Denouement

Week starting Feb 26, 2012

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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.

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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
47.700.007.532.700.000.000.0057.93
NewB 890 Orange Miles: 24.442012 MTR Miles: 56.80NewB 890 Green Miles: 19.28
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 129.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Cooking, then dishes, then cooking then dishes, then a fabulous potluck.  The cake was in memory of Marion and perfect way to pack in 20 points in one slice.  If you want to see the cake I made see my facebook.  I am so grateful for the friends I have made here and for their support.  I miss my US friends dearly and am excited for some serious catch up over the summer.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.100.000.000.000.000.000.008.10

Met S. and did 13.04k, 4:54 ave pace, 25 min elliptical and core workout

NewB 890 Orange Miles: 8.102012 MTR Miles: 10.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.150.000.002.700.000.000.0011.85

30 min warm up, then 15 x 1 min on/off.  Didn't pay that much attention to time, just wanted about 10k pace.  It was cold and rainy, perfect for my bday.  Fast bits were 3:27 ave pace, average footstrike of 95.5, off bits were more like 5:30ish pace and ave footstrike of about 87.  Overall ave foot strike including warm up and cool down was 90.  See a trend?

30 min elliptical. 

NewB 890 Green Miles: 11.852012 MTR Miles: 10.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.680.007.530.000.000.000.0014.21

Met Roberto for a 4 x 3000m tempo interval workout, 3:50 goal pace. 

We did a nice long warm up 7.91k, then started

 1 - 11:30, exactly 3:50 pace, Roberto says like a Swiss watch, 2:00 rest

2 -  11:28, tucking behind Roberto in the headwind, 2:55 rest (potty break)

3 - 11:24, 2:01 rest,

4 - 11:47 for 3.12K, we missed the mark on the road and went long, but were 3:47 pace despite looking around for it and construction interference, so equivalent to 11:21

#3 and #4 were harder, this is very much a workout that catches up to you over time.  I want to increase the length of workouts as I prepare for my 26k race in April.

23.84k overall, core workout in the PM

Poor Mickie got a black eye when we were playing soccer and JJ accidentally kicked him in the eye.  Boys! 

2012 MTR Miles: 11.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 129.60
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.020.000.000.000.000.000.0010.02

Very slow, ate bad thing for breakfast and it haunted me during the run: black pepper chicken.

NewB 890 Orange Miles: 10.022012 MTR Miles: 10.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.430.000.000.000.000.000.007.43

Ran from home in the afternoon.  Hot!  24F. Core workout.

NewB 890 Green Miles: 7.43
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.320.000.000.000.000.000.006.32

Ran with a friend for the first time.  She ran faster than I thought, which is great because that means we can run together more and she's one of my closest friends in HK.  5:07 pace.

NewB 890 Orange Miles: 6.322012 MTR Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
47.700.007.532.700.000.000.0057.93
NewB 890 Orange Miles: 24.442012 MTR Miles: 56.80NewB 890 Green Miles: 19.28
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 129.60
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