The Running (B)log of

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

1.59.18, 24K A bit warmer today, but managed to keep a steady pace.  However, was pretty done at 24K and called it a day, would have been perfect to do another 5k, but thats for another day now. Need over 26k on Sunday to hit the 100k weekly, will see if it happens.  HR 140/155. Activity/19705809

Splits: 1 – 29.23, 2 – 28.05, 3 – 30.16, 4 – 30.07

2:18:08, 19K. Legs a bit taught fter LSD the day before, but got into a nice easy pace and enjoyed the course.  Actually nice to break down the course and see the distances at each stage. Such a great day, and the course actually seemed a lot flatter than I had remembered it, seriously think given same conditions I could do 1.45 on race day.  But perhaps I will pluck up the courage to do the full MM again.  HR 129/149. Activity/19417324

Splits: 1st stop – 37.58, Hoi Ha – 1:32.26

2:13:44, 27K. Wonderful cool weather, but perhaps a bit sluggish on first leg.  second, third and fourth laps really rocking and enjoying the pace.  Last section a bit slow, but an increase in distance and pace, so overall quite pleased.  Music was a big help, will do this from now on for LSD runs. HR 137/154.  Activity/19293620

Splits: Lap 1 – 29.26, 2 – 28.25, 3 – 29.57, 4 – 30.00, final 3k – 15.53.

2:13:22, 20.5K. Started OK on Vic Rd & kept steady, but really slowed second half and splits are pathetic, warm weather not really an excuse – but most important is to do the distance and accomplished that.  Hopefully will reap benefits later. HR 131/150. Activity/17572658

Splits: Vic Rd 31:53, Aberdeen path to reservoir 1:01:36. Pagoda 1:36:31, Gate Pokfulam reservoir 1:57:23.