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, Sep 20, 2007

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
5.00	0.00	0.00	8.00	0.00	13.00

Got home from Atlanta about 9:30 last night -- was not looking forward to this workout this morning!

1:52:11

5 x 2000 w/2:30 recovery (9:27, 9:25, 9:29, 9:33, 9:29) + 3 x 200 w/200 recovery (51, 53, 52)

This was a tempo interval workout (supposed to be about 10-15K pace), my interpretation of how fast they should be are comfortably hard - a little faster than a tempo run, but not by a whole lot. The pace was a little slower than I have done in the past (averaged about 7:35/mile pace versus 7:29/mile pace) but I had never done 5 before, only 4, and if I add the 3% altitude correction (about 3 secs/lap for me) then it is about in the same ballpark.

I am pretty happy, even though it was not quite as fast as I would like, because these longer stamina workouts are really tough for me (mentally). I also was pretty excited about the overall mileage, though the last 2 1/2 miles uphill back to my office was a little hard (my legs were tired). Being that this was only my second workout on the track in over a year, I am mildly encouraged.

Comments

From Maria on Thu, Sep 20, 2007 at 17:49:38

Good job! This is a tough workout, I always have trouble with it. For some reason, this in-between pace is hard to maintain mentally. I've never done more than 3 reps, though. I think you're in very good shape, especially at altitude!

From Bonnie on Thu, Sep 20, 2007 at 17:59:37

Hi Maria, you are so right about the mental aspect! I found myself "falling asleep" somewhere between 800-1600 on the first couple, and then at the end I couldn't really judge pace by how my legs felt (because they were tired) - but my cardiovascular system felt pretty good.

I go back and forth about my fitness level. Mainly, I just want to focus on running "well" which may not translate into running "fast" right now ... I think too many times in the past I have focused too much on pace and not on getting benefit from my workouts, and this has not always helped me come race day (e.g., both leaving it on the track and not being prepared to adjust for race conditions).

How are you doing?

From ashman on Thu, Sep 20, 2007 at 20:45:05

Yes, 2 mile repeats are never easy but they are necessary and effective especially if run at 10k effort. You see, you get a nice AT workout, but at a faster pace than say a 5 mile tempo. This is because the repeat is over before you accumulate too much lactate. Your 2000m splits look really good as they are still strong at the end. Good luck at Big Sur and most of all, have fun.

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