If I do still have any blog followers you have been sorely disappointed in me :( I am a bad blogger. I am in week 2 of a two week spring break. Why they torture parents with such a long break is a mystery to me. Oh, wait, it's so the rich expats can go on a proper "holiday" to Thailand or Bali. We stayed home, and I have been playing entertainer. Anyway, I met Roberto and Alison for my big 18k tempo, dress rehearsal for my 26k race in 13 days. I wanted to do a pace similar to my standard chartered half (3:53/k) after starting at 4:00 and slowly accelerating. Roberto thought 3:57 was more realistic, and it was hot and the 3:57 ended up being very realistic. Alison was going to start with us and see if her ankle would allow her to do the tempo for 24k. 5k warm up. We did the first 3k at 4:00-3:58, my lower back was giving me some trouble, some tightness, then it loosened up and I accelerated, and Alison didn't respond, she seemed to slow, so we didn't see her again. Roberto carried two water bottles filled with some type of drink, which was good since it was rather warm (24C?) and humid and I ended up sweating quite a bit. We generally kept 3:57ish, which was the best I could do. The 10-15k section was hard, but we dropped the pace a bit on the last 2k, though Roberto dissuaded me from actually kicking in the last k. It was a success (3:56 or 3:57 ave pace), but leaves me hungry for more, and I really want to go sub 3:55 pace in the 26k. I just need to be smart because it will be a LONG race and I will suffer if I go out too fast. I am hoping for 7-12C which might just happen. Cooled down with Roberto a scant 2k, then ran 3k more at home. Core workout in pm
| 