Denouement

St. George 5K

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesMichelleL's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth ViewYear View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
2007200820092010201120122013
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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
37.730.000.008.100.000.000.0045.83
Mizuno WaveRider (blue) Miles: 9.75Brooks Defyance (Blue) Miles: 6.50Mizuno Precision (periwinkle) Miles: 15.50Mizuno WaveRider #2 (aqua) Miles: 7.252010 Mileage Miles: 565.00
Night Sleep Time: 29.25Nap Time: 0.00Total Sleep Time: 29.25Weight: 127.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.470.000.002.000.000.000.009.47

.5 mile walking warm up, some stretching, then met MacK.

Plan was 12x1min @ 5k pace, 1 min rest between.  Warmed up 5.68 miles @ 8:33 pace, then started intervals 1-6:49 (8:18), 2 - 6:36 (9:34), 3 - 5:53 (9:02), 4 - 6:05 (9:04), 5 - 5:43 (8:55), 6 - 6:10 (13:14-one minute rest includes potty break-I impress myself ;D), 7 - 5:58 (8:13), 8 - 6:03 (9:53), 9 - 6:14 (8:53), 10 - 6:02 (9:02), 11 - 5:42 (8:56), 12 - 5:41 (9:22),

Total running 9.47  ave for fast 1 mile segments 6:05

Lunges and ball grab exercise 

Mizuno WaveRider (blue) Miles: 9.75
Night Sleep Time: 6.75Nap Time: 0.00Total Sleep Time: 6.75Weight: 127.40
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.260.000.000.000.000.000.006.26

We shall name todays run slip and slide.  Roads slick.  Not too cold (34F) but windy and ice/snow pellets coming down at times.  9:05 recovery pace ave.

.5 walking, stretching, power lunges, ball grab.  PT later today.  Also will do abs.  Will do abs for chocolate. 

Brooks Defyance (Blue) Miles: 6.50
Night Sleep Time: 7.25Nap Time: 0.00Total Sleep Time: 7.25Weight: 127.60
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.003.000.000.000.008.00

Had to do 6x 1/2 mile repeats with only 60 sec break.  Normally with bad weather I would just delay this workout until another day, but with racing on Saturday, today was the day.  So when I woke up and there's a couple inches of snow on the ground, and I am not meeting anyone, I decide to take it inside.  Here's the problem with this workout and the treadmill--you spend all of your rest time decelerating and accelerating.  Goal pace for these are 3:16, but it's really more like 3:12 since I've been running them that fast or faster on the roads.  

Warm up - walked 1 mile, stretched, 2.5 miles running @ 8:40 pace

1 - 3:14 (taking time to ramp up speed), 60 sec rest

2 - 3:14, 60 sec rest

3 - 3:12

4 - 3:12

5 - 3:11

6 - 3:08

The pseudo rest and the fact that this was on a treadmill made this difficult, but never got in oxygen debt and I got it done.  I just don't like to do hard workouts on the treadmill.

total distance 8 miles running 63:28

More stretching after.  My knee was scraped significantly at the PT yesterday, some nice bruises, so I could feel the knee toward the end of the workout, but nothing strong nor sharp.  It was probably not ideal to go to the PT yesterday, but I couldn't go today due to scheduling conflicts.  I need to ice my knee. 

 

Mizuno Precision (periwinkle) Miles: 8.50
Night Sleep Time: 8.25Nap Time: 0.00Total Sleep Time: 8.25Weight: 126.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.000.000.000.007.00

Walked .5 and stretching for warm up.  

Ran 7 with MacK, 8:42 ave pace.  Roads not too bad driving down, but it snowed during our run so they're bad now.  I was planning on going to Costco today but now I am not sure that's a good idea.  Maybe this afternoon.   

Power lunges and ball grab when I got home.  Will do abs tonight. 

Mizuno WaveRider #2 (aqua) Miles: 7.25
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 127.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.000.000.000.000.000.000.004.00

Warmed up walking .5 miles, stretching, then ran 4 on the treadmill.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 127.00
Add Comment
Race: St. George 5K (3.1 Miles) 00:18:15, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.003.100.000.000.0011.10

Race went much better than I thought.  I thought that I would love to keep 6:00 pace, but that I was in shape for 6:15.  Well, either the course was short or I was sub 6:00 for the whole race.  It was probably a true course, it was marked at mile markers, and the race directors corrected the 1/2 to make it true.  

My goals were to go even pace and to vomit or dry heave at the end (then I know I gave it all). 

1 - 6:00 (by marker) Went out with Tyler.  I was the first lady from the start.  Goal was 6:15-6:20, when I got my split I knew my work was cut out for me on the even pace front

2 -  5:52 (by marker) at turn around I was still first, but the second place girl was right behind.  I surged at 1.75 and dropped Tyler but the #2 girl was right behind me, I could hear her, and she passed me about at the 2 mile mark

3 - 5:59 (by my watch-didn't see 3 mile marker), try to not let her gap too much, but she's running strong and the race is getting hard.  At .5 miles to go, I surge and try to close the gap, but she has the audacity to run strong too

.1 25 sec, the #1 girl peels off, she's a bandit, so I get 1st place by default.  I see the clock at 18:14 as I cross, ended up 18:15 official time.  

I was so happy when I finished, so happy with my time.  I almost dry heaved, felt it coming on but the urge wasn't strong enough, so I bet I could have pushed the last mile harder.  I do feel like I could have run it stronger, but I am thrilled with the time because I was just hoping to break 19:00 and this means I don't have as much ground to make up to get back to where I was.

After the race, cheered in KellieS, then ran the 1/2 marathon backwards.  Saw some strong men, AmberG in #2 (but she passed that lady!), and ran MacK in.  

The event was very well organized, and well done.  Kudos to Hooper for his involvement.  I won a $50 GC to his running store (St George Running Center) for the win. 

Mizuno Precision (periwinkle) Miles: 7.002010 Mileage Miles: 565.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(36)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
37.730.000.008.100.000.000.0045.83
Mizuno WaveRider (blue) Miles: 9.75Brooks Defyance (Blue) Miles: 6.50Mizuno Precision (periwinkle) Miles: 15.50Mizuno WaveRider #2 (aqua) Miles: 7.252010 Mileage Miles: 565.00
Night Sleep Time: 29.25Nap Time: 0.00Total Sleep Time: 29.25Weight: 127.00
Debt Reduction Calculator
Featured Announcements
Recent Comments: