track fan

November 02, 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

Thu, Mar 12, 2009

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
10.00	6.00	0.00	0.00	0.00	16.00

AM: (12 miles, 1:39:20). 8 x 1000 w/200 recovery + 3 x 200 w/200 recovery. Glad to get the first track workout out of the way -- let's just call this my benchmark workout.

2.5 mile wu + strides (25:50). 1K splits (with mile equivalents): 4:25 (7:05), 4:28 (7:08), 4:24 (7:02), 4:22 (6:58), 4:22 (6:58), 4:23 (7:00), 4:23 (7:00), 4:18 (6:52) -- recovery jogs were 1:10 average. 200's (:50, :47, :49) with 1:06 average recovery. 2.5 cd (23:52).

My target range is 4:18-4:24 but Greg wanted me to start out on the slower side to "fatigue myself with the duration of the workout, not the speed". So, I was targeting about 4:25-4:27 for the first few, and then my plan was to get faster with each repeat. I had such a hard time "finding pace" the first couple that it sort-of didn't workout quite that way - although I actually found that 4:23 (7:00 min pace) was actually pretty comfortable for me for this distance ... so, I am pretty happy. It does mean that my fartlek workouts have been much faster than I had thought they were - since I am sure I had been running them harder than most of these repeats. I was still laughing at how slow my 200's are! Jeremy Warnier would have finished his 400 meter race and have caught his breath before I finished the 200!!

PM: (4 miles). Very slow!

Comments

From montelepsy on Thu, Mar 12, 2009 at 16:21:19 from 155.85.58.253

Wow. Brutal.

From Bonnie on Thu, Mar 12, 2009 at 16:23:09 from 128.196.228.134

not a one 2:57 800 though, now that is brutal!

From allie on Thu, Mar 12, 2009 at 16:56:46 from 208.110.141.10

great workout today! wow! what is the date of your marathon? and what marathon is it?

From Bonnie on Thu, Mar 12, 2009 at 16:59:48 from 128.196.228.134

Hi Allie,

As of right now I am either doing the Lincoln Marathon or the Eugene Marathon, both are on May 3rd!

I like Eugene because it is in my time zone (but it has lots of concrete on the race course) -- but I like Lincoln because it has gotten lot's of really good reviews on marathonguide.

I am still a little concerned about doing a marathon - hopefully I will feel a little more confident after I get some 22 milers under my belt!

From Carolyn in Colorado on Thu, Mar 12, 2009 at 17:11:39 from 198.241.156.7

Great job! Do you feel like track workouts are really beneficial for marathon training?

From azdesertmonsoon on Thu, Mar 12, 2009 at 17:12:24 from 204.17.31.126

Great job. It's always nice to see you have been improving.

From Bonnie on Thu, Mar 12, 2009 at 17:15:38 from 128.196.228.134

Personally, I think that training your legs to run faster than aerobic pace is a good think no matter what distance you are running. How you do this (using fartleks, strides, hills, etc.) is more of a matter of preference and experience. I think tempo and fast finish runs are the most important, but since I don't have a lot of leg speed (compared to Michelle, Sasha, Allie, etc.) I think I need to do get on the track every once in a while. Most importantly, it is what my coach tells me to do, so obviously he thinks I need it ;-).

From Bonnie on Thu, Mar 12, 2009 at 17:16:31 from 128.196.228.134

hey Monsoon! I agree, especially since I don't usually feel "good" on runs, it is hard to judge!

From allie on Thu, Mar 12, 2009 at 17:29:22 from 208.110.141.10

both sound like great choices. and i wouldn't be concerned - your training has been so solid this year. you will do great, whichever one you decide to do. we will be peaking/tapering about the same time! :) good luck!

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