Denouement

Malcolm Phillips 5k

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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.

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
151.390.000.0010.440.000.000.00161.83
890 Blue Miles: 22.602012 MTR Miles: 153.80NB Charcoal 780 Miles: 44.50NB 890 Electric Blue Miles: 33.25NB 880 V2 B Miles: 38.33NB RC 1600 Miles: 4.50NB 890 Grey Miles: 7.02NB 890 Baby Blue Miles: 16.26RC 1400 Miles: 7.00
Night Sleep Time: 4.00Nap Time: 1.00Total Sleep Time: 5.00Weight: 125.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.010.000.000.000.000.000.008.01

Ran around Kowloon Tsai, 4:52/k pace

890 Blue Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.020.000.000.000.000.000.007.02

Woke up early for a run before breakfast before fasting for 6 hours, minor surgery on lip at 12:30pm, and then an enforced night at the hospital.  

2012 MTR Miles: 10.20NB Charcoal 780 Miles: 7.02
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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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

Day after minor surgery.  Tried to get out of the hospital, delayed until 10am.  Stretching in the hospital in the am, then nap mid morning, then 1 hour easy elliptical midday.  Core workout at night.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
15.560.000.000.000.000.000.0015.56

Met Ali and some guys at Shatin sports ground, felt gross as we started running, even though we were going about 5:00/k, barely made it the 4k to the toilet, and she said to catch up to her, but I felt sick, so started back home, but then felt ok, so ran along Ma On Shan, close to toilets, hit the bathroom 7 times in 25k, mediocre run but glad I was able to do the long run, 4:53/k ave

2012 MTR Miles: 10.60NB 890 Electric Blue Miles: 15.56
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.700.000.000.000.000.000.007.70

Felt good 12.4k at 4:46/k, by nighttime though my stomach is quite upset

2012 MTR Miles: 10.40NB 880 V2 B Miles: 7.71
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.620.000.003.730.000.000.0010.35

AM: 30 min elliptical and stretching session

PM: Aberdeen workout.  I was there late last week so I compensated and got there 55 minutes before workout time today.  I was starting to get stomach cramps before the workout.  I thought I had eaten conservatively enough during the day and had no coke zero, trying to calm this stomach bug down. But workouts do not help stomach bugs.  I took a pepto chewable before warming up, and started warming up really slowly, 5:40 for my first k.  Ended up doing 6.5k for a warm up.  Then plenty of stretching.  I am not big on drills, but I did some today because today's workout was fast (3k pace) so I needed to be ready to rock and roll when I hit the line.  My stomach felt fine by the end of warm up, thanks to a potty break.  Workout was 4 sets of (600m, 60 sec rest, 600m, 60 sec rest, 300m) with 3 min rests between sets, all at 1500m-3k pace, which is really 3k pace, because how could I do 6k of work at 1500m pace, and what is 1500m pace anyway?  My goal was to try to keep close to 80/lap pace. 

Set 1: 2:00, 61s rest, 1:59, 50s rest, 58, 2:57 rest before set #2  I was with a group of 5 guys, with three ahead and one just behind, two of the guys were quite ahead, so they consistently cut short my rest (other than the first rest, they accidentally did 700m on the first rep!)

Set 2: 1:57, 51s rest, 1:59, 52s rest, 57, 2:53 rest before set #3

Set 3: 1:59, 52s rest, 1:58, 49s rest, 56, 3:17 rest (guys waited for me, I had to hit the bathroom)

Set 4: 2:00, 51s rest, 1:59, 59s rest, 56, this fourth set was so hard, the rests were not nearly long enough, and the guy behind me decided to play with the big boys and was with the front group so I was the caboose.  

I am pretty happy with being able to hold onto that pace.  This should help the 5k pace on Saturday feel much more manageable.  I would like to break 18 but not sure if I have it in me, and it is likely to be quite hot (4:30pm race start time).

24C tonight, not too hot but quite humid, about 80% so I got sweaty.  A couple of bathroom stops during the cool down, and on the way home, and at home, I really have some type of stomach bug.   I was going to run 6k cool down but just got to 3.75k and on my second bathroom stop, thought that I was done, whether I wanted to be or not.

2012 MTR Miles: 30.00890 Blue Miles: 6.60NB RC 1600 Miles: 4.50
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
6.720.000.000.000.000.000.006.72

AM: 45 min elliptical, had the runs still this morning

PM: at 1pm I did my run, hoping that going later would mean my stomach would be better.  And it was. 4:55 ave pace for 10.81k, around Kowloon Tsai Park, not too hot, 23C, 91% humidity, overcast

I will do core workout tonight 

NB 880 V2 B Miles: 6.72
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
15.570.000.000.000.000.000.0015.57

Got just miserable sleep last night.  Was hoping to do 25k with a fast finish, but with the bad sleep and high temps I adjusted to easy long run expectations. 

Ran 25k in 4:44 ave pace, with temps rising from 24-28C by 10:30am, started at 90% humidity then dropped down to 80 or 75% by the end.  Some sprinkles.  Weighed 125 by the end, so I know I sweat a lot.  No toilet issues.

Took a nap and got more sleep meds today.  

2012 MTR Miles: 10.20NB 890 Electric Blue Miles: 15.57
Night Sleep Time: 4.00Nap Time: 1.00Total Sleep Time: 5.00Weight: 125.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.510.000.000.000.000.000.007.51

Paul woke up at 5:10am so I did too, caught the first train and was able to run an hour before getting home and starting the morning ritual with the boys.  Slow run, esp at the start, where I felt quite rickety.  Now it is time for a nap!

Will get my first sports massage today since the marathon.  My back has been acting up, and my right hammy is tight again. 

2012 MTR Miles: 10.20NB 880 V2 B Miles: 7.51
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
5.820.000.000.000.000.000.005.82

5:01 ave pace

2012 MTR Miles: 9.80NB 880 V2 B Miles: 9.80
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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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

60 min cross training?

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.020.000.000.000.000.000.007.02

2012 MTR Miles: 10.20NB 890 Grey Miles: 7.02
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.590.000.000.000.000.000.006.59

pathetically slow, 28.5C and 80% humidity.  A bit dehydrated and drained.

2012 MTR Miles: 11.00NB 880 V2 B Miles: 6.59
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.230.000.000.000.000.000.0011.23

5:06 ave pace.  Mercifully let hot and rained/sprinkled most of the time so I kept my shirt on. 24.5C, 95% humidity

2012 MTR Miles: 10.20NB Charcoal 780 Miles: 18.08
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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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

I don't know what I did this day, honestly.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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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

Cross training

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.640.000.000.000.000.000.007.64

4:52 ave pace

NB Charcoal 780 Miles: 7.70
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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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

cross training

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.800.000.000.000.000.000.004.80

5:11 pace early morning run

NB Charcoal 780 Miles: 4.80
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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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

crosstraining

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.150.000.000.000.000.000.0010.15

Went out to Tung Chung to run with Curtis for a change.  I had a couple of spider scares. No water as we went through villages, up and down hills.  5:20 ave pace.

2012 MTR Miles: 31.00NB 890 Baby Blue Miles: 10.15
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.500.000.000.500.000.000.008.00

Ran 8 miles on the TM, most at 7.5 pace.  Read an academic article slowly for the first three, then turned on music.  In the last couple of miles I did 6 strides but I hate doing strides on the TM because the ramp up/ramp down is so much slower than on a track or on the road.  I ramped up to 10.0, held it for 20-30s then ramped down.  Though I haven't been training much in the past few weeks, and not running every day, I have a 10,000 track race tomorrow.  It will be a test of where I am after some downtime.  It will be brutal.  Hot temps, a bit heavy physique, a bit out of shape.  Last year I did this race May 30th, 38:49 I think.  We'll see if I can do that well this year.

890 Blue Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.120.000.000.000.000.000.002.12

Went out to a village in Tung Chung, far away from home to look at a used bed (did not buy).  Ran from the village into Tung Chung.  I was so sweaty just from those two measley miles.  Then ran around like a chicken with my head cut off for the rest of the day.  Thought I would be buying a different bed I saw midday, but it's mattress was too soft.  I am getting horrible sleep, which is partially me not handling stress well, and is partially our bad bed.  But trying to buy a bed is stressing me out.  We might end up just buying new from IKEA but their queens here are short, so we would need to buy a king and I don't really like their selection and I don't like their quality either. Bleh.

NB 890 Electric Blue Miles: 2.12
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Race: HKAAA Xtep Round 3 10,000m (6.21 Miles) 00:39:48, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.300.000.006.210.000.000.0010.51

27C, 90% humidity, it was hotter in the day but started to cool down.

Knew it was going to be brutal conditions, 6 ladies total in the race and I am half out of shape, so had low expectations going into this.  Wanted to just make it possible to do the finals in the fall.  In order to make finals, I have to be ranked top 8 and run 2 of the 4 races in the series.  Haven't done one yet and this is #3 in the series so I had to show up. 

Roberto advised 4:00/k pace, and a girl Sarah in the race wanted to break 40min so I told her to go out with me, I would be doing 95-96s laps.

Ran a bit fast for the first two laps (3:07 for first 800m), felt ridiculously easy (it was my marathon pace 6 weeks ago). Here's my 2k splits: 7:54, 7:58, 7:58, 8:02, 7:54.  The race got harder and harder, I got my first water after 7 laps I think, and I was dying by then.  Got water perhaps 6-10 times, mostly throwing it on myself.  But the water was in lane 3 so watch showed 10.62.  I lapped everyone, some three times.  When I lapped Sarah, the closest girl a bit over half way, she dropped out of the race.  It was hard conditions so I don't blame her.

So sorry, Luz, no PR.   

RC 1400 Miles: 7.00NB 890 Baby Blue Miles: 3.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.610.000.000.000.000.000.002.61

In the morning I did 30 min elliptical. Then sweat it out on the streets running errands midday. At night I ran with Mickie for 4.2k. we went about 6:50 pace. Very slow :D

NB 890 Baby Blue Miles: 2.61
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.900.000.000.000.000.000.006.90

Ran around Kowloon Tsai. 5:04 ave pace.

NB Charcoal 780 Miles: 6.90
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
151.390.000.0010.440.000.000.00161.83
890 Blue Miles: 22.602012 MTR Miles: 153.80NB Charcoal 780 Miles: 44.50NB 890 Electric Blue Miles: 33.25NB 880 V2 B Miles: 38.33NB RC 1600 Miles: 4.50NB 890 Grey Miles: 7.02NB 890 Baby Blue Miles: 16.26RC 1400 Miles: 7.00
Night Sleep Time: 4.00Nap Time: 1.00Total Sleep Time: 5.00Weight: 125.50
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