out to Tai Wai. Went out to the Ma On Shan past the drinking fountain to a couple of dead ends and back to Tai Wai. S. got 21k. This is my long run for the week so my plan was 30k, with the last 5k at 3:45-3:50. For the last several months I have had an irritating sleep issue of almost falling asleep within 10 minutes of hitting the pillow, then fulling waking up, then tossing for an hour before going to sleep. Makes me tired the next day, draws me to the Coke zero or a nap, both of which makes going to sleep at night harder and continues an unhealthy cycle. So that happened last night so I was tired today, throat is a bit throaty. We averaged 4:40 for the 21k, then on my own I kept between 4:40 and 4:45 until 25k, taking a gel at 23k. I did not want to do a fast finish. I was tired and already sore. But I started, about 500m out then 4.5k back to Tai Wai. Was at 4:00/k at the turn around, down to 3:56 by 1k, dropped gradually to 3:50/k ave pace by 4k, went under the biking underpass, and as I came up, pushing the pace, my GI track said "STOP RIGHT NOW". I knew that voice and obeyed. I stopped at 4.22k with 3:49 ave pace. I wanted to really kick in the last k, but I feel good what I was able to do. Had to walk a bit then was able to jog it in. 30.02k total. Will do a shake out run or elliptical this afternoon. PM: just over 30 min on TM, practicing my talk, 6k I feel like I might be coming down with something :(
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