Denouement

Week starting Apr 01, 2012

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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.

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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
58.100.008.001.900.000.000.0068.00
2012 MTR Miles: 62.00NB 890 Turquoise Miles: 23.53NewB 890 Orange Miles: 4.82RT1100 Black/rainbow Miles: 12.00NB 890 Grey Miles: 27.65
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
8.510.000.000.000.000.000.008.51

I was concerned about if I would be sore from Saturday, but a nice walk on Sunday and some stretching helped and I felt good today.  After a slow start, I dropped the pace, and ended up with 4:45 ave pace/k.

PM: core workout 

 

2012 MTR Miles: 9.80NB 890 Turquoise Miles: 8.51
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.840.008.001.900.000.000.0021.74

AM: 4.92 miles on the TM easy.  Planning to join Alison with her workout in the PM.

At lunch I met with Coach Paul Wright, who is the head coach of the Hong Kong teams and a member of my congregation in HK.  We discussed my plans and how I could train with Alison Chow, the top female marathoner who is back in HK.  I am excited to train with her again. 

PM: 8 x 2k (1 lap jog between) on the track with Alison.  Coach Paul told me that the pace would be 3:50-3:55.  That is nice, my 26k race pace.  4.3k warm up. But at the track after the warm up, he said the pace would be 90/lap, or 3:45.  That turns this workout into a totally different beast.  I adjust into "Try to survive the workout, hang onto the back of the pack" mode.  Alison had about five male pacers in the workout, then it was me and her.  There were four coned off patches it the first lane of the track.  Two on the first 100 curve, one right before the 200m mark, and one as you curve at about 220m.  Since the workout is 40 fast laps, I knew that I would hate these cones for forcing me on the outside of lane one at these spots.  I tuck behind Alison in the pack.  I know that theoretically I should lead at times, but I am not wanting to go any faster than 90 and I am not sure I can even do the whole workout.  There was a bit of wind, but there is also some psychological strain/benefit (it can be both, right?).  The pack generally got 88-89 on the first lap (so I was 89-90).  My first four were 7:31, 7:31, 7:31, 7:31 (hit the toilet and take a gu in the fourth rest instead of lap jog). I should mention it was hot--about 80F and humid, so we were drinking from our water bottles after every rep except the first one. 

In the fifth rep I felt the pack slow in the 4th lap, so I take the lead and I get a 90 sec lap, then once ahead break out a bit and get 7:26.  I think, dang it! Now I have just raised the bar.

In the sixth one, I surge again when I feel the pack slow, and get 7:23, though my middle laps were a bit saggy (89-90).

In the seventh one, Coach Paul tells me to go "easy" the first three laps (to stay with the pack), then stride out.  I pretty much obeyed (at least 2.5 laps with the pack, though I think I lead it after 1.5). 7:21 I try to focus on running relaxed through it.  That's the purpose, to try to learn how to run relaxed at a faster pace.

In the eighth one, Coach Paul tells me to stay with the pack for the first two laps before opening up.  I do that.  First lap was 89, the second I think was 87, the rest were faster, 7:11. 

This has to be the longest and hardest and most successful track workout I have ever done.  These longer workouts will reap some dividends, I hope.  Just 3k cool down. 

NewB 890 Orange Miles: 4.82RT1100 Black/rainbow Miles: 12.002012 MTR Miles: 11.20NB 890 Turquoise Miles: 4.92
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
6.000.000.000.000.000.000.006.00

Met Alison at HKSI for 45 minutes of pool running, though I did do two laps of swimming to show her how bad my running form is.  It was horrible.  I felt like I was going to drown.  Swimming is not my forte.  Then I got into running clothes and did 6 miles easy (was going for 40 min but had no watch).

PM: core workout 

2012 MTR Miles: 11.20NB 890 Grey Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.500.000.000.000.000.000.0013.50

Ran with Solange.  Easy 20k run with 12 x 1 min on/off fartlek.  Next big workout is a big tempo with Roberto on Monday, so won't do anything hard between now and then. 3:33 pace for the fast bits.  I challenged Solange, who is new to training (hard vs easy runs) to stay with me for the last two, and that was hard for her, but she did it and I was proud of her (there were a few "gimme five"s in there).

A day of cooking for Ben, who turned 12 today.  He received the priesthood today, which is wonderful since it was on his bday and he will have the priesthood when he goes to the priesthood session with Paul on Saturday. 

2012 MTR Miles: 9.80NB 890 Grey Miles: 13.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.100.000.000.000.000.000.0010.10

Ran by myself. 4:38 ave pace for 13.26k.

Played tag with the kids at Kowloon Park in the afternoon after 1.5 hour massage (Anthony said my legs are very tight!)> Core workout in the PM. 

2012 MTR Miles: 9.80NB 890 Turquoise Miles: 10.10
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
8.150.000.000.000.000.000.008.15

Ran nice and easy, 4:51 ave pace.  Listened to a beautiful rendition of Come Thou Fount of Every Blessing by Mark Shultz, a perfect way to prepare for Easter.  You can listen to it here http://www.youtube.com/watch?v=OozJfq_kcMM.  This is my favorite hymn hands down. 

Big workout on Monday: 18k tempo. Yikes!  But Roberto will be doing it with me, so I know I can do it ;)

2012 MTR Miles: 10.20NB 890 Grey Miles: 8.15
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
58.100.008.001.900.000.000.0068.00
2012 MTR Miles: 62.00NB 890 Turquoise Miles: 23.53NewB 890 Orange Miles: 4.82RT1100 Black/rainbow Miles: 12.00NB 890 Grey Miles: 27.65
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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