Denouement

Week starting Mar 14, 2010

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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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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
44.290.006.810.000.000.000.0051.10
Brooks Defyance (Blue) Miles: 5.00Mizuno WaveRider (blue) Miles: 29.562010 Mileage Miles: 9.00
Night Sleep Time: 33.50Nap Time: 0.00Total Sleep Time: 33.50Weight: 127.16
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

Boy, my legs are sore. Quads especially.  5 on TM and stretching.  Crazy day - corporate deadline.   A good day to get done.

Brooks Defyance (Blue) Miles: 5.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 127.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.440.001.770.000.000.000.009.21

Met MacK and ran 5 miles, then on my own.  Today is supposed to be a fast finish run, which I think means to run between 1/2 marathon and 10K pace for the last 15-25% of the run, with the last 1/4 mile even faster. 

My legs still have a bit of the 9k in me, so I just did what I could on the fast portion.  I did 1.77 fast, first mile was 6:26 (per watch) and then last .77 was 6:20 overall.  I did speed up the last 1/4 mile, but it was painful and *unnatural*.  Work is piling up on me, but I am going to have a great day and conquer a lot of work :D  Hope y'all can too.

power lunges and ball grab.

Pirate Island Pizza, core workout, and Lost tonight! 

Mizuno WaveRider (blue) Miles: 9.21
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 127.60
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

5 on TM

Mizuno WaveRider (blue) Miles: 5.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 127.60
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.500.005.040.000.000.000.0012.54

Met Tyler, Travis, MacK and Aub and did a long warm up, 5.19 miles, then started a tempo.

Cheated on the tempo, was supposed to do 3-5 @ 6:10-6:26, so decided to do 5 slower, and to start where MacK starts her tempo, but she didn't end up tempoing with us.  Cheated because there was a net drop of 198 feet:

Mile ElevRiseElev adjust target split if targeting 6:26 flat
My splits by my watch
04816N/AN/A0:00
14706-2.096:196:196:22
2 4664-0.796:1812:376:25
346990.666:4019:176:33
44642-1.086:1825:366:22
54618-0.456:2131:586:07
5.03764618-0.150:1432:12

My watch said 5.00 miles, but I ran another .03-.05 than Tyler and Travis, who surged in the last mile even more than me.  We almost got attacked by two dogs in the first mile.  Glad to get it done and survive the whole thing.  31:50 for whole thing.

2010 Mileage Miles: 9.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 126.20
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.000.000.000.000.000.000.004.00

On TM

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
15.350.000.000.000.000.000.0015.35

Ran with MacK.  Averaged 7:46, we were under 8:00 pace for all but the first two miles, and the last mile climb into Salem.  We were clipping along, only interrupted by my coughing fits.  I got so raw in the throat between the coughing during the running and the running itself I decided to go to urgent care.  They gave me a cough suppressent and flonase.  So hopeful this lingering, nasty, annoying, embarrassing cough will cease and desist by next week.  We'll see.

Mizuno WaveRider (blue) Miles: 15.35
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 127.40
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
44.290.006.810.000.000.000.0051.10
Brooks Defyance (Blue) Miles: 5.00Mizuno WaveRider (blue) Miles: 29.562010 Mileage Miles: 9.00
Night Sleep Time: 33.50Nap Time: 0.00Total Sleep Time: 33.50Weight: 127.16
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