Denouement

Week starting Nov 06, 2011

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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
36.810.000.000.000.000.000.0036.81
NewB 890 Orange Miles: 12.12NewB 890 Green Miles: 4.87
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 125.73
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.220.000.000.000.000.000.006.22

Ran 6.22 in 50 min on the tm.  Started at 7.0 speed, increased to 7.5 for the bulk of it, went to 7.6 with 10 min to go, 7.7 with 5 min to go.  Walking on the wild side.  No pain.  There is soreness in the area to the touch from massage-bruisiness.  And every once and a while that side feels different, but I am watching closely and think it is not going to return how it was (unless hard running does it, let's keep our fingers crossed).   Core and weights.  Six pull ups.

NewB 890 Orange Miles: 6.22
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 126.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

AM: easy 30 min on the tm

noon:  Follow up with orthopaedic specialist to get MRI results: there is no stress fracture, which is great.  The only abnormality showing from the MRI is some liquid around my tendon.  I will quote the MRI report: "The anterior tibial tendon, the most medial and the largest to the anterior tendons, is normal in size and signal intensity.  It is adjacent to the marker.  A rim of fluid is noted surrounding the tendon suggestive of tenosynovitis."    That's the deal. The doctor said I could do a hard workout on it, with less than full quantity, but then said it would be better to wait a day or two more for hard running, since the risks of it flaring up again is greater than the benefit of the workout this close to the race.  So I stuck to the elliptical,

PM:  way PM.  This workout started at 7:45, way too late, but had to do it then, so that's that.  20 min wu cd, then did 2 x18 min hard, 160 heart rate ave for the first 18 minutes, then 163 ave heartrate for the second 18, with 10 min rest between the two.  I plan on easy run tomorrow. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.870.000.000.000.000.000.005.87

Ran 45 min easy, then weights.  Core in the evening.  No pain :D

NewB 890 Green Miles: 4.87
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 126.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.870.000.000.000.000.000.008.87

AM:  First hard workout since my pain started last Tuesday.  My coach wanted me to do it on the TM, and I hate doing workouts on the treadmill, especially intervals.  The workout was supposed to be 5-6 x 1600m at 10k pace, 2:30 rest, followed by 3 x 200m.  20 min warm up/ cool down.  Warmed up 19 minutes, then lots to stretching, then one minute easy.  Then ramped up the tm.   5:52 on the first one. I hate intervals on a TM because you have another 10 seconds of fast after your time is up because you are pushing a button 20 times to get the pace down to rest.  With 2:30 rest, I would have stopped completely then jogged a bit so its just different on a TM. After the first one I was already thinking to cut the workout to four times.  This should have been a cue to me to take the paces easier, but I made a novice mistake of not listening to my body.  Second one 5:48.  Third one was murder.  At .1 mile in I am having evil voices tell me to push the stop button. It is so big and so red and right there and 5:45 is a hard pace to do.  I fought the demons, I told myself I had 1,000 footstrikes to go and to get going, the first half mile was the worst.  After the third interval I hit the bathroom and got back to the treadmill by 2:00, ramped up, and started into #4.  I had the same strong feelings of wanting to quit, visualizing hitting the stop button, and I am ashamed to say I didn't last more than .15 miles, it was a disappointing first workout.  I cried to Paul when I got home.  I can't just quit in the marathon when things hurt!!!!

As the day went on I was able to see the half of the glass that was full.  Most importantly I had no pain.  Also, I had never done this workout on the TM, so I can't compare my track workouts to this one, and I just made a mistake of trying to hit the same paces as I do on the track, instead of relaxing and going by feel.  Also, a 1600 is 4 or so seconds off from a mile, and I was doing miles on the TM, so the paces I was trying to hit were even harder than I was thinking.  Did I mention I hate TM workouts, especially intervals, so I should have cut myself slack to compensate for that.  I am grateful to be hitting any miles sub 6:00.  Also, hopefully I won't need any 5:40 miles in my marathon.  If I do, I hope I don't need more than three ;)  8.87 miles total

PM: 40 minutes on the elliptical, ave hr 128 (kept it around 135 once it ramped up) 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 124.80
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.800.000.000.000.000.000.005.80

30 min on elliptical, then weights then ran 7.6k, to a park where JJ had a school picnic.  Then ran another 8 minutes to get back to the metro, and metroed to my massage appt.  This was my first run in the beautiful outdoors.  

JJ's teacher leant him a sweater for the field trip because it was "cold".  Ha!  It was 72-75F.  It is hard to remember I am the odd-ball for being in shorts. 

NewB 890 Orange Miles: 5.90
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
10.050.000.000.000.000.000.0010.05

Last dress rehearsal.  10 mile run with last two at marathon pace.   I started the run at noon to mimic my race.  It was 25C--77F, so warmer than my race will be, current forecast is 15C for the high--59F, but that could change quite a bit, whatever the high is, it will be during the race, since the race starts at noon, and will end for me before 2:46 in the afternoon.

Started nice and easy, first 5k pace was 4:37, the next was 4:31, in this 5k I ran into a biker who stopped right in front of me.  I landed softly into his backpack, grateful that my first bike crash was a gentle one.  Good thing I didn't wear music today, there were many bikers out.  Then 4:25 for the 3k til I started the 2 miles at marathon pace. 3.23k in 12:30, or 3:53/6:15 pace.  Almost got ran over by a series of bikers on a tight turn in the middle of the fast bit.  Felt good.  Am excited to run my marathon in cool temps.

Core workout later. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
36.810.000.000.000.000.000.0036.81
NewB 890 Orange Miles: 12.12NewB 890 Green Miles: 4.87
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 125.73
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