| 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 58.56 | 8.00 | 6.21 | 0.00 | 0.00 | 0.00 | 0.00 | 72.77 |
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| NewB 890 Orange Miles: 29.18 | 2012 MTR Miles: 38.40 | NewB 890 Green Miles: 8.00 | NB RC1300 Red/Black Miles: 6.50 | Wave Precision Miles: 8.00 | 2011 MTR Miles: 10.20 | RT1100 Black/rainbow Miles: 17.09 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.14 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.14 |
| Felt great this morning! It was cold and drizzly (12C). 13.1k in 1:01:47. 45 min elliptical so I could read my book. I am reading My Sister's Keeper. It is soooo goood. |
| NewB 890 Orange Miles: 8.14 | 2012 MTR Miles: 10.20 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.90 | 0.00 | 6.21 | 0.00 | 0.00 | 0.00 | 0.00 | 17.11 |
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Woke up tired and missing that snap I felt yesterday. Perhaps I should have done today's workout yesterday when I was feeling good? Ran 5.8k warm up around Kowloon Tsai Park (was going to do a track workout at the Joint Sports Centre by Baptist U). I wanted to improve my stamina for my track 10k, so wanted to do 10 x 1000m at 10k goal pace, but what should the rest be? This is when being your own coach is no fun. I wanted it to mirror a 25 x 400m workout from college. Those had only 30 sec rest, so that would be 12:00 rest between sets. I thought 90-120 sec would be good for this, but 120 between gave me 18 min rest, way too much for it to be akin to the 400m workout, 90 sec was 13:30 of rest in the workout, much closer. I couldn't stomach the idea of a shorter rest, though I think that could be a nice way to tighten the screw next time. Anyway. Goal pace is 3:40, 36:40k pace. This shouldn't be hard at first but the short rests should make it get harder over the workout. 200m = 44sec. 1 - 3:42, my first 200m is 46-47, I am too relaxed! At 600m I am only at 2:15, still behind, pull an 87 last 400m to get a 3:42. This rep was stressful, and made me just want to quit. WHO ORDERED THIS STUPID WORKOUT ANYWAY? I don't feel like I can do the workout at this point, all the bad runner psychology is running through my head, "I am too old for racing, this is a good time to hand in the towel," you name it. I decide to do one more, and just see how many I can string together between 3:40 and 3:45. (1:31 rest) 2 - 3:38, much better. Started out faster so I wasn't running from behind. Feeling like I can probably string some of these together (1:32 rest) 3 - 3:40, I think 30% done! (1:31 rest) 4 - 3:39 ( 1:31 rest) From the third rep on I am focusing on being efficient so I can complete the workout. If I run smoothly, don't get into oxygen debt, and expend as little energy as I can and still get my splits, I will make it through 5 - 3:39 ( 1:31 rest) 6 - 3:38 ( 1:31 rest), take a gu after #6 7 - 3:38 (1:31 rest) 8 - 3:38 (1:31 rest) I am feeling good 9 - 3:35 (1:31 rest) I am happy but thinking now I have to do a 3:30 for my last one to beat this one 10 3:27, 40, 43, 43, 43, 41 and done! Total time (adding 5 sec for truncation) 36:19. How many seconds do you think I have to add to get a realistic 10k pace? 30? 45? 60? PM: thirty minutes easy, first 3.4k with my son, then another 2k on my own.
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| NewB 890 Green Miles: 8.00 | NewB 890 Orange Miles: 3.36 | NB RC1300 Red/Black Miles: 6.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| I am reminded today why I hate treadmill runs--they are terribly boring. I usually race songs to see if they are longer or shorter than a half mile. |
| Wave Precision Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.68 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.68 |
| So so so tired from concert last night. Ran 20.4k with S at 5:07 ave pace. I was going to do a core workout today, haven't done one yet this week, but was too tired and my stomach is a bit unsettled :( I am suffering for my sins! |
| NewB 890 Orange Miles: 12.68 | 2011 MTR Miles: 10.20 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.75 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.75 |
| Ran in the heat of the day, got a bright red sunburn from that and being outside volunteering for a field day. 5:17 ave pace (hilly/hot). |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 14.09 | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 22.09 |
| Ran a thirds progression run with guys out in Tung Chung. I wanted 4:45-5:00 pace for 40 min, then 4:20-4:30 pace for 40 minutes, then 4:00-4:10 pace for 40 minutes. Since these guys are fast, they helped a lot, except with the going easy for the first 40 minutes. Did 4:35/k for first 5k, then 4:19 for the next 5k, then 4:11, then 4:30ish f or the next 5k (some watch malfunctioning, and offroading into unfamiliar, muddy roads). An adventure run right when I wanted to start picking it up wasn't good, so the last hard push was more like 33 minutes. 4:07 pace for 5k, then 4:02 for 3.16k. The fast part had some unideal terrain, including some stairs, steep dirt embankments, and a 75 meter underpass, where we all had to hunch over or hit our heads, so this made it harder, speeding up, and slowing down. I never stopped the watch, though. We also did not drink for the last 10k, which was hard, since this was the first truly sweaty day. Only in the 70's F but high humidity. PM: 8.04k at 4:57 ave pace, then core workout while watching a 007 movie. It was so silly. It was a Pierce Brosnan one. Die another day I think. |
| NewB 890 Orange Miles: 5.00 | RT1100 Black/rainbow Miles: 17.09 | 2012 MTR Miles: 28.20 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 58.56 | 8.00 | 6.21 | 0.00 | 0.00 | 0.00 | 0.00 | 72.77 |
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| NewB 890 Orange Miles: 29.18 | 2012 MTR Miles: 38.40 | NewB 890 Green Miles: 8.00 | NB RC1300 Red/Black Miles: 6.50 | Wave Precision Miles: 8.00 | 2011 MTR Miles: 10.20 | RT1100 Black/rainbow Miles: 17.09 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | |
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