Denouement

December 28, 2024

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Location:

Kowloon Tong,Hong Kong

Member Since:

Jul 02, 2007

Gender:

Female

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

Unaided:

5K - 17:11 (track Pre-kids and at BYU) (1998)

10K - 35:48 (track Pre-kids and at BYU) (1998)

10K - 35:34 (road - Shek Mun 10k 12/12)

1/2 Marathon 1:19:44 (UNICEF HM 11/12)

Marathon 2:47:08 (ING Hartford Connecticut 10/10)

Aided:

St. George Marathon 2:50:40 (10/08)

1/2 marathon - Hobble Creek 1:17:14 (8/08)

10K - Deseret News 10K - 35:02 (7/08)

Short-Term Running Goals:

PR 1/2 marathon AGAIN

Long-Term Running Goals:

Break 2:46 in Boston!

Personal:

I used to run for BYU, but only after trying out three times and finally walking on, so I was never a star. However, it was wonderful to run with great people and under Coach Shane. When you run with fast people, you can't help to improve! I graduated BYU in 1998, and didn't run a race until 2002, after having my second child. My hiatus and other crazy life commitments have made my competitive running suffer, but the last couple of years I have tried to get back into it the best I can. I have been married since 1996, to Paul Lowry, who is a runner himself. I have three boys (my three rascals), ages 12, 10, and 8.

After a great 2008 season, I was injured and eventually diagnosed and cross-diagnosed with Ankylosing Spondylitis, a type of arthritis disease, which precludes running for all but the most stubborn. So I am on medications, trying to stay healthy, and seeing my PT often. And running! Now beating the streets in Hong Kong.

Click to donate

to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	0.00
NB RC900 Black/yellow Lifetime Miles:						183.31
NB RC1300 Red/Black Lifetime Miles:						195.31
2012 MTR Lifetime Miles:						4035.70
890 Blue Lifetime Miles:						310.55
NB RC 1600 Lifetime Miles:						96.76
RC 1400 Lifetime Miles:						90.60
NB 890 Baby Blue Lifetime Miles:						233.26
NB 890 Electric Blue Lifetime Miles:						319.67
NB 890 Tokyo Turquoise Lifetime Miles:						163.54

Wed, Dec 12, 2007

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Trainer 1 Miles	Trainer 2 Miles	Racer Miles	Total Distance
5.90	0.00	5.00	1.00	0.00	0.00	0.00	11.90

I planned to do a long tempo run with Jamie this morning. It was so cold (about 16F at the start) that I brought and wore my ski gloves, so doing a tempo was the only feasible workout since I couldn't really push the buttons without taking a glove off. I had on two long sleeve shirts, a jacket, tights, snow gloves, and a head wrap ear muff thing. I ran 1 mile alone before meeting up with Jamie at a nice slow pace (9:30) which actually helped my hamstring warm up. I figure I better quit doing an 8 minute first mile while my hamstring is tender because it seems to exacerbate it. We warmed up another 2.8 together, so 3.8 warm up for me, and then did the 3 mile tempo route Jamie used to run with Sarah, then loop around and do it again. Jamie's cold was resurfacing so she was just going to to what she could. It is a very flat SF route. I didn't think of if at the time, but I was very lucky to not need a bathroom because there were no fields at my disposal.

I wanted to start the tempo conservatively (6:50-7:00) then drop the pace as I could. I thought the cold temps would prevent anything amazing from happening.

1 - 6:46

2 - 6:42 (Jamie stopped at the 2 mile mark)

3 - 6:35

4 - 6:33

5 - 6:24 at the four mile mark Jamie jumped in again and did another .5 or so

6 - 6:09 sweet!

total time 39:12, 6:32 ave pace

I wanted to go negative splits and was able to quite well. I also was happy to be able to drop the pace so well in the last two miles. Mile 5 was much harder than mile 4, probably both because of cumulative fatigue and the faster pace. Felt dead by mile 6 but also was happy to be able to do a mile long kick.

I am really pleased with this workout. I feel like I am in uncharted territory.

Mizuno

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00

Comments

From Jamie on Wed, Dec 12, 2007 at 10:56:22

Great job this morning Michelle! The female competition down at Painter's Half in January better WATCH OUT! See you Friday!

From Cal on Wed, Dec 12, 2007 at 11:48:52

Very nice workout! I'm impressed and envious.

From marciej on Wed, Dec 12, 2007 at 12:20:12

WOW! what an awesome run for you today! You are absolutely incredible! You are so tough, I could really learn alot from you.

and Jamie,

I am definetly scared about Michelle, she is going to work us all over!

From MichelleL on Wed, Dec 12, 2007 at 12:46:22

Marcie, we should consider running as a team, trading quarters, if we end up wanting to be around the same pace. I won't decide yet what I will shoot for, though I know I want to break 1:30, so about 6:50 is required there. Perhaps we can get Ruth to join us. She is way speedy, we may need to help her just keep a little slower during the first half, since she may not be as used to these long races. Jamie might be coming down too. We could have a little pack and draw off each other's strengths, then we will all run better. Really the competition is the clock, and I'd rather have a lot of ladies around me than be stuck in no-mans land alone.

From Paula on Wed, Dec 12, 2007 at 13:02:43

Your run is impressive.

So far out of my league way to go!

From marciej on Wed, Dec 12, 2007 at 14:19:50

That sounds great! On a flat course like that I would hope to be under 1:30 as well. I agree its nice to have others around you to. And yes Im all about competeting with the clock!

From jtshad on Wed, Dec 12, 2007 at 15:38:26

Very impressive workout...way to power to some very fast splits. Your training right now is awesome and you will indeed kick some butt at Painters HM.

From Ian on Thu, Dec 13, 2007 at 06:17:12

Really good workout, you're on a roll at the moment.

From Sasha Pachev on Thu, Dec 13, 2007 at 12:05:25

I think you should shoot for about 6:30 avg. in Painter's half. Maybe even faster. Cold temperatures make things a lot slower. So your 6:09 at the end, assuming it was accurate, is probably worth 5:55. Not surprising, though. You beat Mary Ann in the Nutcracker race, and she is a fairly consistent 19:00 5 K runner.

For a confidence builder, and to get a better idea of where your threshold truly is - next time you are in Provo, jump on the indoor track and run at 6:00 pace until you can't or until you make it to 3 miles. If you make it to 3 miles and do not feel like puking, I would recommend racing Painter's half at about 6:15 - 6:20 pace.

I anticipate that fairly soon your flat half in Utah would be hovering around 1:16-1:18 range. The question is how soon.

From MichelleL on Thu, Dec 13, 2007 at 13:30:42

Thank you all for your comments!

Wow, Sasha, you really think I could do 6:30's? I think I will try that track workout. Do you know when the track opens? There tends to be too many people on that track, especially in the inside lanes, so I would want to be ready to go with the workout right when it opens. I seem to remember 5:30am. BTW, my prediction is 2 miles and then I will puke.

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