Denouement

August 2013

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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
116.452.006.703.180.000.000.00128.33
NB 890 Tokyo Turquoise Miles: 62.69NB Charcoal 780 Miles: 15.68NB 890 Electric Blue Miles: 8.26NB 890 Baby Blue Miles: 8.502012 MTR Miles: 60.80890 Blue Miles: 33.87
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.820.000.000.800.000.000.007.62

5:30 pace for wu then did a mini workout-- 30 sec on/ 30 sec off x 10. about 3:50 pace on ave for fast parts, 5:13 ave pace for cd (133 hr), core workout--first since marathon, then did a pilates type pole dancing class with my sister which kicked my butt in the evening

NB 890 Tokyo Turquoise Miles: 7.60
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
6.340.000.000.000.000.000.006.34

hrm seemed to not be working, indicates 98 ave hr, but 5:17 overall pace

NB Charcoal 780 Miles: 6.34
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
12.510.000.000.000.000.000.0012.51

Ran with friends, no hrm, 5:07 ave pace, core workout in the PM

US miles 8 

NB 890 Tokyo Turquoise Miles: 12.51
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
9.340.000.000.000.000.000.009.34

5:08 ave pace, 135 ave hr, went to Knotts Berry Farm with JJ and my niece. It was really fun but tiring.

NB Charcoal 780 Miles: 9.34
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
7.460.000.000.000.000.000.007.46

4:50 ave pace, hrm seems wacky again, ran with all american and past teammate Courtney Pugmire Meldrum . Very nice to catch up with her--she looks just the same and you couldn't tell it had been 15 years since we last talked. core workout

US miles 4 

NB 890 Tokyo Turquoise Miles: 7.46
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
6.770.000.001.490.000.000.008.26

Warmed up 6.26k (5:05 pace/128bpm), did 17 fast bits but then had to go to the bathroom. I was trying to keep the rest at a good clip, I told myself it was more like a tempo run with gear changes, so fast bits averaged 4:06 pace and slow 4:49, then I took a bathroom break, and since I took a break I made myself do 6 more reps, which averaged 3:38 for the fast and 5:18 for the slow.

It was my dad's birthday so I ran out to the Carls Jr where he hangs out in the mornings.  Apparently his dad used to hang out at Burger King.  Maybe I will hang out at Taco Bell when I get old :/

Started the exodus home. 

NB 890 Electric Blue Miles: 8.26
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
8.170.000.000.310.000.000.008.48

Got home 2:30am, asleep by 3:15am, very swollen because I have lost my compression socks in the US, not sure if I could run in the morning but woke up with the swelling much reduced woke up at 8:40 am but didn't get out the door to run until 9:35. Miserable little run around Kowloon Tsai, did the hill repeats (6 x 12 seconds) but hands were swollen and I did them more as strides with an attempt at good form

NB 890 Baby Blue Miles: 8.50
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
13.690.000.000.000.000.000.0013.69

felt good, considering the weather, got out 2 hours earlier than yesterday, so that is progress. Started at 7:15am. Ran the back side of Ma On Shan loop to the "chilled" water fountain and back, 11k each way. Splits and hr were: 24:55 (139), 25:51 (149), 24:54 (147), 24:57 (144), 10:27 (153). Took an ANS gu at 11k, and tried to buy a pocari at 16k but the machine was out, so bought a drink that ended up having tea in it so threw it away after a sip. Felt crummy in last 2k, the heat was getting to me, and the worst part was dragging my delirious butt from the MTR to my flat. Despite downing a pocari at the end of the run, I almost fainted/hyperventilating the last minute of MTR ride

2012 MTR Miles: 9.80890 Blue Miles: 13.70
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
9.330.000.000.000.000.000.009.33

I woke up at 5:30am because Paul and Ben and Mickie were getting home from Nepal around 6am, and I waited around for them.  I finally checked the airport website at 7:20 and their flight was delayed so I left for my run.  Did 15.01k at 5:00 ave pace.  I felt good, though the heat and humidity are draining. 

PM core workout 

2012 MTR Miles: 9.80NB 890 Tokyo Turquoise Miles: 9.33
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
6.222.001.110.000.000.000.009.33

6am start (29-30C, 70-75% humidity), first 5k was 26:03/123 ave hr, then 19:24 for 4k/135 ave hr, then started medium-hard tempo for 5k. Started at 4:20-4:25 pace, then creeped it up to 4:00 or faster by the end, ave 154 hr, but got up to 92% by the end (20:43), last 1k in 5:53 pace. 15.01k total

2012 MTR Miles: 9.80890 Blue 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
8.140.000.000.250.000.000.008.39

Slow 8.8k warm up, 5:20 ave pace, about the wussiest T8 imaginable. Found a 12% grade hill in Chinese U and did 7 x 12 sec hill sprints, ave 3:40 up, then just over 5k back to Fo Tan, also about 5:20 pace.

2012 MTR Miles: 10.80NB 890 Tokyo Turquoise Miles: 8.39
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
11.620.005.590.000.000.000.0017.21

I met Ali and two guys. We chatted about the workout. it is 18 x 1.5k with 1.5 min rest between. the hr targets were 70-74% for first 6, 74-78 for second 6 and 78-82 for last six. This is Ali's workout for the marathon and I was along to help. She was not wearing hr band, but had paces she thought were right. I talked to her about them and I think I slowed down her targets, so that the first 6 were supposed to be no faster than 4:45, the second six abt 4:30, the third 6 4:10-4:20. From the first 6, I knew that these paces were not right for me to hit the desired hr zones, but the workout was more for Ali, and I think she is in better shape. Paces/ ave hr were 4:54 (132), 4:56 (147), 4:54 (141), 4:56 (141), 4:47 (141), 4:55 (135), 4:36 (148), 4:23 (154), 4:33 (154), 4:34 (152), 4:33 (153), 4:34 (155), 4:19 (160), 4:17 (163), 4:10 (164), 4:16 (164), 4:09 (164), 4:10 (168). I was toast by the last one, hr was creeping above 90% by the end of these fast reps, and not dropping enough with the 90 sec rest, as can be shown by the 168 ave on the last one. I stuck with Ali, except the last one I fell a bit behind, perhaps 3 seconds. She was much less labored in the last 6 set than me. I am not sure that she was below 82% but she wasn't where I was, that much was plain.

2012 MTR Miles: 10.80NB 890 Tokyo Turquoise Miles: 17.40
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
10.040.000.000.330.000.000.0010.37

8.11k warm up at 5:13 pace, got up to 75% by the end of that, then hill repeats (10 x 12 sec) at Chinese U, then 7.95k cool down at 5:02 pace (something wrong with hr monitor, last k showed hr under 90 bpm).

2012 MTR Miles: 9.80890 Blue Miles: 10.37
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
116.452.006.703.180.000.000.00128.33
NB 890 Tokyo Turquoise Miles: 62.69NB Charcoal 780 Miles: 15.68NB 890 Electric Blue Miles: 8.26NB 890 Baby Blue Miles: 8.502012 MTR Miles: 60.80890 Blue Miles: 33.87
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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