Denouement

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).