Denouement

Sorry for the long post, please skim as you deem necessary :D.  

Nothing like a half marathon to get you to back in the game.  This is pretty similar to my St. George 1/2 last January, a bit out of shape for both, but the course for the Mizuno race today is certified (so definitely not short like the St. G might have been) and much, much, much hillier.  

I came into this thinking there were a couple of girls that could beat me, but I'd try to hang with them and push it in the second half, where there was supposedly some flat.  This is the premier half in HK, and the most competitive (perhaps equal with Standard Chartered half, which I will be running in a month).

I thought I would be 1:23-1:25, with breaking 1:23 only as an A goal, or if the course was short (but was certified so no real chance of that).   It turns out one lady wasn't there, but Yui Kit Ching was there, and she's broken 37 in the 10k recently so she's running really strong.  I wanted to let her lead the first 5k-10k.  After 3k warm up, stretching, strides and four bathroom breaks we started.  The course starts with a steep tall hill then some down hill in the first 1k.  Yui starts ahead of me, but halfway up the hill I pass her (couldn't help it?   Is that a good defense, probably not).  The first k is net uphill, first k was 4:07.   The first 5k is net uphill, but rolling.  This has alot of the same hills from my Green 1/2 Marathon in October, but isn't quite as difficult as that race, probably 30-60 seconds faster of a race?  I hoped to hold onto 3:56 pace overall and dip under 1:23.  

5k - 20:22, 4:04 pace, The first 5k is net uphill, but rolling. In the lead the whole time, lots of guys around, so happy to have the company and to be pushed.

10k - 39:15, 18:53, 3:47, net downhill but rolly.  Trading spaces with lots of guys, still lead female, but expecting her at any time.  Have a turn around at about 7.5k and see Yui is perhap 10 seconds behind.  A guy with a foaming armpit was ahead of me for a bit before I passed him.  Just one armpit was foaming.  I was wondering if it was some type of anti-chafing product or if he forgot to rinse the pit and the sweat was causing some foaming.  Passing the time with speculation, have my sights on man with tight arms and high head

15k - 58:53, 19:38, 3:56 pace, rolling, had the steep downhill (inverse of first k), some flat then an uphill to a reservoir dam we run on for 2k, that part is perfectly flat and the 15k mark is right in the middle of the dam.  On the other side is some island which has an out and back flatish(?) road.  right on the pace that I wanted, but not sure I can sustain, will have a turn around at 17.5 to see where Yui is.

20k - 1:18:57, 20:03, 4:01/k, a bit on the slowing. This was out and back from the middle of the reservoir dam to island to turn around, and back to middle of dam.  I thought this was going to be flat, and the 2k on the dam was, but the road on the island was rolly.  Glad I didn't know about this beforehand.  Was strong on the way out, saw Yui was perhaps 20 sec back, but still 3.5k to go, so am running scared. 

1.1k to finish, 3:36 pace, was about 3:47 in the first 500m, didn't want to lose the race at the end, passed one guy, then decided I better pass tight arms-high head guy AGAIN (why did I ever let him repass me anyway?, you can see a picture of him on facebook http://www.facebook.com/photo.php?fbid=200021433425516&set=t.100000309753355&type=1&theater, and I am definitely not shuffling in this picture), and saw 1:23 was closing in but knew I could get under so picked it up to the end.  

Won $2400 hkd in Mizuno gc (about $310 usd), a mizuno bag, the biggest trophy I have ever won, so big I have to modify my trophy case to make one shelf a tall shelf, an mp3 player.  One funny thing is both times they had me up for the awards they played on the sound system "We are the champions" and not just for 10 seconds either.  It is pretty cheesy but also fun to have such a big deal be made of things here.  There is an Osaka marathon trip offered to the overall winners, but the rules state you have to live in HK for three years, so when one of the organizers congratulated me on being able to go to Osaka, I said I would be thrilled to go, but don't qualify per their rules.  He said they would have to take a look at it, so maybe 20% chance of a Japan trip (Oct 2012), that would be awesome.  

Sore from yesterday.  No running. 60 min elliptical and core workout.  The guard below the bridge says I look younger and nicer in my New Balance garb than I do in my street clothes.  Good to know.  And the exercise clothes are more comfortable :D

Ran 8.16k in 40 min.  Started off really creaky but felt better second half. Trying to make a physio appt but getting a chinese answering machine :(

Did 60 min elliptical first because left SI joint was sore and it is cold today. 10C  Ran outside around noon.  Here's the problem.  It is not that cold outside, but I am starting the run cold.  It is cold in my apartment (I don't want to pay for the heat just for me) so I am already chilled, then I get cold in the 15 minutes it takes to get to Tai Wai and out on the run.  So I wear a long sleeve and I am cold getting out there, then I am too hot for a long sleeve after I warm up.  I am going to need to find a locker or start stashing a coat.  But coats are more precious than the singlets I stashed in the summer.  Hmm.

Was supposed to do strides on the track, and I got to the track, did some serious stretching (during which my body temp dropped) and my right hip started to really complain during the stretches.   It was fine during the run before the stretches, but the stretching must have woken it up.  So after 30 seconds of jogging I decided to delay the strides til tomorrow and so some serious stretching/rolling between now and then.  Have been home for two hours and haven't done any yet, but this blogging is reminding me. . .

Physio office answered the phone today, always a good thing, so I will be going in tomorrow.  

Will do core workout today too.

Coke zero just makes me colder. . . 

Easy run around Kowloon Tong, then to the track. 6x100 strides and drills. 

40 min elliptical. 

Michael Lam met me at my house, and we went on an adventure run.  It was supposed to be a 90 minute easy run, and the plan was to find our way from my place to tai po road and take it over the mountain (monkey mountain again!) and down to sha tin, then back.  So it would be an up and down, then up and down the mountain again.  We found our way ok and no monkeys attacked us.  There was a really steep road down to tai wai, which was horrible to go back up.  We got to the Sha Tin central park at 10k then came back.  Ended up being 1:43, or 5:11 ave pace.  

We went to Causeway Bay in the afternoon, to a big park called Victoria Park, where we played tag, football (soccer) and frisbee. Then we went to the central library and ran the gauntlet to get our library cards and we all enjoyed picking out books.  Most books are in Chinese, but this central library was something like 10 stories high, so there were plenty of good english books.  I am actually in the middle of reading Tai Pan, which Paul bought me for Christmas, it is so good.  Then I have a book for our congregation's readers club called Three Swans, then I can start into the three books I checked out.  Lots of sloth in my future :D 

Core workout at night 

Ran in the evening.  Did 7.5k to the local track, then 6x100m and some drills, then ran home 1.8k

AM: 30 or 40 min on elliptical, knee lift weights 

PM: went to Aberdeen for workout.  Warmed up 6.1k, stretching.  Then did 4 x 1600m with 3 min rest between.  Had no pacers, but some fast men.  The fastest men, Colin and Brendan, were way ahead. But Chris and another guy were always just ahead of me on these so we'd start together, but they'd finish 5-15 sec ahead.  I wanted to start at 5:50-5:52 and go down from there.  Supposed to be 10k pace.  Splits were 5:45, 5:44, 5:41, 5:37. The times were good, but I felt a bit out of sorts in the workout, the same I felt in the race on Sunday the 15th, like not 100% in it but not sure how to do it at 95%.  I think I still feel the OTQ let down, like running is a lover that has betrayed me so we are uncomfortable bedfellows.  Nice analogy, eh?

5.5k cool down 

Ran up over to to Lai Chi Kok along a highway.  The air had some exhaust in it, but was able to keep an ok pace until I dropped down into urban blocks to try to find a bathroom.  It was crazy down there with the masses.  Then came back up to the highway and home.

AM: Michael had a track day for his school so wanted me to come, and it's not feasible to run before the kids get off to school, so I ran to the track event was going to be.  My workout was 3x 2k at HM pace, 2 min rest between, so not a hard workout.  3.53k warm up.  I didn't have much time til the event started so I didn't dare warm up more and only stretched a little.  I knew the track was just shy of 300m, so 7x around would be close to 2k, turns out the track is 286m, so 2002m if you go round 7 times, so just about perfect. First set was 7:43, second was 7:36, I was doing good on the third but kids were arriving and I didn't want to embarrass Mickie so after two laps I went outside the track and the turns, people dodging and extreme hills slowed down my last one, 7:58.  1.13k cool down, then I needed to watch Mickie.  So I stretched through the events as I got gradually colder and colder (I brought a track suit with Mickie's backpack, but it didn't quite do enough).  

PM: 40 min tm run, 8.01k 

Ran for 90 min, 18.65k at 4:50/k pace.  

Ran 6.09k in 30 min, stretching

A local 10k in Shatin.  Knew there would likely be little competition, but thought it'd be a good workout.  Turned out to be 99% humidity and 17 or 18C, so not really raining but misting, with the bike trail wet.  I wanted to go out at 3:45/k pace and drop in the second half.. 

4k warm up, including good stretching and strides.  Then we were off.  I took the female lead after 200m, but there were probably 20 guys ahead.  Watch showed 3:59 for the first k, not good, because effort felt right.  I had bad sleep for two nights in a row--running out of Ambien kind of forces a detox if you know what I mean. But the bottle did last for 5.5 months here in HK, so not too bad.  I won't try to get more, though, just better to fall asleep the old fashioned way.  Not sure if it was the sleep or just generally not feeling the eye of the tiger, but the pace was off today.  Averaged 3:54 for the next 4k, passed many and was in eighth overall, so 19:36 for the first 5k.  In the 6th k I closed in on #7 and in the 7th k I passed to get into 7th place.  I couldn't quite close in on black shirt ahead of me. 3:53 ave for 6-8k.  I wanted to get down to 3:45 pace for the last 2k and basically did, with a 7:31 last 2k split. I measured 10.1k, so the course might have been slightly long.  From 4-6k we were on a promenade with slick sidewalks (Ma On Shan), and the 180 and the turns were definitely slower than ideal, but that doesn't explain the 38:47.  

6k cool down.  The event was very local, meaning no english instructions or announcements.  Also only earned $100hkd so its the first HK race where I lost money (entry fee less than winnings).  Oh well, the bananas, free water, entertainment and the workout was worth it. 

6.15k in 4:52/k pace.  Feeling like a cold is coming on.  Will nap and ellip later.

Update: did come down with some type of sickness, so I did nap but I did not elliptical :(  Just a sore throat with phlegm and a general feeling of malaise. Still with me as of Thursday.

4:49/k ave.  Still just sick enough to not feel well.  Not sick enough to stay in bed all day.

Had the misfortune of waking up at 4am and not being able to fall back asleep.  So caught the first MTR to Tai Wai and ran for an hour, then crawled into bed once the kids got off to school.  Napped for an hour before PT exercises. My back has been sore, and my right knee sore after the race, so she focused on that.  Some adjustment, elec stim, accupuncture, and assisted stretches. Her stretching concerns me a bit, I get a bit concerned she is going a couple of degrees too far, but whenever I get close to calling uncle she lets up.  The pt appts are free, and they are helpful, so they are worth it.  She has me doing the sitting with the back against the wall exercises daily to try to strengthen my inner quad muscle. So did those and my ten core exercises and leg lift exercise and leg lift weights (and 5 min ellip just to warm up).

Reading a great book for a reading group called Wild Swans, about three generations of women in China.  So fascinating, it is just whetting my appetite to read more about living in Mainland.  I have read a couple of Chinese history books, but biographical nonfiction is so much more interesting and touching. 

Ben had a track meet in West Island, so I went to that this morning and didn't have time for my workout.  So I went out for my workout today at around 2:30pm, and it was hot! about 22-23C (71-73F).  I warmed up 6k, then 3 x 2k at HM pace, 3 min rest between.  I wanted 3:50 pace. Did them on the bike path instead of the track, to help prep emotionally for my tempo run next week.  3:49 pace for first 2k, 3:48 for the second, and 3:48 for the third.  Started to panic in the third because it felt harder than HM pace (but I was at 3:47 pace at that point, but I told myself to run smoothly and calmed myself down well.  Throat acted up with the harder breathing, coughed a couple of times, and still don't feel great but this has never broken into a full fledged sickness. over 6k cool down.  

easy 60 min.

Met with Curtis, Christian and Colin in Tung Chung.  They could have warned me they were going to go at a clip, but I guess I should expect no less when running with fast guys.  I was supposed to do 23-26k with last 3k at HM pace.  After a couple of k slow (5:13/k), then 10 more k moderate (4:37k), I was left in the dust as we circled the airport.  I didn't want to get too far left behind, and could mostly see them ahead, and did 5k in 4:23 pace (7:03/mi pace), which was really me going 4:16 for 4k then slowing down, then did another 5k in 4:40 pace, and had to go to the bathroom so bad I felt sick and couldn't even think in that 5k.  Hadn't had any fuel to this point.  Enjoyed a toilet break and ate a third of a power bar, then went on.  Went 4:40 for another 2.5k, then needed to do my final HM push.  Felt like I had already spent what I had in the fast 5k, many k's ago.  I have also been a bit sick and got horrible sleep last night so was feeling like if I skipped this HM bit I was covered in the excuse arena :D

I decided to attempt it, and goal was 3:50 pace.  We had 1.5 k on a nice trail, and was 3:47 pace for that it, but then we were in the city, and had to cross many roads, decide where to turn, did a u turn, so the overall pace of the 3k slowed to 4:00/k.  I'll need to plan this out a bit better next time.  Overall a solid run. 4:38 ave pace overall.  

Left leg was sore in the afternoon/evening.  Felt like a deep ache in my calf, was actually limpy :(

Ran 50 min easy.  Turned out to be a 10k.  I do have some soreness in my left knee area which is concerning.  Will get a sports massage on thursday (that's the earliest I can since we have chinese new year celebrations right now) and have a PT appt next monday I think.

MTR'ed to University, then ran to a bathroom stop about 3k toward Tai Po.  That would be my base for my workout.  For a 5x1,000m I would prefer a track, but they are closed since it is New Year's, so I am on the road.  Had fast shoes (these are 5k pace) and a long sleeve I stuck in a bush then completed my warm up.  Rest were 90 sec, so some walking, standing basically trying to catch my breath, but never fully recover of course.  First one went out crazy fast, but settled enough to get at 3:25.  Wanted 3:35 for the first one and hoped to drop to 3:30 by the end.  But pacing on the bike path was a challenge for me.  I had chosen a flat area (no under or overpasses, nothing to mess up the gps), so just did it back and forth.  The rest pretty much felt similar, like "what is this pace, this is fast. . ." did 3:31, 3:31, 3:30, 3:30.  I am happy with the workout.  Hopefully this means I am in a position to break 18 min on my track 5k that is coming up in the second half of February.  Haven't raced on the track since college.  

Ran 16.3k in 1:16, 4:42 ave pace/k.  Was happy to have that feel easy. Rainy and cold.

Met Phillipe, Tom, and Kate at the west side of Bowen Rd.  They had already warmed up, so we ran to the middle of Bowen Road, so just a 3k warm up for me.  Kate peeled off to do hill reps.  I was nervous.  This was a 10k tempo at HM goal pace, so basically as fast as the dud 10k I did a couple of weeks ago.  Plan was 3:50 and I was so grateful to have guys to help me through this because this was hard enough with help.   I told them I didn't want to start out fast, but kind of a tall order, isn't it?  We started the tempo going toward the east, so had 180 after 2k, and after 6k and finished at the east end of Bowen Rd (bowen road is 4k long and has markers each 500m) Our first k was 3:42, I hung back but didn't want to lose contact, then 3:50 (then 180), 3:44, 3:47, 3:49 (5k was 18:52), then 3:44 (this k is 8 seconds short per Phillipe, so add 8 gets us to 3:52, includes 180 turn around), 3:41 (again add 8 seconds, so 3:49), 3:51, 3:45, 3:32.  It was only after 6k and the final turn that I felt like I could definitely finish the workout at desired pace.  The men were strong and motivating.  Tom pushed the whole last 4k stretch, and on the last k he told me to take the lead, and encouraged me to push with 500m to go, with 250 to go, with 100 to go.  I was just surprised that he could talk as we're clipping along.  I am so happy with the workout. The final time was 37:25, or 37:41 when you add the 16 seconds.  That's better than I hoped for.  Ave pace for the whole thing is 3:46, (3:48 for the first 9k, since the last one skews the average).  

I am soooo grateful to Phillipe and Tom for pacing me and encouraging me.   There have been so many generous souls who have paced me over the years and it's a wonderful tool and I need to look for opportunities to do this for others.

This workout does a lot to boost my confidence going into my half marathon in 10 days.  I've been doing some negative self talk that hasn't been productive and which this workout and other workouts in the past month have disproved, and I am happy to report that I am back. 

Ran around my home because squeezed for time, so some hilliness. Feeling tired from yesterday's workout.  Squeezed for time because our family were getting together with my friend Angela's family.  We were leaving the kids at her house to play (with her domestic helper) and we drove to Hong Lok Yuen, met up with Angela's friend and we did a hike that was 15k, but was about 17k with walking to/from the trails, and the hike was so very hilly, that it was about half stairs/steps, and it took us 5 hours!  No joke.  It was crazy hard.  I am a faster runner than Angela, but on trails I am just trying to keep up with her easy pace.  Thankfully Paul was with us (my Paul) and he was the slow poke, so the pressure was off me pace-wise.  That type of hiking is not as enjoyable as more gradual inclines, but it was lovely just the same.  Went up to Cloudy Hill (definitely cloudy, couldn't see the wonderful view the mist was obscuring, then to the eight fairies (eight hills) to Tai Mei Tuk.  I only brought an orange and a banana and lots of water (how much fuel do you need for 15k--cmon!).  Well this was 15k like no other.  So I was starving at the end.  Angela showed us a divey noodle shop in Tai Mei Tuk that we would have never been brave enough to go to alone, and all four of our dishes were very good and only $4usd each, so I am sure we will be going back.  

With all the stairs up and down I was concerned about my knee, but no soreness in the evening.  Did a nice thorough stretching/rolling session in the evening.  Saw Salt with Paul on cable--fun movie. 

26.14k, 4:41 ave pace overall, but that includes a 5k fast finish.  I was tired and not feeling so great from yesterday.  Was a warm morning, about 60F at the start and rising.   Bought a gatorade at 7.5k, and drank about 5 oz then and 5 oz at 17.5k, when I returned back to that spot. 5k's were 25:24 (5:05), 24:23 (4:53), 23:44 (4:45), 24:21 (4:52), then 5:00/k pace for 1.14, then started fast finish, target was 5k at goal HM pace (3:50). I started the tempo a bit fast, but got 3:47 for first k, second k had some funky turns and a bike forcing me to slow so that was 3:52, not feeling so hot and wanting to quit.  Stayed strong though, despite needing a bathroom the last k. I ended up with 18:50, 3:46 ave pace, and that was without any type of sprint to the end.  Happy I could do the workout on beat up legs.   

Last week the kids were off school for Chinese New Year, I thought they all went back on Monday, but JJ was telling me he had no school until Wednesday, and sure enough he had Mon/Tue off, so had to stay closer to home for my run (Paul was home with him, but wanted to get out on his run).  

Ran to Kowloon Tsai Park to check it out.  Its a pretty big park (urban standards). I checked out the bathrooms, changing area, lockers, pool, the fields, the outdoor roller rink, the track, the jogging loop outside of the track, the old-people-stretching-and-maybe-doing-tai-chee area, etc.

This week is a cutback week so I can be fresh for the Standard Chartered 1/2.  It is the 1/2 associated with Hong Kong's big marathon.  The 1/2 starts at 5:30.  Yikes!  Paul has been really sick for days and I am fighting a sore throat.  Hope I can get 100%  

JJ still around the house, and I needed to do strides, so ran to Kowloon Tsai Park again.  Ran 5k in 4:46 pace, then did 6x100m strides.  4 at 16 sec and last two at 15 sec.  Some drills on the way back to the start, then 3.68k home.  Core workout.

Went to Hong Kong Park with JJ today.  Went to the Convervatory and Aviary today for the first time.  Had a good time.

Warmed up 6k, then did 3 x 1600m, 3 min rest.  A cut back workout because of race on Sunday.  

goal pace was 10k pace, though I am sure my pace was closer to 5k pace :D

I was confused about my 200m splits on the first one, spent the first 800m trying to figure out if 41-42 is what I wanted to get 5:48 (I know, I am supposed to be an accountant, but running, esp fast running makes me slow).  When I went by the half at 2:47, I knew I had overshot my 5:48 pace (hmmm, lets do the math, already 13 secs below 6 min pace).  So my splits on the first mile were a tad crazy (82, 85, 87, 88) 5:43 total

So a fast first mile is bad because I like to negative split (obviously not always internally within the mile).  Kept much more even the second mile and got 5:42 (2:50 first half, 2:52 second). 

The third mile I went through the first half at 2:52, came through the 1000 at 3:35 (43) then did three 42's in the last 600m for a 5:40.

This workout reminded me of my dear college days.  Back when I tried out for BYU, the try out was 3 x 1600m repeats, 6:00 or faster (he eventually ratcheted it down).  I failed this try out twice, I only got on the team after three attempts, and even the third try out was unimpressive.  It is good to know that at 35 (ok I will be 35 at the end of the month) I can still make the team. 

core workout

omgoodness, decided to watch Vanilla Sky instead of run on the treadmill this evening :/

Ran long way to Kowloon Tsai park, then did 4 x 100m (17, 16, 16, 16) then ran home.

30 min very easy. Stretching.

5:30 race start means 4am wake up and a truncated warm up.  Got out the door by 4:25, and got to the race start at about 5am (infrequent MTR service).  Managed 2.6k warm up, some stretching.  Yiu Kit Cheng is at the start, as far as I know she is my competition, but you never know who will show up.  Weather was about 61F with 85% humidity, sprinkling at times.

Plan was to go out 4:00k pace til the turn around, pick it up a bit, then pick it up more in the second half of the race, let Yiu Kit lead and take the lead after the first half of the race.  Yiu started out fast, so she definitely started with the lead.  I started out a bit faster than I wanted, but wanted to keep contact, stayed behind a friend Peter for 3k, then passed him.  Lots of guys.  I would shield wind for a bit then pass.  Typical of HK, I felt like there was a head wind no matter which direction I was going.  First 5k was 19:33, or 3:55/k pace.  Kept going straight to a turn around at about 6.5k, after turn around there was some definite downhill.  Second 5k was 19:23.  Yiu Kit was not gaining on me.  I kept passing men, but so did she, because she was always several men ahead.  At 12.7 or so we go downhill into the tunnel, I lap at 13 to get splits, 11:14 for 3k, so that's 3:45/k pace, pretty fast, in keeping with downhill, but not gaining on Yiu Kit.  14k was 3:45, then 15-16 was 8:15, an uphill stretch out of the tunnel and onto an overpass.  She is 3.5 cones ahead of me, I made up some ground coming out. 17-18 were 7:52.  Somewhere in here I get to three cones behind her, but then I start to slip.  I think I was about 25 seconds behind by 18k. I measured 3.26 to finish: 12 minutes, 3:41 ave pace if 3.26, 3:52 ave pace if it was 3.1.  I don't remember and swerving along the course :D  These splits all add up to 1:22:02, so there were some odd half seconds in there.  Looking back at these splits.  I am pleased.  I wish in a way that I had gone out with Yiu Kit because racing her the whole way could have pushed me to a faster time.  However, my splits were incredibly consistent, when the elevation changes are taken into account, so for a 1:22:05, I couldn't have paced much better.  I always seem to leave a bit undone, though, and I can't wait to race Yiu Kit again and am grateful she is here to push me.  

This is my sixth Hong Kong race and my first time getting beat :D  It's a good thing in a way. 

80 minutes elliptical split in two sessions.  PT appt.  Legs just a little sore.

13.3k @ 4:41 ave pace.  Don't really feel the half marathon in me.

16.21k at 4:37 pace.

Run to Kowloon Tsai Park.  There was some track event there so I was grateful for the 500m rubber jogging trail around the track.  Did 6 x 100m sprints (17,17,17,16,16,16) with drills in between. 12 k plus strides. 

Core workout. 

Realized that I have two races next week, so would have no opportunity to do a 5k tune up race. My last track race was in 1998, in my BYU undergrad days.  Next week I am doing a 10K on tuesday night (25 times around the track--yikes!) and then a 5k Saturday afternoon.  Yiu Kit Cheng, who beat me on Sunday is signed up for both races, but is likely to just race the 5k.  So I have been focusing mentally on the 5k. Competition=better race.  If she doesn't show up to the 10K, a 38:00 should win it.  If she does, then the winning time might be sub 37.  Anyway.  Roberto wanted to do a speed workout, and doing it today meant I am free tomorrow for a long run so we met this morning.  

Plan was 5 x 1000m @ 5k goal pace (3:30), 2 min rest between.  No track was open that early, so we used the markers by the Fotan racetrack.  There are 100m rowing marks along the river.  Very accurate.  There was some wind.  Nothing terrible, but you can see how it affected my pace.  First one started too fast, with the wind, 3:23, back the other way, 3:30, then 3:25, then 3:29, then 3:21 (some crying and groaning to eek this one out, but Roberto was calling for me to sprint).  Roberto is a 3:38ish marathoner who has been injured, but has been cycling and then did a couple of weeks of jogging then WHAM jumps into my workout and can keep pace while harrassing me about going out too fast, or about how I should sprint at the end.  A couple of weeks ago it was Tom telling me to push the last 1k of a tempo.  I am so impressed by these men who can do my workouts at a conversational pace.  

Very nice workout, a confidence builder.  I am as ready as a 12 year track-race rust bucket can be :D 

Ran just over 30k, most of it with Curtis.  4:35 ave pace.  Felt a little tired from yesterday but ok overall. Definitely felt like a long run. 

Met Kevin from the blog, who lives in HK after the run.  Then long cold ride home.   

Ran 11.5 k easy. Went to a new PT today.  He focused on my lower back since that's been bugging me.  He didn't seem concerned about my tight hamstrings.  He did some things the other PT didn't do, but didn't do other things.  Can I find a one stop shop please!

AM: Ran 3 miles easy to loosen up, stretching.

short nap

PM: Got to the track over an hour early.  Good call.  Ran just over 5k warm up while watching the mens 5k, fun.  My Team Italia men did well.  Did some strides with a female teammate, then lined up.  This is my first track race in 14 years.  The start was funny because it was a waterfall start, being a 10,000m, but the ladies did not bunch up. I was the only one in lane one, my teammate, also American, in lane 2, then the asians bunched up in lanes 3 and outer.  Anyway.  I wanted 88-89 per lap and to break 37.  Thought I had an outside chance of breaking 36:38, my best 10k since college (unaided) but I had no competition in the race.  

First mile: 88, 87, 88, 88: 5:52

Second mile: 87, 88, 89, 89 5:53

Third mile: 90, 90, 90, 91 6:02 (trend not good)

Fourth mile: 91, 91, 92, 92: 6:06

Fifth mile: 92, 92, 92, 92: 6:10

Sixth mile: 92, 91, 91, 79: 5:53

I think I lap my first lady around lap 5 or 6, and lap the final lady (my friend and teammate) with five laps to go.  One of the hard things about this race is the need for mental toughness.  I have no men to race, I am just ticking the laps off.  After 7 laps I am already tired and see there are 18 to go.  It was hard, and I felt like quitting, but in the end persevered.  I thought I was going to be above 38, so was pleasantly surprised to be under.  You can tell from my last split I didn't give it all in the race, and wished I would have pushed harder, but I'm a bit rusty on track racing.  It was a good learning experience.  I am excited to have my rival Yiu Kit Cheng in my 5k on Saturday.  

Cooled down just 1200m.  They were turning off the lights on the track so that was my hint to pack up. 

Met a french lady that Roberto put me in contact with.  Ran midday from Shatin to the Science Park area.  12.32k, 4:4? ave pace.  Nice to get to know someone new.  I will be meeting with her again on Friday.

Had a ladies church meeting last night and had a fun time getting to know other ladies.

I am speaking on February 24th at the LDS Asia Women's Conference on "Spiritual Lessons the Marathon has Taught Me."  It has been very good for me, preparing for this the last two months.  I have been reflective and so appreciative of my running experiences over the last 23 years.  I still have to polish the 45 minute presentation though!  I will work hard on it today (when I say hard I mean at least an hour ;) ).

Ran by myself 20k.  Wanted a medium long run today since I will be racing Saturday so won't get a long run in then.  

13.07k in 4:5? pace with S. again.

5k on the track.  My rival Yiu Kit Ching was there, and she is fast at the fast stuff (has gone up from the 1500m, not a marathoner yet), so I knew I had my work cut out for me.  The plan was to stick right behind her and surge if I felt good in the second half.  So would love to win, time goal is to break 18 minutes.  

Warmed up 5k, then roll call was not where I expected it.  I am last to roll call, and they gave numbers according to roll call.  We walk to the starting line (200m mark) and then do some strides.  Then we line up.  On the 10,000m on Tuesday we could line up how we wanted so I went to lane 1, then they motioned to me I needed to go to the end.  They made us do the waterfall start according to our check in order, so I was out in lane 8.  I'm embarrassed and flabbergasted.  I don't know if this will affect the start or not.  Turns out it didn't.  Gun shot and I get in quickly, right behind Christy (YKC's english name).  First 200m 40 seconds.  I feel so fresh.  Need 86 to keep 18 pace.  

Lap 1 (after the 200m), 86, feeling very fresh

2 - 87 (what? I am not liking this), 1000m at 3:35, not fast enough in my mind

3 - 86, 

4 - 83, (surging lap for passing) after 3.5 laps I take the lead, I am concerned about keeping pace for breaking 18

5 - 86

6 - 86

7 - 86

8 - 

9 - 86

10 - 87 with three laps to go Christy passes me and gets a couple of seconds on me, as you can see by the split I don't respond, the pace is getting hard to sustain

11 - 86

12 -  78 (thinking, I want to break 17:50)

17:46 end time, Christy ended up 12 seconds ahead, so about 4 sec faster per lap in the last three laps.  

Perhaps I should have waited and not passed her?  But I ran a pretty even race and got a good time.  This is my best 5k since college.  College is a bit of an unfair comparison, too, since in college I was training for the 10k on the track, which is alot more transferable to a 5k than marathon training is.  Next have two 10ks on the road in March, then 25k in Italy in April.  That’s why I am not going to go to Boston.  I plan on doing Boston in 2013 :D  For real this time.

This week is the first real week I am coaching myself.  I guess I did last week too, but there's not a whole lot of choices to be made when you are running two track races in a week.  Today's run was really exciting. 12.93k easy at 4:47 pace.  PT appt later.  He's been working on my lower back but there is no massage in this PT's regamin so I am going to try another I think.  Then I met Kami Semick for the first time.  She is a big time, internationally reknown ultramarathoner (Davy Crockett knows who she is).  She also moved to HK last August.  We had lunch and got to know each other. 

In the evening I gave my 45 minute talk titled "Spiritual Lessons the Marathon has taught Me" to my family.  I gave each of them a note pad, and JJ was the timer (he gave me a five minute warning when I had five minutes left).  JJ started crying in the middle because we wouldn't let him make comments in the middle.  His comment was that I was using too many big words and he couldn't understand anything that I was saying.  That was nice.  Paul said it was the best talk he had ever heard, better than any general conference talk, etc.  Well that may be a bit over the top, but still made me feel good.  Here's the outline

And don't give me crap because I am not perfect about these principles from running, some of these things we are "blessed" to be able to learn over and over, right?

5 lessons from training:

1. Base work

2. Workouts-stresses that enable you to handle bigger stresses in the future

3 The Iterative nature of training cycles

4  Prioritizing our efforts

5 Assembling a support team (ya'll are in my support team)

4 lessons from racing:

1. Fuel along the way

2. I can't run faster than I have strength (I especially get to relearn this one over and over)

3 Don't trust appearances

4 Race the clock

6 priniciples in mental training

1.  Keep your goals in mind

2. Be a part of others' support team

3. You have to practice caring

4. Make peace with the process

5. Trust your coach

6. Celebrate your accomplishments.

Mind-blowing stuff, right?  

Met S. and we went out to Tai Wai.  Went out to the Ma On Shan past the drinking fountain to a couple of dead ends and back to Tai Wai.  S. got 21k.  This is my long run for the week so my plan was 30k, with the last 5k at 3:45-3:50.  

For the last several months I have had an irritating sleep issue of almost falling asleep within 10 minutes of hitting the pillow, then fulling waking up, then tossing for an hour before going to sleep.  Makes me tired the next day, draws me to the Coke zero or a nap, both of which makes going to sleep at night harder and continues an unhealthy cycle.  So that happened last night so I was tired today, throat is a bit throaty. We averaged 4:40 for the 21k, then on my own I kept between 4:40 and 4:45 until 25k, taking a gel at 23k. I did not want to do a fast finish.  I was tired and already sore.  But I started, about 500m out then 4.5k back to Tai Wai.  Was at 4:00/k at the turn around, down to 3:56 by 1k, dropped gradually to 3:50/k ave pace by 4k, went under the biking underpass, and as I came up, pushing the pace, my GI track said "STOP RIGHT NOW".  I knew that voice and obeyed.  I stopped at 4.22k with 3:49 ave pace.  I wanted to really kick in the last k, but I feel good what I was able to do.  Had to walk a bit then was able to jog it in. 30.02k total.  Will do a shake out run or elliptical this afternoon.

PM:  just over 30 min on TM, practicing my talk, 6k I feel like I might be coming down with something :(

4:54/k pace, half of a core workout

Warm up with S, then did 2 min on/1 min off x 12 fartlek S hasn't done much speed so she did 6.  Mine were an average of 3:35/k pace cool down

Ran an easy run on the tm.  Today I had my talk about spiritual lessons the marathon has taught me.  So I had the opportunity on the TM to review the talk 1.5 times and made some quick tweaks to it after the run then went in for the ladies conference.  My talk went fine, but I felt so trained physically and emotionally afterward.  It felt like I had over exposed myself, because of discussing some triumphs and disappointments that are so close to my heart.  Chilled with my husband that night, ate Moroccan food, yum.  

Warmed up 6.64k with Roberto, then did 2 x 5k.  It was supposed to be at HM pace but I overdid it a bit.  I am glad I could, it means I can do some of the harder workouts I have in mind for myself :D  First 5k was 18:58, or 3:48/k.  Then about 1.8k rest, bathroom and water break, then second 5k was 18:40., 3:44/k.  Wouldn't that be awesome for that to be hm pace?  Cooled down 3.18.  Not too warm but it was humid, so sweating a bit more.

Went to the women's conference after the workout.  Got there for the last general session then went out for lunch with some ladies at a divey Shanhainese restaurant.  Had my first hot and sour soup in HK.  It was great and just like the better H&S soups in the US (you never know if something is "authentic"). They had pork dumplings just like the Costco potstickers, which Ben LOVES so I am excited to finally find a source for those.  Did an afternoon hike around Victoria Peak.  Got home at 5pm.  Made a cake,, some chocolate frosting dinner for Saturday and a meatloaf for tomorrow. Busy because I am hosting a b-day potluck tomorrow.

Cooking, then dishes, then cooking then dishes, then a fabulous potluck.  The cake was in memory of Marion and perfect way to pack in 20 points in one slice.  If you want to see the cake I made see my facebook.  I am so grateful for the friends I have made here and for their support.  I miss my US friends dearly and am excited for some serious catch up over the summer.

Met S. and did 13.04k, 4:54 ave pace, 25 min elliptical and core workout

30 min warm up, then 15 x 1 min on/off.  Didn't pay that much attention to time, just wanted about 10k pace.  It was cold and rainy, perfect for my bday.  Fast bits were 3:27 ave pace, average footstrike of 95.5, off bits were more like 5:30ish pace and ave footstrike of about 87.  Overall ave foot strike including warm up and cool down was 90.  See a trend?

30 min elliptical. 

Met Roberto for a 4 x 3000m tempo interval workout, 3:50 goal pace. 

We did a nice long warm up 7.91k, then started

 1 - 11:30, exactly 3:50 pace, Roberto says like a Swiss watch, 2:00 rest

2 -  11:28, tucking behind Roberto in the headwind, 2:55 rest (potty break)

3 - 11:24, 2:01 rest,

4 - 11:47 for 3.12K, we missed the mark on the road and went long, but were 3:47 pace despite looking around for it and construction interference, so equivalent to 11:21

#3 and #4 were harder, this is very much a workout that catches up to you over time.  I want to increase the length of workouts as I prepare for my 26k race in April.

23.84k overall, core workout in the PM

Poor Mickie got a black eye when we were playing soccer and JJ accidentally kicked him in the eye.  Boys! 

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. 

I was concerned about if I would be sore from Saturday, but a nice walk on Sunday and some stretching helped and I felt good today.  After a slow start, I dropped the pace, and ended up with 4:45 ave pace/k.

PM: core workout 

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. 

Met Alison at HKSI for 45 minutes of pool running, though I did do two laps of swimming to show her how bad my running form is.  It was horrible.  I felt like I was going to drown.  Swimming is not my forte.  Then I got into running clothes and did 6 miles easy (was going for 40 min but had no watch).

PM: core workout 

Ran with Solange.  Easy 20k run with 12 x 1 min on/off fartlek.  Next big workout is a big tempo with Roberto on Monday, so won't do anything hard between now and then. 3:33 pace for the fast bits.  I challenged Solange, who is new to training (hard vs easy runs) to stay with me for the last two, and that was hard for her, but she did it and I was proud of her (there were a few "gimme five"s in there).

A day of cooking for Ben, who turned 12 today.  He received the priesthood today, which is wonderful since it was on his bday and he will have the priesthood when he goes to the priesthood session with Paul on Saturday. 

Ran by myself. 4:38 ave pace for 13.26k.

Played tag with the kids at Kowloon Park in the afternoon after 1.5 hour massage (Anthony said my legs are very tight!)> Core workout in the PM. 

Ran nice and easy, 4:51 ave pace.  Listened to a beautiful rendition of Come Thou Fount of Every Blessing by Mark Shultz, a perfect way to prepare for Easter.  You can listen to it here http://www.youtube.com/watch?v=OozJfq_kcMM.  This is my favorite hymn hands down. 

Big workout on Monday: 18k tempo. Yikes!  But Roberto will be doing it with me, so I know I can do it ;)

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 

40 min elliptical, then 8.02k in 4:49 ave pace in the heat of midday.  It is starting to heat up :(

Swimming at night with the kiddos.  They are rascals.  

60 min elliptical, then 10 miles in the heat of the midday :(

Ran 21.22k by myself. 4:47 ave pace.  

Half a core workout.

Playing the tag game infection with my kids and their friends should count as cross training.  I am not good at the explosive sprint and jumping through bushes.  It was fun.  Had my primary kids over for a pizza party and I also made choc chip cookie bars so my eating was, well, not so great.  

Met Roberto for an "easy" run around Ma On Shan at the wee hours of the morning (6:15, I am so wussified compared to my Utah working mom schedule, MacK you would be ashamed).  13.87k at 4:33 ave pace.  

Roberto is priming me for my Italy trip.  Buen Giorno! Gratzie! Cuanto?  That's about it. 

Met Ali and Roberto.  Started easy but did a progression run, last bit had 12 minute progressively harder, 4:15 ave pace for first, 4:05, then 3:50.  I wanted to finish faster, but Roberto restrained me.  Excited to race!

5 easy on the TM.  The taper is sweet.  Core workout in the PM

I met Alison and did 5 of her 25 3 min on/1 min off fartleks.  Warmed up 3k then did the 5 fartleks, averaged 3:48/k pace on those, a bit over 5k cool down. 12.85 k total

Ran 10.07k @ 4:47 ave pace

Can you say 2 hour nap?  It was much needed after having a hard time falling asleep last night.  I didn't workout until this evening.  The metro out to HKSI was stalled because of an passenger related accident, and I didn't know how long I would be waiting on the metro, so I hopped off at Tai Wai and ran the 3.8k to HKSI I met Ali.  Her workout was 20 x 400m starting every 2:30.  Her pace was 75 to 85 (I did not know they would be so fast).  So I planned to do 8-10, doing every other one.  Kind of like a very long stride, but my target was 85.  So I was the caboose the whole workout, which was fine.  My splits were: 85, 84, 83, 83, 85, 84, 85, 80. I decided to just do eight, since the purpose was just to do a bit of speed and touch base with the cheetah in me :D

Got into Italy at about 8:30, got a car, drove to my hotel, got there at about 11:45.  I took a shower, had lunch, napped then went for a shake out run.

When I stepped outside for my run, I was hit with bright light, the sun was shining but the temperature was still mild.  I was struck with a wistfulness for home.  I miss this clear sunshine without the humidity.  And the smell.  The earth overwhelms the cement and you can smell it. I ran 7k around Sarnico, then on the other side of the lake, ending at a grocery store.  I found fly tape!  I have been looking for fly-tape in HK for weeks, as the fruit flies started appearing with the warm weather.  

Woke up at 5:10am, but was thankfully able to fall back asleep until 7:10.  I went out for an easy 30 minute run through Sarnico again.  After cleaning up I went down for breakfast.  It was a buffet.  I had rolls with brie (yay brie, I have been craving you) and a very nice thinly sliced ham, some yogurt, a roll with nutella on it, a sweet roll, and about 50ml of chocolate milk.  There was no fruit in the spread which surprised me, but as you can see I got plenty to eat.

I took a walk close to my apartment.  I walked in an area close to some apparently unused train tracks.  There was dirt and grass underfoot, a grove of trees to my right, and there was no one in sight.  I could hear the squawking of geese on the lake nearby but not in sight.  I could hear birds.  The distinct sound of a chainsaw caused a swelling of longing in my heart.  I miss Utah.  Being here makes me miss home.  The smells, the sounds.  I sat for a bit and took in the sensory reminders of how different my new home is.  

Race tomorrow!  The course is mostly flat, but a bit rolly at the beginning, then a nice hill at about 17 - 18k, then a bit rolly to the end (it's a 26k race).

Ciao. 

What a race!  I kept a 3:56 pace for the 18k tempo with Roberto 13 days before this race, and that was hard and I felt myself flagging at around 14k in that, but it was a bit warm for that run, so I was hoping with cool temps I could do 3:55 pace for this race, but that was B goal.  C goal was to not totally embarrass myself (totally dying, not placing top 10, a bathroom incident, or 4:xx pace would all qualify).  The “A” goal was to run faster than my average pace at the Standard Chartered Half marathon, which was 1:22:05, which was 3:53 pace.  This course definitely was rolly in places, but the hills were manageable, nice and wussy, the perfect kind of hills for me.  I thought I would go out at 4:00/k the first couple of k’s to warm up, and try to keep the pace comfortable the first half, then keep a good effort up the biggest hill between 16.5 and 18k, then use the downhill to kick it back into a gear and finish strong.  With the above overall paces as guides depending on how I FELT.

The race started at 9:30 and my hotel was a scant 500m from the start line, which enabled me to have a relaxed morning (that is up until 20 minutes til race time, then I was scrambling).  I ate a substantial breakfast (one packet of oatmeal, two hard rolls with brie).  I then did a walk to the race area to ask a couple of questions, then went back to my hotel and stretched and rolled.  In my hotel I have the smallest TV screen I have ever seen in a hotel.  It is about a 14, maybe a 15”.  And all channels are in Italian, but there are three music channels that play mostly songs in English, so I would go through those (Mtv, Virgin and Playme), catching up on what’s hot, though they would also play old songs too.  Anyway, I went outside and ran 2.5k, enough to see the first 1k of the race, and it is flat the first half then a gradual uphill. This suggests no faster than 4:00 first k, because of hill and warming up. 

I have some issues getting my back to the drop off.  I can’t find my glide, I never did, and got a couple of reddish marks thanks to that.  I opt for no sunglasses (it sprinkled a bit in the warm up), and no gloves.  I don’t know what the starting temp was, but I would take a stab at 10C.  I had light arm warmers (black knee high nylons with a hole in the bottom for my hands), but 5 minutes to the start the sun came out and I rolled them down, but I kept them around my wrists because there were darker clouds in the direction we would be running (I never used and dumped at 10k).  At the start the top 10 or so male and female runners are announced.  There is a helicopter taking video.  The start was very obvious (a 10 count down in Italian with people changing in English) but still an (apparently) Italian man jumped the gun, however the directors don’t make us come back.  We start out fast.  Within 300m I probably have 10 ladies ahead of me, I look down at my watch and pace so far was about 3:45.  So I dial back a bit.  We hit the uphill and I take it easy, come in at the 1k at around 3:52.  I don’t want to start that fast but that k is now done and there’s nothing I can do about that. There’s some headwind coming off the lake, and I am at the back of a pack that is about 12 men and 3 women strong, so I hang with them and draft, draft, draft.  The whole course was very curvy so I also paid close attention to tangents.  I stayed in the back of this pack for probably 3-4k, we are going a bit faster than I would like (about 3:52) but I am afraid there might be no-man’s land behind me and wanted the pack for strength and drafting.  Naturally and slowly the pack broke into smaller groups, and I would hang with a group, draft and pass, draft and pass.  At one point (probably 10kish) I was taking the wind and was thinking, “How did this happen?”  Probably a combo of a good tangent and the group spreading out.  Sometimes a runner would be 20m ahead, then I would do a better tangent then all the sudden they are 10m ahead, so that’s one way I picked people off gradually.  Green shirt girl and I were back and forth for the first 4k, then she fell back, then another girl who was at the lead of the pack and I traded off for a while, but I never saw her after 9-11k.  First 5k was 19:20ish, second 5k was 19:05.  I was trying to keep the effort relaxed, but was also concerned about my pace thus far.  Around 8k we entered a tunnel and I thought, oh no, a repeat of Yokohama in the same part of the race—don’t go too fast.  So there was a person ahead of me and I told myself to just go the same pace as him, and that helped me stay calm. I think I might have passed him by the end of the tunnel but at least I didn’t tear it up while gps-less.  By 13k, I was feeling good and knew I just needed to stay relaxed through the hill at 18k.  Team Italia was able to send me because of one of our sponsors, Unigasket paid for the race. Well the Unigasket contact/big wig biked the race beside me or just ahead for 2k on (he had a bike permit so was officially sanctioned to do this).  He had been silent up to this point, but I told him, “Over halfway done!” I had an African girl ahead of me about 200m, and my goal was to slowly catch her by 18k (the top of the hill).  Big Wig tells me I am in 7^th or 8^th place for the women.  Well I passed her at around 14.5k without a fight, which made me miss my 15k split but according to my watch’s automatic 5k split it was 19:15. That then brought me to blonde petite chick. (I am not mentioning all the men I also passed, there were probably 2 guys for each girl I passed?) and I passed her and a man on the long uphill at around 17.5k!  Me, this is me, we are talking about.  Passing people on the uphill.  I crest the hill and try to push the downhill, going quite a bit faster than 3:50 pace for a k or so.  I remember being at 19.2 thinking 7k left—that’s nothing! The fourth 5k was 19:04. Close to this point big wig tells me that the next girl is about 200m ahead, but I don’t see her.  Then he tells me she is 150m ahead.  And I am wondering if he is feeding me a line to keep me going.  Then by 22.5k I am getting close to passing a man during a really curvy section of the run, and I look at the man closer and realize his butt looks a lot like a girl butt.  This is a girl butt!  So I pass a short haired girl who doesn’t respond.  This is fun.  Now there is no one in sight.  I have one last gu (this is the psychological gu) at 23.5k and I know I have one mile to go.  Right after taking the gu I fall apart for about 50m.  Those who know me know that means I slow and start to whimper-cry.  Big Wig has been encouraging me since 15k or so, and I know I have a witness if I wuss out at this point, and it is totally unnecessary.  So I got my crap together and decided I would not slow.  So there you go.  The 24.5-25k bit is a nice uphill, probably only 1 or 2 percent but it’s cruel to put at the end.  Big Wig tells me to not give up now, and I don’t, though I can’t say I conquered the hill.  My last split was 19:07  There is a short downhill then 50m flat for the end,  and I see 1:35:xx when I can finally see the timer with my sorry eyes, so I give a wussy mini-kick and come in 1:35:53. 

My watch showed the course short, 24.85.  Big Wig says it is 25.2 and that’s what the k markers showed.  There were some long tunnels with curves that would have affected my gps.  I did a mapmyrun and it came in just over 25k but I didn’t have the patience nor the satellite image accuracy to get all the curves right, so I think it was 25k-25.2k, somewhere in there.  I would like to think it was 25.2, that would be awesome because that actually puts my ave pace at 3:48.  Either way, it was one of those magical races where all went well, and my race was as good or even better than my training.  I am grateful, so grateful for this gift. 

I am grateful to Unigasket, Team Italia, and Roberto. Roberto is the one who obtains the sponsors for Team Italia, the one who helped me navigate preparing for the event, negotiated workouts with me, trained me on the three Italian phrases I know :D  Plus he helped me not despair when I moved to the HK. 

Paul has been a dear with the kids, even taking them to church in my absence.  Normally they take a “church holiday” when I am gone, and they have to wake up at the crack of dawn (for him :D)—7:30 to get there on time.  He said they got to church 10 minutes early—WHAT??!!!  Being here alone has been a bit lame, so I am excited I am coming back in 2013 with Paul (he has a conference in Milan). 

Ciao (yup, that’s one of the phrases).

The second big event that the race directors planned in association with the race was a recovery run this morning with the Puma promoting manager, Gennaro di Napoli, and the NYC champion, Gianni Poli.  Running with celebrities.  Not only that, but it was a 9k loop around the big island in the middle of Lake Iseo.  It is Monte Isola and the largest freshwater island in Europe (it’s claim to fame).  There were only about 20 people who went, and the boat was big enough for 300 or so.  I chatted with an Italian who now has his home in Bermuda but is here vacationing in Italy.  I also chatted with di Napoli.  He ran down for me some of his impressive running accolades at my request, and he told me about his career.  He worked for Saucony for 6-7 years then Puma raided Saucony, including him and a designer, to launch a running emphasis.  He said that they first launched in the Boston area, and they are currently launching in Italy. When I told him that Saucony isn’t found in HK he told me flatly that he did not believe it.  I will have to look around some more to see if I misspoke :/ The run around the lake was beautiful.  It was raining, and the island was lush and had a couple of villages with old buildings, tiny vineyards, only authorized cars allowed. At one point a little road going up a hill had a bugle with a circle and slash.  No bugles allowed up this hill!  I cracked up at the sign.  Perhaps that is the road up to a shrine they have on the island.  It reminds me of some “no devil” signs (pictures of devils with circles and slashes) Paul and I saw in Northern California in our ill fated attempt to find the redwoods in the summer of 1996.  Back to 2012, I wonder how many of the residents on the island keep to the island. There were two private islands we saw on the run and the boat ride.  Those private islands had impressive villas on them.  When we got to the boat we took some pictures, then once inside I took off my shirt even though I only had a thinner sports bra on, and got on a dry shirt.  I was the first to unrobe just a bit, but soon everyone is stripping down to undergarments in very mixed sex company, and I was pretty surprised, though as runners, we do lose some of our modesty. No one attacked each other so I guess it was all ok :D

8.67k @ 5:22/k pace. 

I ran a mile trying to shop a little bit, but the grocery was still closed at 8am and of course little shops were too and it was raining, so I just jogged back tot he hotel.

Long flight home.

Turns out personal movies on airlines are NOT edited :/ 

No sleep on airplane, got home at 9am, took a two hour nap then zombied through the rest of the day.  opted for no run.  No cross training.

Weighed myself this mogning and it was not pretty.  How could I gain 10 pounds in 10 days?  I know I induged, but seriously? 

I ran the Tai Wai to twin bridges loop.  No watch but I think it is 10.9k. 

One hour elliptical.  

Core in evening. 

Ran from my home to Kowloon Tsai Park, did four loops there and back home.  Again watchless.  I could get used to this.

Then skyped with Tara Summers :D

Went to Roberto's work to hand over some Italian goodies.  Mong kik shopping, then 60 min elliptical.

JJ left scouts without Mickie and came home from Wan Chai (35 min from our home by metro) without Mickie, so Mockie and all the leaders were freaking out and searching for him.  There was nothing I could do since I knew 95% chance of him just being on his way home on the mtr, so I waited and he got home, then I called the leaders in Wan Chai, and one of them insisted on driving Mickie home.  I have instituted new procedures with these little guys to make sure this doesn't happen again.   

We played squash (Me and the three boys) from 10-10:30.   

Met Jane and Kate on Bowen Road for an easy run.  Went watchless again just because the watch wouldn't register.  Before the run I have a 10 minute walk uphill with lots of stairs, and it started to rain hard, so hard I am soaked through in minutes.  By the time we started running it had lightened up and finally stopped after a few k.  I really enjoyed socializing with the ladies.  The run went so quickly even though i know we were running a relaxed pace.  Next week I start training again, but taking this week easy was nice.

PM Core workout.

Met Roberto.  We started out with almost 5k flat, at a progressively faster pace (started out 4:40s but dropped from there).  Just before 5k we entered Chinese U hill territory.  He had warned me he was going to take me on a little incline.  4:26 ave pace for the first 5k.  I was a bit freaking out as we head into Chinese U because it was hot and I felt like I should have grabbed some water at a bathroom before hitting the hills.  For just over 2k we climbed, with some brief flat and downhill areas.  When we hit 7k mark I cry uncle.  We had been climbing and the hill showed no sign of ending and I didn't want to hammer my legs before my workout tomorrow, because what goes up must come down and downhill can trash your legs.  I was frustrated at having to turn around, basically a defeat (the hills won yet again), but it was the right call.  Tomorrow I have an unprecedented workout: 12 x 800m, starting on the 4:00 mark.  I suspect that Coach Paul with want me to do them at 2:45 but I am hoping 2:50 will be ok because this workout honestly scares the pants off me.

14.5k @ 4:41 ave pace total 

Very hard workout today.  Initially I was told that the workout would be 12 x 800m on the 4 min, between 5k and 10k pace.  We met at the track and went out for a 5k warm up.  At the workout it was Alison, three or so of her pacers, Roberto, and I.  It was 28C (82F)/85% humidity at the start and 29C (84F)/80% humidity by the end.  Oppressively hot & humid, with an 18-21 km/h wind.  I was really nervous for this workout after Ali told me that Coach had told her yesterday that the pace would be 2:40.  Crazy!  So when he said 2:50 when briefing us I felt much better.  He also said we would go on the 4 min for 4, then 4:30 for the next four, then on the 5 min for the next four, due to the humidity and heat.  So our rest increased slightly over time.  After only two reps I already felt yucky and like this would not be such a great workout.  My splits for the first reps were:  2:50, 2:50, 2:49, 2:50, 2:54.  I felt so gross and done after #5, so Coach allowed me to sit out everyone else’s number 6.  I took a gu (I had also been sipping a sports drink between most reps because of the profuse sweating).  I jumped in again and my #6 felt much better 2:49.  On #7 I felt fine starting, the rest seemed ok, but after 150m I felt a side cramp come on which only got worse through this rep and I hobbled in at 3:03.  It was bad.  Roberto hung back with me and advised me to stop, but I think he thought I had a leg cramp.  I took the next one off, and got more rest, and the cramp went mostly away.  There were now only 3 more reps for everyone and if I could do them then I would have 10.  I did them and survived them ok: 2:49, 2:49, 2:43 (Coach told us to do a 2:45 on the last one). 

So while this was less than a stellar workout, I am happy that I stuck in there and did what I could for the day and the conditions.  Alison kicked butt on the workout, and this is her last hard one before a marathon in 12 days.   

13.05k in 4:53 ave pace.  First 2k was tough because my cramp under my right lower rib from yesterday came back.  Thankfully it went away.

I met Ali at HKSI at night.  We warmed up 10k then did 5 x 3:30 on/ 1:30 off fartlek, and fast parts were at MP.  Temps were 30 at the start and rose to 31 by the end.  Thankfully as we entered the hard part it started to sprinkle, then rain, by #4 and 5 it was raining hard.  Paces were 3:50, 3:50, 3:49, 3:54, 3:52.  Then a nice cool down.  

13.08 in 4:50 ave pace.  Behind in my posting!

Ran with Roberto 21.33k @ 4:39 ave pace. 

14.12k at 4:44/k pace. Core workout.

So today I met with Alison.  She had a marathon on Sunday so was tapering and just doing 2k, lap rest, then 1k.  I thought Coach Paul would be at the track, but he wasn't so I didn't know exactly what to do, but I just did Alison's workout twice.  I did 7:15, 3:29, 7:17, 3:28.  It was pretty hot and miserable.  I went off pacing she told me (88 on 2k, 84 on 1k). 

On the TM, 8.08 in 60 minutes--without a bathroom break!

I still don't have a workout schedule, so I decided to brave the heat and do 2 min on/1 min off x 12.  It was not hard pace wise, just the sun was so brutal.  I ran on the Ma On Shan side to get as much shade as I could.  The hard stuff was probably about a 1/3 shaded?  Anyway, I did ok for the first four (paces were 3:25, 3:38, 3:38, 3:35) and got water after #4, but on the fifth I had to go up this hill (past the cool drinking fountain) and I just quit in the middle of that interval. I jogged to the top of the hill and started #6 at the top of it to try to help me regroup. 3:41 pace for this one, not stellar but back in the game,  after a minute’s rest, did #6 in 3:44 pace, then took 1.5 min rest after fast bits from here on, then #7 in 3:46 pace, #8 in 3:46, took one off, then decided to try again: #9 in 3:45, then #10 in 3:52 (seemed like a better effort than that).  So I scraped together 10.5 intervals.  Seriously, this was so hard.  And it is rather demoralizing.  I don’t know how I will get through five months of this with my fitness intact L  This is worse than Utah winters.  You can bundle up in the winter, use two hand warmers per hand (I did this often), but you can’t take off enough clothes to overcome the humidity. 20k total, near delirious by the finish.

Day before a low key team race. 4:49/k pace

I had a really cool group race today.  It didn't start until 4pm which was a bit weird, but here in HK the standard work week is 5.5 days, so people get Sat afternoon and Sunday off. It was far from home, and we were going to pick up a taxi from a metro station, but there were no taxis coming to our taxi stand forever, so we went to the streets and grabbed one.  I arrived probably 20 minutes before the race started.

Thankfully it was not too hot, perhaps 27F, quite humid (sprinkly at times). 

This group race is that you have six team members, and the first one goes at the gun, the 2nd one goes a minute later, the 3rd one goes a minute later, the 4th one goes 30 seconds, later, the 5th one goes 30 seconds later, and the 6th one goes 30 seconds later.  Two runners need to be 40 years old +, and the men run 8k while the women run 7k.  The last runner to finish their race is the team time.  So there are intense calculations that go into where to place what athlete.  I was in the last position.  No pressure!  The course was super hilly, not my forte.  My job was to try to catch our second place runner, who was our only other woman, and to help her run strong to the end and try to not let our men catch us.  Thankfully the course is mostly uphill out then mostly downhill back.  My teammate Curtis advised me to not burn myself out going uphill, so I took that advice and ran the first half hard but not at 10k pace.  There were so many runners ahead (the whole field except my wave, the fastest wave), so it was fun to pick people off, but I had a lot of weaving I had to do. I lapped at the turnaround (3.55k at 14:38, 4:07/k pace).  At the turn around I could see there were still three ladies ahead of me, including my teammate.  She's about a 40 min 10ker, so no slacker.  She was in second at the turn around, but was in first by the time I caught her.  I helped push her, but it really wasn't a race effort at that point. So the whole race was pretty much a tempo, which is about as good as it gets in this humid, hot weather.  Second half split was 13:15 (3:48/k pace).  The men never caught us, and only one person who was not in our Team Italia beat our last man in, so it was a good showing for our team.  A nice low pressure race (except being in the last wave was some pressure).  A 7k race PR! (ok I have never raced a 7k before).

About 13k, watch died in the middle.  Did a hilly run from my house up to the hills around Diamond Hill and back.  Slow and hilly.

My training schedule is still a work in process--I am sure it will be a masterpiece.  So I chose to do 20 x 1 min on/off, and it turns out maybe I should have forced myself into something harder.  It was 29C, 80% ish humidity, but it felt way nicer than last Thursday, because it was partly overcast, and it sprinkled on reps 13-15 and during part of the cool down.  It was merciful.  If every hard day was like today I think I could survive summer just fine.  I averaged 3:28 for the fast parts, 5.73k of fast stuff.  I didn't need extra rest time between and I didn't fade either, so all in all it was successful.  I did feel a bit delirious toward the end, perhaps I should have bought a sports drink.  

Spent way too much time on my feet today in sandals doing errands, but I am proud of all I accomplished :D

Ran 16.1k at 4:39ave pace.  I picked it up significantly when it changed from light sprinkle to hard rain.  It was so nice, though I was quite water logged.  I realized at the end of the run that one hand had turned prunish from excess moisture.  Weird.

Core workout in pm. 

AM: 5.81k at 5:11/k pace

PM:  6k warm up, then was going for 4 x 2000m @ 10k pace.  Normal heat/humidity.  First 2k was 7:20, one lap rest (3:15), 2nd 2k was 7:18 (5:11 rest, not sure why longer), one the third rep I started to slow on the second lap, and when I came in at 3:04 at the 800m I stopped, that would not have been worth continuing.  So I decide to try to do 3 more 1k reps.  The heat was getting to me.  (3:47 rest).

1k - 3:41, I was doing just fine then that nasty right side cramp came with a vengeance in the last lap, that last lap was me crying through it. So I took a long rest (6:19) to try to get rid of it. 

1k - 3:42, The cramp came with 500m to go (earlier than last rep) but not so forcefully and I tried to work through it, breathing, relaxing, perhaps this will be my track workout norm in the heat and I need to deal with it (5:23 rest)

1k - 3:35, The cramp came with 600m to go but I tried to stay relaxed and ignore it and post at least one good 1k and that was it.

So this was rather a pathetic track workout overall, but I didn't give up and it is worth the battle, right?