Denouement

8.17 miles in 4:41 ave pace/k which is about 7:30/mi. I have converted to k's which makes this blog hard.  Core workout and weights. 

AM: 7.7k which is 300m short of 5 miles which converts to 4.8 or so. Stream of consciousness conversions. 5:16 ave pace (hilly around my house, trying not to run bent over, but hard to break long habits) converts to 8:25 or so pace?

PM: Met Alison at HKSI, warmed up together.  She had 2 min on 1 min off fartlek.  I had 2 x 2.5 miles at 10k pace.  That is 5 miles at 10k, almost a 10k race, but one mile rest between 2.5 mile bits.  I did 2x4000m, nice to see the k's tick by.  I have to say I like this km thing.  It was muggy and warm (33c which is I don't know close to 90?-- Ok it's 91.4F, about 70% humidity).  We warmed up scantily, about 4k, then I started my tempo.  This is supposed to be 10k pace, so i wanted 3:45, hoping for a sub 6:00 next 10k, though haven't done that pace in a while.  I was nervous about this workout.  Anyway, shot out too fast, had to hold back, first set was 3:42, 3:44, 3:41, 3:42--14:51 first set.  Thought I might pay for this set in the second set.  Looking for water in my mile break, but couldn't find it.  I knew there were water fountains in the area, so took some more time finding it, but no luck, so my rest was 2000m, longer than planned but thought I would bonk without water for the second set.  I started the set, resigned to having no water.  3:41, 3:42, 3:44, 3:40--14:49 second set.  I am really happy to have been able to be sub 6:00 on these.  Feel ready to crank out a good 10k, but have 2.5 weeks til my next race. 21k total run in evening.

Easy run. 16k at 4:44 ave pace (7:35 ave pace). Started slower and got faster during the run.

Sports massage. Core workout and weights. 

AM: 5.1 miles at 8:14 ave pace, around Kowloon.

PM: 3.75 warm up at HKSI, then 5x1000.  I wanted 3:26-3:30.  It was my first workout on the HKSI track with Coach Paul witnessing, so I am afraid I let my pride do the running.  First one was 3:25, and I thought, "Dang it, now I have to run all at 3:25 so I don't look like I was making a mistake".  Second was 3:23, third I missed my times because my watch was acting crazy, but Paul gave out splits and I was about 3:24. Then I hit the toilets instead of the 400m rest, then #4 was 3:24 I believe, then the last was 3:23-25.  Obviously didn't get all splits on my watch but all were 3:23-3:25.  On the last one I hit the 800m at 2:46 and I knew i had to kick it in to get the 3:25 and I did so nicely.  The effort was supposed to be 5k effort, but I ran them harder than 5k effort, basically as fast as I could will keeping level splits.  If I was in 2:45 shape, these are the splits I should do for this workout (but probably be able to do 10 reps, which I could not).  Kick butt workout.

It was really helpful to have the positive pressure there of the other athletes and Coach Paul, but I need to be careful to not overdo workouts.  6k cool down in 5:29 ave pace. 

13k in 4:44 ave pace (7:35).  Core workout and weights. 

AM: 4.43 miles in the rain, really slow pace (8:35 pace).  Sports massage.  Bone below outer knee tender, he said it's not the actual knee but attachments on the bone down there that are niggly.

PM: met Alison and her crew for an evening run.  Ali was doing 40K and it was her birthday, so she had family and friends there to support her and then we were going to have dinner after.  I only needed 29k.  I sat out her 5k warm up, then joined her.  She had to go faster than me (4-4:20 for the bulk of the ks) while I just needed 5k fast finish on 29k.  We did 8k together where we were trying to maintain 4:20, and we averaged 4:18.  Then she had to speed up, and I chillaxed, averaging 4:24 for the next 16k.  Had two bathroom stops, my body was not very happy.  Ali had about 4 bikers on the trail supporting her, including Coach Paul.  The friends cheered for her, the coach called out splits and encouragement.  It was so wonderful.  All things must come to an end, and I turned when I should have gone straight at about 16k, so missed any support after that.  I had to stop at bathrooms to get water instead of being handed water--I think I am already getting spoiled by the experience.  My pace slowed to 4:30 or so, thus the 4:24 ave pace.  Then last 5k needed 3:55 ave pace, started after 24k.  My first k was 4:00, tried to ease into it, sure wishing I had another gu (took one at about 12k). Did 3.55, 3.54, 3.53, 3.55 and done.  Walked back to the track where Ali's support team was quite worried about me.  There was quite the collection of food to celebrate Ali and her mother's birthdays.  I had one slice of pizza, some pasta, a sushi piece, I declined the four varieties of cake (told Ali that it's not my bday, plus I didn't run 40k).  I did pick up some chocolate milk on the way home--that was my treat.

Not a stellar workout, but solid and did what I needed to.  It was very humid, more than usual, so sweated a ton.