AM: 8.36k in 4:48 ave pace. Wore patellar straps for the first time. Felt funky first mile then ok after that. PM: warmed up 5.93k at HKSI, Allison was there so was able to discuss her race and future plans with her. I didn't know it would be her first workout, but I must be clarevoyent (sp?) because there she was. I got there late so she started her workout before I started mine. I had 2x3miles with a mile rest, first one at HM pace, second at 10k pace. Coach Paul suggested doing the first one on the road and doing the second on the track, so that's what I did. I did 2x5ks since I am trying to convert to k's and that made the workout just a bit tougher. First set averaged 3:49/k, 19:02. Then ran a mile as well as hit a bathroom and got water, so about 9 min rest, then started second 10k. No coach Paul so I was on my own to track splits. There was some wind, and I was trying to do 43-44, but it ended up being often 43-45-42-44-43-45. This 5k was hard to stay strong. First mile was 5:48, then 5:51, then must have sped up last mile (I told myself I did not have to do the 5k, but then did tack on the 200m for the 5k, aren't I mean?), total 5k time 18:09, 3:37.8 ave/k. Then 30 min cool down. Total 24.02k at night. Did some new weights and exercises assigned by my coach to strengthen around my knees. | 