Denouement

Ah, the glorious cut back week.  You know you need one when you don't resent it or cheat on it :D  Not that I have ever done that. . .

10.74k in 50 min, 4:40 ave pace.  Core and weights in the PM. 

AM: 6k (3.75miles) in 8:36 pace ave in 30 min.  Very hilly route around my house.  I am trying to keep good form even when taking a hill easy.  Kids have been exchanging a cold and I felt really tired in the morning so took a hairy long morning nap and felt better when I woke up.

PM: 3 miles at 10k pace: 5k at 10k pace since I am a k convert.  Usually warm up/cool down 30 min but did 5k instead.  Total run was 15.36 k.  Wanted 4:37-4:39 for my k's but that sounded daunting.  It seemed like there was a strong headwind on the way out (did a turn around at 2.5k), but in HK it seems like there is always a headwind.  You think you have one then you turn around and you still have one.  Maybe that is a casualty of running fast :D you make your own wind. . . HA anyway. Today was windy for real.  Going out into the wind: 3:39.7 (have an underpass in this k), 3:37.7 (have another underpass on this one, started this one way too fast, so ave pace for this lap was getting slower all the time, trying to get in a relaxed/unrelaxed place.  10k pace is weird because it has to be sustainable discomfort), 3:39.3 (180 turn around slowed me down, had to claw back to sub 4:40), 4:41.9 (underpass ended the k which means I ended at the top of a hill, disappointed to be above 4:40 and want to give up), 3:36.4 (have to go bathroom, disappointed in the 4th k, underpass in this k, thought this k was going to be horrible but somehow I bounce back).  18:15 total, 3:39 ave pace.  Not bad, I was disappointed in the 4th k, but then I also thought it was a 4:43 or 4:44.  Also, I mapped this run, and there is a slight decline in the 2nd k and incline on the 4th k, so that perfectly explains the variation in splits.  So there!  You can see my map if you are curious: http://www.mapmyrun.com/routes/view/51393104

13k in 4:34 ave pace/k (7:18).  Will do core and weights today as well.

AM: 3.78 miles at 8:22 ave pace.  Was going to meet two ladies at a country club for swimming and lunch, but the weather wasn't good enough so we postponed.  That is good because I haven't been feeling 100% (kids have cycled through sore throats this week), so I took a nice long nap.

PM: Right before evening workout, I had a special bathroom experience, showing some possible low grade food poisoning?  I ate half of a pomelo throughout the day and it was going through me, not sure if it was the culprit or one of the victims in this evening's events.  Anyway, went out anyway.  Workout was 2 miles @ hm pace, one mile easy 2 miles at 10k pace.  After warming up .7 I had to walk to prevent an incident.  Tried to run again for .03, no go.  So walked to a bathroom nearby, exhibit B.  Then tried to decide what to do, attempt the workout?  The trail is crowded with people, not like the farmlands where a case of the runs can be dealt with in a somewhat discrete manner.  I start walking back to the metro, but I am a slow learner.  So I turn around and decide to try to jog to a nearby track (Sha Tin).  I'd be no more than 250 m from a toilet.  So I make it to the track, run a lap.  There are 100-150 at the track, a couple of different clubs there for workouts.  This is going to be special.  I didn't want to go to HKSI without Paul or Alison there.  So did some stretching, toilet stop (C) and decided I would just attempt the workout.  A scant 15 min of jogging warm up.  Made it through first two miles 6:08, 6:02, hit the bathroom, so rest was 1.38k in 6:54 (time includes bathroom), attempting second two miles: 5:49, 5:45.  Very proud of myself.  Remember the 150 people?  Well, many are hanging around and stretching or doing exercises, but many were also running, walking or wogging around the track.  Way too many in lane one.  I yelled track many times, but it was harder to do in the last mile, a bit tired.  In the 6th lap of the second bit I counted how many people I went around in that lap--it was six.  That was pretty normal, and I think the people cost me about a second a lap on average.  I lasted about .6 into the cool down when I had to jump into some bushes.  My first hong kong jump into the bush experience, I am proud to make it 6 weeks (Roberto--conscientiously choosing a bush at the chung hing race doesn't count) in HK before having that experience.  Then hit another bathroom on the way home.  Also bought a drink on the way home.  it is a cocacola drink called Aquarius which is supposed to be like an electrolyte drink.  In a can but not carbonated.  It was nice to get liquids in me.  Only 7.7 miles for the evening.  I guess getting sick is one way to encourage low miles in a cut back week.

Abt 8.75 in 65 min.  Core workout and stretching.  Stomach all better :D

10.25k in 4:46 ave pace (7:37ish).  Cooler over the last several days with wind.  10k tomorrow.