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April 28, 2024

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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).

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

Fri, Mar 28, 2008

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
3.00	6.50	0.00	0.00	0.00	9.50

50` minute steady state run (4.5 laps x 1.5 miles/lap in Liberty Park). These are supposed to be just under LT pace -- "comfortably hard" (for me this is 7:35 - 7:47 pace). It is a difficult pace (for me) to dial in -- because they are actually at the slow end of tempo pace to 10 secs/mile slower than tempo run pace. I almost always find myself at tempo effort by the end of these runs, and I figure that is good ... but I don't want to run them too fast at the beginning (since the goal is to finish the workout and get the maximal benefit) ... so, today I decided to just try to feel comfortable, and run each 1.5 mile lap a little faster than the former (not easy for me as I am getting tired by 5 miles into it!). Even though the first 2 laps were on the slower end of the range I was pleasantly suprised with the overall progression. I could have done the last lap faster, but with about 1 mile to go I reminded myself that I still had 5-6 hard minutes left after I finished that lap, so I eased up a little.

Splits: 11:41 (7:47), 11:32 (7:41), 11:19 (7:32), 11:11 (7:27) + 5 mins

I am so glad it is Friday!! Have a nice weekend bloggers

Comments

From Kim on Fri, Mar 28, 2008 at 12:59:17

You do such good workouts! How often do you work with your coach?

Thanks for the encouragement and nice comments all the time! Hope you have a great weekend!

From Bonnie on Fri, Mar 28, 2008 at 14:50:30

Hi Kim,

You are too kind -- they might not be that fast, but over time I am getting consistently stronger and I seem to handle workouts easier.

I have been working with Greg for almost 4 years now. In the beginning we were in contact pretty much weekly. It took a while but I think we pretty much found what "works" (allows me to train as effectively as I can without injury). Generally we have email contact pretty regularly; depending on where I am in my training this may be every couple of weeks or even longer unless there is a problem in training (or illness). We usually form a short and long range plan every 6 months or so, and assess what things should be modified to meet my goals. When I was training for 5K and 10K's our contact was more regular because, for me, the training was pretty intense and we had to constantly evaluate and re-evaluate how things were going. Training for half-marathons seems easier for my body to accept so we don't need as much "tweeking" during training cycles.

Have a great weekend!

Bonnie

From Maria on Fri, Mar 28, 2008 at 15:44:27

Bonnie, this is a very nice progression, good job! When is your next race? Please pick a flat course, so you can get a good PR, you deserve it!!

From Bonnie on Fri, Mar 28, 2008 at 16:01:19

Hi Maria!!! I have been so happy that you have been able to run again.

Thank you for your comment -- I am trying not to get too worked up, but I really do think I am ready for a break-through! My next "key" race will be the first weekend in May - it is a sea-level, flat course in Sacramento. I might run the Salt Lake City 1/2 as a training run -- depending on how things go. We are going to be in Girona, Spain at the end of May -- we need to see if we can get flights through London, I will talk to you more about this over the next couple of weeks. We were going to travel a little after the conference, but with the current rate of exchange I am not sure this will be feasible this trip (this conference is every two years so there is always 2010).

Take care, keep up the good work.

Bonnie

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