Denouement

AM:  met Roberto at 6am for a xmas eve workout.5.64k warm up then 16 x 3 min on/1 min off fartlek (Roberto had to take off after 10).  Did about a two minute rest between 4 and 5 bc of bathroom needs.  Ave pace for fast bits was 3:41.  24.22k total

PM: ice skating with kids-has to count as some type of cross training, eh?  Did two 5 lap races, Mickie and Ben tied in the first one, but second one was just Ben and I so I trounced him.

Then 7.9k easy run (no watch) 

Love the new features!  Love the k conversion.  Love seeing my shoe miles.

Merry Christmas everyone! Ran 15.2k at 4:47 ave pace.  Gut fullish at the beginning.  Must stop eating or will explode (or at least grow a size).

Will do core in 15 minutes (it is 8:52pm right now). 

AM: Met Roberto for 5-6 x 1600m @ 5:40, launching every 8 minutes.  Last time I did this Coach gave use a full lap, long 4 min rest between 3 and 4 but we kept the rests true.  I was very nervous at the start and my stomach felt yuck.  That is not much different than evening workouts since it is hard to eat just right headed into a workout (not sure whether eating too much or too little).  This time it is from Christmas-gluttony.  Roberto and I switched leads on the laps but he'd finish a couple of seconds ahead of me.  The first one was the hardest in some ways, legs started to feel heavy after 3, but plugged on.  Times were 5:40, 5:38, 5:40, 5:38, 5:38, 5:30.  Roberto did not do the 6th (he is injured and really shouldn't be doing this workout at all but it is hard to say no to the help) so I was glad I was able to complete the workout strong even without him pulling me along.  Nice long cool down.

Ran 16k easy then 8 x 60m strides

Plus core and 15k easy bike riding with kids.

Went to Bowen Rd, and did  some warm up then met Peter, ran up to Wan Chai Gap, then met the group that does an 11k mountainous run each Saturday. This is my first time doing it, it is not my norm to be on hilly trails, but I didn't need a super long run, and this course has a record and yearly bests and this was the last Saturday run of the year, so I thought I would try to get the best time of the year, and possibly the course record.  Peter was the fastest runner to show, so I thought perhaps I would not go for the record (I didn't know the trail and he didn't necessarily want to go out hard).  But he did go out on a good clip and my goodness-trail running is so different from roads.  I had to focus on almost every step, and/or risk a big spill.  It was thrilling and exhausting physically and mentally.  The course record was 54:30 for women, and Peter said when we were 2/3 through that I might get it, and he told me how to find the final turn and let me go with about 3k to go.  So I pushed it and got 51:09.  So got the record, and now Peter says I need to run it again and try for sub 50.  Risky business but no real damage (did twist ankle a couple of times but no pain after a step or two luckily).  Went to Black's link road to add mileage.