The Running (B)log of

1:09:13, 12K. Last run of the decade, so decided to make sure it took in some of my favourite local trail sections around Pokfulam. Legs still on the stiff side, but as previous days continuing to improve. Overall not too bad a pace given the state of my legs, quite fast around the HK trail section of the reservoir. No HR.  Activity/21335307

Splits: Escalator 4.28, Hatton 6.03, Upper Reservoir 11.20, QM 7.12

2010 goals

1. Establish PB’s in every distance, 5K, 10K, HM, Marathon.

2. Establish myself as a decent road runner again.

3. Lose weight 3-4 kg.

4. Average monthly km over 300, with some weeks > than 100K

5. Bowen Road PB

6. Escalator to Pinewood in under 11min.

49:05, 10.5K. Starting to wonder if there may be a more serious problem with the legs, still heavy and sluggish.  Probably too many long runs/races recently – will persevere although avoiding long runs until Lantau KOTH unless the problem worsens.  Today not that bad, but just not the power there that I would like – but an improvement from last two days. HR 141/154. Activity/21272615

Splits: Bowen 1st lap – 19.33, 2nd – 18.56. (Tot 8k – 38.29)

40:26, 7K. Another easy run, at least until Hatton (5,49) when I couldn’t resist turning up the gas to go past a cyclist.  Didn’t last long as eased off on down trail to xylo and coasted the remaining – legs 75%, can’t believe they took such a hammering on such a cr@ppy race performance. HR 132/150 (Wrong again) Activity/21206853

38:00, 5.5K. Super easy recovery run, legs not in good shape at all after 30K disaster on Sunday.  May need a couple of rest days, but will take decision on that tomorrow. HR 117/140. Activity/21141476

2:40:17, 30K. What a disaster of a race, after 3 rest days I expected a totally different outcome, although I had been tired all week.  However, many  mistakes were made in this race. To start, my stomach was not at all happy throughout, and the smoothie only 15 mins prior to race was not a good idea this time. Also, possibly the early 4.30 / k were far too ambitious, should have aimed at 4.45 mins/k as would have given a more realistic 2.22.30, probably attacking the first major hill at 6 km did the most damage although.  Whatever, as early as 10K (46 mins)  I was in trouble, legs getting heavier & heavier and pace slowing dramatically. At 15K, (1.11.30) the hill after destroyed anything I had left and it was a slow trudge for the second half on lead filled legs – a very disappointing experience and could hardly even be described as a long training run – perhaps an apt way to finish the 2009 racing year. HR 138/162. Activity/21135010

Race Results: [PDF]

Splits: 15K 1:11:33.  Previous best 2:16:06 (2002), 2:39:08 (2001)

Pre Race Sat: Breakfast – porridge/ banana/strawberry, Lunch Tomato pasta with ham & onion, Dinner toasted sandwich.

Pre Race Sun: Breakfast – Mcdonald Hotcake, Home-made smoothie next time – consume 2 hours before race start, not 15 mins!).

Race fuelling: Gels x 1 – 15K

1:10:47, 9K. Legs even worse today!!!! Slow on hills and cumbersome over trail behind Po Shan road, but need to do this for Lantau’s narrow trail practice.  Got blocked above Hatton, need to cut down to Po Shan Rd before bridge next time. Garmin Radio rental today, about >1k over & HR unreliable also. HR 133/148. Activity/20886013

Splits: OPR – 20.11

1:16:17, 15K. Another great day for running even despite legs at only  80% recovered, but pace not so bad on Bowen although up & down hills problematic. Tired by the end section although and pace slowed dramatically, but again felt the better for the workout. HR 142/152 (HR monitor erratic at start) Activity/20851988

Splits: Bowen 1 – 19.00, 2 – 18.51 (37.51)

33:03, 5.5K. Super easy recovery run, legs shot to Hell after Sai Kung MM – hopefully back to more serious and particularly Lantau Peak specific training in the coming week before Sek Kong 30K on Sunday. HR 123/134. Activity/20812041

4:09:15, 37K. Perfect weather & conditions and at last a good result, 5th place & 2nd M40. Really ran this race with my head, monitoring my pace and religiously kept up my rehydration & salt balance as well as excellent nutrition management. This needs to be the benchmark for future races. The race itself was fairly uneventful pretty much maintained my pace throughout, and the Garmin was so useful for this.  Only negative was being overtaken once in the second half by one of the Cosmo boys, but since it was the guy who won the previous year I guess I can live with that. Besides, kept me on my toes for the last 5K although the anticipated onslaught never happenned and I finished a good nine mins ahead of the next competitor Claire Price.  Overall a great result and nice to back in the top 10 of a Mountain Marathon, however with the M40 winner beating me by 16 mins, there is a lot of room for improvement – roll on Lantau. HR 148/177.    Activity/20773831

Race Results – here,

Splits – here

Pre Race Sat: Breakfast – porridge/ banana, Lunch Tomato pasta with ham & onion, Dinner Percy’s Chicken harrissa sandwich.

Pre Race Sun: Breakfast – Mcdonald Hotcake, Home-made smoothie.

Race fuelling: Water bottle (refilled at halfway and station 5) Pocari – station 2. Salt tablets -7 (approx every 45min), Gels – 3 approx  every hour (Note – Gu Roctain Blueberry & pomegranate kicks – will be the gel of choice from now on), Energy sweets – 2 (ran out of gels & for final kick).

53.40, 9K. Supposed to be easy taper, but felt quite good, although did not go crazy. Hopefully nothing detracted from Sundays KOTH. HR 133/151. Activity/20642426

Splits: OPR – 18.39, Po Shan – 26.38, QM – 38.10.