THOU SHALT BE A COMEBACK

November 16, 2024

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Location:

Wichita,KS,

Member Since:

Sep 14, 2008

Gender:

Female

Goal Type:

Local Elite

Running Accomplishments:

marathon pr:  2:59:49.  Saint George 2011

Praire Spirit 50 mile winner 7:36:30 2013

I accidentally ran 100 miles in November 2013.  it was hard.  I threw up a lot.  decided to do a better job next time

I did it again on purpose October 2014--Heartland 100 winner and CR 17:38:37

Heartland 50 winner May 2014

Psycho Wyco 50k winner February 2012

 

Short-Term Running Goals:

Run enough to hold off the middle-age spread

 

 

 

 

Long-Term Running Goals:

 

Sub 3 hour marathon--SOMEDAY!  Done!

 

New long term goal:  ....run enough to feel kinda like I did when I was fit

 

 

 

 

 

 

 

 

Personal:

I was a single mom.  Two times over.  We all survived, despite the fact that I make atrocious decisions.  Then, I met a man I didn't deserve.  And he loves me so much.  And I love him. We lived in sin and bought a house for two years then hired a judge and officially got married(to our great delight and also the delight of our mothers), then a month later he was diagnosed with cancer.  Well we survived all that and he's 100% fine now.  But, we're really out of shape and really busy with kids and jobs and running just isn't my priority and there's so many other layers to all of it, but I'm running anyway.  This is my failure blog now.  Just to log that one run a week if I snag it.  
Somehow that matters and I want that run recorded.

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Mizuno Waverider 12 Lifetime Miles: 333.61
Nike Air Pegasus Lifetime Miles: 507.20
Pink Pegs Lifetime Miles: 595.58
Pink Nike Avant Lifetime Miles: 624.04
Crappy Asics Lifetime Miles: 146.72
Adidas Adizero Mana Lifetime Miles: 113.32
Blue Avants Lifetime Miles: 653.33
Crocs Lifetime Miles: 18.08
Lunarfly Lifetime Miles: 468.47
Fri, May 14, 2010
Total Distance
5.61

7:18 AP.  Another one of those days where I had to pinch and squeeze the time to get the miles in, so I had to go for quality over quantity.  Kept a relaxed pace on the rolling hills and dirt but pushed it a tad.  Felt good!  I seem to handle 7ish pace well in general but about 6:30 pace and under I really struggle with sustainability.  I hope to change that in the coming year!  Will plugging away at continuing to build my aerobic base get me there?  or do I need speedwork to improve my comfort level at faster paces?  What is my optimal training plan?  I am really trying to decide what my best approach is for this year.  I have decided that I would like to run Houston in January--so a lot of time yet to my next marathon.  I really do want to spend some time getting up to speed(literally) and slashing my PR's in shorter races.  A lotta thinking out loud today on my blog....

Crappy Asics Miles: 5.61
Weight: 0.00
Comments
From Bonnie on Fri, May 14, 2010 at 19:54:02 from 128.196.228.134

My 2cents: you need to focus on general aerobic base - run as many miles as you can, and run *at least* 85% of those miles easy. The more miles you run, consistently, the better. Do this for 2-3 months. If you want to keep your body used to running a bit faster a few miles a week then throw in some fartleks (1-5 mins fast x 3-20 times) once a week and then run the last 10-20` of your long run at somewhere between 1/2 - marathon pace. The main focus for 2-3 months will be to build up a strong aerobic base and get used to running as many miles as you can (think 60-70 miles/week for you). 75%-85% of your runs should be so easy that you don't even have to breath out of your mouth ... but if you sometimes feel like picking it up, then do, just don't go all out (this likely won't happen because the mileage alone will slow you down).

Greg tells his elite athletes that it takes at least 2 years of *consistent* training like this to reach their optimal potential, so you need to focus on the long term and not the short term. Above all, you have to ENJOY the training - the races are only a small piece ... it is a lifestyle ;-)

From seeaprilrun on Fri, May 14, 2010 at 20:54:26 from 72.205.226.44

Bonnie--I think you are right on, 60-70mpw works well for me--if I have the time! I think I am one of those that loses fitness quickly if I do not keep a good mileage base going at all times. I want to throw in speedwork but can't sacrifice the mileage! 85% sounds like a good rule, so maybe mess around with speedwork and tempo for 15% of miles if I feel up to it. I really don't have a race goal right now--just want general improvement at all distances!

From SlowJoe on Fri, May 14, 2010 at 21:02:52 from 184.79.24.255

Nice pace today April. You're smart and will figure out what's best, I'm pretty sure. I love tempo runs for stamina but maybe I'm injured now because of it, who knows. Whatever route you go, just blog about it for us mortals to see!

From Bonnie on Fri, May 14, 2010 at 21:13:25 from 128.196.228.134

The long tempo runs, or short intervals, depending on what race you are getting ready for, will come 6-8 weeks before your race ... also, during this period there is no reason run longer than 1:45-2hours on your long runs (in my opinion) - you can much longer runs as the marathon get closer. I am pretty conservative though (because I don't like to get injured) -- I am also older and take a more time to recover.

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