Denouement

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

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

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

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

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

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

Midday: core workout. 

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

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

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

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