Denouement

Week starting Aug 24, 2008

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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
75.105.502.502.000.000.000.0085.10
Night Sleep Time: 37.50Nap Time: 0.75Total Sleep Time: 38.25Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.260.000.000.000.000.000.0010.26

10.26 easy @ 8:07 ave pace.  I felt fairly sore at the start, but the run helped shake some of it out.  Now I just feel some faint residual soreness.  I want to go out and run hard tomorrow but I am guessing my body's not ready for it.  

weight 122

Shoe totals: Red sox: 50, Brooks Defyance (Blue): 426.82, Asics Stratus 2.1 (Purple) 67, Mizuno WaveRider (aqua) 10.26

Night Sleep Time: 6.75Nap Time: 0.00Total Sleep Time: 6.75Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.390.002.002.000.000.000.0016.39

AM: 12.38 total. My legs felt pretty good yesterday after my run, and I was feeling edgy to get back out on the road for some speed, so I decided to meet Steve K, Darin C, and Carl. They were doing 6x2 min on/1.5 min off, then 2x1 mile. All my times/paces are off garmin so they are only approximate. Gives you an idea, though.

Warmed up 3.4

1 - 2:00 (no split for this one, I forgot to start garmin), stayed with Steve and Carl for the first one, they were chatting, but by the first half I was working

2 - 2:03 (.37, 5:36 pace), sticking with Darin, they're taking their rest at 8-9 min pace, fast for between intervals for me

3 - 2:02 (.35, 5:48 pace)

4 - 2:00 (.33, 6:09 pace)

5 - 2:01 (.36, 5:34 pace)

6 - 2:00 (.36, 5:30 pace)

rested 6:06, a little longer than planned because someone had to hit the bushes and it wasn't me!

1 - 5:55 mile, Darin pushed the beginning, I pushed the middle, then he pushed the end, Steve King and Carl were behind us to start and Steve caught us with about 5 sec to go

4 min rest

2 - 6:03, felt like a death march, on south part of SF main street, past the rodeo, trying to keep legs turning over (they feel like bricks at this point), I let Darin pull away at about .5, but then we turn toward Bishops Storehouse and the wind hits, us, I surge so that I can draft off him, I finish probably 2-3 sec behind him.

I felt like not doing the workout after the second 2 minute bit, but I held on pretty good. I ended up with pretty tired legs, probably because of Saturdays race.

ice bath

weight 121

PM: 4.01 miles while JJ was a preschool, 7:47 pace

evening: leg strengthing, abs, and stretching, a full day of training!

Shoe totals: Red sox: 50, Brooks Defyance (Blue): 426.82, Asics Stratus 2.1 (Purple) 93.02, Mizuno WaveRider (aqua) 10.26

Night Sleep Time: 7.00Nap Time: 0.75Total Sleep Time: 7.75Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.080.000.000.000.000.000.0011.08

way easy slow run.  I gave myself the nickname road slug in honor of this run.  I ran 4 miles with MacK in the middle, our first run in 3 months together.  Those were some of my fastest miles. 

 

Shoe totals: Red sox: 50, Brooks Defyance (Blue): 426.82, Asics Stratus 2.1 (Purple) 67, Mizuno WaveRider (aqua) 21.34

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
16.005.500.500.000.000.000.0022.00

I got to bed late last night (yes I am going to blame Paul), Paul wanted to watch the news.  I got in bed around 10:45 and by that time I was stressed because I needed to wake up at 4:25.  I noticed my breathing was rapid as I was trying to fall asleep.  I was stressed and anxious--GOTTA SLEEP NOW!  GOTTA SLEEP NOW!  Well, that approach seldom works.  At 11:15 I got up and took two benadryl.  They made me groggy but I still has wrestless sleep, with two distinct dreams.

On to the run, I felt like death starting my run.  Dr. Brady advised me to not do speed today since he worked my hamstring over yesterday, but when you set up a workout to be paced by a guy who's kind enough to do it, you don't want to back out.  So combine a tight/sore hamstring with grogginess (Josse can attest I really woke up halfway through our 9 mile run) and I am not feeling like tempoing the end of this 22 miler.  I ran with Josse for 9.2, then met up with a crew at Sashas.  I warned Sasha I was feeling foul, so he suggested a 4 mile tempo at the end.  We started off slow, but once it was Derek, Jeff, Sasha and I, we dropped to 7:15-7:30 pace.   Then after 6 miles with these guys, Derek peels off, and Sasha declares we will start my tempo and it will be 6 miles.  After a couple of quarters at a slower pace (6:45-7) I was wondering if the tempo was really starting.  I tried to keep the effort marathon pace, sustainable and comfortable,  1:36 became the standard split after 2 miles.  The turnaround point was about where my hamstring started to feel more sore, and I wanted to quit at 4 miles, but I just kept plugging away quarter after quarter, until we had only one mile to go.  Sasha challenged me to get a 3:10 last 1/2 mile and I got a 3:01, with a nice kick at the end.  My legs felt like they were going to fall off, and I had 21.43 on the watch so I had a small cooldown.

I appreciate Jeff and Sasha for pacing me on the tempo.  They're great to do this for those of us who are brave enough to let them.  

I bought a bag of ice on the way home and brought the temperature to 52F in the bath for my ice bath today.  Very cold!

weight 121 (after a banana and some powerade even!). 

Night Sleep Time: 4.50Nap Time: 0.00Total Sleep Time: 4.50Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.100.000.000.000.000.000.0010.10

Slow and alone. ave pace 8:29

weight 122 

 

Shoe totals: Red sox: 50, Brooks Defyance (Blue): 448.82, Asics Stratus 2.1 (Purple) 78.1, Mizuno WaveRider (aqua) 21.34

Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
15.270.000.000.000.000.000.0015.27

medium long run with the SF group. I ran with Ali, Hal and Tara for six miles, then Hal, Doug and Ali, then just Doug around the golf course, then TylerS for .25, then by myself for a little. It's nice to not have to do a long-long run today. I'll be running the Payson 10K on Monday for a nice tempo workout. If I'm feeling good I'll try to do 6:00 pace, if its raining or I'm tired I'll have to adjust.

ave pace 8:07 

weight 122

ice bath

Shoe totals: Red sox: 50, Brooks Defyance (Blue): 448.82, Asics Stratus 2.1 (Purple) 78.1, Mizuno WaveRider (aqua) 36.61

Night Sleep Time: 5.75Nap Time: 0.00Total Sleep Time: 5.75Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
75.105.502.502.000.000.000.0085.10
Night Sleep Time: 37.50Nap Time: 0.75Total Sleep Time: 38.25Weight: 0.00
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