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December 27, 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 26, 2009

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
12.00	0.00	0.00	5.00	0.00	17.00

AM: (13.5 miles, 1:49:20) Yasso 800 workout + 24:53 wu and 17:59 cd. 10 x 800 meters w/equivalent time recovery (I did 600 meters). I was not looking forward to this workout, first off I don't like 800s (they are hard). Secondly, I don't really think that this is a good "marathon predictor" for someone like me without leg speed (it is more like a 10K predictor in my mind!) - sorry Bart Y. But -- I was sort of interested to see what would happen. I do have to say that having a long recovery makes these a lot easier than when I have done them for speed in preparation for 5-10K's. They still were hard though - with 600 meter recovery I got to alternate when I started off with the wind (it is always windy on one side of the track it seems) -- the faster ones were generally when I was able to finish with a tailwind (even though I hit the windy side twice every 800 of course). Average was 3:23. According to Bart Yasso, this should predict your time for the marathon (3:23); according to Greg this is on the average 5 mins too fast for most people. So, supposedly, I would be in the 3:28 range right now. Based on my recent 1/2 marathon (on a hilly course) most "predictors" (Greg's, Daniels, other online tools) would put me at 3:21 - 3:25. So ... the only thing I can say is that on a good day I might break 3:30 - but I am still nervous and would not be surprised if I don't quite get it right the first time. Regardless, this is the fastest 800 meter workout I have ever done (albeit with the most recovery between as well).

800s (1600 equivalent)

recovery

3:27 (6:54)

3:33

3:24 (6:48)

3:33

3:23 (6:46)

3:23

3:23 (6:46)

3:24

3:24 (6:48)

3:22

3:22 (6:44)

3:22

3:23 (6:46)

3:15

3:20 (6:40)

3:16

3:22 (6:44)

3:18

3:22 (6:44)

3:24

PM: (very very very easy 3.5 miles, 33:19). It was VERY windy -- gusts were way above 25 mph, tumbleweeds everywhere!

I really need to take it super easy the next couple of days, I have a very tough 22.4 miler on Sunday -- in one of my most favorite -- though very hilly (http://www.harpethhillsmarathon.com/) places in Nashville. I have some friends that are coming out to run parts of it with me -- so it should be a fun time. But, as I recall, just one of these loops can really wear you out, I have never done two loops before. It should be a really good workout!

Happy Thursday bloggers.

Comments

From jtshad on Thu, Mar 26, 2009 at 15:06:59 from 204.134.132.225

Great workout, looks like you are on track (I think you can get the sub-3:30 based on your training).

Good luck with the long run on Sunday.

From Bonnie on Thu, Mar 26, 2009 at 15:26:36 from 128.196.228.134

Thanks Jeff! From your lips to God's ear (both on the marathon and the run this weekend!).

Looks like you are doing pretty well these days too - I am keeping track even though I post that much.

Have a good day.

From jtshad on Thu, Mar 26, 2009 at 15:32:30 from 204.134.132.225

Thanks Bonnie. Training is going well, but I am getting tired and ready for the big mileage weeks to start slowing down to feel rested for Boston.

Keep up the awesome training!

From Bonnie on Thu, Mar 26, 2009 at 15:36:56 from 128.196.228.134

I hear you -- I find myself wishing for those runs when I feel "great" -- did I ever really have those or is it a figment of my imagination?

Get lot's of rest Jeff recovery is the most important part of your training right now! I can't wait to track you at Boston -- I always love to be able to root for my friends and get immediate feedback on how they are doing!

From Burt on Thu, Mar 26, 2009 at 16:59:19 from 68.76.197.194

Geez Bonnie. You're number one on the mileage board right now.

From allie on Thu, Mar 26, 2009 at 17:39:25 from 208.110.141.10

GREAT GREAT workout today!!! you are definitely on track!! keep it up. and you made it to the top of the mileage board!!! :)

From Bonnie on Thu, Mar 26, 2009 at 17:41:02 from 128.196.228.134

Only because I 'pre-blogged' -- it is scarey and I can't wait until someone knocks me off ;-)

I am tired Allie! I think your MP workout is a much more specific (and smarter) workout right now!

From Burt on Thu, Mar 26, 2009 at 17:41:21 from 68.76.197.194

LOL! Did I mention Allie's hot on your heels followed closely by Jeff? I on the other hand am sitting pretty at 120.

From Bonnie on Thu, Mar 26, 2009 at 17:43:31 from 128.196.228.134

I am not sure I would use the adjective "pretty" Burt -- well, except when you have your wifes initials shaved on your chest.

From Carolyn in Colorado on Thu, Mar 26, 2009 at 18:46:30 from 198.241.217.15

I'm sure you'll get under 3:30 in your marathon. Good luck with your long run on Sunday.

From Snoqualmie on Thu, Mar 26, 2009 at 19:02:15 from 67.171.56.164

Great workout, Bonnie! I look at Yasso's and want to do them someday, but man - talk about courage! First, there is the hard, uncomfortable work. Then you also have that prediction factor hanging over your head. The pressure! I guess that is why they've never moved off my "someday" list and on to my "today."

From Snoqualmie on Thu, Mar 26, 2009 at 19:08:15 from 67.171.56.164

Oh my goodness! I just looked at that link! It's gorgeous. Is that where you are running on Sunday? I hope you get to see the monkeys.

From Bonnie on Thu, Mar 26, 2009 at 19:15:00 from 128.196.228.134

Hi Sno -- Yes, that is where I am running on Sunday - you would love it. You know, you should run the marathon there someday (I was actually toying with the idea of doing myself). Trent (the guy who directs it) is a super guy and it is truly a nice event -- not for a BQ, but a good training run, and possibly a destination marathon if you have never been to the south. The Smokey mountains are three hours away and it is really pretty there in the Fall.

I think Yasso's are overrated for marathon prediction, but they are a good VO2 max workout.

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