| 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 | | 44.05 | 12.00 | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 61.05 |
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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 | | 4.70 | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.20 |
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Loafer Canyon
for some reason, my watch missed .15, so extrapolated time to the gate, including going down to the stop sign was 35:56, not close to my fastest this year.
I went up the last steep part beyond the gate in 13:55, close to my fastest for the year.
I felt like I was running it great, though it was hard to keep up pace the last mile before the gate. I think I could have done better if I had someone pushing me, but I was mostly alone, with my three running buddies finishing behind me. In the end, though, I of course am responsible for my own pace. I think I might try running up Payson Canyon with those who run up and down, but I am slower than them (they are a faster bunch), so again I will be alone. I sometimes feel like I am in no-man's land! I think the Payson Canyon run would be more helpful because it is not as steep and I can run it longer without resting (they normally go up 5.5 miles without resting, I think). |
| 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 | | 7.08 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.08 |
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Ran with the early SF group. Nice easy run.
9:06 ave pace.
I gave up caffeinated sodas, cold turkey starting last Sunday. I am hoping kicking this habit will help my running, but it sure isn't going to help my ability to wake up for early runs in the near term. I think I will take a nap today! |
| 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 |
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Easy mileage, though it is funny how much my "easy" pace can fluctuate during a given run.
8:46 ave pace.
In keeping with my desire to build more endurance, I skipped the track today and plan on doing a tempo-like pace up and down Payson Canyon with the fast folk (at least I will meet them and then try to wait a mile or two before they pull away). We will see how it goes . . . |
| 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 | | 3.84 | 2.50 | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.34 |
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Ran up Payson Canyon approximately 5.5 miles, then down and tacked some extra on on the end.
I ran with some speedsters. For me going up was a tempo run, though they were running more at training pace. I was able to keep strong the whole way up. I fell a little behind those I was running with at about 4.25 up, but I didn't give up or reduce my effort much. My time to the turn around is 46:10, about an average 8:54 pace up.
I tried to run the downhill hard for the first three miles down, but naturally with working hard uphill, I found it hard to keep my pace even at the pace I normally run the canyon when I do an all downhill run. My splits for the first couple of miles were about 6:50, 7:07, 7:40 (bad mile!), then 7:22. I then slowed down to cool down to more like a 8-8:30 pace. My legs, surprisingly my hamstrings especially, felt tired those last couple of miles.
Overall I think that it was a good run. |
| 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 | | 9.15 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.15 |
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8:49 average pace
I put on my heart rate monitor for my Garmin for the first time today. My HR to start was alarming: at an 8:36 and some downhill my average HR was 167. Thankfully it dropped after the first mile, and the average HR for the workout was 148 (or 78% of 190 since I am 30).
Does anyone have experience with MRR and the efficacy of the 220 - age calculation?
I remember in college my HR in workouts seemed to be higher than others, so I am wondering if my MRR is not actually higher than the formula. On Wikipedia it is noted that MRR has been studied and there are many formulas and they all have a standard deviation. Hmm. |
| 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 | | 11.28 | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.28 |
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My goal today was to run about 15.5-16.5 and to run 5 miles marathon pace somewhere in the second half. Overall pace was 8:11!
I started the marathon pace after 7 miles. Ran on average 7:25 throughout the five miles. The first mile was a 7:29 which was disappointing but for some reason the Spanish Fork winds were stronger than usual and we were headed straight into them that mile. THe next mile we dropped to 7:17, then the third had the hill before Osborns so 7:24 for mile 3. Mile 4 was a 7:19, and mile 5 had the Zephur hill and then a gradual uphill beyond that, so the best I could do was 7:35. Our water/gatorade drop off was in the middle of the 5 miles, so that is cheating somewhat to have a break (probably 4 minutes) in the tempo run, but I'll make it harder next time I do this by waiting until after the break.
The marathon pace miles reduced my overall pace, but my pace was faster than last week, not considering those miles, probably about 8:30 average. I think I will try to do these "marathon pace" tempos within my long runs every other week. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 44.05 | 12.00 | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 61.05 |
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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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