Denouement

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.