Denouement

Striders Winter Series 30K

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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
68.188.706.252.160.000.000.0085.29
Waverider Orange Miles: 18.38Brooks Launch Miles: 15.45Brooks Launch B Miles: 27.38Saucony ST Racer - Pink Miles: 8.46Brooks Ghost Miles: 15.622011 Mileage Miles: 227.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 125.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.340.000.000.000.000.000.008.34

8.34 in 7:48 ave pace. Was running nice and easy til some guy turned a corner right when I was passing and going about 7:15, so I of course had to go with him. 7:23 for that eighth mile.

Waverider Orange Miles: 8.34
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
14.090.000.001.790.000.000.0015.88

AM: Warmed up 3.84, then 10x 1 min on/off (5:36 ave pace), 3.83 cool down

PM: 5.38 in 7:26 ave pace, core workout 

Brooks Launch Miles: 10.50Brooks Launch B Miles: 5.38
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
10.040.000.000.000.000.000.0010.04

10.04 in 7:44 ave pace, 15 min elliptical, PT exercises

Waverider Orange Miles: 10.04
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
14.050.006.250.370.000.000.0020.67

AM: slept in, drove to track.  Met Mack for warm up.  did 4.32 in 34:53.  Switched shoes, stretched then did this workout: 5x2000m @ 6:00-6:12 pace (7:30-7:45), then 3x200m, 35-37 sec.  Nervous about this workout because it is so big, and my lower left foot was hurting yesterday, but it felt fine today. Wanted to start the 2000m tempo intervals at 6:12 and drop each one. Times were 7:42 (2:31 rest), 7:38 (2:31 rest), 7:36 (2:30 rest), 7:33 (2:47 rest - mandatory pit stop), 7:27 (have to admit on this one I crossed one mile at 6:02, so last lap split was 85, so that is good and bad, good in that I could pull out an 85 even when tired, bad that I wasn't cranking 6:00 the whole time).  Then jogged a lap slow, then did the 200s.  Wanted to not hold back. 34, 34, 32.  Practiced on last one trying to accelerate through the straightaway. These are my fastest 200s since college, don't really do much shorter stuff nowadays except tagged at the end of workouts like this.  Very successful workout, so happy.  2.94 mile cool down.  Ice bath at home.

PM: 4.95 on the TM in 40min, core workout 

Saucony ST Racer - Pink Miles: 8.46Brooks Launch Miles: 4.95Brooks Ghost Miles: 7.262011 Mileage Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.360.000.000.000.000.000.008.36

8.36 miles in 8:00 pace.  Just checked the mileage board and I am winning! (by .29 miles and probably for just a half hour, due to high mileage people being in post-marathon phase, and others not having all workouts for the week posted, but still. . .) I am winning :D

Brooks Ghost Miles: 8.36
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 125.60
Comments(1)
Race: Striders Winter Series 30K (18.7 Miles) 02:08:37, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.308.700.000.000.000.000.0022.00

Slept at my sister's the night before.  Wasn't planning much warm up, so was able to sleep until 6am, for a 7:30 start.  Only problem with that was my oatmeal was still in my gut when the gun went off.  It was too cold in Eden (31F) for my shorts, but I didn't pack spandex, so I went with the shorts.  Thankfully I had hand warmers in my purse, and stuck a pair in my dollar gloves, wore a long sleeve shirt and shorts.  Warmed up .5 miles and did some stretching. Didn't see the ladies at the start until right before the gun.  None of us were racing, though I was planning a tempo for the second half of the 30K, wanted 6:35 pace.  I ran with a couple of nice guys I met in the race, and would put in my music when I was on my own.  A guy named Jake was with me off and on, but we were together at the mile 9 marker and he told me he was going to try to hang on, so I decided to give him fair warning of the upcoming tempo, and started my tempo at the mile 10 marker (I was second female at this point).  The split at the 10 mile was 1:11:59, and was net uphill just a bit.  Miles 11 and 12 were nice gradual downhills, then 13 seemed to flatten out, 6:23 for mile 11, 12:55 for 12-13, I passed Sariah Long in this mile while she was visiting a port-a-pot, not ideal for passing someone because I knew she was taking it easy, envisioned her getting out of the potty to see me ahead and that giving her motivation to come get me, so I was running scared, lots of rolling hills to the end, mile 14 was 6:39, mile 15 was 6:47 and involved choking down my first ever 5 hour energy shot on an uphill (I heard Ryan Hall takes these toward the end of his marathons and wanted to try it out in a non-high risk arena, so this was it).  miles 16-18 were 6:28, 6:35, 6:39, and a 6:18 for the last .7 mile bit.  Don't have official time but it looks like 2:08:37 per my watch, 6:53 ave pace, 6:32 ave pace for the tempo.  Ran another 2.8 after a potty break, ran the course backwards for 1.5, and found a girl that looked like she had more to give, and coached her in.  She passed 6-8 people, and got my pace for the 2.8 under 8 min pace so a victory for both of us.  I was grateful she responded to me.  I hope she checks out the blog like I suggested.

85 mile week!  

Brooks Launch B Miles: 22.002011 Mileage Miles: 216.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
68.188.706.252.160.000.000.0085.29
Waverider Orange Miles: 18.38Brooks Launch Miles: 15.45Brooks Launch B Miles: 27.38Saucony ST Racer - Pink Miles: 8.46Brooks Ghost Miles: 15.622011 Mileage Miles: 227.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 125.60
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