track fan

November 02, 2024

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

Location:

Tucson,AZ,USA

Member Since:

Aug 30, 2007

Gender:

Female

Goal Type:

Age Division Winner

Running Accomplishments:

PR's

5K: 21:26 (2005)

4 mile: 28:10 (2005)

10K: 43:33 (2010)

10 mile: 1:13:35 (2009) (1:12:15 split in 1/2 marathon, 2011)

1/2 marathon: 1:34:31 (2011)

marathon: 3:19:15 (2013)

Short-Term Running Goals:

~~3:20 marathon - Eugene Marathon, April 28, 2013 (can I say I really want a sub 3:20? but I will be happy with 3:20-3:23)~~ -- whoohoo!

~~Some good intermediate races 15K - 1/2 marathon, to gauge my fitness level~~ (done this, hit a 1:34:35 1/2 marathon in March 2013, on a hilly course)

Going after my 10 mile PR in Fall 2013

Maybe some good 10K races after the infernal Arizona summer is over!

Long-Term Running Goals:

I want to be one of those runners who is still running in their 80s (or 90s?). You know the ones, who look all grisley and fit? That is what I would like! Until then, I just want to work hard and be as fast as I can, for as long as I can.

Personal:

50 year old, trying to defy gravity and time

Used to be faculty at the University of Arizona (biostatistics). Currently manager of the statistics and data management group for companion diagnostics (biomarkers) at Ventana Medical Systems, Inc. (Roche diagnostics). We evaluate protein biomarkers that can be used to direct drug therapy that would be most effective based on individual characteristics (personalized medicine).

Favorite Blogs:

Click to donate

to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	0.00

Sun, Feb 22, 2009

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
11.00	0.00	0.00	0.00	0.00	11.00

1:30:07. It was a little longer than 11 miles, but not quite 11.5. Thirds progression run. The idea was to run 30 mins easy (8:45-9:00 pace), 30 mins medium (8:15 - 8:30 pace) and 30 mins medium-hard (7:35 - 7:55 pace). Well, every segment was a little faster than what I had planned -- 8:45 for the first 3 miles (9:00, 8:33, 8:45) dropping down to 8:05 (8:29 and 7:52 for the two miles that I had mile markers I would guess the other 2 were in the 8:00 range - whoops) for the next ~ 4 miles and the remaining miles were 7:51-7:53. Basically the last 5.5 miles were in the 7:50-7:52 pace range. It was actually really hard to find these paces, I am just not really used to it yet. I need to get used to 7:50 pace since this is "supposed" to be my marathon pace (based on my 1/2 marathon).

Although it wasn't high volume this was a little harder run that it was supposed to be ... I think it will just take some practice to find "medium" effort pace!

Happy Sunday bloggers!

Comments

From Snoqualmie on Sun, Feb 22, 2009 at 15:11:04

That's a good workout. I love progression runs. Have a great week!

From Carolyn in Colorado on Mon, Feb 23, 2009 at 08:45:59

Great run! I struggle with finding medium pace myself.

From montelepsy on Tue, Feb 24, 2009 at 03:50:26 from 155.85.58.253

How often do you do these? Are they counted as tempo runs?

From Bonnie on Tue, Feb 24, 2009 at 10:09:45 from 71.210.114.175

Hi Mike, I will be doing some version of progression runs every other long run until a few weeks before my next race when I will be doing them every weekend. As the race gets closer I will be doing doing more "fast finish" runs - which train your body to run race pace when your legs are tired (e.g., for marathons this will mean running the last 8-10 miles of a long run at marathon pace, for my 1/2 it was the last 4 miles at 1/2 marathon pace). Tempo runs are faster than these runs, these are supposed to be "easy", "comfortably hard" and "hard but I can run this pace for at least an hour"!

Hope all is well.

From montelepsy on Tue, Feb 24, 2009 at 12:33:06 from 155.85.58.253

Other than suffering from train-complexity envy, things are fine, thank you.

Add Your Comment.

Keep it family-safe. No vulgar or profane language. To discourage anonymous comments of cowardly nature, your IP address will be logged and posted next to your comment.
Do not respond to another person's comment out of context. If he made the original comment on another page/blog entry, go to that entry and respond there.
If all you want to do is contact the blogger and your comment is not connected with this entry and has no relevance to others, send a private message instead.

Debt Reduction Calculator

Featured Announcements

Most Recent Entries:

New Kids on the Blog
(need a welcome):

Lone Faithfuls
(need a comment):