Denouement

13.4k in 60 min.  Felt good, and was challenged by a guy who did not like me passing him.

Core, weights, exercises and sports massage.  This is a full time job! 

AM: 8.11k in 40 min

PM: Aberdeen track workout.  Took abt 50 min to get there, including waiting for bus and walking so I got there early.  6.6k warm up, lots of stretching a couple of strides.  Changed into my Saucony A2.  Plan was 4x1600 @ 10k pace, 1x 1000m @ 5k pace.  I, of course, wanted to negative split, and I was lucky enough to have Colin Fishwick (a 33 minute 10ker, ranked #1 in 10k and 5k in HK) to pace me.  He was really good.  Forced me to run even splits for the most part.  I wanted 5:50 for the first one and wanted to work down to 5:40 by the end, with 5:30 pace for the 1000m. 400m jog rest between each.  Did the following: 5:49 (seemed ridiculously easy, 2:13 rest), 5:44 (2:21 rest), 5:41 (2:28 rest, including shoe retie), 5:33 (fastest flat mile I have done since college, 2:59 rest), 3:20 for the 1000m.  Those last two were fast and felt fast.  6.19k for cool down.  So thrilled to have a great workout after the workouts last week (kind of blah with tired legs).  lesson relearned: a pacer is worth the effort and travel--fosure.   

15.54k @ 4:50 ave pace.  Met Roberto and he was decked out in professional biker apparel, too sore to run, so he leisurely biked next to me.  Early morning in the am, meant not needed to deal with much bike/ped traffic.

AM: 8.36k in 4:48 ave pace.  Wore patellar straps for the first time.  Felt funky first mile then ok after that.

PM: warmed up 5.93k at HKSI, Allison was there so was able to discuss her race and future plans with her.  I didn't know it would be her first workout, but I must be clarevoyent (sp?) because there she was.  I got there late so she started her workout before I started mine.  I had 2x3miles with a mile rest, first one at HM pace, second at 10k pace.  Coach Paul suggested doing the first one on the road and doing the second on the track, so that's what I did.  I did 2x5ks since I am trying to convert to k's and that made the workout just a bit tougher.  First set averaged 3:49/k, 19:02.  Then ran a mile as well as hit a bathroom and got water, so about 9 min rest, then started second 10k.  No coach Paul so I was on my own to track splits.  There was some wind, and I was trying to do 43-44, but it ended up being often 43-45-42-44-43-45.  This 5k was hard to stay strong.  First mile was 5:48, then 5:51, then must have sped up last mile (I told myself I did not have to do the 5k, but then did tack on the 200m for the 5k, aren't I mean?), total 5k time 18:09, 3:37.8 ave/k.  Then 30 min cool down.  Total 24.02k at night. 

Did some new weights and exercises assigned by my coach to strengthen around my knees. 

17.05k @ 4:39 ave pace.  Wore my patellar bands again.

AM: met Curtis at Sunny Bay.  Plan was 20 miles, last two at marathon pace.  Did some loops so we had water and a bathroom at 6.2, 9.7, 14.8.  Pace for first 10 miles was 7:14, pace for next 8 was 7:27.  Took a gu at 9.6 and 14.8.  It was hotter and more sunny than I bargained for, should have wore sunglasses.  Curtis was worn down so I was on my own after 14.8, and I got a bit lost so my pace suffered a bit.  I sorted out where my 2 mile would start, involved a one way stretch with some construction and a down hill in the first mile.  I started my 2 mile marathon pace bit with a downhill which was great, except at .2 there were two trucks trying to negotiate a one way stretch of road and here I come barreling down the road at 5:xx pace and I don't stop so the trucks come to a dead stop, I felt so bad for the construction truck going uphill, whose momentum was ruined by me.  I am next on the one way section and the other truck is behind me, reluctant to pass me.  A bit of shoulder is up ahead so I keep tempoing that, getting to it at .33 miles and 5:3x pace then pull to the side at a dead stop and let the truck pass, and I don't stop my watch.  Kills my momentum since downhill is over, but I still manage a 6:14 on this mile, which ends with a bit of uphill.  Last mile is flat, sunny, telling myself, "what if you had to do a 6:10 to get the OTQ?" so was headed for 6:04 but in the last .25 had to go to the bathroom bad so backed off and got a 6:07.  Still not bad.  Felt under watered, overheated and should have had some sunscreen and some shades, but a good workout nonetheless. Left knee a bit niggly but nothing serious or unexpected after a long run at the end of a long mileage week.

PM: 5.1 on the TM in 40 min.  I am temporarily at the top of the mileage board (until y'all put in your saturday runs).  Let me tell you, the view from up here is AMAZING :D :D :D