track fan

April 28, 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).

Favorite Blogs:

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Miles:	This week:	0.00	Month:	0.00	Year:	0.00

Wed, Mar 19, 2008

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
6.50	0.00	0.00	0.00	1.00	7.50

10 x 150m hill repeats (on street just up from Poppington Park). Pretty good -- I ran just about until I felt the lactic buildup in my legs (~50 secs for me) - the last two were really hard, but they were my fastest ...

A couple more weeks of these and then watch out track here I come ;-).

Happy Wednesday

Comments

From Kim on Wed, Mar 19, 2008 at 12:23:26

I'm excited to see how you do your track workouts. I am trying to learn more about all the different kinds of workouts. Right now I pretty much just run each day at whatever pace feels good.

From Bonnie on Wed, Mar 19, 2008 at 13:35:40

Hi Kim, usually, if I am training for shorter distances (5K/10K) I will do intervals in the 400-800 range (a lot); since I am training for a 1/2 marathon I will be doing many more intervals in the 1000/mile/3000 range. The intensity is also much different - with the 400-800s in the "speed range" (5K or shorter race pace) and the 1000/mile/3000s in the 10K - 15K race pace range. I, of course (since he is my coach ;-) ) use the McMillan running calculator (www.mcmillanrunning.com) to determine my paces.

There is a lot to be said for "running as you feel" -- especially when you are running base (for me, 3-4 months before a key race). But, if you want to get faster, you have to get used to running uncomfortably fast every once and a while. One easy way to start incorporating this into your regular runs is to just vary your speed during a run - pick up the pace for 25 secs in the middle of one of your runs, then ease up for 1-2 mins and do it again. Start off with 5-6 of these and work up to 12. Don't "sprint" just pick up as you feel like while keeping your form. After a while you can add fun variations like 1`, 2`, 3`, 4`, 4`, 3`, 2`, 1` (with 1/2 - equal length recovery in between). These really are a great way to ease into "speedwork". And they can really make a difference without going and running in "circles" at the track ;-).

When are you racing next?

Bonnie

From Kim on Wed, Mar 19, 2008 at 14:49:05

Thanks for the info Bonnie. My next race is Strider's half on the 5th of April. I'm starting to get excited for it. Crazy thing to pay money to go somewhere and run really hard! But for some reason it is fun!

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