Denouement

Week starting Aug 29, 2010

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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
76.053.006.000.380.000.000.0085.43
2010 Mileage Miles: 128.00Mizuno Precision (turquoise) Miles: 18.13Waverider Orange Miles: 36.25Brooks Defyance (purple) Miles: 22.93
Night Sleep Time: 42.00Nap Time: 2.00Total Sleep Time: 44.00Weight: 125.96
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.120.000.000.000.000.000.008.12

8.12 in 65 min.  PT appt, will go three times this week to work it all out, also in anticipation of my 80+ mile week this week.

Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 128.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
19.280.000.000.000.000.000.0019.28

13.94 in 1:45:10 in the am, 6.25 with MacK, 7:33 ave pace

2 hour nap in the midday--the sweetness of all kids in school, it was so great.

Forgot my watch for the PM run, so ran what I thought might be 5 miles or a tad more, and it was 5.34, in about 40 min.

Core workout in the PM. 

2010 Mileage Miles: 9.00Mizuno Precision (turquoise) Miles: 5.34Waverider Orange Miles: 13.94
Night Sleep Time: 7.25Nap Time: 2.00Total Sleep Time: 9.25Weight: 125.20
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.540.000.000.000.000.000.009.54

Ran 9.54 in 75 min with Ali and MacK

PT appt today:  Elec stim, ultrasound, deep tissue, a-stym, 5 min biking, stretching, total gym, 6 ways lunges slow and fast, cross ball exercise, some additional adjusting when Steve found my SI joint wasn't moving properly--long appt! 

Brooks Defyance (purple) Miles: 9.54
Night Sleep Time: 6.75Nap Time: 0.00Total Sleep Time: 6.75Weight: 127.20
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.410.006.000.380.000.000.0017.79

Good workout today.  Plan is 3x 2 miles @ tempo interval pace (based off 37:30 10k that calcs at 6:02-6:14 pace, but I think I can do better than that for a 10k now, so I wanted 6:00-6:08), 4 min rest, then 3x 200m, 200m rest (34-37 sec).

Met Mack, 3 mile warm up (25:41), stretching.  She did some 800m while I did the workout before she had to take off.   I did the 2 mile bits on a valley road.  The valley is convex, so first mile was always slight downhill, and second always a slight uphill. First set 12:12 (6:08, 6:04) 4:01 rest (.33 mile), second set 12:14 (6:05, 6:08) in the second mile was too slow the first half, had to make it up in the second half, squeaked out the 6:08, 4:26 rest (.38) because I couldn't get the dang watch to lap, third set 12:13 (6:04, 6:09), had to surge uphill the last 1/4 mile to get that last mile sub 6:10, barely made it. Jogged to the track 5:21 min, then did 200m.  35, 35, 34 wanted to go harder on last one and did, had unnatural wheezing sound coming from me.  It was a low 34, too.  Just a little harder and I would have been 33.  Something to shoot for next time.

1.9 miles cool down, then picked up two bags of ice.  Got the tub colder than usual -- 47 F and did 15 full minutes in it.  

PM: 5 mile TM run in 37 min, then core in the evening 

2010 Mileage Miles: 9.00Brooks Defyance (purple) Miles: 5.00Mizuno Precision (turquoise) Miles: 12.79
Night Sleep Time: 6.75Nap Time: 0.00Total Sleep Time: 6.75Weight: 124.60
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.390.000.000.000.000.000.008.39

8.39 in 65 min, PT appt today

Brooks Defyance (purple) Miles: 8.39
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 124.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
19.313.000.000.000.000.000.0022.31

Had a great long run with Allie.  Met at 3300 S and did the Jordon River Parkway.  What a great trail to have access to.  Within a mile or so we found RivertonPaul, so great to have him join and get to know him.  We kept a pretty good pace, around 7:30.  At the water stop I admired Allie's hot pink shoes, and Paul asked me about mine.  I looked down and expressed surprise that he was asking me about my toilet paper. Then he pointed out I had two different colored shoes.  I was wearing two different versions of the waver rider.  Funny!  Allie wanted to do 5 fast toward the end.  I talked her down to three, we started after 17 miles.  And I barely survived those three.  She graciously said I could pace her through some 6:40 miles, which sounded hard enough, but then she was pushing 6:20, pulling me and my training-weary bum along.  The splits were 6:21, 6:35, 6:19 (picked it up further for the last 1/4 mile).  I was spent and pretty much done after these miles.  Last two cool down miles to get to 22 miles were 8:18 and 7:54.

I was sore and whiny through the last two miles, but Allie was kind.  Now I am euphoric.  22.31 miles in 2:43:37, 7:20 ave pace, with only doing three miles outside of easy range, makes this the strongest long run I have done.  Thanks Allie  and Paul for the great run. The run should be a confidence booster for Allie, I know it is for me.  I am so syched for my marathon.   The training is the work, the marathon is a (masochistic) reward.

Afterward had a leisurely and decadent breakfast with Bonnie, who is in town.  She is so wonderful, so glad I got to see her (ie that my Paul watched the kids until 1:20 so I could see her). 

I feel so blessed to be in the fray.  To be training and racing once again.  I am mindful of my friends who are not, as I wasn't this time last year.  I am grateful for this time granted to me by God. 

2010 Mileage Miles: 110.00Waverider Orange Miles: 22.31
Night Sleep Time: 7.25Nap Time: 0.00Total Sleep Time: 7.25Weight: 0.00
Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
76.053.006.000.380.000.000.0085.43
2010 Mileage Miles: 128.00Mizuno Precision (turquoise) Miles: 18.13Waverider Orange Miles: 36.25Brooks Defyance (purple) Miles: 22.93
Night Sleep Time: 42.00Nap Time: 2.00Total Sleep Time: 44.00Weight: 125.96
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