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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, Apr 22, 2010

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
12.00	3.00	0.00	3.00	0.00	18.00

AM:(14 miles, 2:02:18). 27:23wu/29:00cd 8 x 1200 w/600 recover. Another VERY windy day! Greg wanted me to run the first 4 at target 1/2 marathon pace (7:20 pace or 5:30/1200) and then drop down the last 4 to 10K pace (7:00 pace or 5:15/1200). The first 4 were much harder than the last 4, I wasn't paying as much attention to pace on the last 4, I checked my 400m split and then just relaxed into the last 800 ... whereas for the first 4 I check my splits every 400 ... weird. Overall, this was much easier than my workout on March 26, those extra 5-7 seconds a lap make a world of difference!

5:26 (3:25) (7:16 pace)

5:30 (3:23) (7:20 pace)

5:26 (3:21) (7:16 pace)

5:25 (3:26) (7:16 pace)

5:22 (3:28) (7:15 pace)

5:15 (3:25) (7:00 pace)

5:15 (3:28) (7:00 pace)

5:11 (6:55 pace).

PM: (easy 4).

It was so funny. Yesterday, I went into work and it was about 75F, so I was wearing a cute summer dress, sandals and a sweater. I left work at 8PM last night and it was 45F and raining. I was freezing!! Today it was 55F and cloudy (and windy) when I did my workout and I think it might have snowed last night in the mountains. I love this time of year! By this weekend it will be highs in the high 80's again.

Have a wonderful day bloggers!

Comments

From Carolyn in Colorado on Thu, Apr 22, 2010 at 14:32:01 from 198.241.174.15

You did a great job hitting your target paces, as usual.

I'm used to this picture of you running in shorts and a shirt. It would be fun to see you in a cute summer dress. Hey, at least you had a sweater.

From Tracy on Thu, Apr 22, 2010 at 14:53:27 from 209.175.177.37

Nice pace on those 1200s! Workout sounds like it was on the brutal side, but you did a good job!

From Benn Griffin on Thu, Apr 22, 2010 at 15:25:11 from 96.240.245.142

Hey Bonnie - you still doing the McMillan training plans? Just curious. You are hitting really sick mileage. I want to get faster myself.

From JD on Thu, Apr 22, 2010 at 15:32:44 from 70.96.78.157

Nice workout today.

Love this time of year. April 22nd and I'm driving to work in a snowstorm! Thankfully it's warm so nothing sticks.

From Bonnie on Thu, Apr 22, 2010 at 15:49:40 from 64.119.33.134

Carolyn, I actually am kind of a clothes-horse (but on the casual side). The sweater was more for looks that it was actually helpful ;)

Tracy, this was actually one of the easiest workouts I have had in a while, I am glad too, because I was starting to worry that I was "losing" shape!!

Benn- I am indeed still coached by Greg, we will be going on our 6th year anniversary in October ;-). He doesn't really have general training plans, everyones training plans are individualized. For me, it took about 2 years to find the "right" plan that works for me. I actually do well with higher mileage and less speed work, other people do better with lower mileage and more of the faster stuff, it really depends on your goals and your strengths (mine is not speed or endurance, but more stamina, so I do better racing in the 10K - half-marathon range). Good luck getting faster, I think you are someone who needs to remind yourself that it is a long process ... you have gotten injured in the past by trying to push it too fast too soon, think of smaller steps to a bigger prize ;-). By the way, congratulations on making the transition to a full-fledged teacher, you are awesome! That too takes some patience I am sure ;-).

JD -- be careful, I used to like Fall more, but here in the desert Spring is where it is at!

From Benn Griffin on Thu, Apr 22, 2010 at 15:56:53 from 96.240.245.142

Would it be worthwhile to consider messaging Greg to see about a training plan? I read he has several hundred clients though? Is it really individualized? Would I get to really know him and vice versa?I agree that I push it too far and fast sometime. I want to get better but I think I need to have a plan mapped out for me so I know what I should be doing each day you know?

From auntieem on Thu, Apr 22, 2010 at 17:11:09 from 24.18.77.246

Boy, looking at your fun workout made me want to run fast again! Looks fun!

From Bonnie on Thu, Apr 22, 2010 at 17:51:16 from 128.196.228.134

Benn, I would suggest you email Greg and talk to him, you really need to trust your coach. He doesn't have that many athletes anymore because he has his elite athletes now and he backed off his coaching. He has various levels of coaching, ranging from simply giving you a training plan (somewhat individualized) to one that he plans more week-to-week (very individualized). There is also an elite runner (now elite triathlete) that used to be coached by Greg who also has her own coaching service (http://www.kellyliljeblad.com/), you might want to talk to her too. I do know what you mean about having a plan ...

Hi Auntie - welcome back to the mainland. It was fun, sort of, it was pretty long. Mainly it was good for me to know that I can find 1/2 marathon pace, I really am nervous about pacing for my race. Luckily, Greg has me running quite a few miles right at pace this week and next, so hopefully I can lock it in.

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