Denouement

Week starting Apr 29, 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
56.262.835.000.000.000.000.0064.09
2012 MTR Miles: 64.20NB 890 Turquoise Miles: 38.49NB RC1300 Red/Black Miles: 9.00NB 890 Grey Miles: 4.00RT1100 Black/rainbow Miles: 12.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 129.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.000.000.000.000.000.000.009.00

Met Roberto.  We started out with almost 5k flat, at a progressively faster pace (started out 4:40s but dropped from there).  Just before 5k we entered Chinese U hill territory.  He had warned me he was going to take me on a little incline.  4:26 ave pace for the first 5k.  I was a bit freaking out as we head into Chinese U because it was hot and I felt like I should have grabbed some water at a bathroom before hitting the hills.  For just over 2k we climbed, with some brief flat and downhill areas.  When we hit 7k mark I cry uncle.  We had been climbing and the hill showed no sign of ending and I didn't want to hammer my legs before my workout tomorrow, because what goes up must come down and downhill can trash your legs.  I was frustrated at having to turn around, basically a defeat (the hills won yet again), but it was the right call.  Tomorrow I have an unprecedented workout: 12 x 800m, starting on the 4:00 mark.  I suspect that Coach Paul with want me to do them at 2:45 but I am hoping 2:50 will be ok because this workout honestly scares the pants off me.

14.5k @ 4:41 ave pace total 

 

2012 MTR Miles: 10.60NB 890 Turquoise Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 130.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.005.000.000.000.000.0013.00

Very hard workout today.  Initially I was told that the workout would be 12 x 800m on the 4 min, between 5k and 10k pace.  We met at the track and went out for a 5k warm up.  At the workout it was Alison, three or so of her pacers, Roberto, and I.  It was 28C (82F)/85% humidity at the start and 29C (84F)/80% humidity by the end.  Oppressively hot & humid, with an 18-21 km/h wind.  I was really nervous for this workout after Ali told me that Coach had told her yesterday that the pace would be 2:40.  Crazy!  So when he said 2:50 when briefing us I felt much better.  He also said we would go on the 4 min for 4, then 4:30 for the next four, then on the 5 min for the next four, due to the humidity and heat.  So our rest increased slightly over time.  After only two reps I already felt yucky and like this would not be such a great workout.  My splits for the first reps were:  2:50, 2:50, 2:49, 2:50, 2:54.  I felt so gross and done after #5, so Coach allowed me to sit out everyone else’s number 6.  I took a gu (I had also been sipping a sports drink between most reps because of the profuse sweating).  I jumped in again and my #6 felt much better 2:49.  On #7 I felt fine starting, the rest seemed ok, but after 150m I felt a side cramp come on which only got worse through this rep and I hobbled in at 3:03.  It was bad.  Roberto hung back with me and advised me to stop, but I think he thought I had a leg cramp.  I took the next one off, and got more rest, and the cramp went mostly away.  There were now only 3 more reps for everyone and if I could do them then I would have 10.  I did them and survived them ok: 2:49, 2:49, 2:43 (Coach told us to do a 2:45 on the last one). 

So while this was less than a stellar workout, I am happy that I stuck in there and did what I could for the day and the conditions.  Alison kicked butt on the workout, and this is her last hard one before a marathon in 12 days.   

NB RC1300 Red/Black Miles: 9.002012 MTR Miles: 11.00NB 890 Grey Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 128.80
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.110.000.000.000.000.000.008.11

13.05k in 4:53 ave pace.  First 2k was tough because my cramp under my right lower rib from yesterday came back.  Thankfully it went away.

2012 MTR Miles: 10.20NB 890 Turquoise Miles: 8.11
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
9.772.830.000.000.000.000.0012.60

I met Ali at HKSI at night.  We warmed up 10k then did 5 x 3:30 on/ 1:30 off fartlek, and fast parts were at MP.  Temps were 30 at the start and rose to 31 by the end.  Thankfully as we entered the hard part it started to sprinkle, then rain, by #4 and 5 it was raining hard.  Paces were 3:50, 3:50, 3:49, 3:54, 3:52.  Then a nice cool down.  

RT1100 Black/rainbow Miles: 12.602012 MTR Miles: 11.00
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
8.130.000.000.000.000.000.008.13

13.08 in 4:50 ave pace.  Behind in my posting!

2012 MTR Miles: 10.20NB 890 Turquoise Miles: 8.13
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
13.250.000.000.000.000.000.0013.25

Ran with Roberto 21.33k @ 4:39 ave pace. 

2012 MTR Miles: 11.20NB 890 Turquoise Miles: 13.25
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
56.262.835.000.000.000.000.0064.09
2012 MTR Miles: 64.20NB 890 Turquoise Miles: 38.49NB RC1300 Red/Black Miles: 9.00NB 890 Grey Miles: 4.00RT1100 Black/rainbow Miles: 12.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 129.40
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