Denouement

Provo River 1/2 Marathon

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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
46.850.0018.100.380.000.000.0065.33
Brooks Defyance (purple) Miles: 24.26Waverider Orange Miles: 18.93Saucony Type A2 Racers (red Baby) Miles: 7.502010 Mileage Miles: 37.00
Night Sleep Time: 21.00Nap Time: 0.00Total Sleep Time: 21.00Weight: 123.85
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.260.000.000.000.000.000.008.26

A wild banchee was wandering in our upstairs Sunday night, so I didn't get to sleep until after midnight.  Slept in and ran in the evening with marion on her bike.  We were still out in farm lands when dark descended, did 7.26, then I went on her treadmill for a mile.

Brooks Defyance (purple) Miles: 8.26
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
11.030.000.000.000.000.000.0011.03

Waverider Orange Miles: 11.03
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
11.660.005.000.380.000.000.0017.04

Track workout. Plan was 6-8 1,000m cruise intervals (6:00ish pace, 3:42-3:47) 200m rest between, then 3x200m @34-37, 200m rest between

Warmed up 3.15, including stretching and some drills, MacK joined on the track toward the end of the warm up, but we were doing different workouts, so we both had music in.  It was stormy so I was nervous about lightening, but it blew over and there was no real rain to speak of.

1-3:42ish (couldn't get watch to lap right, figured it out after this one), 1:16ish rest, 2- 3:49 (realized needed to watch the 44-45 sec 200m splits after this one, to keep on track), 1:13 rest, 3-3:42, 1:12 rest, 4 - 3:41, 1:17 rest, 5-3:42, 1:20 rest, 6-3:42, 3:12 rest (ran to school and went to bathroom which made this break longer), 7-3:40, 1:22 rest, 8 - 3:39, 1:33 rest (200m rest plus water drink), 200m set: 34, 36, 35 these were hard to get splits for, on the second I hit lap to start, then seemed to have a hard time starting, sprints aren't for me :D

Just over 3 mile cool down.

Went to the Bountiful AppleBees where my sister is the general manager, met my mom and two other sisters for lunch.  Ate bad food. Then got a sugar free slurpee for the way home.  I am not sure if it was the unhealthy food or the slurpee, but I had the runs during afternoon run, and nausea the rest of the day.

PM: 4 miles total. .65 miles outside, but it was storming with lightening, so I came back inside and did the rest on tm. Feeling sick and envisioning how horrible it would be to clean up vomit off a tm belt, so was planning how to get of the tm quickly (it stops very slowly).  

Saucony Type A2 Racers (red Baby) Miles: 7.50Brooks Defyance (purple) Miles: 5.00Waverider Orange Miles: 4.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 123.80
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

6 miles in 46:08, windy.  

Brooks Defyance (purple) Miles: 6.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 122.80
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.900.000.000.000.000.000.003.90

30 min on treadmill.  Started slow then ramped up and stayed easy.

 

Waverider Orange Miles: 3.90
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 126.00
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Race: Provo River 1/2 Marathon (13.1 Miles) 01:17:44, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.0013.100.000.000.000.0019.10

My 10k's so far this year have been faster than 2008, but my 2008 10k's weren't stellar, so I was nervous about this race.  In 2008 I did this race in 1:18:40 and it was a great race.  So to try to beat a "great" race time and with the course being harder (in a way) was going to be a challenge.  Main goal was to get to mile 11 faster than in 2008 (65:38).

Add to that my Dad called me on Monday to let me know he was coming in town, arriving Friday night at my home, and my sister asking if I could throw a family get together at my house in honor of my Dad's birthday on Saturday, the fact that I was already throwing a party for a dear friend Saturday afternoon, and we are leaving for Peru on Monday, and I've been pretty stressed.

I was stressed about getting to the Riverwoods and there being huge lines for the buses, but everyone was kind of hanging out and relaxed.  I got on the first bus in line and got to the starting line a full hour before the race started--perfect.  I ran down the canyon to the park and back and did lots of stretching and strides.  I earned 3 stars before the race, and took one anti diarreaha med the night before the race, so I was hoping for no pitstops.  The race is pretty big (1500 racers?) so there are tons of people.  But looking around at the start I don't see any female threats.  Not surprising when the race winnings is a pretty lame poster.  Anyway, there were guys there.  Had a great chat with James, great to see him again, and Walter and Sasha were at the start, almost didn't recognize Craig Green with his stylish longish hair (don't tell him but I think he looked like Jasper on the Twilight series).  When I chatted with him I dialed back in time and said, "Hey didn't you just barely beat me in 08?" and Craig confirmed it.  My nemesis!  Met a couple of other bloggers face to face, like JeffL, very fun.  It's like a reunion, coming to these races.  Anyway, the race eventually starts, only 10 or so minutes late, not too bad.  

Splits are based off of a mixture of mile markers and garmin.  Mile markers were clearly wrong on some miles, but right on on others, and averaged out just right.

Miles 1-4 (south fork canyon, steepest downhill, wanted 5:40-5:45 ave pace for this) 5:42, 5:35, 5:46, 5:37, with guys, no girls to be seen

Mile 5 - lesser downhill begins, 5:40, includes water stop

Mile 6 - 5:56

Mile 7 - 6:20 half of this mile is half of the one mile uphill segment with headwind is in this mile.  I try to catch the guy ahead of me by the top of the hill, he is too far ahead to draft

Mile 8 - 6:23 first half still uphill, then downhill surge a bit and close the gap on the guy ahead of me, but don't catch him until the downhill, the turn around was fun because I did know lots of people--I appreciate all the encouragement!

Mile 9 5:58 at about 8.4 there was a water stop but it was after a curve so didn't see it until had 20 sec to it, ripped open my gu, got it mostly swallowed, grabbed for some water and dropped the cup!  So got a drink from the drinking fountain just before the 9 mile marker, probably cost me just a couple of seconds

Mile 10 not sure of split but 59:01 at ten miles, legs started feeling rubbery and got concerned

Mile 11, 64:50 (48 sec faster than last year) looking for mouth of the canyon where my dad is supposed to be with my boys to cheer me on, feeling stronger this mile 

Mile 12 not sure, saw my dad and boys at about 11.75, I gave mickie a high five, hurt him and me (must have been going WAY too fast :D)

Mile 13 (flatish mile, just a slight downhill) 5:56, had a heart to heart with myself, knew I was feeling good, I felt like, dang, this is my distance, this last mile is way better than my last miles in my 10ks, I knew I could keep a sub 6:00 pace and did, I also used jedi mind tricks I learned in college.  I told myself POWER POWER POWER with ever other footstrike and it totally helped

Last bit: .12 in 37.73 this part was hard, since I basically felt like I was kicking in the 13th mile, the last stretch seemed to go forever, until Josse stuck out her belly and said go Michelle!

The clock was off. 1:17:44 per my watch and the results posted. 56 seconds faster than 2008.  Really happy about that!  2008's course had more flat at the end instead of the one mile uphill switchback this course had.  I would say going uphill is harder than flat, but they are very similar.  

The weather was warm at the end but not too bad, but I just mostly poured my water on myself at each aid station, hoping to get enough in my mouth for a full swallow.   Did a 3 mile cool down.  

2010 Mileage Miles: 37.00Brooks Defyance (purple) Miles: 5.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 122.80
Comments(25)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
46.850.0018.100.380.000.000.0065.33
Brooks Defyance (purple) Miles: 24.26Waverider Orange Miles: 18.93Saucony Type A2 Racers (red Baby) Miles: 7.502010 Mileage Miles: 37.00
Night Sleep Time: 21.00Nap Time: 0.00Total Sleep Time: 21.00Weight: 123.85
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