Denouement

Very slow, ate bad thing for breakfast and it haunted me during the run: black pepper chicken.

Ran from home in the afternoon.  Hot!  24F. Core workout.

Ran with a friend for the first time.  She ran faster than I thought, which is great because that means we can run together more and she's one of my closest friends in HK.  5:07 pace.

4.25 k warm up, then 10k.  It is a fairly flat course.  Good temperature.  About 17C and 80% humidity.  Only problem was some wind, but not too bad.  I hoped to be able to get the course record of 37:10 by doing 3:45ks for the first half then speeding up.  The start was fairly crowded and I started pretty slow.  First k was 3:48.  Second k was into the wind, I think I was the only one obeying the course and on the sidewalk instead of the bike trail. 3:46.  Third k also into the wind, 3:46, 4th k was another 3:46, 5k was 3:43, and has a turn around and we were on slick tile like ground, so I slid and a guy behind me ran into me.  Sorry guy-who-ran-into-me! 5k was 18:52.  Not looking good for 37:10.  I got a 7:38 for the next 2k (3:49 ave), took a gu at 6.7k.  Trying to motivate myself to kick into a faster gear, and I feel like I do in the 8th k- 3:47 for #8, #9 was 3:47, then #10 was a 3:32, 18:44 for the second 5k..  37:36 overall, not shabby.  Won it (Yiu Kit Ching not present).  I was part of an Italia team, and we came in 1, 2, 4, so we won handily.  I got $2100 HKD in gift certificates, perhaps enough for four pairs of shoes.  So my kids will continue to get shod :D  Our Italia running club was out in force and mens and women's teams won.  One of our sponsors, ANS, was sponsoring the even so that is one reason we were all there. I am sure we will have pictures posted on facebook soon. http://www.facebook.com/italiarunningclub

10.95 k at 5:11/k ave pace. Recovery run after race.

AM: 4.65 miles on the tm

PM: Got to Aberdeen track late.  I had been feeling nauseated all day, then at around 4:45 mickie threw up in our entrance, so I had to clean it up, then make dinner, then leave for my track workout.  Left a bit late, then waited a long time for a bus, so only got 2k warm up.  Stomach feeling bad so a part of me feels like I shouldn't have gone to the workout, but I knew I wouldn't run more that day without showing up, and this week is an important part of my training, so I showed up.  The workout is unusual for me: 6x 800m @ 3k pace, with 90 sec standing rest, then 3 x 200m.  I wanted 2:45 pace for the 800m, but I found doing them all a bit hard.  Splits were 2:47, 2:46, 2:44, 2:48 I felt worse in this fourth one, my stomach was so not happy.  I started into #5, but felt very vomitous.  I often say I should feel like I want to throw up at the end of a workout, but I guess I am a bit exaggerating because this is not a pleasant feeling.  I dropped out of #5 after 150m.  I joined back in for #6 and got 2:45.  Then for the 200m, I got 32, 33, 32.  There is a huge group of people all sprinting fast. These are the fastest 200m I have done since college.  It was great.  5k cool down.

That evening was the height of my sickness. Diarreaha and fever, tired, chills.  So glad to climb in bed, but quite nauseous. 

Very slow and yucky 12.34k at 4:59 ave pace.  Core workout in evening.  Nauseous still. Two kids stayed home.

Stomach still unsettled, but better than Wed.  20.13k at 4:47 ave pace.  Started really slow then gradually felt better.

Met Roberto for 15k slowish tempo.  Approx marathon pace.  This is probably the perfect workout for this week, since I am still feeling uneasy in the stomach. 

We warmed up 4.17k, then did 15k in 60:18 (goal was 60:30).  We had brisk wind and were behind by 4 seconds with 4k to go so I picked it up a bit.  Roberto said it was not a race, but it really was and I won :D jk.  I always win when I get to train with a running partner that is faster than me, and helps me to complete a hard workout. 3.39k cool down.

Core workout in the pm. 

Met Alexis at my home, then we went to Tai Wai.  I took her out to the Tai Po turn around and back, which was 25k for her, then I went 8k more.  We had a great time chatting, so glad I didn't have to do this one alone.  In the last 8k I kept a good pace (4:44) but I started to feel like it was my first long 20 mile run in a while (it was).

Felt great this morning!  It was cold and drizzly (12C).  13.1k in 1:01:47.

45 min elliptical so I could read my book.  I am reading My Sister's Keeper.  It is soooo goood. 

Woke up tired and missing that snap I felt yesterday.  Perhaps I should have done today's workout yesterday when I was feeling good?  Ran 5.8k warm up around Kowloon Tsai Park (was going to do a track workout at the Joint Sports Centre by Baptist U).  I wanted to improve my stamina for my track 10k, so wanted to do 10 x 1000m at 10k goal pace, but what should the rest be?  This is when being your own coach is no fun.  I wanted it to mirror a 25 x 400m workout from college.  Those had only 30 sec rest, so that would be 12:00 rest between sets.  I thought 90-120 sec would be good for this, but 120 between gave me 18 min rest, way too much for it to be akin to the 400m workout, 90 sec was 13:30 of rest in the workout, much closer.  I couldn't stomach the idea of a shorter rest, though I think that could be a nice way to tighten the screw next time.

Anyway.  Goal pace is 3:40, 36:40k pace.  This shouldn't be hard at first but the short rests should make it get harder over the workout.  200m = 44sec.  

1 - 3:42, my first 200m is 46-47, I am too relaxed! At 600m I am only at 2:15, still behind, pull an 87 last 400m to get a 3:42.  This rep was stressful, and made me just want to quit.  WHO ORDERED THIS STUPID WORKOUT ANYWAY? I don't feel like I can do the workout at this point, all the bad runner psychology is running through my head, "I am too old for racing, this is a good time to hand in the towel," you name it.  I decide to do one more, and just see how many I can string together between 3:40 and 3:45. (1:31 rest)

2 -  3:38, much better.  Started out faster so I wasn't running from behind.  Feeling like I can probably string some of these together (1:32 rest)

3 - 3:40, I think 30% done! (1:31 rest)

4 - 3:39 ( 1:31 rest) From the third rep on I am focusing on being efficient so I can complete the workout.  If I run smoothly, don't get into oxygen debt, and expend as little energy as I can and still get my splits, I will make it through 

5 - 3:39 ( 1:31 rest)

6 - 3:38 ( 1:31 rest), take a gu after #6

7 - 3:38 (1:31 rest) 

8 - 3:38 (1:31 rest) I am feeling good

9 - 3:35 (1:31 rest) I am happy but thinking now I have to do a 3:30 for my last one to beat this one

10 3:27, 40, 43, 43, 43, 41  and done!  Total time (adding 5 sec for truncation) 36:19.  How many seconds do you think I have to add to get a realistic 10k pace? 30? 45? 60?

 PM: thirty minutes easy, first 3.4k with my son, then another 2k on my own.

I am reminded today why I hate treadmill runs--they are terribly boring.  I usually race songs to see if they are longer or shorter than a half mile. 

So so so tired from concert last night.  Ran 20.4k with S at 5:07 ave pace.  I was going to do a core workout today, haven't done one yet this week, but was too tired and my stomach is a bit unsettled :(  

I am suffering for my sins! 

Ran in the heat of the day, got a bright red sunburn from that and being outside volunteering for a field day.  5:17 ave pace (hilly/hot).

Ran a thirds progression run with guys out in Tung Chung.  I wanted 4:45-5:00 pace for 40 min, then 4:20-4:30 pace for 40 minutes, then 4:00-4:10 pace for 40 minutes.  Since these guys are fast, they helped a lot, except with the going easy for the first 40 minutes.  Did 4:35/k for first 5k, then 4:19 for the next 5k, then 4:11, then 4:30ish f or the next 5k (some watch malfunctioning, and offroading into unfamiliar, muddy roads).  An adventure run right when I wanted to start picking it up wasn't good, so the last hard push was more like 33 minutes.  4:07 pace for 5k, then 4:02 for 3.16k.  The fast part had some unideal terrain, including some stairs, steep dirt embankments, and a 75 meter underpass, where we all had to hunch over or hit our heads, so this made it harder, speeding up, and slowing down.  I never stopped the watch, though.  We also did not drink for the last 10k, which was hard, since this was the first truly sweaty day.  Only in the 70's F but high humidity.

PM: 8.04k at 4:57 ave pace, then core workout while watching a 007 movie.  It was so silly.  It was a Pierce Brosnan one. Die another day I think. 

13.01k at 4:49 ave pace.  Core workout while watching my DVD of the exercises.  Corrected some form.  

PT worked on my back.  My L4 is a problem.  Sore but not too bad, but does tighten up the whole lower back during some hard workouts.  Also my upper back has been tightening up, but massage therapist has given me some exercises/stretches for the neck/shoulders.  I don't notice my neck is tight until I stretch it. 

Ran medium long run by myself.  Started slowly and sped up over time.  Paces per section (5k except the last 2.3k) were 4:54, 4:39, 4:28, 4:22, 4:18.  A nice progression run.  Felt really good by the end, except the last 3k my knees felt tired and sore, especially my right. So called my PT and had my knee treated today.  She claims its the kneecap joint, but I don't quite believe her because the pain (which is really more like a feeling of weakness or of feeling like it is bruised) is on either side of the knee, not close to the knee cap at all.  When I mention this to her, she said it may be referred pain.  She did electrical stimulation, a magnetic therapy (a first for me), then ultrasound.  It felt better the rest of the day.  No second run though! 

Ran 10.64k in 4:59 ave pace. Felt knee pain in the middle, but it felt fine the last 4k. Some strengthening exercises.

Went to meet with Ming, my contact with New Balance.  I got two new trainers, three pairs of shorts and three halter-top bra type tops.  I asked him if they make bras, and they don't anymore, but the halters are close, just a bit longer than a bra.  So I will try those in hotter weather.  It seriously gets so hot here that I think I might melt into the asphalt, so I have to do what I can.  One of the pairs of shorts seems to be the most perfect cut for shorts.  I will post a pic on facebook of the shorts.  I like em I do.

Met Roberto, and he graciously paced me through a 3 x5k workout.  I thought I had done this workout before, but in looking back, I have only ever done a 2 x 5k, and that was preparing for a marathon!  I am pleased with the long workouts I am doing now to prepare for my 26k race, I think they will pay off with a strong race.  

Goal was 3:55-3:50 pace.  This workout is basically practicing getting comfortable at a marathon-half marathon pace.  Our 5k's were 19:28 (probably 7 min rest because of long bathroom break) (3:53), 19:26 (probably 5 min rest) (3:53), and 19:04 (3:49).  It felt comfortable until the last 1k of the last 5k when I had to push up and over a a badly placed bridge.  I was thinking afterward about how I had done this workout before all on my own in the fall, and how I did it faster, but now that I look back, I realize I only did 2 x 5k and that is part of the reason that I could do it faster.  Roberto and I plan to do an 18k tempo in a couple of weeks.  

My flight and hotel are booked for Italy!  This is really happening!  

4:51 ave pace.

I dropped Ben off at a scholarship screening test then ran from Ma On Shan to Tai Wai.

5.19k warm up.  Nice cool day.  My goal was to run a sub 37:30.   I think I am getting in better shape, and have been excited to do better on my track 10k next Sunday.  But I can't race next Sunday because Ben is getting confirmed as a deacon, graduating from Primary, and reciting an Article of Faith in sacrament meeting next week, so my plan for a better track 10k will be unrealized for a while. 

My last track 10k was 37:37, and then my road 10k was 37:36.  Anyway, so I really wanted to break 37:30.  

We had a strong group of Team Italia again.  Colin, our top runner, is moving out of HK in a couple of weeks, and this is his last road race, so this was one farewell, and we will have a farewell dinner this coming Wednesday.  Our race is along a promenade along the Tolo Harbor, and the water was beautiful this morning.  Colin and a friend went to a beach after the race, it starting to be beach weather!

The course is 2k out, then 180, then back to the start, then 180, then 3k out, then 180, then 3k to the finish.  It is almost completely flat.  But the 3 u-turns cost a couple of seconds each.  Kit Ching wasn't there, so my 1st place wasn't really in contention barring a blow up.   I wanted to do a 3:45 first k, then try to drop to 3:44 and stay there.  There were no markings at each k, just at 2k marks.  I did a 7:31 first 2k, didn't take first place until about 1k. pretty close to where I wanted to be. Next 2k was 7:30, next 2k was 7:32, then 3:46 for the 7th k (a bit downhill), then 3:50 for the 8th k (a bit uphill), then pushed to try to gain some seconds to squeak below 37:30.  I thought I did enough, but they were calling 37:32 as I approached the finish, but the time they posted was 37:30.  I was pretty peeved at myself at the finish for not putting forth more effort.  I didn't fall apart in the middle, but the 5 seconds given up in the 8th k came back to bite me.  Oh well, a good performance, if not a great one.  Our team's #2 girl out kicked another girl so we came in 1, 2, 4 for the ladies.  We came in 1, 2, 3 for the men, Colin winning as usual. Roberto kicked butt and did something like 34:23?  Crazy fast.  I want to tap into some of his ability.  Nice long cooldown with team mates and a gratefully quick awards got me home by 11:08, then changed clothes and took JJ to church.  We got to church at 11:48 so he got a solid 12 minutes of primary.  He wanted to go since he was supposed to bring two cookies to two kids who did not come to his class.  I felt a bit sheepish coming so very very late and unshowered too, but glad I could have that time with JJ. 

Easy Tai Wai loop.  45 min elliptical, core workout

Ran around Kowloon CIty.  Checked out Morris Park, the Kowloon Walled City, then went to Kowloon Tsai park, where I did 3 x 200m at 5k pace since I had a 5k on the track the next day.  Ended by the library where I picked up some books. Was going to do a foot massage in MongKok but I lost 120 cash on the street and had no other money on me so went back home disappointed :(

AM: ran 4.83 miles on the tm in the morning, shake out for race in the evening.

PM: had a 5k race on the track.  Warmed up 6k, very excited to find out that Alison Chow is racing it.  She is the to HK marathoner, just got a 2:49 in the fall, and a 2:48 last month.  We have trained together in the fall, but then she went to mainland to train, and she has recently come back to HK.  We haven't raced each other yet, but I suspected we are pretty close, and having her in the race meant that I would need to work hard and would have company.  Her coach said she would go out with 84s and I wanted 85s so that was awesome.

So here's how the race went:

600m - 2:09, the first 200m was 44 or so, too slow, so I took the lead after 200m and got us I think an 4 for the first full lap

2 - 85 

3 - 85

4 - 85

5 - 84

6 - 86

For the first six laps we would trade leads every 1-1.5 laps, then she took over and I let her keep the lead 

7-87

8 - 86

9 - 86

10 - 87, she has gradually increased her lead to about 5 seconds by now

11 - 86, I know she is tired and I try to get back into it, with the bell I am about 4 seconds behind, Roberto was there screaming at me to go for it.  Paul was also there cheering for me, it was inspiring

12 - 75, for the first 100m I am trying to muster up will, I am considering if I can pass her in the second 100m, in the third I go for it, and I pass her with about 90m to go, and I beat her by 4 seconds.  

17:46 total, one second faster than my last 5k.  It was hotter than the last 5k but still decent racing weather (perhaps 22C?).

 Only did 500m cool down because we had a dinner party at night.  It was at a private kitchen run by one of the Italia running club members who is a chef and is actually an Italian.  It was really fun.  Got home after midnight.  I had no real sleep until 4am, the evening was too exciting.  2 hours of sleep--bleh!

No running!  No nothing!  I got 2 hours of sleep, then got the kids off to school, then got an hour nap, then went on a field trip with my youngest.  

Ran a bit on my own then met up with Alison Chow for 5 minutes, then ran with Solange for the rest of the run. 4:53 ave pace

Ran 5k, then met up with Jane and Philippe on Bowen Road.  Jane pulled off to join the folks at Wan Chai Gap after 2k, and Philippe took me on a hilly and trailly loop of the Island.  It was very pretty but the run was pretty rough on my legs.  It had some strong downhills, and my legs are way out of practice. We kept a pretty brisk pace for 15k of the run.  Watch only showed 4:20-4:45 pace for the 15k we did harder, but it was worth more than that.  The last 3k was nice and easy, which was good because we stopped at his flat (3k from the start) and the muscle below and to the inside of my knee started yelling at me.  I don't think it liked the downhill.

I did 30 min of football (that's soccer for you Americans) with the kids in the afternoon which was some nice crosstraining, and plenty of walking in the Lok Fu area (we went to the Kowloon Walled City then played at Carpenter Road Park), and I did a core workout at night.