Denouement

Wasatch Wellness "5k"

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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
47.020.0011.980.600.000.000.0059.60
NB 890 Grey Miles: 22.14RT1100 Black/rainbow Miles: 23.04NB 890 Turquoise Miles: 8.60NB RC1300 Red/Black Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.600.000.000.600.000.000.0010.20

I ran from my mom's house in Cedar Hills.  Uphill to the mouth of AF canyon. then downhill to 5300S, stopped at Kohler's for potty/water, then down 5300S, did 8 x strides, then back home.  Unfortunate that the location of my mom's house forces me to do downhill first, but it is good to be in a naturally hilly place, but the hills involve no steps, mostly gradual.  I was sucking wind quite a bit. The altitude is hitting me (about 1500m).  4:48 pace overall.  I switched back to k's :D

NB 890 Grey Miles: 10.20
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
13.390.005.060.000.000.000.0018.45

Planned to meet EmilyB and Josse at 6am, but my phone died in the middle of the night.  I knew I was in trouble when I saw light coming through the window.  I woke up at 6am, got to Provo by 6:40, they were squarely in their hard workout.  So I was able to hang out with them for a bit, but I was on my own for the hard workout.  The plan was Fartlek: 3x4min-2mineasy-3x3min-1.30easy-3x2min-1mineasy-3x1min-30secseasy, all at 3:40 pace.  I did poorly on the 4 minute bits, probably equally a result of being half-out of shape and from feeling the altitude.  My paces for the four minute bits were 3:43, 3:55, 3:52.  The last one was uphill a bit from the river trail to Vintage park, a bit cross countryish, so I was feeling a bit better on that one.  The 3 minute bits were: 3:46, 3:36, 3:35.  So finally got down to the paces I needed.  It seemed 3:35 was easier to keep than 3:45, but perhaps that was just because the workout was now half over.  2 minute paces were: 3:35, 3:37, 3:39, then one minute bits were: 3:28, 3:43 (missed 5 or so seconds of the first of this, not sure how I missed my watch beeping), 3:24.  

For a cool down I ran around the Provo Temple.  That area is so pretty, I wish I had a camera, though the hill is just as daunting as I remember.   I started the workout poorly but am happy I stuck with it.  Will do a run in the afternoon.  

PM: ran 5 miles in the heat in Salem.  The two bank thermometers said 93F and 102F--meaning . . . those thermometers are inaccurate!  And it was stinking hot!  Got some chocolate milk at the end.  The US version tastes so much better than the HK version. 

RT1100 Black/rainbow Miles: 13.45NB 890 Turquoise Miles: 5.00
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
6.740.000.000.000.000.000.006.74

Easy run around Cedar Hills.  Felt tired and out of energy.  Probably from yesterday's afternoon run.

Core workout 

NB 890 Grey Miles: 6.74
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
5.490.004.000.000.000.000.009.49

Met EmilyB for a tempo interval track workout.  The plan was 2 x 2 miles at 6:00 pace, and 3 minutes rest.  We met at the BYU track.  I only got 3k of warm up.  A short warm up for me.  Emily thought I was trying for 5:50, so she kept ahead.  First mile of the first one was 5:57, then came in 12:59.  It felt way too hard, should have felt a bit more like a tempo.  I needed to go to the bathroom, so the rest was actually 3:35  I told Emily that I didn't think I could do another 12:00, so we decided to try for 91 seconds.  The first lap was 91, then 90, 90, 90, then got slower for laps 5-7.  In lap 8 I did 83, so got 12:02.  Not the best way to get a 12:02, but I'll take it. 5.37k cool down. 

Core workout in the pm 

RT1100 Black/rainbow Miles: 9.59
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.200.000.000.000.000.000.005.20

Easy 8.36k run including 6 strides

NB 890 Grey Miles: 5.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Race: Wasatch Wellness "5k" (2.92 Miles) 00:17:54, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.600.002.920.000.000.000.009.52

I was going to do the free SLC race but was afraid I wouldn't have competition, and I heard it would not be timed, so I started to consider doing the Wasatch Wellness 5k, which was in provo and I thought Melody was racing it.  I waffled, even in the morning, but decided to go to Provo, and try to hang onto Melody.  Plus my youngest was getting baptized today, so I needed to get back as soon as possible.  

I did a longer warm up, 4.1 miles, I ran the course and it seemed a bit short.  The race is a slight downhill in the first half, and then a slight uphill on the way back.  The 10k was starting 10 minutes before the 5k, and it looked like Melody was at the line about 5 minutes before the start.  I go up to her and it was her, and she is running the 10k!  Dang it, I look around for the race director, and I see him doing last minute race prep, and I wonder if I can handle the mental transition from 5k to 10k.  I decide to stick with the 5k rather than try to switch last minute.  Melody tells me I can pace her in on the 10k once I finish the 5k. It looked like less than 100 people, which surprised me.  There were actually 66 finishers in the 10k.  I was hoping for more people in the 5k.

At the 5k start, the female contingency looks sparse. There were 203 5k finishers, so better but still sparse.  I switched my watch to take 1k splits since there weren't mile markers.  I am hoping to go out at 3:40.  At the 1k mark I am in about 6th place (including men, no females). 3:47, At about 1.3k we cross state street toward the Provo Cemetary ,and the lead group of men were stopped before the police cleared the road for them to cross, so I am able to catch up.  I stick with them, then pull a surge, and am in 2nd place by the 2k mark, 3:53 (I might have been slowed as well by the crossing)  this k too si slightly downhill.  3:50 for the 3rd k.  I am reeling in the #1 guy but we start to head uphill. 4th k is 3:52, so didn't slow down.  The last k was short, .7k at 3:39 pace, gradual uphill.   I didn't catch the boy (17 years old), he finished 7 seconds ahead. So the overall pace is disappointing, but I did run consistently so that's something.   

I jogged back on the 10k course, where I saw the race director, and informed him of the short course, then saw Melody, who was leading the race outright.  I ran downhill with her, but let her go when she turned the corner and did the last 200m uphill.  Cool down was about 2.5 miles. 

 

NB RC1300 Red/Black Miles: 6.00NB 890 Turquoise Miles: 3.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
47.020.0011.980.600.000.000.0059.60
NB 890 Grey Miles: 22.14RT1100 Black/rainbow Miles: 23.04NB 890 Turquoise Miles: 8.60NB RC1300 Red/Black Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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