Denouement

December 28, 2024

15% off for Fast Running Blog members at St. George Running Center!

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

Thu, Dec 20, 2007

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Trainer 1 Miles	Trainer 2 Miles	Racer Miles	Total Distance
9.86	0.00	0.00	2.20	0.00	0.00	0.00	12.06

So today was the 6:00 pace until I puke workout at the BYU indoor track. Jamie and I carpooled there, and warmed up 4.1 outside, then Josse joined us on the track for a couple of laps. We figured out the splits and started. Jamie ran the first 3 with me I think. Our first lap was fast 1:07, instead of 1:12 target (5 laps to a mile), but then we started hitting the right pace generally. First mile 5:54, second mile 6:00. I told myself 2 miles would be acceptable but to try to go more. The last mile was really hard and I stopped after it. One dry heave and a little crying (both typical after race phenomenon) so I know I worked hard, but I am rather upset I didn't push myself at least once more around the track, I bet I had at least one more lap in me. I should have given Jamie more of a heads up so that she could have harrassed me into another lap. Jamie- in the future, no verbal abuse is too severe!

2.2 miles in 13:05, so that predicts me at a 6:40 or so 1/2 marathon pace. That sounds really painful for 13.1 miles.

We cooled down around the track for about 1.5 then went outside for more miles.

Asics

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

Comments

From MarcieJ on Thu, Dec 20, 2007 at 10:03:50

NICE JOB, you are amazing and going to rock it down here!

From jtshad on Thu, Dec 20, 2007 at 10:07:32

Nice workout...you are fast! Keep up the great workouts and you will have some amazing results in 2008.

From Cal on Thu, Dec 20, 2007 at 10:15:22

Good workout Michelle!

From Ian on Thu, Dec 20, 2007 at 10:44:18

Good workout in a good tough week. Well done!

From James W on Thu, Dec 20, 2007 at 10:54:44

So 2.2 miles at slightly under 6:00 pace? Bah, 6:40 pace should be no problem for you for the 1/2.

From josse on Thu, Dec 20, 2007 at 11:01:32

Way to go today, I think you are going to kick some behind at painters. Go for the win! I can't wait until we can do workouts like that together.

From Amberosia on Thu, Dec 20, 2007 at 11:04:56

You are amazing to me still! I thought about joining you today, but I am lazy! :) Way to go!

From Jamie on Thu, Dec 20, 2007 at 11:41:02

Michelle, don't beat yourself up too much. You did great this morning! If you'd like to give it a second try in the next few weeks, let me know and I'll bark at you a bit. Just don't be surprised if my barking fades into the distance with the pace you're keeping. Nice job.

From Sasha Pachev on Thu, Dec 20, 2007 at 14:33:36

Note that you were 7 seconds ahead of the 6:00 girl, and you put on a second on her on the last lap - you had not yet started fading. So you probably would have run at least 18:50 5 K. Would 18:50 at altitude indoors give you a chance for the BYU team? Not out of the question, I would say, and nice to know that after 3 kids and a little bit of training you are again at least knocking on the doors of being able to run on one of the best college teams in the nation.

Willingness to start at 5:35 pace is a good sign. It suggests this will probably be your true 5 K race pace with improved endurance.

I actually think 6:40 for the half is too conservative. You are probably still thinking of the half as a long race. It is not a long race. It is an extended 10 K. It is a race that a talented runner could manage off 20 miles a week, by manage I mean he would achieve a performance within 5 minutes of his optimized training PR (good luck with that in the marathon). Half is a speed race with an element endurance involved, but it is speed endurance, resembling more what you need in the mile than what you need in the marathon.

It is also a very painful race once you are fit for it. When I finished my best halves I had always felt like I had just finished a mile race that was 13 times the length. During the race, I could pay attention to very little except my splits and nearby competitors, and even those would blur into background. My ability to communicate was literally reduced to hand gestures and monosyllables due to the intensity of the breathing. An all out half just plain hurts, that's why I am glad to use the excuse of training for a marathon to avoid racing halves tapered! (Even though a couple of times this did not work, I was still fresh enough to push myself into the red zone without a taper.)

I would say just go out at whatever pace feels painfully sustainable, and just hold it. Get into a good rhythm. Then if you can't, back off a bit, and hold it.

From Tyler on Thu, Dec 20, 2007 at 15:45:41

Wow, great workout! Breaking 1:30 is going to feel pretty easy.

From Benn on Fri, Dec 21, 2007 at 10:13:30

AWESOME WORKOUT!!! You are truly amazing. I can't even hit those splits right now!! I'm so excited to see how you smoke everyone in the half! JUST DROP THE HAMMER throw on the afterburners and burn them into submission! woot!

From MichelleL on Fri, Dec 21, 2007 at 10:23:23

Thanks everyone for the comments!

Sasha - I think I will run by feel since there is some uncertainty but I don't think I will be as aggressive at the start as my St. George race. I'll want to keep any ladies within touch though if they are anywhere close to my pace, though.

Jamie - I will be counting on your bark and even a bite next time :)

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