| 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 56.19 | 16.40 | 1.60 | 0.00 | 0.00 | 0.00 | 0.00 | 74.19 |
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| Brooks Defyance (blue) Miles: 20.39 | Asics Stratus 2.1 (purple) Miles: 12.40 | Mizuno WaveRider (aqua) Miles: 12.20 | Brooks Defyance #2 (blue) Miles: 11.08 | Mizuno Precision (yellow) Miles: 18.12 |
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| Night Sleep Time: 33.75 | Nap Time: 0.00 | Total Sleep Time: 33.75 | Weight: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.35 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.35 |
| 12.35 in 7:54 ave pace by Clay's watch. The course tool measured 12.53, 1% off
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| Brooks Defyance (blue) Miles: 12.35 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.40 | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.40 |
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Ran 12.4 miles with 8 mile marathon paced tempo inside. I was going to run up to where Goosenest and salem canal road meet and start my tempo there, but there was a mean, mean dog running toward me at about 2.5 miles. It crossed a whole front yard running toward me aggressively barking even though I was yelling at it to go home, so I grabbed rocks, and my pepper spray, and turned around. I went to a lower road parallel to Salem Canal, and decided to do out and back 3.5, then add one mile at the end to make 8. This makes the course slightly uphill instead of slightly downhill (net), so a harder course than my 7 mile tempo last week. | Mile | Actual Split
| Ideal Split per Course Tool
| | 1 | 6:20 (slight down)
| 6:11 | | 2 | 6:35 (up hill then downhill)
| 6:41 | | 3 | 6:18 (slight down)
| 6:10 | | 4 | 6:29 (out and back .5)
| 6:18 | | 5 | 6:31 (slight up, inverse of 3)
| 6:33 | | 6 | 6:13 (up hill then downhill, inverse of 2)
| 6:12 | | 7 | 6:34 (slight up, inverse of 1)
| 6:28 | | 8 | 6:29 (uphill)
| 6:45 |
ave pace for tempo: 6:26.5, ave last week 6:38, better because of watch, legs, and mental toughness.
ave pace 7:13 for all
weight 123
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| Asics Stratus 2.1 (purple) Miles: 12.40 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.20 |
| Met Ali and KellieS and ran into Payson. No dog attacks this time. Fun girl talk. Kellie was able to run about 10.25 before heading home, then Ali and I did a loop to go above 12. Thanks for meeting me ladies! I was so tired last night, and to think of it I was also exhausted Monday night. I think I may be fighting sickness or just not getting enough sleep. I have to wake up early tomorrow, so I think I'll take a hairy nap tonight. Weight 122 ave pace 8:22
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| Mizuno WaveRider (aqua) Miles: 12.20 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.04 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.04 |
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Had to wake up way early, made worse by waking at 3:35 and not being able to fall back asleep. After laying for 45 min got up and ran a quicker 8 miles because I had to rush up to SLC where I have all day training which started at 7:30. Had to get radiator fluid in car on the way up unexpectedly, so got to training 5 minutes late. I hate being late, especially when I have a partner from my firm in the audience as a witness to my embarrassment.
ave pace 7:22
weight 123 |
| Brooks Defyance (blue) Miles: 8.04 |
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| Night Sleep Time: 5.75 | Nap Time: 0.00 | Total Sleep Time: 5.75 | Weight: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.08 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.08 |
| Met Ali in Salem and did our SF ballpark loop. Right ankle a little twingy. The 8 hours of classes and 3 hours of driving yesterday was too much time on my rear but my hams didn't feel any worse for the wear. Stomach's been feeling a little off.
ave pace 8:01 weight 123
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| Brooks Defyance #2 (blue) Miles: 11.08 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.12 | 8.40 | 1.60 | 0.00 | 0.00 | 0.00 | 0.00 | 18.12 |
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Very very lucky to have TylerS and MattK come and workout with me. Thank you so much guys. And sorry you had such a rude introduction into the SF wind Matt. The plan was to do a 10 mile tempo, at marathon pace, with two .8 faster tempo pushes inside (like 6:00ish pace). So 4.2M @ marathon, .8 @ 10Kish, 3.2 @ marathon, .8 @ 10Kish, 1 mile @ marathon. This workout is adapted from a workout in Jack Daniel's Running Formula "Elite" marathon training plan, but that workout is 14 miles of tempo, and I haven't tempoed more than 8 miles since the marathon, so I thought 10M would be hard enough and it was. The goal is to change gears faster without going anaerobic so that you can shift gears back to marathon pace. We did a 5 mile loop in the SF riverbottoms since MattK knew he might now be able to do the whole workout. The course is SF Golf Course 5M. | | Pace | Ideal pace per course tool
| Descript | Mile 1
| 6:27 | 6:14 | Downhill piece within, conversational, easing into it
| Mile 2
| 6:35 | 6:31 | Slight uphill, TylerS conversational, fierce headwind for 1/2 of this mile
| Mile 3
| 6:45 | 6:37 | slight uphill, headwind off and on, MattK drops off, Tyler seems unchallenged and bored, I have some mental weakness but plow through
| Mile 4
| 6:38 | 6:58 | Uphill, but have some tailwind (probably why split is faster than course tool projection)
| .2
| 6:02 pace
| na | steep downhill
| | .8 | 6:02 pace
| na | gradual downhill, gear switch to faster tempo pace
| Mile 6
| 6:49 | | turn around and do loop backwards, gradual, then steep uphill
| Mile 7
| 6:24 | | downhill but headwind
| Mile 8
| 6:19 | | slight downhill, MattK joins, tailwind off and on
| | .21 | 6:22 pace
| | slight downhill, some tailwind
| | .82 | 5:57 pace
| | slight downhill (SF riverbottoms road), MattK stays with us
| Mile 10
| 6:38 | | flat, and "nice" uphill portion to get to Osborn's
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So the first loop was 32:45, 6:31 ave pace and the second loop was 32:20, 6:26 ave pace. Not too shabby. The 32:45 is predicted as a 6:20 pace if the course were flat per the course tool. We had to do a hilly course so as to not lose Matt, and it's good to make the workouts tough. It was tough to gear change but I've been wanting to do this kind of workout for a while. I am very grateful to have two buddies to do it with, I don't think I could have mustered up the strength alone. Tyler is running particularly strong, I think he could have done the workout at least 10 sec/mile faster if he had had a partner who would/could have run faster. Matt had some fatigue issues and he's not sure why. Hopefully he can figure that out. I appreciate him driving down to run with me. I ran the last three miles with Steve K. He's really cool and enjoyed talking with him. overall ave pace 7:21 weight 122 endurox, stretching, ice bath (trembling so bad in it), hot shower Mileage this week was cut back. Will hope for/shoot for 90 for the first time ever next week.
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| Mizuno Precision (yellow) Miles: 18.12 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 56.19 | 16.40 | 1.60 | 0.00 | 0.00 | 0.00 | 0.00 | 74.19 |
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| Brooks Defyance (blue) Miles: 20.39 | Asics Stratus 2.1 (purple) Miles: 12.40 | Mizuno WaveRider (aqua) Miles: 12.20 | Brooks Defyance #2 (blue) Miles: 11.08 | Mizuno Precision (yellow) Miles: 18.12 |
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| Night Sleep Time: 33.75 | Nap Time: 0.00 | Total Sleep Time: 33.75 | Weight: 0.00 | |
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