Denouement

This is one of the fastest 10ks in,hong kong, not because it is pancake flat, but because it is known as a competitive 10k and because the weather is usually better.  The weather has been nicer this week, but today it was a bit warmer than ideal, 22-23C 50% humidity, approx.  So I would prefer 17 or 19, but 22 is much better than the 28 I had on the track race a couple of weeks ago.  

Got there over an hour early so was able to do a nice long warm up, 6.4k total, including some strides. 

I wanted to let Yiu Kit Ching lead for the first 4k or so, but I knew that she wanted me to do the same, so it it was a bit of a conundrum, since I also wanted a good time and she is a faster sprinter than me, so I didn't want a hugely negatively splitting race either.   The course is rolly and out and back with a double loop, so you go out 4k, then come back to 5k, then go out again to 6k, then come back.  Sounds dizzying and like runners would be clashing, but the runners were separated nicely and it was very well organized.

k	Time	Comments
1	3:29	The course started with tail wind and a downhill.  The downhill lasted about a k, but the tailwind persisted, so I knew we'd be coming back in it.  I started right behind her to guarantee I didn't become an early unwitting rabbit and that worked nicely.
2	3:44	We were running side by side for the most part, lots of guys around us, I was holding back, and I am sure she was too
3	3:39	Still the same, running basically together, still tail/cross wind, a bit rolly
4	3:43	Still the same, running basically together, still tail/cross wind, a bit rolly, I am calculating # of seconds below 3:45 pace, because I want to break 37 but I know it will be tough with the hill at the end, she surges through a water stop but I also typically surge through them, so I deliberately respond to keep in it and to discourage her
5	3:41	YKC lets up the pressure at around 4k, so I was a couple of steps ahead of her from 4-6k, but I could see her shadow, is she using me for wind blocking, or just letting me take the leading pressure?  I come up on the 5k clock at 18:18, which my splits do not add up to, but not sure why.  I realize I am right up against my road PR (36:38 from 2008) but that I need to push to get it, since it is net uphill back to the finish.
6		She surges every once in a while and I respond by staying a step ahead, I figure this is my racing strategy at this point, make all surges unsuccessful.
7	7:21 for 2k	I want to take a gu but that would show weakness, she is right behind me, and I am responding to surges, and I am not letting up, though at the 7k mark I am feeling like "What time would I get if I did 4:00 back?" for short weak mental segments.  I tell myself to be brave and run like a champion
8	3:36	I am responding to lots of surges, I know I should be breaking away at this point because in a kick situation she will win, but instead I feel like she is controlling the race even though she is right behind me or beside me the whole k
9	3:43	At 8k we are together, I get a picture taken by the sports reporter just ahead of her, but she surges at 8.2k or so and I let her go, I am so tired, and a bit mentally weak, I know I need to keep my pace good and focus on trying to break 36:38
10	3:38	Uphill and no fun. I can see YKC is not running super strong but I am tired too.  My brain says GO! and my legs say, "what's that?" At 9k she is perhaps 8-10 seconds ahead, I see her look back with 500m to go, I try to respond but it is freaking uphill, so I focus on trying to get the clock in sight, by the time my weak eyes can see it it says 36:25 so I sprint, and end up 4 seconds behind YKC and right at 36:38.

I cooled down with Ali and Betty, another girl who trains at HKSI, 4.8k

So I don't know how to feel about this one.  I broke 37, which is huge, haven't done that since 2008, when I got 36:38 in France.  I also tied my road PR.  So I am in great shape, and I feel like I raced smartly and with heart (at least the first 8.2k).  It is hard when you get second by that little, though.  And this knocks me off first place in the road 10ks in hong kong.  I knew that the ranking would be up for grabs today, and I knew I would have to beat Yiu Kit Ching to keep the number one slot.  However, if I look back between the Coca Cola 10k and now, it has been six weeks, and I have lost 4-5 lbs from cutting out sweets, and I have had some awesome workouts and good races, and I raced this race so much more smartly, so I am making really good progress.  So I NEED to be happy with where I am and with today's race.  There is always something left on the table, it seems, but I need to celebrate this well run race.  

17.5k in 85 min (4:51 ave/k) then 7 strides

Core workout in the PM while watching One Day with Anne Hathaway and Jim Sturgess.  Paul really likes Anne and I really like Jim so it was an enjoyable movie :D 

Had to do my hard workout in the morning because tonight is my friend's baby shower!  Which also means I officially broke my sugar fast yesterday when tasting some of my creations.

Workout was downward fartlek: 4 x 4 min/2 min ( half rests the whole workout), 4 x 3/1.5, 4 x 2/1, 4 x 1/30sec.  I was so glad it was designed the way it was because I was still trashed from the Sunday 10k and I was wiped out by the time I hit the 2 minute bits.  This is 40 min of hard workout, so i wanted 10k goal pace but also knew that goal pace now has to be faster than 3:40 since I just DID race at 3:40, so I cut myself some slack on the 4 min bits.  I did 3:40 ave for the 4 min bits, 3:31 ave for the 3 min bits, 3:36 ave for the 2 min bits, and 3:30 ave for the 1 min bits.  I guess it showed I was pooped by the 2 minute portion of the workout.  Glad I stuck it out. 20.49k total 4.36 3.41 2.21 

Then had parent teacher conferences from 10-12, then ran from my son's school to the Ma On Shan track to drop off a key I forgot to give back for locker use, then back to Tai Wai, so 9k noonish run.  

Then had parent teacher conferences at another son's school which I forgot about, and thus had to rush to in stinky running clothes.  Then came home and finished getting ready for said party.  Had to transport three boxes and one cooler in a taxi to the party.  The party was lovely but I felt like an ulcer was burning in my tummy.  Not sure if I didn't eat enough during the day to recover from the runs, or if the bad food disagreed with me.  Better to stick with oatmeal and pb & banana sandwiches, my dietary staples. 

10.3k from Admiralty to Repulse Bay, hilly and some stairs. 5:17 ave pace.

 I have been getting awful sleep so I tried to have no Coke Zero today and had a complete melt down from 2pm-6pm, which also has to do with my son coming home with  26/70 chinese test, several late assignments, and a major piano test on Friday that he might not pass.  I try so hard to keep on top of it all but feel like a bad, bad mom for several hours straight.  Detox plus stress = bad idea. 

Core workout in the late pm 

AM: 8.2k in the am, 5:06 ave pace.

PM: Warm up 5.14k  Plan was 10-12 800's at 2:50, but I knew coach would ratchet down my times due to how I have been running (well :D ).  I got 9 hours of sleep last night, but still woke up a bit throaty, feeling like I am fighting a cold.  And eating some peanut brittle (where is my will power?) about 2.5 hours before the workout made my stomach a bit unsettled.  So I was glad when he said we would do 8-10.  Since they are 800's, I want to do 10 even though my body wants 8, because then I can compare this workout to my past yasso's.

I have done two yasso workouts where I have averaged less than 2:45, and they were both 2:43 ave.  I thought I could beat that tonight, and we have less rest (going on the 5 minute very strictly, so 2:15-2:22 rest).  Coach wanted me at 2:40-2:45.  I thought, I will start at 2:45 and we'll see.

Roberto and Ali did the workout, Roberto was ahead and Ali behind 

Here's my workout:

1	2:43
2	2:41
3	2:41
4	2:41
5	2:40
6	2:40
7	2:39	After this one I did a record for running to the bathroom, 1:17, including a fast hand wash with soap
8	2:39
9	2:39
10	2:31	Coach challenges me to do a 75 first lap (then I knew he would want me to hang on), so I did a 75 then a 76.  He called it at 2:30, but he usually calls things a second faster than my watch, but i use my watch :D

 So that is an average of 2:39.4, a new record, a non-yasso yasso record.  It just goes to show you don't have to feel good going into a workout to get it done.  It is a good lesson to learn and relearn.

9.35k easy and slow

Ran 30k, about half with Ali.  I ran 2k with her around the track then stretched, then went out on the road, starting at 4:26 pace for first 5k, then gradually dropping, for another 7k into the low 4:20's, did 8k at just under 4:00 pace, then next 5k at 4:42 and 4:34 paces.  I felt tired and trashed by the end, but the last time I did 30k I felt the same, only I ended at 5:00 pace, so I guess this is improvement.

Core.