Slept in after getting seats for airplane at 3am.  Ran around noon 7.45 miles in 8:04 ave pace, felt crummy for the first half.

AM: Warmed up 3.71 miles, then did track workout (300m, 200m, 100m sets w/ 200m rest between x 3).  Times were:  61, 40, 17, 61, 38, 18, 58, 35, 17.  Then 3.73 cool down.  Did a pm run before the evening flight.  PM: 4.06 in 7:54 ave pace.  Good by US. Hello HK.

No running, this day simply disappeared by passing the international date and time line.  In the air and not feeling fresh.  Kids did great though, because we were on Singapore Air and they all had their own tv/movies/games they could choose.  I watched Water for Elephants, 80% of Paris at Midnight (that was enough of that) and Soul Surfer (so good).

Got in at 5:30, got to our apartment by 7am.  Did some un packing, then took a nap, then toured Festival Walk (a mall by our apartments) with the kids, then went to Prince Edward area for dinner and it was so busy hot and smelly, it was quite overwhelming for all of us.  So we went to the Spaghetti House, a cheesy  americanized restaurant.  Everyone liked their food except I accidentally ordered a white, cheesy lasagna.  There was more cheese than noodle, so I pulled out the noodles the best I could.  

At 8:45 went on my 60 min "shake out" run with Paul.  Highly annoying because it was blasted hot, i was blasted tired, and Paul was slow and running with me so I kept looping back, and there were many people on the street, so I had to work around them.  Ave pace abt 9:20, effort was about 7:45 pace.  It was crazy.  Soaking wet.  never sweated this much for an over 9 min pace run!  I was not pleased when I finished this run.  It felt like a death knell over my running career, but the subsequent runs have gotten better, so i just need to adjust, and be patient.  And realize I am fighting an uphill battle that will build **character**.

7.11 miles in 8:25 ave pace.  Ran with Paul again, so some back and forth and slow and dodging cars, as we got lost in Tai Wai.  did a circle inadvertantly (trying to go straight).  Pace better than Thursday, but couldn't find bike trail (found it on Saturday).

AM: 5:45 met Roberto, an Italian expat who has graciously introduced me to running in Sha Tin, and has let me know some of the ins and outs of running in HK.  ran 14.2 miles in 7:36 ave pace overall, so company does help, as does the bike trail we were on, less (but not no) car dodging.  There is a trail 20k long, so theres my solution to tempo and long run course issues.  Was supposed to run 14-16 miles with last 2 fast, but I did one fast mile 6:32, started into the last mile at the same pace, but after .06 I lost my will and thought I'd jog it in.  I lost my gu along the trail.  But did get lots to drink.  See my weight though.  I lost several pounds of water and was near delirious when i got hom.  PM: 4.22 miles in 8:13 ave pace.  Do I need to write up that I sweat like a pig for every run or do you get the point?

Met Lily Lew at church! (Smooth's sis in law).  Also found out that the track coach for HK's olympic team is in our ward and Lily sent me his number (I still need to call him).

Rained before I started running. I wish i could have started sooner, but waiting for train.  The early morning rain cooled it down a bit.  Ran 8.21 this morning in 62 min.  Started on my own.  First mile was 8:55, but then started to feel better and Roberto was on the trail so we ran together for from 1.5 on.  What a difference a running companion makes.  Splits were 8:55, 7:26, 7:49, 7:12, 7:05, 7:07, 7:18, 7:18, 8:32 pace for the .21 (looking for my shirt, finally found it stashed in a bush).  I am running a race on Sunday!  I would rather race on Saturday, but races are few and far in between right now.  This time of year is akin to deep winter in Utah.  This is the worst month of they year and I am here to partake of it.  At least it all gets better from here.

AM: First track workout in HK.  Got lost a couple of times trying to get to the Perth Street track finally found it when I was about to give up. 4.14 mile warm up in 8.24 pace.  I was looking for this track because it opens earliest here: 6am.  All tracks get locked up, and they typically have at least one worker/maintenance/security person there.  So no early morning track workouts for me.  Turns out this track is only a 300m track, so don't think I will be going back to it.  It was ok for today's workout, though: 6x800m at tempo interval (5k) pace, 400m rest between.  So I did them on the track and used my garmin for tracking, since figuring out the markers was hard. Aiming for 2:50-2:53.  Did 2:50 (2:15 rest), 2:47 (2:16 rest), 2:48 (potty break then 2:04 rest), 2:46 (2:22 rest), 2:44 (2:13 rest), 2:41, then about three miles cool down.  So I did these faster than I should have, but it was hard to track since I didn't have 200, 400, or 600m splits for monitoring.  

Went to HK Disneyland during the day.  We were blessed with partly cloudy conditions, so it was hot and dank but not as bad as it could have been.  I had choc mouse for first treat there, chicken curry for lunch, frozen pineapple chunk and korean squid (like fish jerky) for afternoon snack, turkey leg, corn on the cob and cheese bread stick for dinner.  I left the fam at 7pm to go home early for evening run.  Ran abt 43 min and about 5 miles, I found a closer track in this run, but it doesn't open until 7:15 so I won't be able to use this one until the weather cools.  First core workout in probably 2 weeks.  Started at phase 3 level 2 to ease back into it.  

10.68 in 1:16:36 (7:10 ave pace).  Met Roberto again.  He is a 2:38 (I think) marathoner and has pulled me along on a couple of runs, which has helped me to not get into a slump as I moved out here.  He's also provided a lot of info on running and living in HK, so helpful.  I have a 10k on Sunday, and I know it is going to be hot and humid, so i was thinking to go out at 39:00 pace, but the course record is 38:23 and if I break that record then I get another $380 in cash ($3000HKD). Roberto Googled me apparently and saw my race times, and of course 36:02 sounds really good, but that is DesNews, a bit different than a flat 10k, eh?  I am not sure if I can do 38:22, given the conditions, my adjusting to them, and where I am in my training cycle.  I don't want to end up on a stretcher.  I will need to run by feel (trying not to go out at a crash and burn pace) and I'll go for it if it feels right.  I think that's the answer. 

AM: Ran on my own.  Warmed up, and was fairly desperate for a bathroom before my fast miles.  Either the bathroom is there, or it isn't and not so keen to do my first bush dive in HK. Went long for warm up, about 4.4 miles, and was rewarded with a bathroom.  Funny thing is, the bathroom is the type that has a hole and you squat.  So funny.  At least it was legal.  Plan for workout was 2x2miles at 10k pace, 1 mile rest between tempo intervals.  I wanted to see if I could do 6:10 pace.  First 2 miles 6:09, 6:04, recovery mile 8:48, second two miles 6:07, 6:01, and I felt pretty good.  It was hard but not killer, which gives me hope that perhaps I can string together 6 6:10 miles on Sunday.  There's always race day magic.

PM: chinese foot massage (they work calves and feet, not as good as a sports massage or PT, but better than nothing, need to figure all of that out).  Core workout. At night got lost on a hilly run into unfamiliar territory.  When I realized I was lost I ran to a bus stop.  One man knew English, the other knew the directions, so between the two of them I found my way home.  I am so grateful to them for helping. 

Ran from home, tried running down Nathan Road to the water and running along the waterfront.  There is no water or bathrooms from mile 3.5 on doing this, and I had to stop about 6 times in the first 3.5 miles, and I can't wear headphones because though the traffic is much lighter before 6am, it is still dangerous--just takes one car to turn me into a pancake, so I will be going to Sha Tin for most of my runs.  I will get my gym ID on monday, which will help alot for second runs of the day. Abt 8mm pace.

Watch died at 4.88 miles @ 8.17 pace.  Did about 50 min at easy pace.  Weight spiked up, due to not losing 4 lbs of sweat during my run.

First HK race.  Met Roberto outside of MTR station, and he graciously gave me a ride to and from the race.  The race was up a hill to a reservoir, but was mainly flat for the actual course. Update on weather:  83F, 82% humidity.  They didn't start the race til 8:15, it would have been a bit better weather if it had been 6:15, but they are not early risers here.  Because of weather, little warm up was needed and advised.  Roberto introduced me to many runners, many of them expats.  The guy runners were quite good, and I met several of the top runners.  Plan was to start at 6:10 pace and see if I could hold it. 6:10 would give me the course record and some more shoe vouchers.  there were a couple of thousand runners from looks of it, and the trail was fairly narrow (about the width of the provo river trail) so many guys started quickly.  I didn't see any ladies around me, but the course had a 180 at 5k so I knew I'd be able to see the ladies at that time. Splits were 6:10, 6:11, 6:19, turn around, see #2 lady is maybe 20 seconds behind, So hot, and resigned to 6:20 pace, hoping to not crash and burn and embarrass myself. Rest of splits were 6:24 (trying to keep pace with a pack of men ahead of me), 6:13 (passed by 1 guy, pass three others), then 5:46 for .25.  The course director is meticulous with his course measurement, so it was probably right on 10k.  I just did some unideal swerving. My watch says 39:06, official time 39:04 (I stared at my watch for a bit before deciding to turn it off).  They put out a tape for me and I broke it!  my first tape break.  I think the next woman was a couple of minutes behind me.  

They let you double dip for prizes, so I got $1500HKD in vouchers from a mizuno shop (enough for 2-3 pairs of shoes), another pair of mizuno shoes from the race, a polaris watch and a cool trophy.  Everyone got tshirts. They had water along the race (3 times) but it wasn't enough for me, and they had water bottles at the finish, but no food, so note to self, bring your own after race replenishment!  Good race though for only about $15 entry fee.

I wish I could have gotten the course record, but I am happy I didn't unravel substantially and rallied a bit at the end.  A good start. 

Here's a highly hyperbolized article about me--haven't had a news article written about me in a news paper since high school, so I guess I shouldn't complain they confused being an Olympic hopeful with being an OTQ hopeful :D

 From the South China Morning post, 8/15/2011

"I had no idea just how organised and competitive road running was when I arrived here and I will certainly miss it when I leave." 

Everyone is making a big deal about me not having a live in maid.  They cost about $7,000 per year, and with tuition and travel expenses, not sure it's important enough to get one.  It will take a couple of months to figure out exactly how much it really costs to live here. 

Met Roberto for an easy 60 min run.  My watch was off for about 2 miles in the middle so I have an approx ave pace of 7:45. We started off faster, but Roberto claimed I was breathing hard so we backed off.  Good idea since I have several hard runs ahead of me this week.  Also claims I am shuffler.  I might be, but it makes me laugh to have the truth handed to me like that.  Next thing he'll tell me I need to lose a couple of pounds (I know I do) :D.  

Got JJ set up at a Christian International School.  Hopefully that will be a good place for him until he gets into the school system we really want.  Currently waiting for groceries to be delivered. 

AM: Met Roberto. Converted my 2x2 mile workout to 2 x 3k workout, to get with the metric program.  so 2 x 3k at 10k pace.  Roberto said that was 3:45 when I said I wanted to go 6:05-6:10, but I realized partway through the workout that 3:45 is 6:00 pace.  Anyway, warmed up 4.62 in about 7:36 ave pace.  first 3k was 11:11, or 3:44 ave pace. Rest between was 1.5k, but also potty break. second 3k was 11:09, or 3:43 ave.  It felt hard but not killer.  Rushed home to get my son to his assessment for West Island School.  This school is so freaking awesome.  It is a big campus, like a community college.  It has four wings and is 11 stories tall.  More important than its way cool building is the educational opportunities he'll get here.  He gets a laptop the first day, and the first week the kids do an intensive computer project, so that they all get used to their new computers.  He will be learning Putunghua (Mandarin) and Spanish.  Anyway, I am very excited for him.

PM: got my university gym card, so hit the treadmill.  5 miles at 8mm pace.  Felt dizzy and sick in the first half, then got a drink of water and perked up in the second half.  Have done part of my core workout and will do the rest tonight. 

Met Roberto for "75 min" run which turned into an 82 min run.  He took me on a hilly course that had us do a 1k steep hill, which seemed like it was 2k long, and he discovered how much I love hills.  Passed four tracks on the run as well as one monkey twice.  7:37 ave pace.  Not too hot but very humid = soaking wet shorts and yet another embarrassing ride on the metro-- "really, it's just sweat".

AM: Ran a track workout of two downward ladders: 1600, 1000, 800, 400, 200m, all with 200m rest between, 10K pace for the 1600, and dropping pace to mile pace by the 200m.  This workout was hard.  I had just gotten an email from my mother in law that she couldn't mail my Humira to me (apparently it is illegal, I accidentally left my three month's supply of Humira at her house instead of packing it last minute with my cold packs before the flight).  So I was demoralized from that.  My insurance might not cover it, they are debating it right now.  Welcome to socialized medicine. I have been a big proponent of socialized medicine, but one of the aspects tends to be some limits on coverage, so I am experiencing those limits firsthand.  They do not cover any psychological issues, which means they might not cover Mickie's ADHD, and they don't cover birth control (BYU didn't either).  Anyway. The track doesn't open until 6:45, so started the workout when it was too warm for comfort, 82-84F.  The run ended up being somewhat of a comedy of errors, since my mp3 player fell out one two fast bits, affecting my times and the second time it broke, and someone picked it up (I thought it was keifed but someone later came up to me and gave it to me, he kept it safe for me!).  Ok, I realize this post is a little stream of consciousness.  Sorry.  Warm up was sluggish. 3.39 miles in just under 30 min. Times were 6:01, 3:39 (stopped and picked up my mp3 player in this one), 2:49 (mp3 player fell off again, almost stop and pick it up, but think better of it), 1:19, 38, 5:56, 3:38, 2:50, 1:19, 35.  I was pretty upset about my second 1000 and 800, thought I should do better, but the times were in line with where I should be right now. 2.35 cool down.

PM:  core workout, then went to the Hong Kong Sports Institute, to meet the Olympic Track Coach, Paul Wright, who happens to be in my congregation, and to meet the lone female marathon Olympic hopeful: Alison (I will post her chinese name once I know it).  Did my recovery second run on the track there, some with Alison before she warmed up for her fartlek that evening.  5 miles in 41 min. 

During the day went out with the kids to pick up JJ's school uniform and to pick up shoes I won from the race last week.  I got a mizuno precision and a wave rider, and Benji got a pair of black shoes with bright orange edges.  It was way indulgent of me, because that was about a $60 investment in his shoes, and he is so unworthy, always beats up his shoes so bad.  We found a frozen yogurt shop!  Expensive but worth it.

Slept in til 6am.  Ran 7.7 in 7:40 ave pace. stretching and pt exercises at night.

Ran my long run at night.  Weird man.  But that meant easy run in the am. Celebrated that by sleeping in til 7am.  Wasn't too punishing since I tried to stay in the shade and only ran 4.5 miles (7:49 pace).

PM: Met Alison at the HKSI (Hong Kong Sports Institute).  We warmed up on the track for 4k, then took off onto the roads.  She had many many miles of marathon pace for her long run, so the plan was for her to go out 10k (marathon pace) and me go out 8k (easy pace), then we turn around, then she should catch me about when I need to pick it up (my run was 14-16 miles, with the last three miles fast finish).  She had some friends on bikes providing water support, and they helped me with my water bottle a couple of times, but I went miles without seeing them so also did some water fountains along the way.  I felt good and kept 7:15-7:30 pace for the middle miles. I looped back for her when she didn't catch me and eventually started my tempo heading for her, found her, and turned around.  She was struggling since she had a way hard workout (I couldn't do it).  I had her give me five and she responded with a good surge, but she was doing the typical (for me) moaning and I knew exactly how she was feeling.  She was going a bit slower than I wanted to go so I had to run my own pace.  My fast miles were: 6:38, 6:21, 6:19.  I was headed for a faster last mile, felt great, but felt the need for a potty so had to moderate my pace :D  I really appreciated meeting with her even though we didn't spend that much time together.  It was beneficial to know she was out there working hard at the same time I was out there, also that she was hunting me down, that is motivating.  16.3 miles for this run total.

Mmmm. Day of rest. Much needed after race last Sunday.  Did do an ab workout today, though, since didn't want to do it right before my long run Saturday evening.

7.98 miles with Roberto.  Apparently my run with him last Wednesday through the hills was so IMPRESSIVE that he's going to take me on hills on all of my easy runs.  He reminded me to not form a 90 degree angle with my body today as we were inclining. Good stretching before and after the workout.

AM: 4.95 @ 8:05 pace around my home.  kids' first day of school.  Made them pancakes then found out my bank was messing with me, had a crying fit, took the kids to school, then got 2.5 hours until I had to pick them up from school (still figuring out busing/metro route).

PM:  Went to a track close to my house and there were two groups doing organized workouts, one from my husband's university, and one was another community group.  They look at me curiously.  I stop and talk to some of them.  I feel so uncomfortable stopping and talking to people I don't know, but I know I will be known as a snot if I don't move out of my comfort zone.  The track had a thermometer: 31F (87.8F) at 7:30 at night. 3 miles warm up, stretching and strides, then 6x 800m at 5k pace, with 400m rest between. Wanted 2:48-2:50.  Splits were 2:46 (2:21 rest), 2:48 (2:33 rest), 2:47 (2:41 rest), 2:46 (2:43), 2:47 (2:15), 2:48.  I could have sworn I was headed for a 2:46 on the last one, but the thermometer had gone to 30F after the fifth repeat and I was so excited, then as I did the last straightaway of the 6th and last repeat it bounced back up to 31F.  Was it the 31F or just lack of focus that sent the last interval in a tailspin (jk of course 2:48 is ok).  Cooled down 3.16, most around the track. About 10.25 miles total.

Kids started school on Tuesday, and they leave the roost early, so haven't been able to do more than short morning runs.  Helped Mickie to school, then came home and did some work around the flat and some errands, then hit the dreadmill for a 75 min run.  Really long for a treadmill run. Warmed up eventually to 8.3 pace, even went to 8.4 for a bit more than a mile. 10.3 miles in 75 min.

AM: Got a bit lost on my morning run. 4.84 in 39:40.

Midday: core workout. 

PM: Met Alison at the HKSI (Hong Kong Sports Institute).  We did our warm up together, then she did a 30 min tempo on the track, and I went out to the bike trail and did 1 mile 10k pace, 1 mile rest, 1 mile 10k pace.  Fast miles were 5:52 and 5:50 with 8:39 in between. So hot I was soaked by the time the evening was through.  Talked with the track coach, Paul Wright before my workout and he cooled down with us, so that was fun.  It would be great to have a coach be in close contact with you.  He is LDS if you missed my prior post about him, and in my congregation.  Cool.  11 miles in the PM.  Had chocolate Vitasoy drink from a vending machine at the track for some immediate refueling.  It actually tasted really good.

Ran on TM after getting kids off to school.  Jogging to fitness center then 60 min on tm, started fairly easy but picked it up as I went along, ending at 8.4mph. Two glute weight exercises, starting light to get body used to it and some core work.

AM: met Roberto after warming up 2 miles.  Point of today was 18 mile run with last two miles fast finish.  I felt horrible in those first two miles: 8:26, 8:20.  He eased me into where I was supposed to be (7:00-7:30) and I actually felt much better after running at that pace a couple of miles.  Our miles after that were:7:27, 7:23, 7:01, 6:59, 7:09, 7:03, 7:19, 7:25, 7:22, 6:54, 7:01, 7:05, 7:01, 7:30, then we started the "fast finish".  Supposed to be goal marathon pace or can be as fast as goal hm pace.  He kept me calm the first mile (wanted to go faster, crazy) 6:07, then his hamstring started bugging him so I was on my own for the last mile 5:56.  I felt good in that last mile.  I am excited to do my next 10k. Want 5:59 ave pace.

PM: 5 miles at 8:05 pace.  Also core workout and lunges, stretching. 

8.17 miles in 4:41 ave pace/k which is about 7:30/mi. I have converted to k's which makes this blog hard.  Core workout and weights. 

AM: 7.7k which is 300m short of 5 miles which converts to 4.8 or so. Stream of consciousness conversions. 5:16 ave pace (hilly around my house, trying not to run bent over, but hard to break long habits) converts to 8:25 or so pace?

PM: Met Alison at HKSI, warmed up together.  She had 2 min on 1 min off fartlek.  I had 2 x 2.5 miles at 10k pace.  That is 5 miles at 10k, almost a 10k race, but one mile rest between 2.5 mile bits.  I did 2x4000m, nice to see the k's tick by.  I have to say I like this km thing.  It was muggy and warm (33c which is I don't know close to 90?-- Ok it's 91.4F, about 70% humidity).  We warmed up scantily, about 4k, then I started my tempo.  This is supposed to be 10k pace, so i wanted 3:45, hoping for a sub 6:00 next 10k, though haven't done that pace in a while.  I was nervous about this workout.  Anyway, shot out too fast, had to hold back, first set was 3:42, 3:44, 3:41, 3:42--14:51 first set.  Thought I might pay for this set in the second set.  Looking for water in my mile break, but couldn't find it.  I knew there were water fountains in the area, so took some more time finding it, but no luck, so my rest was 2000m, longer than planned but thought I would bonk without water for the second set.  I started the set, resigned to having no water.  3:41, 3:42, 3:44, 3:40--14:49 second set.  I am really happy to have been able to be sub 6:00 on these.  Feel ready to crank out a good 10k, but have 2.5 weeks til my next race. 21k total run in evening.

Easy run. 16k at 4:44 ave pace (7:35 ave pace). Started slower and got faster during the run.

Sports massage. Core workout and weights.