Rain or Shine the Road is Mine

January 08, 2009

Asics Gel-2130 Men

15% off for Fast Running Blog members at St. George Running Center!

Location:

Woodland Hills,UT,84653

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)

Painters' 1/2 Marathon 1:22:42 (race time 1:21:39 adjusted to true up to 13.1) (1/08)

Aided:

St. George Marathon 3:00:41 (2007)

Ogden Marathon 3:02:18 (2nd place) (05/08)

1/2 marathon - Hobble Creek 1:17:14 (8/08)

10K - Deseret News 10K - 35:02 (7/08)

Short-Term Running Goals:

10K - sub 37:30 flat

5K - sub 18

Make the effort to find races to compete against more elite ladies.

Proposed racing schedule 2008 (feel free to provide feedback):

May 17 - Ogden 1/2 marathon

June 14 - Provo River 10 Miler

July 4th - Freedom Festival 10K

July 24th - Deseret News 10K

August 9th - Provo River 1/2 marathon

August 23 - Hobble Creek 1/2 marathon

Sept 6 - Spanish Fork 1/2 marathon

Oct 4 - St George marathon

Long-Term Running Goals:

Run St. George 2008 in 2:50 or less, gauge whether an OT time is in my future.

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 8, 6, and 4.

Miles:	This week:	28.54	Month:	63.98	Year:	63.98
Asics Stratus 2.1 (purple) Lifetime Miles:						276.92
Mizuno WaveRider (aqua) Lifetime Miles:						404.19
Brooks Defyance (blue) Lifetime Miles:						203.46
Mizuno Precision (yellow) Lifetime Miles:						399.44
Saucony Type A2 Racers (red Baby) Lifetime Miles:						81.29
Brooks Defyance #2 (blue) Lifetime Miles:						181.46
Mizuno WaveRider #2 (aqua) Lifetime Miles:						41.20
2009 Driving Miles Lifetime Miles:						55.00

Sat, May 31, 2008

Easy Miles Marathon Pace Miles Threshold Miles VO2 Max Miles Trainer 1 Miles Trainer 2 Miles Racer Miles Total Distance

10.42 0.00 6.00 0.00 0.00 16.42 0.00 16.42

I have been looking forward to this run all week! First speed workout after marathon! Met Josse and Kent at the mouth of Provo Canyon, then we drove up about 4 miles to Vivian Park. There we met Steve from Heber and ran up that South Fork Canyon for 4 miles, then back down 1 mile to the start of the 10 mile race we'll be doing in two weeks. My goal was to do a six mile tempo in 6:00-6:15 pace. I also wanted to check out the course and better set my expectations for the race. I am also going to be quicker tempos through July to try to quicken my marathon pace by October. It turns out this course is 3 miles of good downhill, then you hit the Provo River trail, and the trail is downhill but doesn't feel like it.

Mile 1 - 6:07, Steve and I set our pace, Kent and Josse are behind us taking it easier (ok so Steve was taking it easy too, it's just me who's going to kill herself today)

Mile 2 - 5:58

Mile 3 - 5:56 already starting to work in this mile to keep pace

Mile 4 - 6:10, much flatter, Steve and I don't see the turnoff for the trail at the beginning of this mile at Vivian Park, but find it pretty quick

Mile 5 - 6:22 (tempted to lie on this split :) , but it is what it is) a struggle the whole mile, wanting to quit, tons of walking pedestrians we get to weave through. This mile shows I am not fully recovered from the marathon.

Mile 6 - 5:58, see the light at the end of the tunnel and am able to pull out another sub 6, 36:33 for 6 miles or 6:06 ave

We stop the tempo and I cry a little. That's when I know I gave what I got. It felt pretty similar to a 10K pace, though I think I could have gone a little faster in a race scenario.

So though I would love to break 1:00 in the 10 mile race coming up, this workout says I'm not ready to :( I am guessing I am closer to 1:02. The race seems like it will be hard, like a bait and switch, first three miles fast downhill then more rolling/downhill but much less grade.

We ran the rest of the run easy, though we did clock a 7:15 in one of the remaining miles. A special thanks to Josse for organizing the run and driving us up, and to Kent for driving us back to Josse's car. It was nice to get to know Steve C.

Ave pace 7:41

Jamba juice (orange/strawberry/banana with protein) and pumpkin chocolate chip bread from Great Harvest on the way home :) Ice bath at home. Good times!

Night Sleep Time: 6.50	Nap Time: 0.00	Total Sleep Time: 6.50

Comments

From MarcieJ on May 31, 2008 at 12:54:24

What can I say but YOU ROCK! I feel like i need to get your autograph! and your post race breakfast sounds so good right now:)

From Shauna on May 31, 2008 at 13:09:58

Great run! That's amazing that you are already running another race so soon after your marathon. Your recovery sounds wonderful too. You all are lucky up there-it sounds like your runs are very scenic. I'll try to visualize your scenery on my canal runs. :-)

From josse on May 31, 2008 at 13:29:59

Great job, I should have toughened up just a bit and at least pushed hard enough to shed at least one tear. You did awsome! and was just happy to watch you clear the horizon. You are an animal.

From MichelleL on May 31, 2008 at 14:12:46

Marcie and Shauna-Hey thanks for your support, but I need to tell you it wasn't a race, but a 6 mile tempo run on the course of the 10 mile race I will be doing in two weeks.

Josse-I think that tears weren't necessary today, I'm just a cry baby! I think today's workout should have only been a 80-85% effort workout since we are still recovering, so you actually ran smarter than I did today. Whether it's throwing up or crying, or whatever you do when you are at your limit, make sure you get there after next Saturday's 5k.

From josse on May 31, 2008 at 14:15:09

Thanks for making me feel better. So your giving me until the 10 miler to thoughen up?

From MichelleL on May 31, 2008 at 14:22:35

You are tough! Some workouts should involve tears and big effort. I would say that you should have one of those at least every other week, and not usually within two weeks of a marathon.

From James on May 31, 2008 at 14:40:28

Good run today! It does take a while to recover from a marathon but if you are running sub 6 minute pace, even down the Canyon, it sounds like you are recovered to me.

From Brent on May 31, 2008 at 14:55:33

MichelleL - awesome workout, regardless of your marathon recovery, it is always tough to transistion from south fork to the trail. There is just something about hitting the trail after the steeper downhill. Also, it seems there is some uphill grade, ever so slight, after about mile 4 of your run, likely contributed to that mile being a little slower.

I am assuming your talking about the Provo River 10 miler coming up, nice fast race, have done it several times.

100 commando points for crying after the tough effort.

Stay Kool, Stronger and Stronger, B of BS Rools out

From James W on Jun 01, 2008 at 00:56:33

Good tempo run, if you are indeed referring to the provo river 10-miler, I did it last year, first several miles are very nice downhill, you can really crank out the miles. My recollection would be after about mile 6-7, you start getting a bit of rolling small hills, downhill goes from 2-3% to max 1% grade to flat. I remember struggling pretty bad the last 2-3 miles, but then again, it was also pretty hot at the end, and we were in direct sunlight, whereas most of the run down the canyon was in the shade. In any case, good luck - I loved that race last year and wish I could do it again this year, but Provo is just too far away for us to drive up very often.

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