Rain or Shine the Road is Mine

January 08, 2009

Vibram FIVEFINGERS W103 CLASSIC

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

Location:

Woodland Hills,UT,84653

Gender:

Female

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

Unaided:

5K - 17:11 (track Pre-kids and at BYU) (1998)

10K - 35:48 (track Pre-kids and at BYU) (1998)

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

Aided:

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

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

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

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

Short-Term Running Goals:

10K - sub 37:30 flat

5K - sub 18

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

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

May 17 - Ogden 1/2 marathon

June 14 - Provo River 10 Miler

July 4th - Freedom Festival 10K

July 24th - Deseret News 10K

August 9th - Provo River 1/2 marathon

August 23 - Hobble Creek 1/2 marathon

Sept 6 - Spanish Fork 1/2 marathon

Oct 4 - St George marathon

Long-Term Running Goals:

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

Personal:

I used to run for BYU, but only after trying out three times and finally walking on, so I was never a star. However, it was wonderful to run with great people and under Coach Shane. When you run with fast people, you can't help to improve! I graduated BYU in 1998, and didn't run a race until 2002, after having my second child. My hiatus and other crazy life commitments have made my competitive running suffer, but the last couple of years I have tried to get back into it the best I can. I have been married since 1996, to Paul Lowry, who is a runner himself. I have three boys (my three rascals), ages 8, 6, and 4.

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

Sat, May 03, 2008

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

13.35 7.00 0.00 0.00 0.00 20.35 0.00 20.35

Met MacK, Josse, and Kevin K in Springville for a Hobble Creek run. I ran two miles (6:48 then 7:50, so there was one marathon paced mile right away) before everyone else showed so I would get 20 miles, and I was able to stretch before we left. I drove us up until 5 miles from the top then we ran up at a relaxed pace.

Ave pace for five miles up approx 9 minute pace

Then we hit the bathroom, ran one mile easy down and started our six mile tempo

1 - 6:51, we started faster than this then backed off,

2 - 6:49

3 - 6:43

4 - 6:46

5 - 6:28

6 - 6:45

I felt like I was holding back for all of the miles except mile 6, which had some unwelcome uphill parts. It felt like the right effort level for Ogden, conversational almost. I felt like I was walking a fine balance between pushing it and holding back. Ogdens first 8 are downhill, but not as steep as Hobble Creek, so I am thinking I should be between 6:45 and 7 minute miles, depending on the mile and how I feel.

We then ran up to meet MacK and Kevin, who didn't tempo as hard as us. Josse gave me a lecture about taking the rest of the run easy :) Which I totally did. We were still in a gradual downhill so the rest of our splits were good. Josse took off with 2 miles to go and I was like, Good for her, but my legs are done! I did do some sub 7:30 miles in there, but am counting those as easy since they were downhill.

I am really pleased with the run. It felt good. I think the marathon will wipe me out by the end but it should be enjoyable for the most part :)

Ave pace 7:48

weight 125

first time I did an ice bath this morning after the workout. Boy was it cold!!!!!

Night Sleep Time: 6.00	Nap Time: 0.00	Total Sleep Time: 6.00

Comments

From carrie on May 04, 2008 at 00:37:20

Ice bath? ouch! Do you think it helped enough to make it worth it? I've never tried one. Which marathon are you doing?

From MichelleL on May 04, 2008 at 09:48:06

Hi Carrie - I definitely think it was worth it. I am a firm believer in ice baths, but only after runs that strain the muscles significantly. I think it quickens recovery time and reduces inflammation. It's like icing a problem area, only your whole lower body is the problem area! I am doing the Ogden marathon in two weeks. I won't be tapering much though, this one is a train through marathon. I am targeting St. George and perhaps a January marathon outside of Utah.

From MichelleL on May 04, 2008 at 09:49:00

When I said it was my first time doing an ice bath I meant for this year. I did them often last summer.

From Benn on May 04, 2008 at 15:42:48

What a run, Michelle! And I noticed you are back at the "magic number" you wanted. Congrats! Keep up the great work! And I'm sure you are going to be a fierce competitor at Ogden! Are you doing the full or half?

From MichelleL on May 04, 2008 at 17:41:43

Heaven help me I am doing the full marathon. I will be holding back the first half in hopes I will have something left in the second half and can start racing then.

From Benn on May 04, 2008 at 17:43:49

Just bring silly string in your waist band and then when you get to the half mark, stop, take it out, and draw an arrow pointing to the side of the road and put "Follow this Arrow! for full 26.2"

haha or just draw a smiley face and sign it "M-Dawg Rocks! Go FRB! Slice and Dice"

You'll do fine :-D

From Brent on May 04, 2008 at 19:30:37

MichelleL - is this your first time doing Ogden? Just my thoughts, it is difficult to hold back too much, need to take advantage of the first easy 7 miles. The next 4 miles with caution, then caution getting to the turn down Ogden canyon. You have likely ran it before, so, just rambling. Have a good race. Darn, wish I would be there.

Stay Kool, B of BS Rools out

From MichelleL on May 04, 2008 at 19:57:39

Brent - I have never run it. I ran the 2005 Ogden half marathon as my first ever half marathon and I remember it being downhill. I will take it easy, but still try to take advantage of the downhill. I guess just try to keep it easy and fast if possible. It's hard because I know I have a shot at top 3 if I race it, but I also have a big chance of blowing up in the second half if I race the first half. My mileage has just been too low over the last several months for the endurance I will need for the perfect race.

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