AM: 4.92 miles on the TM easy. Planning to join Alison with her workout in the PM. At lunch I met with Coach Paul Wright, who is the head coach of the Hong Kong teams and a member of my congregation in HK. We discussed my plans and how I could train with Alison Chow, the top female marathoner who is back in HK. I am excited to train with her again. PM: 8 x 2k (1 lap jog between) on the track with Alison. Coach Paul told me that the pace would be 3:50-3:55. That is nice, my 26k race pace. 4.3k warm up. But at the track after the warm up, he said the pace would be 90/lap, or 3:45. That turns this workout into a totally different beast. I adjust into "Try to survive the workout, hang onto the back of the pack" mode. Alison had about five male pacers in the workout, then it was me and her. There were four coned off patches it the first lane of the track. Two on the first 100 curve, one right before the 200m mark, and one as you curve at about 220m. Since the workout is 40 fast laps, I knew that I would hate these cones for forcing me on the outside of lane one at these spots. I tuck behind Alison in the pack. I know that theoretically I should lead at times, but I am not wanting to go any faster than 90 and I am not sure I can even do the whole workout. There was a bit of wind, but there is also some psychological strain/benefit (it can be both, right?). The pack generally got 88-89 on the first lap (so I was 89-90). My first four were 7:31, 7:31, 7:31, 7:31 (hit the toilet and take a gu in the fourth rest instead of lap jog). I should mention it was hot--about 80F and humid, so we were drinking from our water bottles after every rep except the first one. In the fifth rep I felt the pack slow in the 4th lap, so I take the lead and I get a 90 sec lap, then once ahead break out a bit and get 7:26. I think, dang it! Now I have just raised the bar. In the sixth one, I surge again when I feel the pack slow, and get 7:23, though my middle laps were a bit saggy (89-90). In the seventh one, Coach Paul tells me to go "easy" the first three laps (to stay with the pack), then stride out. I pretty much obeyed (at least 2.5 laps with the pack, though I think I lead it after 1.5). 7:21 I try to focus on running relaxed through it. That's the purpose, to try to learn how to run relaxed at a faster pace. In the eighth one, Coach Paul tells me to stay with the pack for the first two laps before opening up. I do that. First lap was 89, the second I think was 87, the rest were faster, 7:11. This has to be the longest and hardest and most successful track workout I have ever done. These longer workouts will reap some dividends, I hope. Just 3k cool down.
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