Denouement

Hong Kong Mizuno Half Marathon Championships

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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
1449.29149.10114.4352.790.000.000.001765.61
2012 MTR Miles: 951.00890 Blue Miles: 254.87NB RC 1600 Miles: 91.76NB Charcoal 780 Miles: 363.92NB 880 V2 B Miles: 132.80NB RC900 Black/yellow Miles: 46.25NB 880 V2 A Miles: 21.69NB 890 Grey Miles: 14.17RC 1400 Miles: 55.60NB 890 Baby Blue Miles: 233.26NB 890 Electric Blue Miles: 319.67NB Ionix 3090 Miles: 20.10NB 890 Tokyo Turquoise Miles: 163.54Puma Black Miles: 17.96
Night Sleep Time: 4.00Nap Time: 1.00Total Sleep Time: 5.00Weight: 124.87
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.460.008.000.000.000.000.0017.46

Happy new year everybody!  

AM: 5k easy run.  Didn't want to run longer since workout was starting at 2:30pm. 

PM: Had a really hard workout scheduled for today.  It was 3-4 x 2 mile reps, 5 min rest between.  That is hard enough but its the pace that was freaking me out: 11:20 target, so 5:40.  That is really tough, esp since if coach says 3-4 that means "4 unless you are partially injured or a sissy".  Not either.  So, I recruited Curtis who very generously met me in the middle of the day (worked before and after--that's right on New Year's Day).  Warmed up 2.25 miles (switched to miles for this workout--novel and a bit foreign) then first 2 mile segment was into the wind (Fo Tan to University bathrooms). There were about 30 bikes parked around the twin bridges intersection and we lost a couple of seconds there, but made them up. 11:21.  Sweet.  I would have been happy with 11:30 with headwind and it being the first one.  We turned around for #2 but went over the twin bridges to ma on shan side toward tai wai (to avoid bad intersection): 11:09.  During this rest we ran to a vending machine and bought water and I had a gu.  Already tired.  Did 11:26 on #3, not sure why since there was tailwind, but we did lose a couple of seconds when I didn't communicate the direction I wanted to go and Curtis went a different way than me.  Curtis had to get back to work so I was on my own for #4, and I turned around.  Headwind and tired, but got 11:20 exactly.  Some tears at the end, because effort was so hard and so happy to have completed the workout and to have evidence that I am in great shape.  A confidence booster going into the half marathon this Sunday.

This Sunday's half marathon is the Hong Kong marathon championships.  I know Yiu Kit Ching is going to try to unseat me (I won last year and beat her for the first time in a 10k the last time we raced).  The course is HILLY and the course record is 1:19:30, so will be tough but possible.

Stretching when get home :D

Day 1 of no sweets. Will be sweet - free through Standard Chartered on February 24th. 

2012 MTR Miles: 10.80890 Blue Miles: 3.11NB RC 1600 Miles: 14.35
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jake K on Tue, Jan 01, 2013 at 12:49:34 from 67.177.11.154

Strong work Michelle! Good luck this weekend!!!

From Kassi on Wed, Jan 02, 2013 at 13:37:41 from 98.202.223.143

Way to go Michelle! Starting the new year strong! Good luck in the Half on Sunday! You'll do great!

From Burt on Sat, Jan 05, 2013 at 21:21:25 from 72.223.80.89

I predict a win for you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.460.000.000.000.000.000.007.46

4.57 ave pace

2012 MTR Miles: 10.80NB Charcoal 780 Miles: 7.50
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
11.200.004.000.000.000.000.0015.20

AM: assumed 5 mile tm run, don't remember 

 

PM: Did a 400m workout, goal was 84-85, launching on the 2:30.

4.65k warm up

400's were: 80, 84, 82, 85, 83, 82, 83, 83, 81, 83, 83, 83, 84, 83, 85, 82

5.35k cool down  

2012 MTR Miles: 11.60NB 880 V2 B Miles: 6.20NB Charcoal 780 Miles: 5.00NB RC 1600 Miles: 4.00
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
7.700.000.000.000.000.000.007.70

12.4k, 4:44/k ave pace 

2012 MTR Miles: 10.80NB 880 V2 B Miles: 7.70
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
4.990.000.000.000.000.000.004.99

8:03k at 4:50 ave pace

NB Charcoal 780 Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Race: Hong Kong Mizuno Half Marathon Championships (13.11 Miles) 01:20:10, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.840.0013.110.000.000.000.0019.95

The Mizuno Half Marathon is the first race where I met Yiu Kit Ching last year.  She had run a 10k the day before, and I was somewhat out of shape after plunging myself mouth-first into the holidays after Yokohama, but I won that race in 1:22:55.  Then she beat me in the next four times I raced her, up until December, where we both posted PRs in the Shek Mun 10k.  So our rivalry is making us both better, and I came into this race 2-3.  I also come in with the momentum of two big half marathon PRs.   But she is the terrible combination of a strong runner and a great race tactician and the local favorite, so I knew she would fight for the championship.

Meanwhile, I had the runs the night before the race and poor sleep.  I felt ok race morning, though I earned four stars, and was afraid that my antidiarrheal medicine, which I normally take before a half, would not be enough because it didn’t seem to be working. 

The first 15.5k of this race is large hill rollers.  Not ideal course for a half marathon championship if you ask me, but no one did.  Coach Paul advised me to push the last flat 5k hard, and to be in the lead (without YKC drafting) before the last big uphill (which was about 14k).  The course record was 1:19:30, so I thought if I got 38:30 for the first 10k (hilly and net up) then did 3:45/k (6:00 pace) the rest of the way I could shave 15 seconds somewhere and get the course record.  Unfortunately I split 38:30 in correctly while running, thought it was 19:45/19:45, obviously it is NOT. 

First 5k: 19:44 (last year was 20:22, so right where I should be) I lead up the first uphill which is so steep and quite ridiculous.  My breathing was so hard 1/3 the way up so I backed off, YKC caught up, I let her take the lead and followed.  We were about 4:00 at the 1k, just right.  I let her lead for the next k, just drafted off her and other guys, let her pull me along.  Then I led for the 3rd k, then she led again starting 4th k and I was just fine with it.  I felt like I was not mentally sharp and just waking up, but I also felt it was smart to let her be the one to push the pace.  This 5k is net uphill but lots of rolling

Second 5k: 19:18, YKC led most of this, there was a long downhill that she just hammered from 6-7.5k and I just tried to stay close, knowing it was going to get both of our legs very sore, then there is a flat bit out and back.  She seemed to rest here, I take the lead, we turn around then face the same hill we just screamed down.  She catches me (she is so smart, taking a breather before the big hill) I almost let her go on this hill, but I keep in contact with guys who are between her and I and just will myself to keep with her.  The hill ends at about 9.5k, and I am up with her by the 10k mark.

Third 5k:  We have a short out and back (perhaps a k each way), and I surge at perhaps 10.5k and try to catch up to guys ahead of us, simultaneously trying to bring distance between YKC and I.  At the turnaround she is perhaps 4-5 seconds back.  So by 11k I am leading by 5 seconds! Now it is rolly but downhill for a while, and I push the pace, running scared because she pushed the last downhill hard, and the next uphill I am supposed to be in the lead and alone.  I feel good, though.  As I incline, though I am feeling fatigued and feel like I need to go to the bathroom!!!! So distracting.  The 15k mark is somewhere before this crests hill and I got 18:02

Fourth 5k: About a minute before cresting the hill I hear in my mind, “Charlie, we’re going to candy mountain, Charlie!  Charlie, come with us to candy mountain!”  This is from a silly viral video on youtube my kids made my husband and I watch over Christmas.  It reminded me of my kids and made me smile and I made it over my candy mountain.   Then there is the terrible starting hill in reverse, which is pretty much too steep to fully take advantage of, I am just trying to get back into sub 3:45 pace.  By the flat part I get to 3:45, hit a water stop, then there is a short hill at around 17k then we hit the finish line (but have 2k out and back).  I hear them announce me and then announce Yiu Kit Ching so I know she is close (it has been over 5k since the last turn around and since I have last seen our positions).  I am so tired but tell myself I don’t have to run the last 4k faster than her, just as fast as her.  I see the clock and realize I had done some miscalculations and would not be able to break the record which is a bit demoralizing.  When I am up the hill to the flat dyke 2k out and back my watch says I am at 3:50/k pace, so I lost time on the hill, and YKC is close!  I try to inch that pace down, and it gets to 3:47 eventually.  I see her at the turnaround and she is perhaps 10-15 seconds behind.  I need to push!  My  time for this k is 19:01. 

Now just 1.1k to go.  At about 800m to go I tell myself to try to run a 2:30 800m, like I do on the track.  This did not happen, but it was good to try :D  I ran 3:41 pace for the last 1.12k per my watch.  I see the clock register 1:20, and the official time ended up being 1:20:10. Yiu Kit Ching finishes about 15 seconds later with a PR.  A PR on this course is super impressive.  She and I both fought hard.

I gave two interviews within the first few minutes of finishing the race, and I was supposed to run 8 more kilometers. I ran straight to the bathroom, and had the runs so had to hit a portapotty a couple more times, but then ran more than 5k straight at a fast pace 4:35/k. 

So in retrospect, it was a solid race.  I raced well.  I didn’t get the best time result, but that was a combination of not feeling my best and a tough course.  Glad it is over and I posted a good time for 2013. Unfortunately, there are not many good ½ marathons in Hong Kong and I don’t think I will race another one before my two spring marathons.

2012 MTR Miles: 30.00890 Blue Miles: 6.50NB RC 1600 Miles: 13.11
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From ScottC on Sun, Jan 06, 2013 at 17:37:45 from 160.7.232.104

Nice race!!! Love all the details!

From josse on Sun, Jan 06, 2013 at 17:56:01 from 174.232.195.70

Wow miss tiger, incredible race! Love how well you kept it together and the control and patients is amazing. Great job babe:)

From allie on Sun, Jan 06, 2013 at 17:57:20 from 97.126.212.61

very impressive race, michelle. sounds like it was intense and exciting! way to battle and stay focused, especially late in the race when you were tired and had someone so close on your heels. you are strong.

From Burt on Sun, Jan 06, 2013 at 18:06:39 from 72.223.80.89

What a great back and forth battle. Way to beat the hometown hero and give another country a reason to hate the USA.

From Jake K on Mon, Jan 07, 2013 at 09:17:10 from 155.100.226.191

Its been fun to "watch" this rivalry unfold since you two have been racing each other so much. You've jumped a level in these past couple months, so I'm not surprised to see you come out on top... but still a great run from both of you. Its great to have that competition.

Congrats on the championship!

From Holt on Tue, Jan 08, 2013 at 08:08:02 from 204.113.55.41

Good job Champ!

From Smooth on Tue, Jan 08, 2013 at 08:10:23 from 71.35.231.124

Wow! What an exciting race!!!! Congratulations for winning the championship! You are racing so well, most excellent performance and way to push your competitor to a PR!!! :)

Always love reading your detail reports...thru the eyes of the tiger! Very impressive!!! :)

From runningafterbabies on Tue, Jan 08, 2013 at 08:22:22 from 71.195.219.247

Great job, Michelle!

From Rachelle on Tue, Jan 08, 2013 at 10:06:00 from 159.212.71.77

Congrats on the win Michelle!

From Maurine/Miles on Wed, Jan 09, 2013 at 22:11:55 from 174.52.4.101

So proud of you. Great job.

From RAD on Wed, Jan 09, 2013 at 22:31:08 from 67.171.119.50

Amazing run Michelle! I love how Charlie got you up the hill :) That made me laugh. Congrats on a great win! Well Earned and hard fought.

From Clay on Tue, Jan 15, 2013 at 14:29:29 from 66.182.65.162

Nice job kiddo!!! You are getting stronger mentally and that is why you won the race. Nice race report too!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

Legs very sore from Sunday's race.  So started in the pool. 

Pool running 50 minutes.  Got really homesick thinking how much more fun it would have been with MacK and or Josse and the good times we have had.  Then I told myself to buck up and I have good friends here and that marathoning is somewhat lonely no matter where you are because it is hard to convince people to do YOUR workout, though I have been blessed with so much help over the years.

Right after pool running I changed and did an 8.03k run.  My legs felt somewhat frozen at the start but they defrosted. 4:48 pace.

Foot/calf massage.  Hurty. 

Core workout in the PM 

It seemed like most of my day was spent on running related stuff, the remainder on obsessing about food :/ 

2012 MTR Miles: 11.60NB Charcoal 780 Miles: 5.00
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
13.700.006.211.230.000.000.0021.14

AM: 5 miles on the TM and rolling and stretching.  Quads and front of calves still sore from Sunday.

PM: went to Aberdeen for my workout.  SOOOOO grateful they agreed to do my workout.  It was 10-12 x 1000m, 3:30-3:45 (quite a spread) per rep, 200m jog rest.  It would have been ideal to do them Thursday perhaps, but doing them alone would have been so much harder.  So coach told me to take it easy and not make any boys cry by beating them in the workout.  There were three men who did the workout with me.  I knew one well but two were new guys to me.  Nice and consistent these men were.  One was chinese and was always a bit ahead, sometimes close enough to draft on.  The other two were always right around me.

I wanted to do the first one at 3:45 and ease my way to 3:38-3:40.  Here were the reps:

 Rep Time Rest Illuminating commentary
 1 3:45  1:20 I remember 800m split was 3:01
 23:39  1:15  
 3 3:42 1:24 
 4 3:34 1:56pace got a little giggy, drink of water
 5 3:34 1:30 
 6 3:36 1:35 
 7 3:35 1:29 
 83:30  2:02 This is one guys last one so went a bit fast, hard to resist the pull, drink of water in rest
 9 3:35 1:31 
 10 3:34  1:23  Another guys last one, now just me and tough chinese dude (his name is John, at least his English name is)
113:351:20
123:28
Nice to let it loose a bit

3:35 ave 

 Did I mention this workout is over two hours long with warm up/cool down and Mickie and Johnny came with me.  They were being little monkeys all over the bleachers, high jump mat, guard rails, you name it. 

So excited for my 1.5 hour massage I have booked for tomorrow. My legs will love/hate me :D 

 

NB RC900 Black/yellow Miles: 9.00NB Charcoal 780 Miles: 7.50890 Blue Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Kassi on Tue, Jan 08, 2013 at 14:48:28 from 98.202.223.143

You are running so solid! So happy for your championship performance on Sunday! Really! You are rocking it! You have no reason to obsess about food! You are running near 100 miles/week and training for 2 marathons! Eat whatever you want! You deserve it!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.180.000.000.000.000.000.008.18

Ran really easy, accidentally overshot my 12k run (13.16k). 5:02 ave pace/k.

1.5 hour massage. Hurt! but legs felt better afterward. 

Core workout in the PM 

2012 MTR Miles: 11.20NB 880 V2 B Miles: 8.18
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 124.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.310.008.130.000.000.000.0018.44

AM: did 24 x 2 min on /1 min off,  Started by doing 4 into the wind, then did the ma on shan loop (rolly hills on the backside, seems like got all the uphills on the hard part and downhills on the rests), then because I still had 10 reps and I felt like a glutton for punishment I did the ma on shan loop again.  3:40 ave pace for hard parts.  Not a stellar workout, but the hills challenged my sore legs (recalled all the pain on the up and esp downhill).   

I was supposed to do 25 but like a dummy thought I was done at 24 and didn't realize I missed the last one until the last 2 minutes beeped off on my watch, but I was already 3 minutes deep into the cool down slog and didn't feel up to resurrecting my legs.  I weighed 126.0 tuesday morning after 5 miles on the tm, and weighed 121.2 after this workout.  Shows what a nice workout can do toward making you very dehydrated.  Had a protein shake and big chicken sandwich when I got home.  I weigh 121.2 no more :D

2012 MTR Miles: 10.80890 Blue Miles: 18.44
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 121.20
Comments
From RachelT on Wed, Jan 09, 2013 at 22:34:46 from 24.10.224.129

Hi Michelle

Great workout, your running is impressive. You gotta love that long run weight loss, what girl wouldn't. And of course the getting to eat almost whatever you want, nice job.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.800.000.000.400.000.000.008.20

4:45 pace easy run, then 8 x 80m strides

2012 MTR Miles: 10.80NB Charcoal 780 Miles: 8.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 124.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
21.660.000.000.000.000.000.0021.66

Ran Bowen Road up to Petrol station, back to bowen road back to petrol station, then to Sir Cecil's Ride (a trail, big hills to get there).  A hillier first twenty miler than I expected.  Had a couple of fast 5ks in there (pace in 4:20s), but some slow ones too, and some stairs, some getting lost and not stopping watch, so 4:59 ave pace overall for 34.75k.  Coach gave me permission to go 32k but I went out a little too far on the trail and got a bit lost, so that's what made the distance long. My legs felt tired but I overall didn't feel as thrashed as some 20 milers in the past.  First one in the bank.

Went to lunch with a friend and then we went to Tokyo Sports and spent some GC's won in races:  I got two pair of kids cleats, two pairs of kids tennis shoes (for when Mickie and JJ grow, will probably use in 1-2 years), two pairs of wave riders for Paul, and myself 4 sports bras (New Balance doesn't make these).  I still have more vouchers to spend but had to get home and was tired of looking at stuff. 

Will do core tonight!

2012 MTR Miles: 21.00890 Blue Miles: 21.66
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 122.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
16.030.000.000.400.000.000.0016.43

AM: 16k easy (4:36/k pace) then 8 x 80m strides

PM: 8.35k easy run (4:49/k pace), core workout

2012 MTR Miles: 10.80NB Charcoal 780 Miles: 11.50890 Blue Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 124.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.610.0012.430.000.000.000.0024.04

AM: 8.18k at 4:58/k

PM: Hardest workout to date. 3-4 x 5k at goal HM pace.  Since my Taipei HM was so fast that makes this workout faster because goal HM pace needs to be faster than Taipei, right? In Taipei did 3:41/k pace overall, so goal today was theoretically 3:40/pace or 18:20/5k, but that sounded so hard, I thought I would try for 18:45 for the first one and be to 18:20 by the last one.  Curtis was supposed to join on #2-4.  I showed up early to do #1 on my own so I would finish with everyone else because we were going out for dinner afterward.  Felt good on the first one, 18:19, people starting to show up for their warm ups, waving hi, no sign of Curtis.  Saw Curtis during my break, he was just arriving, not warmed up yet, so I told him to jump in when he could.  I started #2 after 5:00 break exactly, after 3 or so laps Curtis jumped in.  He as angsty and telling the dozens of people to move out to lane 2 and he was running fast, so we got 18:08.  5:12 rest, I asked to slow down the next one, so we got 18:15 (fast first two miles, then made 88/lap seem easy for the last one).  5:08 rest, and did 18:19 for the last one.  Felt tired and wasted on one hand but on the other Curtis was holding me back (because I told him at the start I wanted to go no faster than 88).  So this workout went much better than I thought it would.  I felt the inside knee, starting on the third rep, but not bad.  I could have really used an ice bath.  Will run easy Wed for sure!

2012 MTR Miles: 35.00NB 880 V2 B Miles: 4.00NB Charcoal 780 Miles: 5.20NB RC 1600 Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 124.40
Comments
From Jake K on Tue, Jan 15, 2013 at 19:53:41 from 67.177.11.154

Ay Caramba!

That's a hard workout. And one I am going to have to borrow :-)

From SpencerSimpson on Tue, Jan 15, 2013 at 22:43:04 from 166.137.210.37

Great workout!

From MichelleL on Thu, Jan 17, 2013 at 07:05:34 from 42.98.202.49

Thanks guys!

From josse on Thu, Jan 17, 2013 at 15:47:38 from 70.196.193.229

Wowzers great job Michelle. It is so much fun to see you run so well. You really are putting in great workouts, are you doing another half before Boston?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.270.000.000.400.000.000.008.67

AM: 12k run then 8 x 80m strides will do core tonight

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rachelle on Wed, Jan 16, 2013 at 19:47:36 from 66.7.127.115

I love following your training Michelle. Thanks for being such a great role model.

From MichelleL on Thu, Jan 17, 2013 at 07:05:01 from 42.98.202.49

Thanks Rachelle! I will someday look back and wonder how I ever did this, but it is rather fun putting it on the line. Fun kind of pain :D

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
16.674.350.000.000.000.000.0021.02

AM: 25.74k total.  schedule is upbeat tempo my choice, so wanted to help someone else.  Met viola and did about 17k with her, then did 7k at my marathon pace (3:50). Very tired.  Almost vomited on the mtr (had no gu during run but did have half an aquarius).

PM: 8.1k @ 4:57 ave pace

2012 MTR Miles: 11.60NB 880 V2 A Miles: 5.02890 Blue Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 121.40
Comments
From bdase on Thu, Jan 17, 2013 at 05:40:42 from 67.214.231.170

Ha! When I first read that last sentence I thought it said "but I did have half an asparagus."

Another very solid week in the making Michelle, great work!

From MichelleL on Thu, Jan 17, 2013 at 07:03:51 from 42.98.202.49

Ha! No, don't need any vegetables in my run. Do they have aquarius in the US? I don't remember, but I think maybe no? The real work this week lies ahead, big bad tempo in my long run.

From Aaron on Thu, Jan 17, 2013 at 07:29:46 from 96.233.28.49

You are kicking some serious butt. How do you manage the inflammation?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.030.000.000.300.000.000.008.33

AM: 12k, then 6 x 80m strides

PM: core workout 

2012 MTR Miles: 10.80NB Charcoal 780 Miles: 8.33
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 124.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.7312.430.620.000.000.000.0021.78

Ran 4k on my own around the track (5:00 pace), then stretched a bit and Curtis joined.  Did another 1.3k warm up, then started into the 26k of hardish stuff, in a progressive fashion, wanting to end up at 3:50-3:40 pace.  First 5k was 21:35 (4:19 ave), then 19:54 (3:59 ave pace), then 19:44 (3:57 ave pace), then doubled down, stopped talking, 18:52 (3:47 pace), 18:35 (3:43 pace), and last k was 3:40.  This workout was hard, but I felt like it was good marathon training, I told myself with 4k to go, "would you run sub 6:00 pace or above 6:00 pace if you felt like this at the end of your marathon?"  then pushed myself to keep under (3:44 pace is basically 6:00 pace).  I will have an even bigger and badder version of this workout in two weeks.  Another 3.75k at the end of cool down.

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
15.530.000.000.000.000.000.0015.53

4:39 ave pace/k

2012 MTR Miles: 10.80NB Charcoal 780 Miles: 15.54
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
12.890.006.900.000.000.000.0019.79

AM: 

Had a fartlek workout: 16 x 2 min on/ 1 min off, then 8 min at 10k-HM pace.  Only 40 min of hard running, but it seemed like quite a hard workout by the end. Part of the reason is it was hot by the end of the run, perhaps 22C.  Anyway, did 3:36 ave pace for hard bits (and did loop around Ma On Shan, did better up the big hill), abt 3 min rest before doing the 8 min push at 3:35 pace

PM: 8.2k at 4:50 pace 

2012 MTR Miles: 10.80NB 880 V2 B Miles: 5.10890 Blue Miles: 14.80
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
5.030.000.000.000.000.000.005.03

Did 60 minutes of elliptical then 8.1k at 5:15 ave pace, very slow.  Felt a bit under the weather (had horrible sleep, sore throat).

PM: core workout 

NB 880 V2 A Miles: 5.03
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
12.500.006.450.000.000.000.0018.95

Had a 40 minute tempo run scheduled, with 30 min easy running on either side.  I hate straight up tempos, was tight on time, so thought the TM would be the way to go.  I was hoping to start at 9.8 mph and increase eventually to 10.1 or 10.2 by the end.  Well, still had a sore throat and felt awful starting into the tempo.  45 seconds in at 6:07 pace I thought I might as well just give up, then told myself to hold on through three minutes, that perhaps it would get better, then I got myself to get to 10 minutes, eventually did a potty break after 20 minutes, then did the other 20 minutes, with 10 minutes to go I went to 6:03 pace, then with 5 to go I went to 6:00 pace but was feeling gross and dropped back to 6:07 pace after 1:30 minutes at 6:00 pace.  Barely held on to finish the tempo.  It was brutal and paces weren't brilliant, but on a day of feeling off, I will take it.

PM: 8.1k very easy, 5:11 ave pace 

NB 880 V2 B Miles: 5.03NB Charcoal 780 Miles: 7.50890 Blue Miles: 6.45
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From runningafterbabies on Mon, Jan 28, 2013 at 11:29:07 from 71.195.219.247

Way to get it done! It's been a while since I've done a straight up tempo too - those are hard. Nice job getting it done with a negative split.

From AngieB on Mon, Jan 28, 2013 at 11:41:45 from 159.212.71.199

I hear ya I totally hate tempos. Way to push through it despite feeling gross.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.160.000.000.300.000.000.007.46

Ran 12k, including 6 x 80m

Massage 

890 Blue Miles: 7.46
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
15.880.000.000.000.000.000.0015.88

Ran just under two hours easy.  Watched for my husband who was finishing his first ever 20 miler.  I saw him at his 13.4 mile point and gave him a gu and some encouragement. 4:36 ave pace for me.

Core workout in the PM 

2012 MTR Miles: 10.80NB Charcoal 780 Miles: 15.88
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 125.40
Comments
From josse on Sat, Jan 26, 2013 at 16:52:28 from 174.255.147.102

Is paul training for a marathon?!?

From MichelleL on Sat, Jan 26, 2013 at 17:03:57 from 42.3.119.247

He is, his first! The marathon is Feb 24th, so he has had some setbacks, so that is why he is only running his first 20 miler now, but it looks like he will make it to the starting line. We are both doing the Standard Chartered HK marathon that day. It will be like a long hard workout for me, won't go 100% His goal will likely be to break 4:00 and not walk at the end (I am not even 100% sure of that last part, we still need to talk).

From josse on Sat, Jan 26, 2013 at 19:19:18 from 174.232.140.137

Awesome wish him good luck for me:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.950.000.000.000.000.000.008.95

Plan was 20-25k easy, started feeling pain behind right knee at around 6k.  Initially radiated into lower calf but then lower hamstring got more and more hurty.  Turned around at 10k, but threw in the towel at 14k as the pain got form-changing.  

60 min elliptical.

Got emergency foot massage and sports massage. Rolling, stretching, hot salt baths, etc. Being injured sucks alot of time.

Core workout 

NB Charcoal 780 Miles: 8.95
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Bonnie on Wed, Jan 30, 2013 at 06:42:29 from 64.119.34.17

I am sorry to hear this, Michelle ... I am keeping all my digits crossed that this will be a quick recovery.

From josse on Wed, Jan 30, 2013 at 08:15:37 from 174.232.143.179

Oh man this stinks. Just a little hick up though you will be back at it just be patient:) I know how frustrating it is you can cry on my virtual shoulder. Hang in there and cross train like a mad women.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.750.000.000.250.000.000.004.00

Skipped morning run.  Did 30 min elliptical, then rolling, stretching midday.

In the PM went to aberdeen for 12 x 800m workout.  They chose the workout to fit my schedule, so I hoped the pain yesterday was a one-off.  During the warm up I could feel some stiffness but not form changing, but I knew the workout would be one rep at a time, and the victory would be just getting through the workout.

Can I just say it really sucks to shift from seeing workouts as an opportunity to push yourself and improve, to praying to make it through the workout, and trying not to lose fitness?  I did plenty of stretching. After 200m of the first rep I knew the workout was not happening.  Did just the first lap, and bailed.  Went behind the bleachers and just screamed.  Hong Kong is not a very good place to get aggression out.  There are people everywhere.  If I scream and cry at home I worry my family and my neighbors.  And there are people everywhere in public.   Anyway, I timed the guy group that I would have been with and tried to hold it together.  Went home and did 60 minutes easy on the elliptical.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Burt on Wed, Jan 30, 2013 at 08:50:46 from 71.216.109.214

I'm so sorry to hear this Michelle. But I do admire how you take your aggression out in the form of a primal scream. I like your style.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Hurty massage.  Adductor also very hurty top and bottom.

45 min pool run.

Will do core now.  No plans to run this week.  My coach has dropped off the face of the earth and is no help.  But what is there to say?  Have an ortho appt on Saturday, after begging and pleading to not be shelved til next Tuesday. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Bonnie on Wed, Jan 30, 2013 at 06:45:36 from 64.119.34.17

Try to keep focus, and don't get discouraged ... This is part of competitive running, you will prevail, like you have before ... Hugs

From Jake K on Wed, Jan 30, 2013 at 09:13:37 from 155.100.226.191

Yeah hang in Michelle, you haven't lost ANYTHING in terms of fitness yet. Its only been a couple days. And this could turn around just as quickly as it popped up. Stay positive (I know, much easier said than done - I'm trying to take my own advice as well).

From runningafterbabies on Sat, Feb 02, 2013 at 10:41:57 from 71.195.219.247

Ditto with Bonnie and Jake's comments. You've been so smart with backing off of workouts and treating this injury - I have no doubt you will rebound very quickly.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

AM: 30 - 40 on the elliptical, I don't remember

PM: Had a chinese lunch and hit the pool way too soon after gorging.  So spent a full 30 minutes warming up, burping quite a bit, really feeling on the edge of an up chuck.  Then did 20 x 2 min on/ 1 min off.  Took so long.  Only did 5 min cool down.  So 1:35 total in the pool.

Evening: core workout , doing one every day, switching out the hardest new exercise with dropped old exercises (also hard) every other day

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
0.000.000.000.000.000.000.000.00

55 min pool running.  Did I do other cross training?  I don't remember.

PM: core workout 

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
0.000.000.000.000.000.000.000.00

40 min of elliptical, then very thorough stretching, then 5 minutes of easy running, pain in lower hamstring appears after 2-3 minutes, not bad but there (pain 1-2).  Ramped up speed to see if it increases, and it does, perhaps to a pain level of 4 by the time I hit one minute fast.  Turn off the tm.  Well, that was fun.  Testing it because had an orthopaedic specialist appt and felt lame saying, "well on monday got pain in my hamstring from out of nowhere, then also felt it during the 6k I ran tuesday night, but I haven't run on it since so not sure if still there. . . "

Another 50 min on elliptical after running test.

Ortho appt, 12noon:  very nice man, ordered an MRI which is very rare in HK for an injury that is less than a week old and doesn't inhibit general mobility.  I called the MRI clinic, full today, I told them I might die if they make me wait until Monday, but their first appt is Monday at 5pm.  I tell them that I can come if they get a cancellation.  They said I need to have fasted for 2 hours in case they needed to do a contrast.  So I go home and don't eat.  I am cleaning, and I think a couple of times, I should get on my knees and pray, pray that if someone will cancel, that they will call and let the clinic know.  I ignore this prompting for a couple of minutes, but then get on my knees.  I ask Heavenly Father, that if He wills, if someone is not going to go to their appointment, that they call and cancel so that I can take their slot.  Five minutes later, I get a call, there was a cancellation and could I get there in 25 minutes.  How far away to I live from Jordon?  25 minutes!  So I throw on my shoes, hop in a cab and get there in exactly 25 minutes.  This may seem like a small thing, but getting the MRI on Saturday saved a couple of days on the diagnosis, and I am very grateful for this gift.  

PM: core workout.  I did 6 core workouts this week! 

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
0.000.000.000.000.000.000.000.00

1 hour on elliptical, then did 40 minutes on an adjustable motion machine, can be more like an elliptical or a stairmaster, it is much more bouncy than the other elliptical, but I think it will work well on my next day's hard workout (and it did work well).

PM: core workout 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 126.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Sorry!  Will need to update the last week.  Still not running- going to doc in a couple of minutes for review of MRI.  

AM: 31 min warm up on elliptical (actually an adjustable motion machine- precor, orange edges), then 16 min/ 12 min/ 8 min/ 4 min fartlek ladder with 2 min slow in between.  Warm up is 12-13 calories per minute, fast bits tried to keep above 17 cal/sec, started at level 15 then moved to level 16 in the first rep, then level 16 for second, level 17 for third, level 18 for fourth.  Felt good!  Wistfully looking at treadmill next to me occasionally.  Will never call it a dreadmill again.  (who am I kidding, of course I will!).

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Burt on Mon, Feb 04, 2013 at 23:30:29 from 72.223.80.89

No need to apologize.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.800.000.000.000.000.000.003.80

40 min elliptical, then stretched, then 30 min on the TM, started really slow and never got fast (7.3).  Right leg felt weird but no pain.  A bit of tightness on the top ham attachment.  But no pain!  

So tomorrow schedule is 20-24 400m at 82, 200m recovery, so I will do 90 sec on/ 90 sec off in the pool.  


My tentative plan is to run 40 min really easy on the TM Thursday night, cross train Friday, and then run 20k Saturday, this is all assuming no pain.  Then do next week's workouts on the road (Tuesday fartlek) and on the track (Thursday 1,000m but not very fast, HM-M pace), then do a 32k easy run next Saturday, then do the Standard Chartered Marathon 8 days later (hard workout pace, not racing).  I hope this all works out.  The real goal is PR in Boston April 15th, but I need to get back on track.  Does this sound like a good plan for this week and in general?

NB Charcoal 780 Miles: 3.80
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From josse on Fri, Feb 08, 2013 at 17:03:13 from 70.196.196.88

How are you doing, been thinking about you and hope things have cleared up and you are running strong again?

From MichelleL on Fri, Feb 08, 2013 at 17:19:49 from 42.3.119.247

Hi Josse, things have been improving. I will post soon that Thursday I ran 40 min on the treadmill, I could feel a bit of soreness on that side but nothing like the prior week. It is now Saturday morning and I will do a 20k on the TM today (YUCK! I so much want to do it outside, but the TM is safer) after a PT appt and another doctor's appointment. This 20k will be a big step forward if my leg can handle it.

From josse on Fri, Feb 08, 2013 at 17:42:41 from 174.253.184.207

Good to hear:) set backs aren't fun but we all experience them, just keep moving forward and listen very closely to your body and you will get that pr in Boston.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.830.000.000.000.000.000.004.83

PT appt in the AM.  

12:30-2:30, did a pool run.  I was going to do 90 sec on/ 90 sec off (to mimic a 20-24 400m workout) but I was concerned about all the start and stop and the 90 seconds would have to be pretty fast so the transition would be more intense.  So I thought I would play it safer and do a 10 x 4 min on/ 2 min off, this cuts down the transitions and they also aren't as jolting.  I treated each 4 min block as if they were the last 10k in the Standard Chartered marathon.  This actually makes a  lot of sense because pool running with longer segments (longer than a minute or two) is alot like trying to keep strong at the end of a marathon.  It is hard to stay focused, you have to keep up effort though measurement makes less sense.  It was actually fun visualizing the marathon and I hope hope hope I get to do it.  

PM: core workout

8pm: 40 min jog on treadmill.  Kept pace at 7.3.  It felt slow but I told myself that my goal was to get through the 40 minutes, it was a recovery run.  I felt a bit more tightening and fatigue on the problem leg than Wednesday, but still not like the pain before, I would put it at a level 1 for pain/discomfort.

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
0.000.000.000.000.000.000.000.00

big stretching session, 30 min elliptical, hike with the kids, paddle boating with the kids, more walking with the kids.

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
12.500.000.000.000.000.000.0012.50

AM: Stretching/rolling session, then PT appt (e-stim, magnetic therapy, ultrasound).

PM: 20k on the treadmill.  Ran .75, then stopped and stretched, then ran the rest.  I ran 7.5 pace until half way then gradually increased to 8.0.  No pain!  The right side feels different, but the closest way to describe it is just like there is a piece of tape on the back of my leg.  Lower pain/soreness than Thursday :D !!!!

Core workout, stretching/rolling 

NB Charcoal 780 Miles: 12.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jake K on Sat, Feb 09, 2013 at 08:08:03 from 67.177.11.154

Good news! Don't rush things and you might get out of this just fine.

From Bonnie on Sat, Feb 09, 2013 at 14:21:48 from 196.3.39.209

Awesome!! Keeping fingers and toes crossed that the pain free running continues.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.150.000.000.000.000.000.007.15

Ben rode a bike with me as I ran my first outside run.  Couldn't run very fast, got below 5:00/k pace toward the end.

2012 MTR Miles: 10.80NB 890 Grey Miles: 7.15
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
5.349.320.000.000.000.000.0014.66

Ran with Curtis, 6.2k warm up, then 3 x 5k.  The goal was to slowly ease into 3:50 pace and not go faster than that.  3:50 pace is 19:10/5k, and is roughly my marathon pace.  I felt quite discomboblulated in the first rep, like fast running was foreign to my legs.  Had one or two twinges in my hamstring but ok.  We jumped right into 3:50 pace, but ended up at 19:20 (3:52 pace, 4 min rest).  2nd rep was 19:11 (with one shoe fully untied for 3k, so annoying!, 5:11 rest), and third was 18:50 (3:46 pace). 

Honestly, I felt smoother with each rep, but I was disturbed by the amount of effort needed to sustain 3:50 pace.  It did not feel like marathon pace, but more like 1/2 marathon pace.  I didn't like how labored my breathing is.  I am sure I have lost a bit of fitness, perhaps just 5% but when it is from your top fitness, you can feel the difference.  Plus I am a couple of pounds up.  I am very happy to be back into training, though, and hope my legs can continue to handle it. 

Massage after workout

PM: core, walk with hubby, stretching

890 Blue Miles: 14.66
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 124.80
Comments
From Jake K on Tue, Feb 12, 2013 at 08:47:01 from 155.100.226.191

You know how at the beginning of a training cycle, when you're getting back into workouts, you kind of expect those first couple sessions to feel really hard? And often times they do... and then all of a sudden one or two workouts really click and you're like "hey, I remember how to run this fast!" and then you just keep rolling from there...

That's where you're at now. The fitness is there, maybe you lost a couple %... but its not far away. I'm kind of in the same boat as you right now. Its easy to keep rolling when you have momentum building, but the little hiccups disrupt that flow. Stay the course, keep plugging away, and don't expect it to feel fantastic right away... then you'll be (pleasantly) surprised when it clicks again.

From runningafterbabies on Tue, Feb 12, 2013 at 12:09:07 from 71.195.219.247

Hang in there. It stinks feeling like you are 'out of shape,' or in your case, out of the same shape you were in, but Jake is right. Your fitness is there. The body can bounce back, but not over night. Listen to your body, train-don't strain, and you'll be right back where you were before your little hiccup.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.840.000.000.000.000.000.006.84

Stretching warm up.  Ran 11k without watch, went to New Balance in the afternoon and got new training shoes :D

PM: core workout 

NB Charcoal 780 Miles: 11.00
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
8.140.006.200.000.000.000.0014.34

AM: leisurely 20k bike ride with my kids from Tai Po Market to Tai Mei Tuk and around Tai Mei Tuk.  Very fun.

PM: plan was 10 x 1,000m @ 3:45 launching at 6 min, didn't want to run alone, but the only group that was running was doing tempo intervals around the track.  I felt like a track workout is still risky because it is my outside leg that is the "problem leg" and this is only my second fast workout.  So I decided to stick with the 1k reps but do them on the road.  I felt much more snappy during my warm up than I did on Tuesday so that was nice.  Warmed up 6k, and my reps were going back and forth along a stretch of bike trail.  Going one direction was harder (the odd ones) than the other direction (even reps), and I set my watch to have exactly 2:15 rest

 1 3:46
 2 3:41
 3 3:48
 4 3:40
 5 3:44
 6  3:44
 7  3:45
 8 3:42
 9 3:45
 10 3:41
  

 My quads were sore by halfway into the workout, perhaps some fatigue from the biking?

The workout felt much better than Tuesday, my pace generally felt like HM pace, but I sometimes started slower and accelerated, sometimes started too fast then cruised in, it was quite a mix. 23.1k total 

2012 MTR Miles: 11.60RC 1400 Miles: 9.30NB 890 Baby Blue Miles: 5.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From allie on Thu, Feb 14, 2013 at 07:11:34 from 161.38.221.168

nice work, michelle. i'm glad things are better and you are getting right back to it.

From Jake K on Thu, Feb 14, 2013 at 08:42:25 from 155.100.226.191

Smart move to avoid the turns and do this on the road. Solid workout.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

40 min elliptical, stretching, 5 mile run on TM, core workout, making 5 dozen sugar cookies, 6 batches of frosting and eating none of it.

NB 890 Electric Blue Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From allie on Mon, Feb 18, 2013 at 14:37:23 from 97.117.83.221

that's a lot of cookies and frosting...and a lot of willpower.

From MichelleL on Mon, Feb 18, 2013 at 14:44:07 from 42.3.119.247

If I would have had one I would have had a dozen. It is actually lack of willpower that feeds the willpower.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
20.020.000.000.000.000.000.0020.02

4:47 ave pace for 32.22k (20 miler).  I was 8 days out from Standard Chartered Marathon, an important but not goal marathon.  I thought the fitness gains and confidence from a 20 miler would be better than rest since I had an early unplanned taper.  Felt good and pace increased towards the end, had to hold back, but quads were a bit sore and the legs felt like they had run 20 miles by the end.  Felt good after, hiked up to the top of Sharp Island with the boys in the afternoon.

Core workout and stretching at night. 

2012 MTR Miles: 10.80NB Charcoal 780 Miles: 20.02
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 124.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.840.000.000.300.000.000.007.14

Ran Ma On Shan side in the am, and who should I see on the way back, but Coach Paul and Angela Hau (his assistant).  So I stop and talk to him, run to HKSI and have a meeting with him.  I knew he was coming back but didn't expect to see him on the bike trail.  also 6 strides

1.5 hr massage

Core in the PM 

NB 890 Baby Blue Miles: 7.15
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
4.716.000.000.000.000.000.0010.71

AM: 30 min elliptical then long stretching session, then AM nap 

PM: after a long hiatus, an evening workout with Ali and Coach Paul in attendance, in town visiting for the Standard Chartered Marathon. 4.25k warm up, then lots of stretching.  We did mile repeats at goal marathon pace, on the seven minutes, so not much rest at all.  The goal was 94/lap, but felt good and had a hard time keeping it there. Mile times were: 6:14, 6:15, 6:14, 6:12, 6:15 then I had to go to the bathroom so they gave me 1:45 rest instead of :45, and then last mile was 6:14.  3.31k cool down

RC 1400 Miles: 6.00NB 890 Electric Blue Miles: 4.71
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
5.390.000.000.000.000.000.005.39

Pool running 40 min, then 8.67k run (4:49 pace).

PM: core workout 

NB Charcoal 780 Miles: 5.40
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
5.630.002.500.000.000.000.008.13

AM: light core workout and stretching

PM: met Coach and Ali for a fartlek workout.  This is the first time he has run a workout with me (he's done this with Ali many times before).  It was funny because he was telling us to calm down our pace, and you couldn't be quite sure if it was because he didn't want to make our legs sore for the race Sunday, or if it was because he was suffering a bit.  He got quiet as he needed every breath during recovery.  It was sweet!  In fairness, he had played two hours of badminton before running with us.  

I wish Ali and I could race together, but she has been out of training most of January and February, so she is not coming into the race as fit as she was in 2011/2012, so we have different paces for the race.  I will be going for 4:00/k pace (about 2:50), Ali will be a bit slower.  Of course, best laid plans have a way of getting mixed up once the gun goes off :D  So I better be ready to race.  There are plenty of HK ladies that would love to beat me. 

NB Ionix 3090 Miles: 6.20NB 890 Baby Blue Miles: 2.00
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
6.390.000.000.000.000.000.006.39

10.28k @ 4:56 ave pace, 75% core workout

NB Charcoal 780 Miles: 6.39
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
3.800.000.300.000.000.000.004.10

30 min easy jog plus 4 strides

NB 890 Electric Blue Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Race: Standard Chartered Marathon (26.2 Miles) 02:48:17
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.0026.200.000.000.000.000.0026.20

Race start was 6:40 so I had my alarm set for 4:40 but woke up at 2:38am and tossed and turned until race time.  I thought I had plenty of time to get ready starting at 4:25, leaving at 5:20am, but didn’t get a chance to stretch at home.  Stretched on the MTR (subway) and then at the start.  16-17C for the start temperature, about as good as we could have hoped for.  A bit windy though.  At the start I saw Curtis and Coach talking, and I told Curtis that it was too bad he wanted to run faster than me, because I would love to have him to pace me, and they had been talking about just that before I arrived, and Curtis had agreed to run with me for 10k at 4:00 pace.  The plan was 4:00 pace, trying to break 2:50, but up to 2:52 would be ok, since this race is just an intense workout in preparation for Boston.  I went into the elite starting area, and there were over 100 people in the small area, so I couldn’t find Curtis for about 8 minutes, but we found each other with a couple minutes until start time.  We saw Chris, another Italia Running Club member and convince him to run with us. 

We start a bit fast, and after a k I have a cramp in my high rib cage.  I tell the men I have it, and they give me some advice.  I am glad I got the cramp early, because I think I was able to keep calm and get rid of it (blowing out strongly a couple of times a minute) after about 6 minutes.  At 3k, I saw my kids, who had traveled to an unfamiliar MTR stop to cheer me on. I yell at them back, “Go team Lowry!”.  From 3k to 9k it was gradual uphill, up an overpass then a big bridge.  Curtis is going a bit faster than I want to, but I just hang back, and figure it is better to go 5 sec/k too fast with help, than to go 4:00/k pace on my own.  First 5k was 19:59, perfect.  The 10th k is downhill off the bridge into a tunnel, and Curtis says the time is 39:47 I think, the 2nd 5k was about 19:48.  I have the 5k-15k stretch as being 39:30, so 3:57/k.  I am still running with Curtis, and he indicates that he will probably speed up at By this time we are close to one 180 turn and see a huge lady pack way ahead of me, about 8-9 ladies, a couple of straggling ladies, and a secondary pack with a couple of ladies and some men.  My 4th 5k was 19:42 (3:57 pace) then the ½ marathon split was 1:23:21.  I was panicking a bit about going out too fast. The first half felt a bit too fast, not as comfortable as I planned, but I was comparing the experience to Yokohama, where I went out too fast and crashed and burned bad.  At Yokohama I think I came in the half at 1:22:30, felt worse (already lactic build up), this time I knew I was in better shape, and came through the half slower, and felt better, so I hoped I would be able to continue the race strongly.  By the ½ way point, I knew (from a second 180 turn) that I was 3 minutes behind the nearest lady, and was far enough ahead of the ladies behind that I would not get passed unless I slowed significantly.  We went into a second tunnel at about 23k, and at 24k we were still in the tunnel and Curtis took off.  This 5k was net downhill and I got 19:19.  25k down, and I thought:  I have 17k to go.  Not a good thought.  I was feeling the need to go to the bathroom and took the 29k portapotty, got 20:07 for that 5k including the potty stop.  I think about 3-4 guys passed me.  I reeled in two guys in red singlets and black bandanas (how cute—racing twins) and we traded leads for the next several k.  This section is downhill, and then more downhill into a tunnel that goes below the Hong Kong Harbor, a 2k tunnel that takes us from Kowloon side to the Island.  So the downhill into the tunnel is steep and I am thinking, man I have to come up this on the other side!  No garmin in the tunnel so I try to keep in contact with the two red singlet twins, who are running stronger than me now.  I try to run efficiently, even though I am tired.   I reach 35k in the middle of the tunnel: 19:36 for the 5k, good, so 3:55/k.  36 k is 4:09 coming out of the tunnel, not bad. As we go uphill out of the tunnel, I try to just keep in touch with the red guys and other guys that are with them. One red guy breaks away and passes two other men.  The other one fades.  After the 36k marker, I continue uphill and turn, and hit some bad headwind with no one to block me.  The hill levels, then I have another uphill.  There are guys ahead of me but I am having a hard time getting back sub 4:00.  I try to throw down a “hammer” or surge, but only cut the distance in half between me and the guy ahead, so I continue to battle the wind alone.  I am headed for a 4:20 for about half a k but settle down into a bit faster pace. The 8th 5k (including the 4:09 36th k) is 21:00, so 4:12/k. I am trying to just slow the bleeding because I know I am headed for sub 2:50. Last 2.2k is 9:00, which was more like 4:12, then sub 4:00 for the last k. It was very inspiring to see the 1k to go sign.  I picked it up, but knew I had more in the tank, but thought, “this is good enough for this race”.

My watch said 2:48:16, but official time listed was 2:48:17.  My second best marathon to date, on a challenging course (perhaps two minutes slower than a pancake flat marathon).  I don’t feel sore all over my body this evening, though I am tired, so I think I did a good job balancing the desire to race well, but not race-race this.  I didn’t want to kill this race then be too depleted and beat up to continue my training for Boston.  I will be taking it easy this next week but then will continue on with my training.

Paul ran his first marathon and had a hard time, foot hurt from 12 miles on, almost quit twice, but he finished, I think because he was afraid of my scorn if he didn’t.  He could have gone sub 4:00 if he had had a good day, but he got about 4:35. 

Official results are not in, will fill in my place when they are released tomorrow.

NB RC 1600 Miles: 26.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Smooth on Sun, Feb 24, 2013 at 07:26:45 from 67.2.127.125

Excellent race, Michelle! Congratulations on such an outstanding performance, perfectly executed as you've planned! What a remarkable tune up race before Boston! You are running so strong!!!! So very happy and proud of you! :) :) :). All the best to you!!! CONGRATZ to Paul as well on his marathon debut! GO TEAM LOWRY!!! :) :) :)

From Paul on Sun, Feb 24, 2013 at 07:57:43 from 71.212.238.93

Awesome job, congrats! Can't wait to see what you do at Boston.

From Jake K on Sun, Feb 24, 2013 at 08:31:29 from 67.177.11.154

Wow, great run Michelle. I looked up the elevation profile for this course and its by no means an easy course. Fantastic job... you gotta feel really good about this. Give yourself enough recovery time so you can run your FIRST best marathon in Boston! I think you're going to have a really special race there!!

From Clay on Sun, Feb 24, 2013 at 10:52:24 from 67.182.216.41

Great race and nice effort kiddo! Congrats to your hubby for staying with, that's not always easy to do:) Happy B-day to!

From Burt on Sun, Feb 24, 2013 at 11:01:01 from 72.223.80.89

You stretched on the subway? Weirdo! Great job to you and Paul!

From emruns on Sun, Feb 24, 2013 at 11:59:47 from 76.27.114.171

Wow! Awesome race! I can't wait to see what you do in Boston.

From Tara on Sun, Feb 24, 2013 at 16:19:18 from 75.169.138.137

Great work! You are a strong runner Michelle. I think some great things are in store for you at Boston. Can't wait to read about it!

From runningafterbabies on Mon, Feb 25, 2013 at 08:25:03 from 71.195.219.247

Holy smokes Michelle - a 2:48 without going all out? You are in amazing shape and I can't wait to see what you can do when you lay it all out there. COngrats on a very smart non-race workout.

From Rachelle on Mon, Feb 25, 2013 at 10:10:06 from 199.190.170.24

Such an awesome race Michelle! It has been incredibly exciting to watch your progress the past 6 months. You are breaking barriers and I cannot wait to see what you are capable of at Boston.

From Andrea on Tue, Feb 26, 2013 at 06:22:59 from 72.37.171.52

Wow this is amazing Michelle! You should be so proud of yourself and I'm glad you were able to get through it despite the small injury setback. Congratulations!

From allie on Thu, Feb 28, 2013 at 15:19:48 from 97.117.95.226

what a great result! congrats. big things coming at boston.

happy birthday.

From Jat on Thu, Feb 28, 2013 at 15:24:42 from 212.76.99.114

Very impressive. I can't imagine what it's like to run a marathon, much less use it as just a workout to get ready for another one. Best of luck at Boston, and hopefully in the Olympics one of these days!

From JulieC on Fri, Mar 01, 2013 at 19:47:31 from 63.224.115.59

Really enjoyed the report. U r simply amazing to run like that. So glad u r doing so well now.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.670.000.000.000.000.000.006.67

40 min pool running then 60 min very slow jog 5:35 ave pace/k

2012 MTR Miles: 11.60NB 890 Baby Blue Miles: 6.67
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
6.370.000.000.000.000.000.006.37

36 min elliptical then 10.25k @ 5:27 ave pace

Core workout this evening 

NB 890 Electric Blue Miles: 6.37
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
5.130.000.000.000.000.000.005.13

Ran around the park waiting for my son's track meet to start.  I am sure I did some crosstraining in the am.

Core in the pm 

NB Charcoal 780 Miles: 5.13
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
6.690.000.000.000.000.000.006.69

10.77k at 5:14/k pace

Core int he PM 

NB 890 Baby Blue Miles: 6.69
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
7.460.000.000.000.000.000.007.46

5:05/k pace

2012 MTR Miles: 10.80NB 890 Electric Blue Miles: 7.46
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
7.210.000.000.000.000.000.007.21

8:30 pm:  11.61k.  Ran in the evening after going to an amusement park with the family.  Miserable running because I had eaten a calzone about an hour before.  Then did a core workout.

2012 MTR Miles: 10.80890 Blue Miles: 7.21
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
10.600.000.700.000.000.000.0011.30

AM: 6 miles easy on the tm, then 1.5 sports massage

PM: 5.3 miles on the TM including 4 one minute pushes at 6:00/mi pace

Core workout 

NB Charcoal 780 Miles: 6.00890 Blue Miles: 5.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 127.40
Comments
From runningafterbabies on Tue, Mar 05, 2013 at 07:54:35 from 71.195.219.247

Are you feeling pretty close to 100%?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
14.770.000.450.000.000.000.0015.22

Ran a medium run, 18k, with three pushes of abt 200m each.  Was depleted and tired by the end, 4:45/k ave pace.

PM: 6.5k run @ 4:40/k pace, core workout 

2012 MTR Miles: 10.80NB 890 Baby Blue Miles: 11.18NB 890 Electric Blue Miles: 4.04
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
11.810.000.000.000.000.000.0011.81

AM: 5 miles easy, legs feeling much better and even

PM: 10.97k at 4:43/k ave 

2012 MTR Miles: 10.80NB Charcoal 780 Miles: 5.00890 Blue Miles: 6.81
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
15.870.000.000.000.000.000.0015.87

4:42 ave pace, med long run, PM: core workout

2012 MTR Miles: 10.80NB 890 Baby Blue Miles: 15.84
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
6.770.000.000.000.000.000.006.77

10.9k with a friend at 5:12/k pace.  Stretching and rolling at night

2012 MTR Miles: 11.60
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
9.300.009.320.000.000.000.0018.62

AM:  I met Curtis and ran up to Bowen Road (miserable stairs and climb for 4 minutes), then ran to the far end of Bowen Road for a warm up.  Plan was 3 x 5k.  He has led me in some fast workouts and I was thinking I would not be so fast, still shaking the cobwebs of the marathon off my legs, since this is my first workout back.  On the track we did 4 x 5k before my two week injury in the low 18's.  This is marked road.  I was hoping for 3:50 pace for the first two (19:10) and 3:45 for the last (18:45).  We went out at a blistering pace on the first one and never quite settled into a slower pace, until perhaps the last k. 18:26.  A TAD faster than I wanted.  We slowed it down for the second one.  We were trying for 3:55 for the first k, but came through at 3:50, and we stayed at that or faster for the rest of it: 18:57.  On the third one I wanted to beat my first 5k rep time (18:26). Because if I couldn't, it meant the first one's pace was a mistake.  If I could, then perhaps it was ok (though more even would have admittedly be better).  Each rep had a turn around since Bowen Road is 4k long, so this one had a turn around at 2k, so we decided to go out conservatively for the first 2k then pick it up the last 3k.  That's how it went: 3:45, 3:47, 9:21 (2.5k split), then were sub 3:40 til the end: 18:23. Just over 2k cool down.

PM: 7.6k really easy while boys scootered and skateboarded. Core workout 

NB Ionix 3090 Miles: 13.90NB 890 Baby Blue Miles: 4.72
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
11.600.000.000.000.000.000.0011.60

Ran 12.06k at 4:48 in the am, did a 6.6k run in the PM, core workout

2012 MTR Miles: 10.60NB Charcoal 780 Miles: 4.20NB 890 Baby Blue Miles: 7.50
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
9.000.000.006.000.000.000.0015.00

Son with sore throat on Sun/Mon, other kid with stomach flu on Mon = mommy gets both on tuesday 

AM: ran 5 miles on the TM

PM:  Met Ali and a crew of chinese runners and Curtis at the Wan Chai track.  3.08k warm up at 4:49 pace.  Workout was to do 12 x 800m on the 4 min, with a goal pace of 4:40.  I have done 10 of these at 2:38 ave, but I should have backed off my goal because of the way I felt, but I ignored it.  In addition to feeling sick, have my monthly visitor and weighing in heavier so just feel yuck.  Here's how it went:

 Rep Time Rest Note
 1 2:43 1:17 didn't feel easy, tell myself have to ease into these workouts, usually first is slowest
 2 2:40  1:18 felt better
 3 2:40 1:20 felt better but needing potty break and rests are not long enough, Curtis encourages me to do one more rep before potty break
 4 2:40  1:25 rest time includes quick potty break
 5 2:41 1:20 
 6 2:45 5:15 wheels falling off, lack of energy/stamina, decide to rest out one then see how the rest of the workout goes, potty break
 7 2:40 1:19 taking another stab, tell myself 2:40-2:45 is just fine
 8 2:39 1:20 
 9 2:42 2:38 Curtis and Lo Lo's last time, I am on my own so see if Ali is doing more, but she is done, so I have three on my own
 10 2:41 1:19 
 11 2:41 1:18 
 12 2:42  
 Ave 2:41.2  
 So I was persistent if not brilliant in this workout.  I am a bit stubborn, because I should have perhaps adjusted the whole workout, but I will adjust my plans for my next workout (long run Friday).

890 Blue Miles: 5.00
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
6.210.000.000.000.000.000.006.21

Ran to Ben's school and watched him run a 1500m race at the Ma On Shan track. 4:52 ave pace.  Still feeling half sick. Core workout in the PM

NB Charcoal 780 Miles: 6.21
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
7.800.000.000.000.000.000.007.80

AM: 12.55k at 4:49/k ave pace

2012 MTR Miles: 10.80NB 890 Baby Blue Miles: 7.80
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
21.750.000.000.000.000.000.0021.75

Met Curtis for a long run.  Still not feeling well (head cold, some stomach issues).  I scaled back this run then to just be a long run with hopefully a fast 5k end.  5k paces for this run were: 4:42,4:28, 4:28, 4:28, 4:30, 4:28, 3:48.  

Ben had a track meet for his school.  Got 1st in his 200m heat in 35 seconds (there were no semis or finals).  Then he ran an 800m run and got 2:55, which is better than his 1500m of 6:09 predicted (it predicted 2:59).  So I was chuffed.  Also it is great to get times for him so I can suggest workouts for him.  I just wish I could get him to run daily to build a base, but base-building isn't sexy enough for a 13 year old. He just wants to do intervals.  Can't force wisdom on your kids :D 

2012 MTR Miles: 10.80NB 890 Electric Blue Miles: 21.75
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
5.000.000.000.000.000.000.005.00

5 miles easy, have a 10k race tomorrow.

2012 MTR Miles: 10.80NB 890 Electric Blue Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Race: ANS Shatin 10k (6.21 Miles) 00:37:06, Place overall: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.840.001.244.970.000.000.0013.05

5k warm up.  Still feeling my head cold.  And Yiu Kit Ching is here.  So a bit sick, tired legs from long run on Friday, and my nemesis is ready to go.  I start off pretty well, about 3:35 for the first 3k, take the lead at 1k from an african who is training in HK (she got fourth in the Shek Mun race in December).  At the turn around I was 18:21, not bad, but not great either.  The course record was 37:10 so I wanted to beat that, but also didn't want YKC to beat me.  She was perhaps 10 seconds back at the turn around.  I try to push but am slowing down, the next 3k was 11:08, about 3:43 pace, and I am still in the lead.  I decide to make the 9th k like the last k and I pick it up, but then we take a curve and she takes the inside and passes me (the inside is a bike path and we are not supposed to be on the bike path).  So I am on the sidewalk like a doofus and she takes advantage, cutting the course a bit in the process.  I should have gone with her, but instead I basically fold.  7:34 for the last 2k.  37:06. Pathetic.  I just stopped caring, but I cared alot after crossing the finish line.  Very upset at myself.  But this is a good lesson to RELEARN.  Why do I have to relearn this again and again?  Even if you think you don't care in a race, you will care as soon as you cross that finish line, so leave NOTHING in the tank.  Be gutsy and race to potential.  At least this lesson will be fresh as I race Boston.  So my nemesis beats me again.  I have excuses.  Good for me.

6k cool down. 

2012 MTR Miles: 11.80890 Blue Miles: 5.50RC 1400 Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Ericka on Thu, Mar 21, 2013 at 12:01:20 from 24.2.87.24

I say this is pretty excellent! So did she go off course? There's no satisfaction in cheating. Can't wait to see what you do at Boston! Good job, Michelle!

From runningafterbabies on Thu, Mar 21, 2013 at 12:34:39 from 71.195.219.247

I hate that feeling you get in a race "I really don't care," so I like your commitment to remember that you will care shortly after it is all over :) Put this one behind you and look forward with confidence and courage. You are ready.

From MichelleL on Thu, Mar 21, 2013 at 17:18:30 from 218.102.111.16

Ericka, the course is officially the sidewalk, but there is a bike path right next to it. We aren't supposed to run on the bike path, but many racers do. I did when it didn't affect the course. I knew she was right behind me but was conscientious about the course, and didn't want to cut the corner, but apparently she saw no issue doing it. It is like going down a canyon race and the race director says you must stay on one side, but then people tangent the whole road. Not a big deal, but not strictly right either.

From Ericka on Thu, Mar 21, 2013 at 17:32:29 from 24.2.87.24

You have a good attitude about it. For people like me(slow) I wouldn't care but I think I'd be a little more irritated if it could mean the difference between 1st and 2nd :0)

From MichelleL on Thu, Mar 21, 2013 at 21:46:41 from 42.3.85.107

Well, Ericka, she probably gained a second by cutting that corner, and she beat me by 15 seconds, so for good reason I don't blame the corner. It was all about the psychology. I just mentioned it because it irked me.

From Tara on Thu, Mar 21, 2013 at 22:36:31 from 75.169.140.138

That is a great 10k time going into Boston! You'll get YKC soon enough!

From Kassi on Thu, Mar 21, 2013 at 23:17:14 from 98.202.223.143

As you mentioned, you were running on tired legs. You are in great shape, and this race was not your focus. You'll be ready to go at Boston.

From Ericka on Fri, Mar 22, 2013 at 11:12:51 from 67.186.218.23

LoL. Ok, I'll let my anger go about it ;0)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.820.000.000.000.000.000.004.82

AM: 45 min elliptical.  Reading Pickwick Papers -got it for free on my Ipad.  I am a little late on this, but so excited to be able to get free books where the copyright has expired.  This is my first one.  I love Dickens.  He his hilarious.  

1.5 hour massage, then 1.5 hour nap--time to get rid of this cold

PM:  7.75k run, then after dinner core workout and stretching/rolling 

NB 890 Electric Blue Miles: 4.81
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
14.280.000.006.000.000.000.0020.28

AM: 8.15k at 4:48/k ave, feeling normal

PM: 6 x 1600m reps planned for tonight.  It starts to rain in the afternoon, then pour, then I get an email that it is an Amber rain storm (meaning heavy rain), and there is thunder.  I am bent on doing the workout, though it takes 45 minutes to get there.  I email runners to tell them I am still going.  It is raining moderately when I get there, and the track isn't flooded, but within 10 minutes it is raining hard with lightening (though it is not close, still scary).  Everyone else is under cover, and eventually a loud speaker requests that everyone get undercover.  Not a great sign. The first runner from my group comes at about 15 minutes to workout start time and we laugh because the rain is now coming down hard and sideways.  I put in a long warm up (7.25k) because I am not so sure the workout will actually happen but with 5 minutes til the workout start time the rain pretty much stops, and the track gradually drains (it was partially flooded during downpour).  A small valiant group is there for the workout, but unfortunately I am the fastest.  Still, it is great to have witnesses and people to start with.  I haven't been very sharp with VO2 max type stuff since my injury, so I have some trepidation coming into the workout, but there is plenty of rest (400m jog).  I decide to start at 5:45 and hope I can drop from there, but given my 10k on Sunday and being on my own in this workout, I would have been happy (maybe not happy, but OK) just maintaining 5:45. 

 
  Time Rest Philosophizing
 1 5:43 2:36 Started out too fast on first lap
 2 5:41 2:58 
 3 5:41 3:30 Went to the bathroom between 3 &4, and took a non-caffeinated ANS gu (a sponsor of Italia Running Club--shameless plug)
 4  5:41 2:57 took my shirt off for this one, not sure if feel better because went potty, or bc shirt is off, or bc more than halfway done, but this one felt easier (22-23C and humid)
 5 5:38 3:04 A guy named Anson jumped into this mile after one lap, so did 1200m, ran beside me but a little ahead on the outside of lane 1, helped me push a bit harder
 6 5:36  This one was hard and I did an 80 sec last lap to practice caring when tired (when I write up my yucky 10k from Sunday you will understand)

So I felt not sick all day, but after warming up I felt a bit of sore throat, but didn't feel it really in the workout.  I am happy with this workout and I think it shows my legs are coming back, especially since this workout is on the heals of a long run (last Friday), then 10k (last Sunday).  6k cool down

NB RC900 Black/yellow Miles: 7.502012 MTR Miles: 32.80890 Blue Miles: 7.72NB 890 Electric Blue Miles: 5.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From josse on Tue, Mar 19, 2013 at 09:41:52 from 70.208.2.90

Great workout Michelle!! I am alway impressed and inspired by your dedication.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.770.000.000.000.000.000.007.77

AM: ran 12.5k, felt better than I thought I would, 4:50 ave pace.  It is starting to get toasty, 25F, 75-80% humidity, but mostly cloudy so that was good.  Almost dripping-on-the-MTR hot, but not quite.  

PM: core workout, 20 min walking on the TM at 3.6 pace and 15% grade, then 20 min elliptical 

2012 MTR Miles: 10.80NB Charcoal 780 Miles: 7.77
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 126.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
18.670.000.000.000.000.000.0018.67

AM: 22k at 4:30 ave pace/k.  Went on the back side of Ma On Shan for a rolling hill run, and came back the same way.  Trying to prep for the Boston rollers in a modest way.

PM: ate lunch with a friend at a Vietnamese restaurant, then hit the TM an hour later.  Thus started slow (7.0 pace) but gradually ramped up to 7.8 pace.

NB Charcoal 780 Miles: 5.00NB 890 Baby Blue Miles: 13.67
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 127.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.700.000.000.000.000.000.007.70

easy run, 5:00/k pace, felt a bit dizzy first half, but felt better coming back

will do core workout tonight 

NB 890 Electric Blue Miles: 7.70
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
6.8715.530.000.000.000.000.0022.40

Was planning a long run with a marathon tempo with Curtis, but he had to bail late Friday night, so I had nervous sleep and was on my own.

The plan was 35-36k with 26k tempo toward the end.   I wanted the first 5k of the tempo to be 4:20-4:25, then drop down below 4:00 pace for the remainder, getting faster as I went.  This workout was truly a test of grit.  I have never done a long tempo like this alone, and it was hard.  I went out 9k warming up.  At 7k or so I heard what sounded like a biker yelling at me but I ignored it.  I don't really want to "hear" "get out of our bike lane" anyway.  The bike lanes here are generally asphalt, and the sidewalks are cement when you are lucky, brick when you are not.  So I generally run on the bike path.  At around 8k, who comes up on me but Roberto on a bike.  He hasn't run in about three months and it is has been sad losing him as a training buddy, but here he was.   Though my running pace and his biking paces don't mesh well.  He had already biked 60k so he biked along side me for 4.5k.  Here's how my tempo went:

  Pace (k) Pace (in miles) 
 1st 5k 4:16 6:53 Roberto was with me for part of this, so far so good
 2nd 5k 4:04 6:35 Wanted to be a bit faster, but was just easing toward 10k
 3rd 5k 4:00 6:28 This had some hills, so happy to hit 4:00
 4th 5k 3:58 6:25 Wanted to quit by now, but tell myself to try to bring the pace down as I go and I can quit at 20k if needed
 5th 5k 3:56 6:20 really wanted to quit in the first 2k of this 5k but told myself even if I just keep 4:05 the workout will improve my fitness.  Was 4:01 ave pace at 2k, then picked it up for the last 3k
 So I allowed myself to stop at 25 instead of 26k, but had about 2k of cool down. Though my paces were not stellar, I have never done a tempo this long by myself, and I battled my demons and negative splitted, and if I can do this on my own without taper (and I had heavy shoes on) imagine light shoes, taper, race magic, and people with me.  I think a great marathon is possible (please let there be good weather!).

2012 MTR Miles: 10.80NB 890 Baby Blue Miles: 22.40
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
7.640.000.000.000.000.000.007.64

Ran from home, 12.3k at 4:58 ave pace.  Started really slow then picked it up as I woke up.

PM: 40 minutes on the elliptical, core workout, stretching, rolling 

890 Blue Miles: 7.64
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Burt on Sun, Mar 24, 2013 at 20:04:48 from 72.223.80.89

I can't believe it's Monday over there already. That's so crazy!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.280.007.960.000.000.000.0017.24

AM: warmed up just 3.75k then did 20 x 2 min on /1 min off fartlek.  Wanted to keep 3:40 pace and ended up at 3:38.2 ave pace for the fast bits.  I wanted to bag the workout after the first one, and again at about rep 11, but got through it and felt strong in the last 5.  A good lesson for the marathon, you might feel better in another 8 miles!

PM: Ran with my kids Mickie and Ben to Kowloon Tsai Park.  I run there often and it takes me 3.2k the way I go, but we went more direct which was more hilly, and 2.3k.   They went the whole way only stopping at two lights.  Then Mickie rested and I put Ben through his first true track workout.  We did a ladder.  I wanted him to do 200m (42s), 400m (90s), 800m (3:00), 400 (90s), 200 (42).  This turned out to be rather too challenging for the uninitiated.  He just got a 2:55 800m, so I was trying for the 400m and 800m to be at goal mile pace, then the 200m at goal 800m pace.  He's just so new to this that he hated the workout and whined about not being a distance runner (like any lazy kid he thinks he's a gifted sprinter).  So here's how it went, with me running along side him or in front of him:

200m (45s, 2:11 rest), 400m (93s, split as follows 43, 50, 2:35 rest), 800m (3:21, something like 96, 105, 3:04 rest), 400m (93s, at least he is consistent!, 2:57 rest), 200m (33s--him showing me who is boss, he even slowed significantly in the last 10m, I was more like 36-37) so he was not happy after this and I think I set unreasonable goals for the workout, but it is hard to know.  I am learning!  It is frustrating because I could be an awesome coach to my kids, but try telling an 11 year old (or a 13 year old) that training for a long race can be "fun".  Only hard core kids would agree.  My kids are soft, like little marshmallows.  I love them for trying to please me :D, 

Jogged back so got 6.6k (4.1 miles) 

In the evening I went to the HKAAA awards banquet and got one of six excellent women athlete awards for 2012.  There was a bigger award ("Best Athlete") and I didn't win that, but the woman who did was an Olympian, so there you go.  

2012 MTR Miles: 10.80NB 890 Baby Blue Miles: 4.10NB 890 Electric Blue Miles: 13.14
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 128.60
Comments
From Kassi on Tue, Mar 26, 2013 at 10:28:51 from 98.202.223.143

so true! way to make it through and keep under pace!

From Ericka on Tue, Mar 26, 2013 at 10:46:13 from 24.2.87.24

Thanks for the marathon lessons :0)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.640.000.000.000.000.000.007.64

AM: met Michael Lam for an easy run, nice conversation. 4:59 ave pace.  

PM: 50 minutes on the elliptical 

2012 MTR Miles: 11.60NB 880 V2 A Miles: 7.64
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
8.379.323.110.000.000.000.0020.80

AM: ran 8.58k easy (4:57/k pace)

Midday: core workout

PM (start warm up 6:30), ran 3k warm up with lots of stretching.  Today is the last big workout before Boston.  It was 4 x 5k at goal marathon pace.  So not too aggressive, but long, trying to dial into goal pace.  Curtis joined me which was pretty essential for a workout like this.  His goal marathon pace is 3:45 and mine is 3:50 (well actually more like 3:53 but for the workout, it is much easier to keep round numbers).  So he was able to chat quite a bit, and I was able to eek out half sentences some of the time, so it was much better than being alone.  3:50 pace makes for 19:10 5ks. 5k's were 19:04 (about 3:30 rest), 19:10 (4:46 rest), 19:08 (5:12 rest), 18:53, picked it up a bit the last few k of the last one.  This workout is pretty good at mimicking the fatigue you feel in a marathon.  I turned to Curtis after the last one gave him high five and said, "Time to Taper!" He has a marathon a day before me in Korea.  I am excited and so happy I haven't gotten injured between these two marathons.  Just 664m cool down 

NB RC900 Black/yellow Miles: 13.502012 MTR Miles: 10.80NB 890 Baby Blue Miles: 2.00NB 890 Electric Blue Miles: 5.34
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rachelle on Fri, Mar 29, 2013 at 10:40:16 from 159.212.71.199

You really can't fake that workout. You nailed it and you are ready Michelle.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.350.000.000.000.000.000.004.35

Dressed up to do elliptical but the gym was closed (Good Friday).  So I did amazingly little today.  1.5 hr massage, 7k run with my son and husband and two younger kids biking, so slow. Stretching at night.

2012 MTR Miles: 11.40890 Blue Miles: 4.35
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
11.483.730.000.000.000.000.0015.21

Went to a church easter activity with the two youngins, then did my long run, starting just afternoon.  I took my oldest son Ben, rented a bike, and he gave me water support in the tempo bit at the end.  It was raining when we started, and windy most of the way.  The rain ended perhaps at around 10-15k.  I wanted to do the last 10k in marathon pace, but I was soaked and there was stiff headwind, so I decided to wait until the headwind stopped, which I knew would be around 6k to go.  Turns out there was still some headwind at that point but it was swirly wind, so sometimes tail wind, sometimes head wind.  5k in 3:51, the last k in 3:42.  My true marathon goal pace for a high 2:43 is about 3:53.  My real goal in the marathon is to break 2:45.  That would be sweet. 

2012 MTR Miles: 70.80NB 890 Electric Blue Miles: 15.20
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
7.690.000.000.000.000.000.007.69

Ran 12.37k at 4:50 ave pace.  Had horrible sleep the night before and no food before the run so a bit tired.  Core workout and stretching at night.

2012 MTR Miles: 10.80NB 890 Electric Blue Miles: 7.69
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
9.910.005.000.000.000.000.0014.91

AM: 7.04k at 4:52 ave pace, stretching

PM: Went to aberdeen for a track workout.  It was 5 x 1600m with 90 sec rest, 10k pace.  So the kind of workout that sneaks up on you.  I rested a bit more than 90 sec because the guys I was running with finished a few seconds behind, until the last 2.  6.91k for a warm up, stretching. My goal was to start at 5:45 and not slow down.  I would be tickled pink if I could run a 10k at 5:45 pace.

  1600m Rest 
 1 5:43 1:32 
 2 5:42  1:38 Way too fast in first lap, 82, slowly allowed myself to take some of that time back
 3 5:43 1:36 
 4 5:37 1:34 Felt fatigued from the start on this one, thought I just ran as fast as I wanted to in #5, but I still needed to do #5, Ultramarathon guy keeps up with me on this one
 5 5:31  Ultramarathon guy takes off right from the start on this one and gets a 5:19, another guy keeps up with me and pushes me in the last lap
 Ave 5:39.2  

 

So I was able to go faster than I thought I could.  My left SI has been a bit niggly when I am not running, but when I run it is fine, including in this workout.  I have a massage scheduled for tomorrow so will have him work on that. 

NB RC900 Black/yellow Miles: 5.50NB Charcoal 780 Miles: 4.37NB 890 Baby Blue Miles: 5.54
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From josse on Tue, Apr 02, 2013 at 23:09:43 from 174.232.129.74

Great job Michelle, are you racing a 10k soon?

From runningafterbabies on Wed, Apr 03, 2013 at 15:48:21 from 71.195.219.247

I'm pretty sure you could run a 10k at that pace!

From MichelleL on Wed, Apr 03, 2013 at 18:05:48 from 42.3.85.107

Hi ladies, Josse, I have a 10k on Sunday, but since it is 8 days out from Boston I won't be race-racing it. Melody, you might be right about that, but I won't be testing your assertion :D

Race: Tolo Harbor 10k (6.21 Miles) 00:36:52, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.280.002.621.350.000.000.009.25

5.5k warm up.  I got diagnosed with tonsillitis on Saturday, but only feel under the weather, so I am doing this race!  Also the weather was unseasonally cool (about 15C), so it was a good race day.  I ran this last year in 37:30.  This year I wanted to break 37 minutes, but not kill myself doing it, since my marathon was 8.5 days out.

My friendly neighborhood nemesis Yiu Kit Ching was not here, but Ali Chow was.  She is not really a threat though since she is more of a one-pace marathon specialist, and has never broken 38 on a road 10k.  The race is out 2k, back to the start, then out 3k, then back to the start so I will record the splits and compare to the prior year (I had them in my head and so was comparing in the race).

  This year Last year 
 2k 7:26 7:31 I started out really mellow, Ali right by me, about 30 guys ahead of us, and I was using to draft as there was headwind, I started to surge to frog hop to guys ahead after 750m
 2nd 2k 7:20 7:30 I thought there would be tailwind, and the splits say it is so, but it felt like headwind, after the turn around I had to surge to catch a guy pack to draft but the lead guy slowed and I had to take the lead to make pace, have a pic on my FB of me leading the guys at around 3k
 3rd 2k 7:31 7:32 The headwind probably a factor for this and the next k
 7th k 3:47 3:46 
 8th k 3:38 3:50 I felt like the 8th k killed my chances of a sub 37:30 last year so I wanted to run this strong, and was able to :D
last 2k 7:07 7:20 About 3:37, then 3:30 for the last 2k
  36:52 37:30 
    
    
    
    

About 3k cool down. I was happy that no men passed me in this race after about 750m.  That was cool.  Ready for Boston!   

NB RC900 Black/yellow Miles: 6.502012 MTR Miles: 20.00890 Blue Miles: 5.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rachelle on Mon, Apr 08, 2013 at 10:27:38 from 199.190.170.21

Very exciting to see the improvement Michelle. You have worked so hard and I am so proud of you.

Boston is going to be great!

From josse on Mon, Apr 08, 2013 at 11:18:09 from 174.255.144.84

Great job Boston will be great!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.000.000.000.000.000.000.004.00

AM: 15 min elliptical, stretching, then 4 miles on the TM in 31 minutes,

PM: 1.5 hour massage, core workout, then stretching.

Detoxing off of Coke Zero in preparation for Boston in one week! 

NB 880 V2 A Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Kassi on Mon, Apr 08, 2013 at 21:23:40 from 98.202.223.143

You're going to kill it in Boston! Great 10k over the weekend. Nice improvement from last time.

Coke Zero can't be that good anyway :)

From josse on Tue, Apr 09, 2013 at 18:04:48 from 174.232.129.188

Michelle I can't believe you started drinking that again!;) stay off it this time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.114.000.000.000.000.000.007.11

Last night my son woke me up in the middle of the night because his throat hurt really badly.  So I had a nice 2 hour sleepless period.  So in the morning I got up at the normal time and got the two younger chickies off to school, then did 15 min elliptical and some stretching, then took my son to the doctor, then took a 1.5 hour nap, then did some work around the house, then got a 45 min oil massage--so nice.  Then off to the kids school to volunteer for the athletics club.  Finally got to my workout at 6:20pm.

Met Ali at HKSI.  I thought I might be able to meet the new track coach, but he was not there.  He is a sprint specialist anyway, so meeting him is just a nicety.  Anyway, Ali and I warmed up about 3k, then we did 4 x 1600m at goal marathon pace, launching on the 7 minutes.  I felt pretty bad during the warm up.  It was very humid, though not hot (87-92% humidity) and my throat felt constricted.  I felt ok during the day (just half awake), but felt worse in the warm up than when warming up for the 10k.  I don't thing my antibiotics are helping, it must be viral.  I felt much better after starting the workout, and envisioned the four miles as the last miles of the marathon.  Miles were 6:14, 6:10, 6:12, 6:08, Ali went on to do 2 more.  She was scheduled to do a North Korean marathon this week, but HK pulled the trip due to safety concerns.  2k cool down.  Felt good afterward, but now I am fading.  Day 2 w/o coke zero and I am feeling it!

NB RC900 Black/yellow Miles: 4.25NB Charcoal 780 Miles: 3.11
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From allie on Sun, Apr 14, 2013 at 20:28:37 from 97.117.92.150

best wishes tomorrow. strong!

From Andrea on Sun, Apr 14, 2013 at 20:52:55 from 67.177.11.154

Good luck Michelle!

From LuzyLew on Mon, Apr 15, 2013 at 10:26:02 from 71.195.220.11

I didn't realize you were doing Boston so I've been following you. I hope you got over your sickness, it's such a long trip. I can't wait to hear about your experience. According to the tracker you've just passed the 35k mark. I'm saying a little prayer for you right now!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.800.000.000.000.000.000.002.80

Used mapmyrun to see how I ran after running with a battery-drained watch.  It was not as cold as Saturday morning, about 44F, similar to race-start conditions.  Lots of stretching, but also a bit too much walking around.  

I went the the elite technical meeting, and found out that I had been bumped up to having water support, so spent time in the evening going back into Boston with my bottles and gus. 

NB Charcoal 780 Miles: 2.80
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Race: Boston Marathon (26.2 Miles) 02:51:27, Place overall: 53, Place in age division: 44
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.0026.200.000.000.000.000.0027.20

First of all, I feel awkward writing about my marathon when such a tragic event happened associated with this event, which affects many families negatively.  My race didn't go well, but my disappointment was promptly tempered by the tragic bombings at the Boston marathon today.

Last night I just got 4 hours of sleep, but that is not too uncommon, got a good night of sleep the night before.  I took 2 antidiarreheal medicines at around midnight.  For more rest laid in bed resting from 2:15 to 5am, though I couldn't fall asleep, I felt pretty rested.  I went to the elite buses early and at around 7:15 I took 75 mg of indomethacin and a third anti diarreheal.  This is what I normally do before a marathon. 

I met a girl named Kelly who had the same time goals as me yesterday at the elite meeting, so we rode up together and lined up together.  I had written on my arm my splits for each 5k for 2:44 at even effort, which was 19:25 per 5k, I was fine going under a bit in the first half, though it needed to feel easy the first half.  

I realized with about 7 minutes to the start that I forgot to put on glide.  Am I an amateur or what?  I also forgot something else that I still can't remember now.

Here are my splits and description:

 Mile Mile split 5k split Comment
 1  6:16  The front pack starts out SLOW, and most women were in that pack, I back off after perhaps 800m, wanting to keep it easy, and Kelly is in the back of that slow front pack. So we ran together for about 3 min!
 26:11  There is a headwind, not bad but persistent, so I draft of ladies as much as possible, I feel by now that though I haven't felt my tonsillitis for days, that I felt off, like I was a bit sick
 3 6:08 5k 19:10 or 19:11 I continue to draft in a small second pack, about 5 ladies
 45:57  I start feeling better and pull out from the second pack, trying to chase some stragglers from the 40 person front pack which has started to fall apart
 5 6:14   
 6 6:07 38:12 Feeling good but trying to hold back
 7  6:08 Somewhere around 7 miles I start to feel like I am going to need to go to the bathroom early in the race, but I try to hold off
 8 6:22  
 9 6:17  
 10 6:28  
 11 6:21  
 12 6:12  
 13 6:36  Right after the 12 mile marker I went to the portapotty, took a bit longer than a normal break, but not bad, probably cost me 30 seconds.
 14 6:23   
 15  7:06  Right after the 14 mile marker I had to go to the bathroom again, not a fast experience, I have a bit of a cry in the marathon, because I feel bad, like this is going to be a miserable experience, stomach is upset, and I spend time trying to decide if stomach is strong enough for my 5 hour energy drink which is in my 25k water bottle stop, diluted by water (about 15.6 miles), I am upset about the time lost but feel like I could still be sub 2:45 if I go strong (had a 1 min cushion)
 16  6:08  I get my pace back on track, stomach settles and I drink most of my 5 hour energy drink
 17 6:40  There is a hill in here, and I don't take it as strong as I should, I am not focused on my watch but on my effort, I try to stay relaxed, a blond chick passes me and attacks the hill, another girl passes me whose goal was 2:46, another girl joins me and we trade off
 18 6:44  The girl who I trade off with pulls ahead then falls on the asphalt, she seems to be ok (I talk to her) but falls behind for a bit, a little dazed, first Newton hill here
 19 6:21  This is supposed to be a downhill mile, right? I feel like I need to go to the bathroom, but I try to hold off, because the men are about to pass, and no bathroom is close to the road
 20 6:35  Small newton hill, men pass me right at the 20 mile mark
 21 7:36  I find a bathroom at this mile and obviously spend some quality time in it, because this is a downhill mile!!
 22 6:21  Try to get back into the race, legs killing, stomach sour
 23 6:53  A bit of downhill, feeling deflated
 24 8:03  I am considering how awful it is, all the effort I put forth to get in my best shape and to not get a PR (2:47:08), let alone the sub 2:45 I hoped for, I pass my mom and she takes pictures, I beg vocally for the downhill to stop, it is torturing me. I frantically search the side of the race for a bathroom, I find one and spend some more quality time there. People everywhere, and they noticed me hopping in the john, so when I get out there's some faint cheering, so I raise my hands and I get a large cheer and I get going again 
 25 6:52  I get into the groove in a limited way
 26 6:49  An Asian dude passes me (I think from Japan) but he is going slow, so I keep with him for a while.  He doesn't like it and slowly breaks away.  What is with the hill out of the underpass.  I was going 6:35 pace before that
 .22 1:24 (6:33 pace)  I hope no lady will zoom past me and none does, so grateful it is over

 So normally in a marathon I lose 25-90 seconds on bathroom breaks.  This time it was more like 4 minutes.  That only counts the actual potty time, not the overall effect of the abdominal upset.  I was also thrashed from the hills, and have a new respect for this course.  I should have trained more specifically for this course, more hills and downhill training, if I wanted to have my magnum opus here.  But I think I could have totally PRed modestly without the stomach issues.  When I crossed the finish line, there was more relief than disappointment.  I did not break down, I knew the issues were out of my control.  Kelly finished right before me and was really disappointed because she struggled with tunnel vision the last three miles.  I did perhaps make a mistake in taking so much indomethacin so close the marathon.  I have taken 50 mg without any stomach issue, but 75 was more uncharted territory. I did not cry until about 40 minutes after the race, and that was when I was trying to explain to my mom the work and emotional effort I put into the training for this race, because she doesn't really understand running.    

My stomach woes have continued to wipe me out this afternoon and evening (9 trips in 9 hours).  Watched a lot of coverage on the bombing, which occurred when I was in the shower.  Tired and emotionally drained. I am grateful that my mom and my friends are safe, but those injured and killed are someones family and friends.  I wonder how his bombing will affect race logistics at Boston and other races in the future?

 

RC 1400 Miles: 26.30NB 890 Baby Blue Miles: 1.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Britta on Mon, Apr 15, 2013 at 21:25:41 from 99.107.166.81

Glad your ok!!! Sorry it was dissapointing! I think you are amazing!!!

From JulieC on Mon, Apr 15, 2013 at 22:01:53 from 63.224.116.124

Way to go michelle. I saw u in a couple moments of live coverage...when lead men passed u and at finish line. Cool! Sorry about your tummy. And of course maddened and saddened by terrorism.

From AngieB on Mon, Apr 15, 2013 at 22:42:52 from 65.130.73.138

I'm sorry about the stomach issues. You truly are my hero though. Keep your head up. I know your frustrated and a ton of preparation goes into these marathons and unpredictable things happen. You are very capable of running 2:44. It will all come together. Glad you and your family are safe.

From josse on Mon, Apr 15, 2013 at 22:43:32 from 174.232.194.150

I wanted to talked to you right after you finished, I am gald you are safe and am so sorry for the tummy troubles. I really hope you do another marathon and get that 2:45 that I know you can do:) recover well and we will see you in the summer. Great job babe:)

From Rob Murphy on Tue, Apr 16, 2013 at 06:13:42 from 24.10.249.165

Great race under the circumstances. I understand about your mom. My dad never got this crazy sport but he was also my biggest fan.

I hope you have a safe trip home.

From Bonnie on Tue, Apr 16, 2013 at 07:57:26 from 64.119.33.134

Hugs to you, Michelle. Glad you are safe, I am sorry your race was marred by this horrible act.

Congratulations on a hard fought race.

From allie on Tue, Apr 16, 2013 at 08:05:14 from 161.38.221.168

way to go, michelle. thanks for the report and the updates. i am glad you are okay. what a day.

i am sorry about the sour stomach that you had to battle with all through the race. that can really take a toll, not only physically, but mentally as well -- it's very distracting. not fun.

i know how hard you have been working, and i know you went into this race very prepared. i'm sorry it didn't go down quite as planned, but way to hang tough -- you showed amazing strength and you still ran very well.

congratulations and safe travels back home.

From Carina on Tue, Apr 16, 2013 at 08:13:45 from 204.15.86.83

You are an inspiration despite your disappointment! Your time is exceptional not even considering the issues you had. I have blog stalked a lot of your training and know you are totally capable of sub-2:45. Sorry the day ended the way it did. I think you are a rock star!!

From Russ on Tue, Apr 16, 2013 at 08:59:27 from 74.114.3.253

Great job Michelle. Like others, I've blog stalked you and was pulling hard for you yesterday. You finished strong even though your race didn't go as planned. Your 5K splits show that you went for it, held nothing back, and that's all you can do on any given day. Sleep lots on the return trip.

From Andrea on Tue, Apr 16, 2013 at 09:01:43 from 72.37.171.52

That's a great performance at Boston...I know it wasn't quite what you were hoping for, but still a solid time! A true accomplishment to run with some of the best in the world. Congrats!

From seeaprilrun on Tue, Apr 16, 2013 at 09:05:38 from 68.102.189.33

Congrats on a hard-fought race. I can understand your disappointment, but there are more races to come, and it was an amazing fight with the stomach issues. Glad you are safe.

From Jake K on Tue, Apr 16, 2013 at 11:13:49 from 24.2.76.138

Hey Michelle - you have a lot to be proud of. Just look at everything you've done in the past year, its been amazing. You went for it on a course that is absolutely unforgiving if anything goes wrong at all. Those stomach issues are a bummer. But to still run 2:51 is really good despite all the stops.

Keep your head high.

From Rachelle on Tue, Apr 16, 2013 at 13:14:16 from 67.199.182.207

Definitely agree with all of the previous comments. You stayed so strong and persevered when things got tough and that says a lot. So frustrating to deal with stomach issues the entire race but you fought through it and finished with a great time. Congratulations on the race and thanks so much for update.

From Sasha Pachev on Tue, Apr 16, 2013 at 13:37:58 from 69.28.149.29

Michelle - come run Utah Valley or Top of Utah. You will not lose so much on the bathroom stops and you will come home with some cash as well. Congratulations on a virtual PR, though!

From Rob Murphy on Tue, Apr 16, 2013 at 13:51:10 from 163.248.33.220

I'm going to remember "I get into the groove in a limited way".

From Clay on Tue, Apr 16, 2013 at 14:32:00 from 66.182.65.162

I didn't even know you were running it kiddo! Stomach issues aside you would have got your PR, stay with it and you will get there! I'm so glad you are okay! It was a sad day for our country and the running community.

From LuzyLew on Tue, Apr 16, 2013 at 17:00:58 from 174.52.135.83

Wow Michelle. Wow. And, also, you traveled like 5 time zones. Sorry the race was trouble. That's why they call those hills between 17-20 'heartbreak hills'. Even more than your race-- you are safe. Way to represent team Italia all the way from HK. You are a rock. So glad your Mama could be with you.

From MichelleL on Wed, Apr 17, 2013 at 04:17:19 from 72.93.40.183

Everyone, thank you so much. Not just for comments on this post but for all of your support along the way. As the race day approached I thought of all of the people who helped made me the runner I am today and the blog is a big part of that. I will comment on a few posts:

Josse--I almost called you, but I was just ashamed to talk to anyone, honestly, but I am feeling better now.

Jake--you are right, this cycle is not a waste. Sometimes it is the things we accomplish along the way to the big one that end up being the best part.

From MichelleL on Wed, Apr 17, 2013 at 04:17:58 from 72.93.40.183

Luz--12 time zones to be exact. Love you!

From MichelleL on Wed, Apr 17, 2013 at 04:18:15 from 72.93.40.183

Sasha--I can't imagine how I could train for a downhill race effectively in Hong Kong. I don't think there is one road I could run that has two miles of 2-6% downgrade let alone longer stretches. Besides, I will only be in Utah in July, so that means Des News which would chew me up and spit me out. I do like the idea of a revenge marathon. It peeves me now I didn't go for a PR at Standard Chartered HK seven weeks ago. I was holding back for Boston. Ha. Not really laughing. . .

From Burt on Wed, Apr 17, 2013 at 08:37:58 from 68.106.9.193

I read your report Michelle. I don't even know what to say. I don't know what I'd do without you.

From Sasha Pachev on Wed, Apr 17, 2013 at 12:22:29 from 69.28.149.29

Michelle - I do not consider Utah Valley or TOU a true downhill race. DesNews, yes, St. George, yes, but 1-2% drop is not the kind of downhill you need to train for. I would be more concerned about the altitude, but truth of the matter is that if you've lived at altitude for some time, you should be OK.

April G is a good example here. She lives in Kansas, so no altitude, no downhill, but she ran great in St. George in spite of the heat.

I think you are perfectly capable of racing in Utah with your preparation.

From reddogrunning on Thu, Apr 18, 2013 at 03:30:02 from 210.87.245.169

Hi Michelle. Good race despite not meeting your goals. I have a route for you that you may consider running for downhill training. I have only done it going up but it would be doable in reverse too. It is 3.5 km long and averages out at 5.5% gradient. It starts from aShing Mun Reservoir (near the taxi stand where you get off for the 10km evening race in July) and you go down towards Tsuen Wan. There is a subway under the main road and you run then on a service road beside Shing Mun Sports ground.

From Superfly on Thu, Apr 18, 2013 at 20:54:18 from 74.211.21.81

Good job all things considered. That's a long trip for a race:) Sorry about the bad stomach.

From MichelleL on Fri, Apr 19, 2013 at 07:21:34 from 42.3.85.107

Sasha--I see what you are saying but I would still consider those aided courses, so wouldn't want them to be where I get a "pr". Also there is the minor point that I cannot come to Utah in those months. I will be in Utah for July only.

Burt--Now I don't know what to say.

Red Dog--good idea. Will keep it in mind for when I do Boston again. Will perhaps attempt it again in a few years.

From Smooth on Sun, Apr 21, 2013 at 15:46:39 from 65.130.2.239

Michelle, I just want to tell you that I think the world of you. You have worked so so so hard and so so so prepared. I'm sorry for the tummy issue. I admire the way you toughed it out. You will get your 2:45. I believe in you! :)

From runningafterbabies on Sun, Apr 21, 2013 at 21:28:19 from 71.195.219.247

Ditto on everything else already stated - but just know that I believe in you and know you were fully capable of your sub 2:45. Great job on all that you have accomplished. Keep your head up - your race will happen!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Taking a week off of running.  Legs quite sore.  Walked alot around Boston though.  Visited China town (lame, but fun to see how overpriced their goods/massages are), Beacon Hill, the Massachussets State House, Little Italy.  

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
0.000.000.000.000.000.000.000.00

Flight home.  But first walked 25 minutes to a grocery store and found some pink and white frosted animal cookies for Mickie, his request from America.  Also brought home: handisnacks, fiber one bars, granola bars, trident, teddy grams, wheat thins, cinnamon toast crunch, easter candy for next year, candy for Ben's junk party.

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
0.000.000.000.000.000.000.000.00

Lost day--got home 5 minutes before midnight.

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
0.000.000.000.000.000.000.000.00

60 min elliptical, oil massage for $12 USD.  Commiserating lunch with Roberto.  He suggests doing Yokohama again in November.  I will think about it.

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
0.000.000.000.000.000.000.000.00

60 min elliptical.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From josse on Tue, Apr 23, 2013 at 10:31:06 from 70.208.1.211

Des news now has a half marathon. If you do decide to do the full maybe I'll do it with you:) We could go do lots of downhill training when you get here.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

60 min elliptical

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
5.790.000.000.000.000.000.005.79

40 min elliptical in the AM

Wanted to run 12k between Ben's events at a track meet in the afternoon, but they ended up being a bit closer together.  This is my first run after the marathon, I checked out my watch after running about a k and it seemed screwy, 7 something pace, then 8 something pace, and the distance wasn't right, etc.  It took me about 2k to realize my watch was still set to miles/min and miles distance because of the marathon in the US.  So then it all started to make more sense :D  I tried to run faster to get in 6 miles by the time Ben did his second event.  Unfortunately only got 9.32k (watch is now reset to k's) at 4:45/k ave.  And I still missed his last event.  So sad.  But I went to his track meet the next morning (an hour travel each way to watch him do a 200m sprint). 

NB 890 Electric Blue Miles: 5.79
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
7.690.000.000.000.000.000.007.69

5:09 pace, woke early and ran around home, slow

NB Charcoal 780 Miles: 7.69
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
7.640.000.000.000.000.000.007.64

4:48 ave pace

2012 MTR Miles: 10.80NB 890 Baby Blue Miles: 7.64
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
7.920.000.000.000.000.000.007.92

Woke up early so stayed up and caught the 5:30 to Tai Wai, started out slow since I basically rolled out of bed and ran to the MTR, so first k was 5:40, then dipped below 5:00 after 3k and fully awake.  Cooler today, 22.5C, 91% humidity

2012 MTR Miles: 10.80NB Charcoal 780 Miles: 7.91
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
7.690.000.000.000.000.000.007.69

Today was Ben's big "JUNK" party, which means we rented a junk boat for 8 hours, and hung out with Ben's friends and some family friends while visiting a couple of beaches on close-by islands.  So I woke up early and ran close to home. Swam with the boys a bit (it was a cold day so didn't spend as much time in the water as we planned).  The party was a success and I am so glad it is over :D

890 Blue Miles: 7.69
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
9.050.000.000.000.000.000.009.05

Easy run, 4:50 pace

First core workout since marathon, at about 90% 

2012 MTR Miles: 10.60NB 890 Baby Blue Miles: 9.05
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
4.350.000.004.000.000.000.008.35

AM: 30 min elliptical then stretching

PM: Arrived at the track with just enough time to jog a single k, then 4 x 1600 (5:40-5:45) at 5k pace.  I thought I might go more like 10k pace (5:50ish), but I am in somewhat of a no-mans land.  I had the choice of going with two guys, one of which would be ahead 10-15 seconds, or with the second group, then I would be ahead 10-15 seconds.  So I started with the faster guys, and just stuck with them.  Only 90 seconds rest, which meant less rest for me.

1 - 5:39, fast guy took off, second guy close, 1:21 rest

2 - 5:42, 1:15 rest

3 - abt 5:38 (was 4:13 at three laps, but didn't lap watch in error), longer rest 2:24 - needed bathroom so jumped in with the second guy at the 300m mark of the last rep, so had to keep going when he finished

4 - 5:39

So happy to be able to go so fast, even though I haven't done fast work in a long time.  It was a short workout, and we were blessed with good weather (it was 28C before a storm that rolled in at 3pm, then dropped to a merciful 22C), so I can tell I am not 100%, but I may not be again, and that has got to be ok.  

NB RC 1600 Miles: 8.35
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From allie on Tue, Apr 30, 2013 at 09:12:11 from 161.38.221.168

looks like you are recovering well from boston. very nice workout!

From runningafterbabies on Tue, Apr 30, 2013 at 12:17:42 from 71.195.219.247

Holy smokes that is a fast comeback! Nice workout.

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
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
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
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
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
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
From emruns on Tue, May 07, 2013 at 09:36:56 from 76.27.114.171

Hope your stomach feels better soon. I've had the same issues the last 5 days. I think I stopped 7-8 times on my run on Saturday. It's clearing up, so hopefully you are on the mend, too. Good luck at your 5k. It's going to go by so fast after running half and full marathons!

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
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
From allie on Thu, May 09, 2013 at 13:24:11 from 161.38.221.168

good run, michelle. i'm glad your stomach is feeling better.

best of luck with the 5k this weekend.

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
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
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
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
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
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
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
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
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
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
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
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
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
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
From josse on Mon, May 27, 2013 at 18:13:29 from 174.255.147.42

Good to see you take some down time:) good luck tomorrow, run till you puke;)

From Burt on Wed, May 29, 2013 at 14:46:46 from 71.216.109.214

Good luck tomorrow!

Josse - gross!

From LuzyLew on Wed, May 29, 2013 at 15:04:06 from 174.52.135.83

I bet you'll surprise yourself. Best times sometimes come after a bit of a break. Good luck!

From LuzyLew on Wed, May 29, 2013 at 15:04:39 from 174.52.135.83

no puking (only dry heaving please).

From josse on Wed, May 29, 2013 at 15:09:23 from 70.208.0.147

They call me Josse grosse

From Burt on Wed, May 29, 2013 at 15:09:57 from 71.216.109.214

Maybe that's why I like you :)

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
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
From josse on Wed, May 29, 2013 at 19:09:05 from 174.255.144.29

Great job on the win, lapping chicks, and running extra distance just to show them who's boss. But no throwing up!?! Oh well there is alway next time;) well done my friend, see you soon:)

From Clay on Wed, May 29, 2013 at 19:55:34 from 166.137.119.29

Nice job kiddo! It sounds like brutal conditions too!!! I don't know how you run in that humidity;)

From Paul on Sat, Jun 01, 2013 at 13:43:27 from 70.59.13.6

Wow, that sounds brutal temp and humidity for a 10K. Nice work!

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
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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.240.000.000.000.000.000.0011.24

4:52 ave pace.  So hot, so hot. abt 30C

2012 MTR Miles: 9.80NB 890 Baby Blue Miles: 11.24
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
7.680.000.000.000.000.000.007.68

4:55 ave pace. 30-32C. Day one of 8 week challenge (points for no sweets, drinking water, eating fruit and veg, keeping food journal, exercising).  

Also tracking heartrate and weight before running for Roberto.  Good times. 

2012 MTR Miles: 9.80NB 880 V2 B Miles: 7.68
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
9.520.000.001.240.000.000.0010.76

First workout from Coach V. (my good friend Roberto Veneziani, who is also the gregarious president of the Hong Kong Italia Running Club). Wore HRM like an obedient athlete. Generally I think they make me feel constricted, but the one he gave me is better than the older Garmin model, so it was ok. Warmed up 10k. SB be 75% hr, which would be 135-140. during first 5k in warm up ave 136 (4:58 ave), then the next 4.08k had ave hr 145 but ave pace of 5:14, trying to slow it down to stay close to 140, last 1k lapped to see how slow I would have to go to keep at 140, but ran 1.1k in 5:55 ave pace, 144 ave hr, so I could not keep hr under 140 even jogging quite slowly, Ended this 10k warm up at the track, where I did 4 x 200m (39,39,39,40). Started to rain during these. I could see the drops but I was so hot I couldn't feel them. But downpoured on the last one. I could feel that. Then did 10 lunges each front, side, back. Then did quick steps up stairs times 2, did high knees up the stairs twice, then did did double leg jump up once., did all the stairs items but forgot the 10xjump from squat, Then did 5 x 200m: 38, 38, 40, 38, 39 hr got up to high 160's on the 200m, and down to 120's before starting again. Ran 1.1k to the Shatin MTR. Almost had a panic attack on the MTR. This happens occasionally when I am dehydrated and hot.

PM: slow 4k with Mickie and JJ did 2.8k with us.  It was raining and nice to spend time like this with the boys. 

2012 MTR Miles: 10.20NB 880 V2 B Miles: 2.50NB 890 Electric Blue Miles: 8.26
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From AmberG on Thu, Jun 06, 2013 at 19:14:09 from 209.33.238.101

Great Workout Michelle,,,,what's your next event?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.540.000.000.000.000.000.007.54

I think I am coming down with something, throat a bit sore last night and this morning, ran to Kowloon Tsai (3.2k) then four laps and back, first 5k only managed 5:22 pace and ave hr was 124, though it had gotten to mid thirties by the end, second 5k was 5:05 pace and 141 hr ave, last bit was 5:28 ave pace and ave hr 143, definite creeping

NB Charcoal 780 Miles: 7.55
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
10.400.000.000.160.000.000.0010.56

Woke up at 3pm unable to fall back asleep, so worked on tax return then went out for a run. 9.64k in 5:03 ave pace (122 ave hr, 114 for first 5k which was 4:56/k pace, 135 for the second 4.64k which was 5:08 pace). Then 8 x 10 sec hill sprints. Did the hill going up to Kowloon Tsai Park, a jogging start for perhaps 3 seconds, was able to go further after a couple. Dodging old people a bit.

PM 3.77k with Michael, he averaged 6:35/k, which was faster than last time.  I told him since we were going less than 4k he could try to keep the pace faster up the hill, and bless him he did. 

NB 890 Baby Blue Miles: 2.40NB 890 Electric Blue Miles: 8.15
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
0.000.000.000.000.000.000.000.00

60 min elliptical, HR about 115

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
13.890.000.000.000.000.000.0013.89

Met Curtis in Tai Wai and ran MaOnShan back loop and added on: 4:55 total pace, 153 ave hr, by 5k: 1st-5:13/k, 139hr, 2nd-4:40/k, 157hr, 3rd-4:42/k, 159 hr, 4th-4:51/k, 158hr, last bit was high 150's, 4:51ish pace, core workout

2012 MTR Miles: 9.80NB 890 Electric Blue Miles: 13.88
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
8.210.000.000.000.000.000.008.21

5:18 ave pace, didn't wear hr monitor, spent a ton of time cleaning as we have our first visitors coming to HK tomorrow night.

2012 MTR Miles: 9.80NB 890 Baby Blue Miles: 8.21
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
8.820.000.001.120.000.000.009.94

11.36k at 5:05 pace, then 4x 200m: 41, 42, 40, 41, then lunges, jump from squat, stair exercises as outlined, then 5 x 200m: 39, 37, 38, 39, 39

NB 890 Electric Blue Miles: 9.94
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
6.520.000.000.000.000.000.006.52

5:12 ave pace

NB Charcoal 780 Miles: 6.52
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
9.760.000.000.000.000.000.009.76

12 in the am slow, 3.7k with sons, niece and broin law slow in the PM

NB 880 V2 B Miles: 2.40890 Blue Miles: 7.40
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
7.700.000.000.500.000.000.008.20

Terrible sleep, abt 5 hours then sleepless, did hill reps instead of HR test: 10x 10', first a 10k at Kowloon Tsai with my niece, 5:27 ave pace, then hill reps, then 2.39k home

NB 890 Electric Blue Miles: 8.20
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
10.970.000.000.000.000.000.0010.97

5:11 pace, (first 5k 5:15 pace, 124hr, 2nd 5k same pace, but 137 ave hr, 3rd 5k 5:07 ave pace 141 ave hr, then last 2.66k at 5:04 pace and 145 ave hr

NB Charcoal 780 Miles: 11.00
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
12.510.000.000.000.000.000.0012.51

20k out and back from Jeju City. 4:59 ave pace, rolling uphill on the way out, the first 2k and last 2k hampered by street lights that are not pedestrian friendly (very car-centric here, reminds me of US). ave hr by 5k was 127, 158, 151, 152. It was way hard to keep the hr mellow on the way out. Sun so bright, hot, uphill, slow, lovely to turn around, got a nice sunburn. I am not used to strong sun. I even put sunscreen on but I guess it dripped off with the sweat. I stopped at two places looking for a sports drink or a coke, something, but they didn't have anything but water, but they were gracious and gave me water. One was a gas station, and one was a mom-and-pop korean restaurant. I found a grocery store 15k into the run and bought a 250ml gatorade.

PM:  11 min walking on the TM then core workout.

NB 880 V2 B Miles: 12.51
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
7.900.000.000.000.000.000.007.90

5:92/k ave pace, easy, hilly, exploring jeju jungman resort area.

NB 880 V2 B Miles: 7.90
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
9.510.000.000.310.000.000.009.82

13k at 5:26 ave pace (5k segments were 5:29/k and 120 bpm, 5:23/k and 137bpm, 5:24 and 140bpm) then 6 x 20 sec hill sprints, on a hill of about 7% grade, then 2.3k back to hotel (5:20/k, 134 bpm).  In South Korea (Jeju Island) by the way.  Blogging in a white terrycloth robe in the middle of the morning.  I love vacations. 

NB 890 Baby Blue Miles: 9.82
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From allie on Tue, Jun 18, 2013 at 20:19:55 from 97.126.223.62

great workout...no better way to recover than in a white terrycloth robe. hope you are having a great vacation.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.670.000.000.000.000.000.007.67

Ran 12.35k really easy, saw some beautiful sights.  Rolly hilly. 5:28 ave/k.  Hr was 105, 138, 144 for segments, hard to keep at the 70% target for today.  Throat feels much better though still stopped and coughed three times during the run.  I went to a pharmacy and got some mysterious Korean medicine I had to have my concierge translate for me.  I basically sprinkle onto my tongue what seems like a packet of yeast then swig from a bottle that tastes like watered down molasses.  It seems to be helping and I haven't noticed any negative side effects.

NB 880 V2 B Miles: 7.67
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
7.460.000.000.000.000.000.007.46

Easy 12k run, 5:25/k pace

NB 890 Baby Blue Miles: 12.46
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
5.263.680.000.380.000.000.009.32

HR max test. 6.35k warm up, then 5.92k at marathonish pace (got hr up to 160-167 in this part, 4:10 ave pace), then up a hill getting progressively faster, I lasted 2:30, but my coach wanted me to go about four minutes before failure. Started hill which progressively got steeper between 160-165 hr and had my watch set to mark 30 sec segments. 1st: 3:59pace, 167, 2nd 4:14 pace, 171, 3rd 4:15 pace 173, 4th 4:10 pace 174, 5th 4:04 pace 175 and I am afraid that is as far as I went--it did feel like I was sprinting at the end of a 5k--a very steep 5k. 2:30 up the hill, got to 173,174,175 over the last three segments. So we can see a trend. Within a few minutes I felt bad and like I should have tried harder, but say if I had gone 1:30 longer and the trend held I still wouldn't have broken 180. Will go do core exercise now.

NB 890 Baby Blue Miles: 9.37
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
8.100.000.000.000.000.000.008.10

A tad rainy--well ok it was more like taking a bath during the hole run.  I was releived to have a less hot run for my first run back in Hong Kong, but was a bit concerned since the river was the fullest I had seen, with mini-rivers flowing to it through and around my socks and shoes.  4:50 ave pace for 13k

2012 MTR Miles: 9.80NB Charcoal 780 Miles: 8.10
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
8.080.000.001.120.000.000.009.20

Quite warm.  8.46k warm up at 5:19 pace, then 4 x 200m: 41, 44, 43, 43.  Then 5 x front, side and back lunges.  Then 10x two leg jump from squats.  Then 2x skip and high knees up stairs, then once two leg jump upstairs, then 5 x 200m on the track: 41, 38, 39, 40, 40, 2.75 cooldown

2012 MTR Miles: 9.80890 Blue Miles: 9.20
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
7.490.000.000.000.000.000.007.49

SI joint hurt first mile or two today, realized I am behind on my Humira shot, 4 weeks, give or take two days.

12.06k easy run 

HUMIRA 

2012 MTR Miles: 9.80NB 880 V2 B Miles: 7.50
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
8.080.000.000.370.000.000.008.45

met Ali and did hill reps. warmed up 8.28k then did 6 x 30 sec hill reps then 4k cool down. 

NB 890 Electric Blue Miles: 8.50
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
14.300.000.000.000.000.000.0014.30

5:16/k pace overall, pace/hr per 5k were: 5:10/129, 5:20/138, 5:15/138, 5:17/140, 5:16/144

2012 MTR Miles: 9.80NB 890 Baby Blue Miles: 14.30
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
10.100.000.000.000.000.000.0010.10

16.26k, 5:23/k pace overall, pace/segment were (hr strap was packed, didn't want to pack it all sweaty): 5:20, 5:21, 5:26, 5:33

2012 MTR Miles: 9.80NB 880 V2 B Miles: 10.10
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
10.130.000.000.120.000.000.0010.25

In the US!  Landed in LAX on Saturday, then drove up to St. G. on Sunday.  I stayed with AmberG in St. G.  Aren't I lucky?  Such a talented, sweet, and dedicated lady.   

Monday morning I ran with AmberG's lady group--there is such a strong group of ladies down in St. G.  Really neat. And they were discussing a great book as part of a book club as part of their group run.  I was trying to keep my hr mellow (sub 140).  I ran 16.13k then did some drills and three strides with Amber and another friend. St G is about half of the elevation jump of my eventual destination, but even so it was really hard to keep hr mellow, was fine first half but creeped up to 147 by the end.

NB 890 Tokyo Turquoise Miles: 10.25
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
9.460.000.000.000.000.000.009.46

Ran with a friend, HR in first 2k was crazy really, it was 190 1 min in, then 207, then dropped to 170 but by 2k was 135.  I think it wasn't picking up my pulse until I started to sweat? So my first 5k ave hr was screwy (160), then second was 145, last 5k was 147 (sorry those are too high, but I wasn't looking at it often, chatting instead) mellow up and down a gradual canyon (1-3% grade).

US miles: 21 

Puma Black Miles: 9.46
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
8.820.000.000.370.000.000.009.19

Ran with Josse, Mack, Rachelle, Aubrey and JenH. Josse and I slowed down to make our pace easier, net uphill up Payson canyon a bit, then net downhill, 13k, then had to run to the bathroom before I could start my strides. Pace/hr for 1st 5k: 8:25/131, 2nd: 8:29/135, last 3k: 8:02/139, then 6 x strides (5:20 pace ave).

US miles: 59 

NB 890 Tokyo Turquoise Miles: 9.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Race: Freedom Festival 10k (6.214 Miles) 00:39:35, Place overall: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.980.000.006.210.000.000.0010.19

I must do this race since it will be at least three years until I will next be in Provo for Independence Day.  I am not in 10k shape, so I thought I would run it a bit differently. I have run this race many times and I usually go out too fast (in the first uphill mile and the second blazing fast downhill mile, or the third .5% downhill mile) then the hills in the second half turn the race into a death march cum humility check, so since I know I am sucking wind because of the altitude and I am not in 10k shape, I thought I would try a different approach and run the first half conservatively.  However money was three deep and it appeared that Kassi was the only one who clearly outclassed me, so I thought I should keep the girl count in mind.  Paul and my three boys were also running.  Paul had gotten into Utah the day before so was suffering from jetlag but was going to muscle through the 10k and the boys were doing the 5k.  

3.6k warm up (120 ave hr), 2 strides, Paul and I chatted with Gary Lew from HK at the start, and I talked with Kassi, and Gary and I started together for the first half mile.  I wanted to keep my hr in the first half around 167 or lower then to try to push the second half and see if I could get my hr above 170, and even up past 175 by the finish (the uphills should help) (I didn't get my coach's email to not look at my hr until after the race).  So I switched my watch to miles that morning to match mile markers: mile 1: net uphill 6:27/158 5th pace in women, mile 2: fast downhill 6:02/166 4th place in women, mile 3: slight downhill 6:22/167 3rd woman, mile 4 slight uphill, started trying to close gap on #2 woman 6:21/170, mile 5 was slight net uphill but had an uphill then a downhill, 6:19/172, I passed #2 girl at about 4.5 miles, still alot of race to run, mile 6 all uphill, passed a couple more guys, but the uphill was hard b/c dodging lots and lots of slow 5kers 6:37/172, last .25: 5:38 pace despite dodging racers and 173 hr (I know my hr got higher than 172/173 but those were the averages for the splits recorded by my watch).

I was really happy with how I ran the race.  Ironically, I think this is the best race I have done on this course strategically, even though it is my worst time since 2007.  I know I ran it well for the shape I am in + altitude woes. 

US miles: 23 

NB RC 1600 Miles: 6.25NB 890 Tokyo Turquoise Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From josse on Sun, Jul 07, 2013 at 21:21:56 from 70.208.6.45

Great job on picking off all those girls, you are a rock star!

From runningafterbabies on Fri, Jul 12, 2013 at 21:39:58 from 174.52.130.66

Boo yah girl. You an a perfectly executed race. When are we getting together again?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.500.000.000.000.000.000.008.50

Gentle up and down Provo canyon, 135 hr ave for whole run, Ran with Rachelle a few minutes since we both happened to be running on the trail at the same time.

 

Puma Black Miles: 8.50
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
13.500.000.000.000.000.000.0013.50

Ran with Josse, MacK, Rachelle, AmberD, and others

US miles 21 

NB 890 Tokyo Turquoise Miles: 13.50
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
15.690.000.000.000.000.000.0015.69

Now at West Yellowstone, about 6500 ft. It was cold when I started, too, it is about 40-45F at the start each morning. The area where we are staying is pretty flat, though. I carried a water for about 6k, where I would be 5k out on the way back. 5k paces/hr were: 5:15/111, 5:15/133, 5:15/136, 5:08/143, then started 5k of tempo, I thought it was a progression to HM (I didn't read well enough) but I was having a hard time getting into a really hard gear. After 1.53k, my watch died, and I had gotten to 4:20 pace/154 hr, then I tried to keep the effort increasing to the end, and I may have even gone a bit more than 5k, but no hr/pace info, core workout

NB 890 Electric Blue Miles: 15.70
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
7.890.000.000.190.000.000.008.08

12k, then 10 sec hill sprints, though I could only find a hill that is perhaps 3-4% grade, so they were a bit more like strides, 3:24 ave pace for fast bits

NB 890 Electric Blue Miles: 8.10
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
7.960.000.000.780.000.000.008.74

Had to switch Wed/Thurs workouts because of early whitewater check in. Started run at 5:28am, really not a safe time to run in Montana grizzly country, so ran with bear spray and around a 2k loop in the neighborhood, 6k warm up at 5:15 pace/133 hr, then did 30" on/off fartleks at 3:44 ave pace for the on bits, 5:41 pace for off bits, then cooled down at 5:18 pace/146 hr to get to 14k

NB 890 Electric Blue Miles: 8.75
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
11.230.000.000.000.000.000.0011.23

still freaked out by bears so carrying spray and running a bit too fast, 5k paces/hr were 5:10/135, 5:10/147, 5:05/149, 5:05/151, core workout

NB 890 Tokyo Turquoise Miles: 11.23
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
9.410.000.000.000.000.000.009.41

Pace/hr per 5k: 5:22/125, 5:12/135, 5:07/139

NB Charcoal 780 Miles: 9.41
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
17.450.000.000.000.000.000.0017.45

Felt so much better in this run, like I have finally figured out how to breathe up here. Last run in Yellowstone so just in time. Pace/hr per 5k: 5:13/130, 4:59/138, 5:00/139, 4:54/147,4:44/152

NB 890 Tokyo Turquoise Miles: 17.45
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
10.140.000.000.400.000.000.0010.54

I met Josse and a friend at the story telling park and we did a 10 mile trail run.  I thought I was used to altitude but I still felt like I was hanging on.  A preview of the Des News marathon. Nice to be running with friends again.  Then 10 x 15 sec hill sprints.

US miles: 9 

NB 890 Tokyo Turquoise Miles: 10.54
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
9.320.002.480.000.000.000.0011.80

Met six other people for a run, we drove up Provo canyon and south fork for some downhill training. The first 7k down was the steepest, then it was 1-3% until 16k, and I had to go out 1.5k further and back 1.5, which was flat. Workout was 14k easy then 4k at hm pace, then 1k cool down. Paces/hr per 5k were: 4:28/140 (trying to keep up with ladies for a couple of k, then let them go), 4:32/138, 4:43/142 (4k), 3:50/169 (4k hmp tempo, legs felt wobbly already at the start because of the downhill, I think I went a bit too fast, I felt in oxygen debt the last half k and I saw my hr had jumped to 184 by the end, though it was mostly in high 160's and averaged 169). 1k cool down

US Miles: 9 

NB 890 Electric Blue Miles: 11.81
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From JulieC on Thu, Jul 18, 2013 at 11:27:26 from 63.224.116.137

Hi michelle. Could u link me to that heartrate training u follow? Thanks. Good luck at des news maratbon!

From JulieC on Thu, Jul 18, 2013 at 11:27:55 from 63.224.116.137

Btw i love,your blog title. :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.450.000.000.000.000.000.0011.45

 

 I met Mack, Aubrey, and AmberD at the mouth of Hobble Creek and went up and down easy (not as easy for me as for them--I was  sucking wind--still not adjusted to altitude like I think I should be).

Met Luz and Marion at the SF reservoir for a swim and visit.  Way fun. Swam slowly across the Res with Luz.  It got me a bit out of breath but didn't phase her.

Core workout. 

US Miles: 23 

NB Charcoal 780 Miles: 11.45
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
9.240.000.000.000.000.000.009.24

Warmed up 5.65k 5:22 pace, then did a mellow tempo for 30 minutes, 6.44k, it had four hills and two downhills, 4:40 ave pace, ave hr was 157, but got up to 160's by the end. 3k cooldown

NB Charcoal 780 Miles: 9.24
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
9.390.000.000.000.000.000.009.39

8:26/mile, 135 ave pace

NB 890 Tokyo Turquoise Miles: 9.40
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
17.520.000.000.000.000.000.0017.52

8:11 pace, ran with Josse, Mack, Aubrey and Amber through good old SF riverbottoms

35 us miles

NB 890 Electric Blue Miles: 17.52
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
5.070.000.000.000.000.000.005.07

8:51 pace, slow through Cedar Hills, mini taper before marathon

NB Charcoal 780 Miles: 5.07
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
3.740.000.000.000.000.000.003.74

Small easy run, 8:45 ave pace, 133 ave bpm

NB 890 Electric Blue Miles: 3.74
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Race: Deseret News Marathon 2013 (26.2 Miles) 03:06:28, Place overall: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.0026.340.000.000.000.000.0026.34

I decided to do this race because Josse was and my coach said the half or the full would be better than the 10k since I am trying to build my mileage at this early phase of training. So I came in mostly altitude adjusted (have been here since July 1st) and a bit chubby and out of shape, as all my runs have attested (trying to hang on as the ladies chat, etc).  I wondered what it would feel like to be running a marathon knowing that it is my tenth marathon and virtually guaranteed to be my slowest (prior slowest was Ogden marathon 2008 at 3:02).  I hoped it would still be a positive experience and more “fun” even though I am undertrained, because I hoped to be able to run with Josse and Mack and Aubrey (the last ended up not being able to come) for much of the race. 

I rode up with Josse and her mom to Ericka’s house the night before (thanks Ericka again—nice pad!).  I took my ambien at 8:02pm and set my alarm for 3pm but we didn’t tuck in until 9:45pm or so, so my speech got slower and sentence construction got more and more difficult before bedtime :D  Woke up 5 til 3am, felt pretty chipper, but by the time we had got half way up the canyon in the bus I was feeling tired.  It felt so weird going into a marathon with little expectations and preparation (longest run was two 17.5 milers).  So I kept pinching myself.  No good success in the port a pots but I wasn’t worried.  It was just going to be a fast long run so no prob making pit stops along the way.  I saw and chatted with Allie who seemed excited and ready to go, and she helped lather me in glide (on my back only I should clarify, I could reach everything else). 

I have never run a marathon with a hr monitor or a hr plan, so here’s the plan.  My coach says that the ideal marathon racing level is about 85% hr for the middle of the race, with some creeping at the end.  Considering my condition and preparation, he advised 75% hr for first 5-6k then 80-82% for most of the race, with the option to creep up at the end.  Josse said she was on board to follow my watch and Mack said she would follow suit.  Mack’s brother also was with us and in a similar condition.  So we all started about 3-4 rows from the start of this very small marathon (500-600 people?)  Here’s how the race went:

Mile Pace HR HR % Note
1 7:04 155 84% My hr started high (false readings—not sweaty enough) then calmed down toward the first mile mark
2 6:42 139 75% Hr now on track, Josse, Mack, Mack's brother and I are all running together.  I rip off my tshirt Josse gave me after 1.2 miles because the temps were comfortable
3 6:40 135 73%  
4 6:55 150 81%  
5 7:08 157 85% Already flattening it seems--I thought this mile was supposed to be downhill?
6 7:35 154 83% The uphill starts
7 8:14 157 85% A girl passes us as we go uphill, I think to myself, "that skinny girl is a gazelle and the laws of gravity do not apply to her"
8 7:44 153 83%  
9 6:44 147 79% after the 8th mile, the 2 mile long hill ends and we see a group of four ladies in front of us and a guy spectator tells Mack Josse and I that we are ladies 8, 9 and 10.  We know we are running conservatively and we will pass these ladies, just not sure when. They are just ahead of us at the 9 mile mark, which is close to the 1/2 marathon start, and Josse grabs a water bottle conveniently left by someone else (a new sealed one) and she shares with us.  
10 7:11 152 82% In this miles we do  a 1/4 mile out and back bit which allows us to see the front ladies (except #1 Allie who is already gone, gone gone). There is a purple lady and a pink lady quite a bit ahead of the rest of us.  We make a move on the 4 lady pack during the turn around and the gazelle and another chick respond.
11 6:50 152 82% By this mile, I pull away from Josse and Mack a bit with two ladies. I take a first gu in this mile.  We chat and get to know each other a bit.  She is very nice and admits she loves the uphills.  Our conversation makes the next couple of miles go by well, but I am troubled because gazelle's breathing is much more relaxed than mine.
12 6:54 150 81%  
13 6:58 149 81%  
14 6:51 151 82%  
15 7:20 155 84% Somewhere between mile 11 and 15 I stop for  a not so fast potty break, probably adds 45-60 sec then I make up some of it with a surge, I guess it might be here b/c of the elevation and the split, Josse, Mac, 1-2 other girls and some guys pass. Some take a couple of miles to catch
16 6:55 158 85% I catch up with Josse who is running with Cam somewhere around the 16 mile mark, and take a noncaffeinated strawberry gel provided by the race right before the 16 mile mark.
17 7:05 156 84% Cam counsels Josse and I to be patient, that there is a lot of race left.  Josse and I both agree, but I still feel compelled to break away after running with them for a bit.  It was pretty irrational because in assessing everything, my HR was too high, I was close to the distance of my longest run and still had 9 miles to go, my quads felt sore from all the downhill and my left knee hurt.  There were no girls ahead in sight, still I felt like I should push, so I did, thinking, "I will crash but ok"
18 7:21 160 86% Mile 17 and 18 on Wasath feels uphill but the course elevation shows a slight downhill.  My pace is maintaining but hr rising.  I respond by paying less attention to my HR
19 6:56 160 86% When I turn onto Foothills I am in 5th place (Allie, purple girl, pink girl and gazelle), but I can see pink girl.  I am sore but think, "ram in the thicket".  She is great motivation and I slowly reel her in.  I am also running scared of Josse behind, fearing my agressiveness will increase my pain and bonk magnitude in the last few miles.
20 7:07 161 87% Pass pink girl somewhere around 20.  I think I can see gazelle but she is way ahead.  My shoe comes untied and I need to go potty again, so I run with an untied shoe for about half a mile.
21 8:06 161 87% Port a pot stop and tying shoe at the same time, not super fast, about 3-5 guys pass me back but no girls
22 6:37 156 84% Sweet downhill, mile 2 of the 10k.  I am thinking, "I feel good, lets hope this lasts for a couple more miles".
23 7:03 161 87% This mile has some downhill and the uphill to south temple.  I try to close the gap with gazelle, but not really on the uphill.  The uphill is about 300-500m and I just relax up the hill, I didn't want to get in oxygen debt.  Then I push it again when I turn the corner and head down south temple.  She is 1.5 blocks ahead
24 6:47 159 86% She is 1 block ahead
25 6:37 160 86% I get within 75 or so meters but have a moment of doubt "Who would know I was in striking distance if I wimp out now and don't try?"  But I be brave and remember the ram in the thicket Sasha-stat (99% of all people who come into sight after being out of sight toward the end of the marathon are yours for the taking).  So I surge some more.
26 6:54 168 91% At about 25.2 I pass gazelle, and she says good job, a good sign, but right after we turn onto the last dreaded long uphill stretch.  Perhaps 1-2% elevation gain for perhaps 800m, and my eyesight is not good enough to see if the end of the race is at the end of the stretch or if there were turns.  I told myself to act as if this stretch were the end. Then I tell myself that gazelle is good at uphills and to surge with good hill form (learned from uphill sprints!) and if she is surging I am too and hopefully that will break any spirit left in her.  So for this half mile stretch I surge about three times, then have to turn a corner.
0.34 6:34 pace 168 91% I know where I am finally and have to turn one more time then kick the best I can to the finish.

 At the race food area someone asks if I was the third girl, and I said yes, and he said, “You are the gazelle!  You finished so strong!”  Wow, cool that the nickname I gave skinny hill-girl was applied to me.  Then when I picked up my bag, the guys there asked, “were you the third girl?  You are the gazelle!  You have some girls hatin’ you!  You passed them.”  That was cool. 

I am so happy with this race.  It is funny to have my worst performance in a race also be my best.  My overall time is the worst of all marathons, but I had no drop off in pace at all, so I ran it with the best effort distribution.  Over 24 hours later, I am also happy that I could feel pleased with a slower performance.  I may never be at my A game again, with Phd school starting in under two months, and I would still like to find joy and participate in races.  I am kind of a competitive person so I wasn’t sure if I could find pride in a slow time.  But I do, and that makes me happy :D  I feel like an old woman today but I feel like I have more roads to run, more races to run, more running buddies to make and to learn from.

NB 890 Electric Blue Miles: 26.34
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Clay on Thu, Jul 25, 2013 at 20:17:57 from 71.195.208.140

Nice race Kiddo!!! I wish I could have seen you why you were here. Take care!

From seeaprilrun on Thu, Jul 25, 2013 at 20:30:07 from 205.172.12.210

this is an interesting report to read! congratulations on this being your slowest/happiest marathon--but I somehow doubt this is the end of your speedy road. I enjoyed the tone of joyful acceptance--it's just nice to run, isnt it!? Great job! I've always looked up to you on this blog.

From allie on Thu, Jul 25, 2013 at 21:45:10 from 97.126.223.134

ram in the thicket!

i am glad that you are happy with this race and can see the many positive things about your performance other than just the time. you certainly ran the course well and finished so strongly -- 6:37 for mile 25! i love that you pushed through and fought for position all the way to the end -- overtaking someone for a podium finish at 25.2 -- yeah, there will be some hatin' ;) you looked great coming in -- very strong. i agree that you were the gazelle.

it was so nice to see you again. enjoy the rest of your time here and safe travels back to HK. and good luck with the PhD!

From Smooth on Fri, Jul 26, 2013 at 04:29:35 from 121.44.250.224

Good job Michelle, the gazelle!!! :) :) :) Very nicely done!!! You are a class act! :)

Best wishes with your PhD!!!

From Kam on Fri, Jul 26, 2013 at 09:51:51 from 68.66.163.179

Your recap is great. It's fascinating to hear what is going on in your mind in the late stages. I guess the haters should train a little harder so they don't get passed at mile 25...

From Tarzan on Fri, Jul 26, 2013 at 10:51:11 from 63.255.172.2

Great job, Michelle Gazelle!

From josse on Sun, Jul 28, 2013 at 20:51:19 from 70.208.1.162

Fun times, I'm so glad we got to run most of this race together:) and you are such a great finisher. Great job, until next time....

From Cam on Thu, Aug 01, 2013 at 12:08:24 from 67.222.234.132

You ran an awesome race Michelle! Congrats

From runningafterbabies on Thu, Aug 01, 2013 at 12:11:31 from 174.52.130.66

Nice job passing gazelle there at the end! Des News redemption is sweet and so is the $450 you will take back to China. Happy and safe travels. I will look forward to your next visit.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

55 min pool run with Josse.  Quite sore.

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
0.000.000.000.000.000.000.000.00

19 miles bike ride with Josse and MacK.  I was done by about 11 miles but unfortunately we had quiate a ways to get back to the car. Averaged 5:19/mile.  I was on a mountain bike but the ladies were on a road bike.  I was in flappy running shorts.  Bad call.

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
6.210.000.000.000.000.000.006.21

8:30 pace.  Legs feel sore.  Ran uphill then downhill in Corona CA.  Also feel fat :(  Too much rich American food.  Too little self control.

NB 890 Electric Blue Miles: 6.21
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Andrea on Fri, Aug 09, 2013 at 20:34:32 from 67.177.11.154

Is it a completely different food culture in Hong Kong? Healthier? Less?

From MichelleL on Fri, Aug 09, 2013 at 21:03:21 from 42.3.85.107

Hi Andrea. That is such a difficult question. Overall, I think the food culture is healthier only because of portion control. I think overall americans eat more. They also focus less on sweets and dessert in HK. However, they do not eat much raw veggies and they don't tend to slightly cook their veggies, they slay them with heat and oil. I don't eat much of the local cuisine, though. I prefer Shanghainese, Indian, Thai, Japanese, Italian, etc to Cantonese food (which is bland and oily). I can eat as healthy here as I put my mind to it. The issue with my eating in the US is that I feel like I am making up for lost time, and I am vacationing and when I am cooking it is in someone else's home, so it's not a good situation for keeping/getting in racing weight. I pretty much let go after the marathon, have gained, and am now back in HK and battoning down the hatches. I am not sure I will ever be as skinny as last winter, but it would be nice to drop half of the 10 pounds I have gained since February (half pre-US, half in the US).

From Andrea on Fri, Aug 09, 2013 at 21:21:51 from 67.177.11.154

It's so interesting to me how the diets differ in other cultures. I do think that portion control is the biggest factor in the US, although there are lots and lots of other factors that make the US so fat.

I always find myself a little out-of-control with eating when I go home (my family in TN makes really good fried, buttery foods). It's as if I'm making up for all the lost time, as you said, and I usually refuse to weight myself for a few weeks afterwards :)

The weight may take a little time to come back off, but it will! I wouldn't worry about it too much.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.160.000.000.000.000.000.007.16

Went to Magic Mountain yesterday so I waited until evening to run today.  It felt really yucky.  I do not like evening runs.  So I ran shorter today and will run a bit longer tomorrow to get overall mileage right.  8:48 ave pace, 133 ave bpm

NB 890 Tokyo Turquoise Miles: 7.16
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
8.130.000.000.000.000.000.008.13

5:26 ave pace, felt better than yesterday because it was a morning run.

 

NB 890 Tokyo Turquoise Miles: 8.12
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
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
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
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
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
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
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
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
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
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
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
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
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
From marion on Tue, Aug 20, 2013 at 09:59:48 from 65.130.31.232

Maybe you're just in really REALLY good shape ;)

From josse on Sun, Sep 22, 2013 at 14:20:36 from 70.208.3.171

Miss seeing your blog posts:( hopefully you are still running strong. Did you start school yet?

From Smooth on Thu, May 29, 2014 at 21:41:46 from 65.130.244.98

Hi Michelle! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1449.29149.10114.4352.790.000.000.001765.61
2012 MTR Miles: 951.00890 Blue Miles: 254.87NB RC 1600 Miles: 91.76NB Charcoal 780 Miles: 363.92NB 880 V2 B Miles: 132.80NB RC900 Black/yellow Miles: 46.25NB 880 V2 A Miles: 21.69NB 890 Grey Miles: 14.17RC 1400 Miles: 55.60NB 890 Baby Blue Miles: 233.26NB 890 Electric Blue Miles: 319.67NB Ionix 3090 Miles: 20.10NB 890 Tokyo Turquoise Miles: 163.54Puma Black Miles: 17.96
Night Sleep Time: 4.00Nap Time: 1.00Total Sleep Time: 5.00Weight: 124.87
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