track fan

December 25, 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, Feb 04, 2010

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
15.00	0.00	0.00	0.00	0.00	15.00

AM: (11 miles, 1:35:08). 28:51 wu +strides/25:23 cd. My "workout" today was to run 5 x 5` @ steady state pace (7:24-7:36/mile) w/3` recovery. I have been feeling so strange this week, that I really wanted to do this on the track to see if I have been running harder than I thought lately (and that is why my legs feel sluggish) - I figured if I struggled with this workout then that would mean something else entirely. But mainly, I just wanted to make sure I did not run too hard today. I modified the workout slightly into 5 x 1200 @ SS pace w/600 recovery (target for 1200 was 5:33-5:39). It had been so long since I had run at this pace I knew it would be a little difficult to find ... 5:19 (3:25) 5:23 (3:22) 5:39 (3:23) 5:28 (3:26) 5:23. A little on the fast side, but I was relaxed and finally I just went with the effort-based workout and did not worry about splits. Felt good to be running a little hard again. It is going to take a while to remember what 1/2 marathon training pace feels like ... better get used to it before the long tempo runs begin!

PM: (easy 4). I just can't get these done before 8PM ... every single T/Th I try to get out before it is dark, but I always get stuck at work ... I have meetings all day today, so I am positive I won't be leaving my office before 8 tonight ... luckily, there are a few people still out in the park at this time of the night -- and it is not as busy as it can be at 6PM.

I hope everyone is feeling good today, and I hope you got some sunshine where you are!! Spring is almost here!

Comments

From Carolyn in Colorado on Thu, Feb 04, 2010 at 13:10:23 from 198.241.174.15

That's a really speedy pace. It's interesting to me that you did a workout based on steady state pace today. I was looking at my McMillan pace chart and I noticed stead state pace and wondered what it was used for.

From Bonnie on Thu, Feb 04, 2010 at 13:15:26 from 64.119.33.134

Typically it is a pace that you run some "easy" workouts in your base training cycle -- it is slower than 1/2 marathon pace, but a little faster than marathon pace. It is a good way to run sort of hard without actually taxing your system too much. Usually when I do things at this pace it is somewhere between 40-60 mins at SS pace, without any recovery stuff, but I think Greg just wants me to take it a little easy for a couple weeks until I start some 1/2 marathon training. My "season" is almost over, so one more little push a couple more races and then back to some recovery/base building months for me ...

From Smooth on Thu, Feb 04, 2010 at 13:33:41 from 174.23.232.65

Those are nice splits. When I run 800 or 1200 intervals, I always overshoot my first set and die in the middle and have to take couple more seconds for the RI and somehow find another gear to finish the last set (6th-8th) at goal pace. I have so much to learn. Your workout is AWESOME and I love how you're so in tuned with your body and dial in the pace you need for the specific workout. It makes me realize I don't have to fear track workout.

GREAT workout and GOOD LUCK going into the next phase of your training.

Your dedication is admirable. Enjoy your PM run!

From Bonnie on Thu, Feb 04, 2010 at 13:40:53 from 64.119.33.134

Thanks Smooth - only 11 more weeks for you!

From Adam RW on Thu, Feb 04, 2010 at 23:11:01 from 24.10.132.131

Nice running. Sorry about all the meetings. They do seem to like to pile them on...

From MichelleL on Thu, Feb 04, 2010 at 23:46:59 from 207.224.206.124

Nice job--are you going to get in trouble for going too fast? I think SS pace workouts that are tempos aren't easy. But then I've been running them in the faster end of the range. But even at the slower end, I wouldn't call it easy. I'm a wimp.

From Bonnie on Fri, Feb 05, 2010 at 10:13:12 from 64.119.33.134

Hi Adam, I really detest meetings - I think this is the main reason I won't be increasing my "administrative component" of my job any time soon (even though I am chair of the colleges "faculty assembly").

Michelle, if I were to tell on myself it is likely I would have gotten into trouble ;-). Actually, this was supposed to be effort based, so I actually ran slower than I would have if I did them on the road - so I feel a little vindicated ;-). Funny, a couple of years ago, I thought SS pace was pretty easy, but now that you mention it, since I have gotten a little faster, they do seem a little harder now than they did. I know that one of Gregs elite guys, Andrew Middleton, came down and won the Tucson 1/2 marathon as his first race of the season. He had only been running base mileage and doing SS runs and he told me he felt pretty confident going into the race because of his SS runs - it certainly is a powerful training stimulus - because technically you can run these paces for a longer time (longer than say tempo runs, which is a pace that is generally harder to maintain for more than 40-45 mins at a time). You most certainly are no wimp my friend - I think you are the most un-wimp-like person I know.

From seeaprilrun on Fri, Feb 05, 2010 at 16:58:17 from 68.103.250.39

I like the concept of the steady-state pace, and the more I see and read other blogs and running stuff online it seems to be an awesome training tool--you rocked your workout!

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