The Running (B)log of

1:35:22, 21.1K. Not much sleep before this one, also had a bit of a cold so was not so hopeful for a good performance. So much so decided to start in the middle, cost me maybe a minute of slow running, but managed to creep up the pace and found that I actually was running not too badly. Not too unhappy with the time and perhaps could have been a few minutes faster, we’ll see in future races if there is more in the tank? HR 153/160. Activity/22522940

written by admin \\ tags: Race, Road race

4:59:30, 30K. Race started according to plan and I hit both target times, 31 at the split and the 1.22 at Tung Chung was 3 minutes better than expected.  Reasonably uneventful apart from the descent to Tung Chung, which was a painful experience with bruised ribs. From Tung Chung the race fell apart, I am blaming the gels as I was running ok, but on the second gel began to feel noxious and stomach locked up.  The ascent to the Buddha was slow, saw me drop 15 mins off pace, but worse still was that I had very little energy to tackle Lantau Peak. The wheels completely fell off the cart then, but struggled on and although I hope I can discount this race, at least I have the finish if need be. Activity/22052863

Race Results - here,

Splits - here

Report - here

Pre Race Sat: Omlette & Toast, Lunch Tomato pasta with ham & onion.

Pre Race Sun: Breakfast – Mcdonald Hotcake

Race fuelling: Water bottle (refilled at all stations station 5) Pocari – station 3 & 4. Salt tablets -8 (approx every 45min), Gels – 2 caused problems this time

.

written by admin \\ tags: KOTH, Race, Trail running

52:27, 10.5K. Four laps, decided just to push it today as have had a sluggish start to the New Year.  Back slightly better and posted fastest lap so far on xylo 6.29, hopefully enough in the legs for a dcent run still on Sunday, but after the Sek Kong race have learned that taking it easy doesn’t work either. 139/158. Activity/21849333

Splits: 4 sets – 7.21, 7.02, 6.53, 6.29.

written by admin \\ tags: Xylo progressive

41.46, 5.5K. Super easy, feeling tired and back really painful – junk mileage in my book although others would disagree. HR 117/137. Activity/21788556

written by admin \\ tags: Junk Mileage, Misc Runs

1:21:28, 15.5K. Blue dots after Bowen, bored with running on Conduit – ok but perhaps not as fast paced on trail. Back still painful and very sluggish to start with, second lap of Bowen more like it, but not in mood to push any harder. HR 135/151. Activity/21722536

Splits: (Bowen) 19.23, 18.36.  (37.59 8K)

written by admin \\ tags: Bowen Road, OPR

1:06:51, 11.5K. After not bad WH3 run disaster, bus driver floors me and result is bruised back/ribs – asshole! Result, slow painfull run with no enthusiasm to push at any stage, at least grinded out 11K. HR 137/147. Activity/21656469

Splits: 4 xylo sets, slow 8.25, 7.57, 8.09, 8.11.

written by admin

1:09:48, 10K. Good hash over Kowloon reservoir, running well too up and down hills.  Rolled out a little short however and had to tag on 3k at the end, boringly up and down a main road. HR 144/161. Activity/21586911

Wh3 1187 – 52.04, 7.2K

written by admin \\ tags: Hash, Misc Runs

56:40, 8.5K. Good run, had to make a pit stop and lo & behold was beaten in by inflato – no worries as was running ok for the day after NY.  Trail up violet was useful training also for upcoming Lantau MM. HR 150/159. Activity/21422408

written by admin \\ tags: Hash, Misc Runs

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.

written by admin \\ tags: Goals, Pokfulam Reservoir, Trail running

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)

written by admin \\ tags: Bowen Road