Denouement

5:05/k pace

8:30 pm:  11.61k.  Ran in the evening after going to an amusement park with the family.  Miserable running because I had eaten a calzone about an hour before.  Then did a core workout.

AM: 6 miles easy on the tm, then 1.5 sports massage

PM: 5.3 miles on the TM including 4 one minute pushes at 6:00/mi pace

Core workout 

Ran a medium run, 18k, with three pushes of abt 200m each.  Was depleted and tired by the end, 4:45/k ave pace.

PM: 6.5k run @ 4:40/k pace, core workout 

AM: 5 miles easy, legs feeling much better and even

PM: 10.97k at 4:43/k ave 

4:42 ave pace, med long run, PM: core workout

10.9k with a friend at 5:12/k pace.  Stretching and rolling at night

AM:  I met Curtis and ran up to Bowen Road (miserable stairs and climb for 4 minutes), then ran to the far end of Bowen Road for a warm up.  Plan was 3 x 5k.  He has led me in some fast workouts and I was thinking I would not be so fast, still shaking the cobwebs of the marathon off my legs, since this is my first workout back.  On the track we did 4 x 5k before my two week injury in the low 18's.  This is marked road.  I was hoping for 3:50 pace for the first two (19:10) and 3:45 for the last (18:45).  We went out at a blistering pace on the first one and never quite settled into a slower pace, until perhaps the last k. 18:26.  A TAD faster than I wanted.  We slowed it down for the second one.  We were trying for 3:55 for the first k, but came through at 3:50, and we stayed at that or faster for the rest of it: 18:57.  On the third one I wanted to beat my first 5k rep time (18:26). Because if I couldn't, it meant the first one's pace was a mistake.  If I could, then perhaps it was ok (though more even would have admittedly be better).  Each rep had a turn around since Bowen Road is 4k long, so this one had a turn around at 2k, so we decided to go out conservatively for the first 2k then pick it up the last 3k.  That's how it went: 3:45, 3:47, 9:21 (2.5k split), then were sub 3:40 til the end: 18:23. Just over 2k cool down.

PM: 7.6k really easy while boys scootered and skateboarded. Core workout 

Ran 12.06k at 4:48 in the am, did a 6.6k run in the PM, core workout

Son with sore throat on Sun/Mon, other kid with stomach flu on Mon = mommy gets both on tuesday 

AM: ran 5 miles on the TM

PM:  Met Ali and a crew of chinese runners and Curtis at the Wan Chai track.  3.08k warm up at 4:49 pace.  Workout was to do 12 x 800m on the 4 min, with a goal pace of 4:40.  I have done 10 of these at 2:38 ave, but I should have backed off my goal because of the way I felt, but I ignored it.  In addition to feeling sick, have my monthly visitor and weighing in heavier so just feel yuck.  Here's how it went:

Rep	Time	Rest	Note
1	2:43	1:17	didn't feel easy, tell myself have to ease into these workouts, usually first is slowest
2	2:40	1:18	felt better
3	2:40	1:20	felt better but needing potty break and rests are not long enough, Curtis encourages me to do one more rep before potty break
4	2:40	1:25	rest time includes quick potty break
5	2:41	1:20
6	2:45	5:15	wheels falling off, lack of energy/stamina, decide to rest out one then see how the rest of the workout goes, potty break
7	2:40	1:19	taking another stab, tell myself 2:40-2:45 is just fine
8	2:39	1:20
9	2:42	2:38	Curtis and Lo Lo's last time, I am on my own so see if Ali is doing more, but she is done, so I have three on my own
10	2:41	1:19
11	2:41	1:18
12	2:42
Ave	2:41.2

 So I was persistent if not brilliant in this workout.  I am a bit stubborn, because I should have perhaps adjusted the whole workout, but I will adjust my plans for my next workout (long run Friday).

Ran to Ben's school and watched him run a 1500m race at the Ma On Shan track. 4:52 ave pace.  Still feeling half sick. Core workout in the PM

AM: 12.55k at 4:49/k ave pace

Met Curtis for a long run.  Still not feeling well (head cold, some stomach issues).  I scaled back this run then to just be a long run with hopefully a fast 5k end.  5k paces for this run were: 4:42,4:28, 4:28, 4:28, 4:30, 4:28, 3:48.  

Ben had a track meet for his school.  Got 1st in his 200m heat in 35 seconds (there were no semis or finals).  Then he ran an 800m run and got 2:55, which is better than his 1500m of 6:09 predicted (it predicted 2:59).  So I was chuffed.  Also it is great to get times for him so I can suggest workouts for him.  I just wish I could get him to run daily to build a base, but base-building isn't sexy enough for a 13 year old. He just wants to do intervals.  Can't force wisdom on your kids :D 

5 miles easy, have a 10k race tomorrow.

5k warm up.  Still feeling my head cold.  And Yiu Kit Ching is here.  So a bit sick, tired legs from long run on Friday, and my nemesis is ready to go.  I start off pretty well, about 3:35 for the first 3k, take the lead at 1k from an african who is training in HK (she got fourth in the Shek Mun race in December).  At the turn around I was 18:21, not bad, but not great either.  The course record was 37:10 so I wanted to beat that, but also didn't want YKC to beat me.  She was perhaps 10 seconds back at the turn around.  I try to push but am slowing down, the next 3k was 11:08, about 3:43 pace, and I am still in the lead.  I decide to make the 9th k like the last k and I pick it up, but then we take a curve and she takes the inside and passes me (the inside is a bike path and we are not supposed to be on the bike path).  So I am on the sidewalk like a doofus and she takes advantage, cutting the course a bit in the process.  I should have gone with her, but instead I basically fold.  7:34 for the last 2k.  37:06. Pathetic.  I just stopped caring, but I cared alot after crossing the finish line.  Very upset at myself.  But this is a good lesson to RELEARN.  Why do I have to relearn this again and again?  Even if you think you don't care in a race, you will care as soon as you cross that finish line, so leave NOTHING in the tank.  Be gutsy and race to potential.  At least this lesson will be fresh as I race Boston.  So my nemesis beats me again.  I have excuses.  Good for me.

6k cool down. 

AM: 45 min elliptical.  Reading Pickwick Papers -got it for free on my Ipad.  I am a little late on this, but so excited to be able to get free books where the copyright has expired.  This is my first one.  I love Dickens.  He his hilarious.  

1.5 hour massage, then 1.5 hour nap--time to get rid of this cold

PM:  7.75k run, then after dinner core workout and stretching/rolling 

AM: 8.15k at 4:48/k ave, feeling normal

PM: 6 x 1600m reps planned for tonight.  It starts to rain in the afternoon, then pour, then I get an email that it is an Amber rain storm (meaning heavy rain), and there is thunder.  I am bent on doing the workout, though it takes 45 minutes to get there.  I email runners to tell them I am still going.  It is raining moderately when I get there, and the track isn't flooded, but within 10 minutes it is raining hard with lightening (though it is not close, still scary).  Everyone else is under cover, and eventually a loud speaker requests that everyone get undercover.  Not a great sign. The first runner from my group comes at about 15 minutes to workout start time and we laugh because the rain is now coming down hard and sideways.  I put in a long warm up (7.25k) because I am not so sure the workout will actually happen but with 5 minutes til the workout start time the rain pretty much stops, and the track gradually drains (it was partially flooded during downpour).  A small valiant group is there for the workout, but unfortunately I am the fastest.  Still, it is great to have witnesses and people to start with.  I haven't been very sharp with VO2 max type stuff since my injury, so I have some trepidation coming into the workout, but there is plenty of rest (400m jog).  I decide to start at 5:45 and hope I can drop from there, but given my 10k on Sunday and being on my own in this workout, I would have been happy (maybe not happy, but OK) just maintaining 5:45. 

 

	Time	Rest	Philosophizing
1	5:43	2:36	Started out too fast on first lap
2	5:41	2:58
3	5:41	3:30	Went to the bathroom between 3 &4, and took a non-caffeinated ANS gu (a sponsor of Italia Running Club--shameless plug)
4	5:41	2:57	took my shirt off for this one, not sure if feel better because went potty, or bc shirt is off, or bc more than halfway done, but this one felt easier (22-23C and humid)
5	5:38	3:04	A guy named Anson jumped into this mile after one lap, so did 1200m, ran beside me but a little ahead on the outside of lane 1, helped me push a bit harder
6	5:36		This one was hard and I did an 80 sec last lap to practice caring when tired (when I write up my yucky 10k from Sunday you will understand)

So I felt not sick all day, but after warming up I felt a bit of sore throat, but didn't feel it really in the workout.  I am happy with this workout and I think it shows my legs are coming back, especially since this workout is on the heals of a long run (last Friday), then 10k (last Sunday).  6k cool down

AM: ran 12.5k, felt better than I thought I would, 4:50 ave pace.  It is starting to get toasty, 25F, 75-80% humidity, but mostly cloudy so that was good.  Almost dripping-on-the-MTR hot, but not quite.  

PM: core workout, 20 min walking on the TM at 3.6 pace and 15% grade, then 20 min elliptical 

AM: 22k at 4:30 ave pace/k.  Went on the back side of Ma On Shan for a rolling hill run, and came back the same way.  Trying to prep for the Boston rollers in a modest way.

PM: ate lunch with a friend at a Vietnamese restaurant, then hit the TM an hour later.  Thus started slow (7.0 pace) but gradually ramped up to 7.8 pace.

easy run, 5:00/k pace, felt a bit dizzy first half, but felt better coming back

will do core workout tonight 

Was planning a long run with a marathon tempo with Curtis, but he had to bail late Friday night, so I had nervous sleep and was on my own.

The plan was 35-36k with 26k tempo toward the end.   I wanted the first 5k of the tempo to be 4:20-4:25, then drop down below 4:00 pace for the remainder, getting faster as I went.  This workout was truly a test of grit.  I have never done a long tempo like this alone, and it was hard.  I went out 9k warming up.  At 7k or so I heard what sounded like a biker yelling at me but I ignored it.  I don't really want to "hear" "get out of our bike lane" anyway.  The bike lanes here are generally asphalt, and the sidewalks are cement when you are lucky, brick when you are not.  So I generally run on the bike path.  At around 8k, who comes up on me but Roberto on a bike.  He hasn't run in about three months and it is has been sad losing him as a training buddy, but here he was.   Though my running pace and his biking paces don't mesh well.  He had already biked 60k so he biked along side me for 4.5k.  Here's how my tempo went:

	Pace (k)	Pace (in miles)
1st 5k	4:16	6:53	Roberto was with me for part of this, so far so good
2nd 5k	4:04	6:35	Wanted to be a bit faster, but was just easing toward 10k
3rd 5k	4:00	6:28	This had some hills, so happy to hit 4:00
4th 5k	3:58	6:25	Wanted to quit by now, but tell myself to try to bring the pace down as I go and I can quit at 20k if needed
5th 5k	3:56	6:20	really wanted to quit in the first 2k of this 5k but told myself even if I just keep 4:05 the workout will improve my fitness.  Was 4:01 ave pace at 2k, then picked it up for the last 3k

 So I allowed myself to stop at 25 instead of 26k, but had about 2k of cool down. Though my paces were not stellar, I have never done a tempo this long by myself, and I battled my demons and negative splitted, and if I can do this on my own without taper (and I had heavy shoes on) imagine light shoes, taper, race magic, and people with me.  I think a great marathon is possible (please let there be good weather!).

Ran from home, 12.3k at 4:58 ave pace.  Started really slow then picked it up as I woke up.

PM: 40 minutes on the elliptical, core workout, stretching, rolling 

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.  

AM: met Michael Lam for an easy run, nice conversation. 4:59 ave pace.  

PM: 50 minutes on the elliptical 

AM: ran 8.58k easy (4:57/k pace)

Midday: core workout

PM (start warm up 6:30), ran 3k warm up with lots of stretching.  Today is the last big workout before Boston.  It was 4 x 5k at goal marathon pace.  So not too aggressive, but long, trying to dial into goal pace.  Curtis joined me which was pretty essential for a workout like this.  His goal marathon pace is 3:45 and mine is 3:50 (well actually more like 3:53 but for the workout, it is much easier to keep round numbers).  So he was able to chat quite a bit, and I was able to eek out half sentences some of the time, so it was much better than being alone.  3:50 pace makes for 19:10 5ks. 5k's were 19:04 (about 3:30 rest), 19:10 (4:46 rest), 19:08 (5:12 rest), 18:53, picked it up a bit the last few k of the last one.  This workout is pretty good at mimicking the fatigue you feel in a marathon.  I turned to Curtis after the last one gave him high five and said, "Time to Taper!" He has a marathon a day before me in Korea.  I am excited and so happy I haven't gotten injured between these two marathons.  Just 664m cool down 

Dressed up to do elliptical but the gym was closed (Good Friday).  So I did amazingly little today.  1.5 hr massage, 7k run with my son and husband and two younger kids biking, so slow. Stretching at night.

Went to a church easter activity with the two youngins, then did my long run, starting just afternoon.  I took my oldest son Ben, rented a bike, and he gave me water support in the tempo bit at the end.  It was raining when we started, and windy most of the way.  The rain ended perhaps at around 10-15k.  I wanted to do the last 10k in marathon pace, but I was soaked and there was stiff headwind, so I decided to wait until the headwind stopped, which I knew would be around 6k to go.  Turns out there was still some headwind at that point but it was swirly wind, so sometimes tail wind, sometimes head wind.  5k in 3:51, the last k in 3:42.  My true marathon goal pace for a high 2:43 is about 3:53.  My real goal in the marathon is to break 2:45.  That would be sweet.