Denouement

April 27, 2024

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

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.

Click to donate

to Ukraine's Armed Forces

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

Sat, Aug 04, 2007

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Trainer 1 Miles	Trainer 2 Miles	Racer Miles	Total Distance
11.28	5.00	0.00	0.00	0.00	0.00	0.00	16.28

My goal today was to run about 15.5-16.5 and to run 5 miles marathon pace somewhere in the second half. Overall pace was 8:11!

I started the marathon pace after 7 miles. Ran on average 7:25 throughout the five miles. The first mile was a 7:29 which was disappointing but for some reason the Spanish Fork winds were stronger than usual and we were headed straight into them that mile. THe next mile we dropped to 7:17, then the third had the hill before Osborns so 7:24 for mile 3. Mile 4 was a 7:19, and mile 5 had the Zephur hill and then a gradual uphill beyond that, so the best I could do was 7:35. Our water/gatorade drop off was in the middle of the 5 miles, so that is cheating somewhat to have a break (probably 4 minutes) in the tempo run, but I'll make it harder next time I do this by waiting until after the break.

The marathon pace miles reduced my overall pace, but my pace was faster than last week, not considering those miles, probably about 8:30 average. I think I will try to do these "marathon pace" tempos within my long runs every other week.

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

Comments

From Brent on Sat, Aug 04, 2007 at 19:23:27

It seems, unless it has been 30 years since your Hobble Creek and 5K PRs, you certainly have the talent to reach your 3:10 goal at St.Geoge and a BQ. Good luck at St. George.

B of BS Rools out

From Tom on Sun, Aug 05, 2007 at 03:32:46

Great run Michelle! Waita hold the tempo the last 5 miles, this is just the kind of training you need to be doing. If you can do a run like this or 1/2 marathon race on off weekends and get 2-3 20+ milers in the other weekends you'll be ready to crank out that sub-3:10.

From Sasha Pachev on Mon, Aug 06, 2007 at 12:26:12

Very good run. Looks like your fitness is gradually improving. Some thoughts on your training:

Do not trust the Garmin on the distance on one measurement. Back it up with special marks, and always evaluate your fitness for the day by how fast you are running from mark to mark rather than by what your Garmin is showing. When the Garmin is really off, it is easy to spot, you are getting some impossible times. However, more often than not it is off by about 2% on either side. That is an error that is small enough to not trigger any alarms in your mind, but at the same time, it can easily lead to an erroneous evaluation of your fitness, which in turn may trigger erroneous changes (or the lack thereof) in your training.

Second, I noticed you do a lot of hard uphill running. I think hard uphill running is good once your fitness level is very high, and when you are training for a race that is mostly flat or uphill. In your case, you have done maybe only a couple of months of decent base training, and you are training for a mostly downhill race. So in that situation I would recommend running uphill easy (well, you have to get up before you start going down), and do the majority of your hard running on the downhill. St. George does have some uphill, but it is only about 20% of the race, and most of it is not bad, only 0.5-1% grade. The key to success in St. George is to be able to use the downhill effectively - go fast without breaking, so that at mile 20 you hit a decent split, and your quads are still available for the final push.

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