Denouement

Ran 85 minutes at a pretty good pace, 4:32/k ave for 18.79k.  So that is 11.68 miles at about 7:19 pace.  Then 6 strides.  

Four mile easy run in the afternoon

Core workout at night. 

I met Ali and Roberto at 5:45am.  We did just over 3k warm up then 4 x 4/3/2/1 fartlek with half rests.  We were supposed to go HM pace (3:50), but ended up a tad faster than that.  Paces for the fartlek are as follows (are you so proud?  this is my first inserted table):

 The 4 minutes after the first one were a bit daunting just because there is only 30 seconds rest after the 1 min bit, so we didn't take the 1 min bits too fast.

PM: ran 4 miles on the TM at 8:00/mile pace.  This easy pace enabled me to read an academic article, ok just a piece of one.  It is a good way to absorb an article, because you can't read too fast, and this isn't light reading, then I stare into space and think about what it means.  Came home and wrote up some notes :D  I have to prepare a research proposal for some of the programs' applications.

Later at night, I ran 2k with JJ.  I am not counting in my mileage but am noting it since it's nice crosstraining (about 7:30 ave pace/k). I was proud of him because he is improving.  He did one 8 min + segment then two 3.5 min segments.  The last 3.5 min segment was uphill and I tricked him by being very interested in his retelling of a book he had read, he got so wrapped up in telling the story he didn't realize that he had run so long uphill (his max time before going up this hill was 2 minutes).  I am so sneaky!  

Ran to Kowloon Tsai Park.  Right in the middle of a 7 mile run did 6 x 100m on the track, doing some drills and stretching there as well.

AM:  8.02k easy, 4:59 ave pace, felt rickety

Massage.  My left leg is jacked up.  Adductor, pre-PF as well.  This is what happens when you do serious mileage :/ 

You know, I added all music owned by Paul and I onto my mp3 player.  The only problem is we own more than 8gb of music.  So I uploaded all of A-M.  Then started deleting lame or inappropriate songs.  Like all the primary songs (sorry), the piano-foresty type music, a lot of Godsmack and Neil Diamond every time he comes up.  However, there is a cheesy song I have actually quite enjoyed the couple of times it has come up.  It is "I'm Ready to Take a Chance Again"  by Barry Manilow.  I have to say, not only does it remind me of Goldie Hawn and Chevy Chase in Foul Play, but it also describes my feelings toward running again!  And so this song runs through my head a bit right now. . . Confessional over!

PM:  Met Ali at HKSI.  6.2k warm up.  Then 16 x 400m, 200m rest between.  Coach had 85 sec as the slowest we could do on the splits on his split sheet but I didn't know that until after the workout.  I told Ali I thought 85 was too slow for us, that 83-84 would be more appropriate.  She said 85 was what she would go for and I could go faster if I like.  Ok.  So, we start off a bit fast, and she sits a second behind me for the first couple, but after that we get comfortable with a pattern of me pushing the first 200m, leading by about 1 sec, then she pushes the second half and we finish even.  Until the last 4 and I decide that 80 is a mental barrier that should go down.  Below are the splits now that I know how to put a table in my blog watch out world!

	Lap	Rest
1	80	1:39
2	84	1:27
3	81	1:36
4	82	1:32
5	84	1:23
6	82	1:26
7	82	1:35
8	82	1:27
9	81	1:28
10	81	1:29
11	81	1:27
12	82	1:28
13	79	1:30
14	78	1:36
15	77	1:48
16	75

 Cool down: 6.2k 

Easy run, 4:58 ave/k

5 easy on the tm.  My right foot was bugging me a bit but stretched and it felt better.