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

Tue, Mar 03, 2009

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
13.50	0.00	0.00	0.00	0.00	13.50

AM: (9.5+ miles, 1:24:53). 15 x 1` with 1` recovery. Should be at about 3K pace or faster (almost a 200 m workout) ... probably wasn't quite that fast. I just focused on strength and form while running fast. This is my last week of 'effort' based stuff, next week it is back to the track.

PM: (4 miles) ... easy, I am sure!

Comments

From Snoqualmie on Wed, Mar 04, 2009 at 10:37:11 from 67.171.56.164

I feel so stupid, but what is the notation you're using for distance there?

You were working exactly what I was trying to work on this morning. What kinds of body parts or movements do you focus on for "strength and form?"

From Bonnie on Wed, Mar 04, 2009 at 11:13:49 from 71.210.108.146

Hi Sno, well, I was referencing a 200 meter workout that one would do on the track. A bread and butter workout that is used in the early season might be 200 meters fast with 200 recovery - another one is called "ins and outs" or "curves and straights" where you run fast on the straightaway of the track and jog the curves. These are slightly different than true "speed" workouts, because you focus on form and feel and less about pace -- and most importantly, you get equal recovery - speed workouts are more about running really fast and not fully recovering before the next one (e.g., 1000 meters faster than 5K pace with 200 recovery would be a speed workout).

Regarding form, I focus on my upper body, the lower body knows what to do when it is running this fast (running very fast is very economical for your body -- but it is hard on it when done to fatigue). Relaxing your shoulders, driving with you arms and leaning slightly forward give you power when you are running faster -- it is the relaxing into it is what helps me maintain form.

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