Denouement

Week starting Aug 11, 2013

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Location:

Kowloon Tong,Hong Kong

Member Since:

Jul 02, 2007

Gender:

Female

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

Unaided:

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

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

10K - 35:34 (road - Shek Mun 10k 12/12)

1/2 Marathon 1:19:44 (UNICEF HM 11/12)

Marathon 2:47:08 (ING Hartford Connecticut 10/10)

Aided:

St. George Marathon 2:50:40 (10/08)

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

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

Short-Term Running Goals:

PR 1/2 marathon AGAIN


Long-Term Running Goals:

Break 2:46 in Boston!

Personal:

I used to run for BYU, but only after trying out three times and finally walking on, so I was never a star. However, it was wonderful to run with great people and under Coach Shane. When you run with fast people, you can't help to improve! I graduated BYU in 1998, and didn't run a race until 2002, after having my second child. My hiatus and other crazy life commitments have made my competitive running suffer, but the last couple of years I have tried to get back into it the best I can. I have been married since 1996, to Paul Lowry, who is a runner himself. I have three boys (my three rascals), ages 12, 10, and 8.

After a great 2008 season, I was injured and eventually diagnosed and cross-diagnosed with Ankylosing Spondylitis, a type of arthritis disease, which precludes running for all but the most stubborn.  So I am on medications, trying to stay healthy, and seeing my PT often.  And running!  Now beating the streets in Hong Kong.

Miles:This week: 0.00 Month: 0.00 Year: 0.00
NB RC900 Black/yellow Lifetime Miles: 183.31
NB RC1300 Red/Black Lifetime Miles: 195.31
2012 MTR Lifetime Miles: 4035.70
890 Blue Lifetime Miles: 310.55
NB RC 1600 Lifetime Miles: 96.76
RC 1400 Lifetime Miles: 90.60
NB 890 Baby Blue Lifetime Miles: 233.26
NB 890 Electric Blue Lifetime Miles: 319.67
NB 890 Tokyo Turquoise Lifetime Miles: 163.54
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
35.312.006.700.250.000.000.0044.26
2012 MTR Miles: 41.20NB 890 Tokyo Turquoise Miles: 35.12890 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
9.330.000.000.000.000.000.009.33

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

PM core workout 

2012 MTR Miles: 9.80NB 890 Tokyo Turquoise Miles: 9.33
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.222.001.110.000.000.000.009.33

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

2012 MTR Miles: 9.80890 Blue Miles: 9.80
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.140.000.000.250.000.000.008.39

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

2012 MTR Miles: 10.80NB 890 Tokyo Turquoise Miles: 8.39
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
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
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
35.312.006.700.250.000.000.0044.26
2012 MTR Miles: 41.20NB 890 Tokyo Turquoise Miles: 35.12890 Blue Miles: 9.80
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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