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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
Thu, Nov 29, 2007
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.000.000.000.000.006.00

48:47

Ran pretty easily to Liberty Park, did 2 3/4 loops and then came home.  I have been trying to run the same time from the park (uphill) as to the park and have been pretty successful lately.  It generally just means I take it easier the 1/2 of the run and then work harder (not too much, but  not back off) on the second 1/2.  It is nice to be able to do!  I hope I can keep it up once the mileage picks back up.  I am hoping to hit in the 60s as I rebuild base over the next couple of months.

 Have a great Thursday everyone!



 

Comments
From Michelle on Thu, Nov 29, 2007 at 11:15:40

I was eavesdropping on the comments from Kim, you and Sasha yesterday. I feel like that I am where you mention to Kim ( she is porbably there too) and have been doing 6 days a week mostly 5 miles and 6's. I feel like I am at a platea and am not sure where to go? I have been a little gun shy with hip pain (probably bursitis) and some mild PF in my left foot. Although there is pain they really don't seem to be slowing my progress. I just don't feel like I am gaining any increased speed or endurance? Any thoughts? ( Just trying to gleam info from others experience!)

From Bonnie on Thu, Nov 29, 2007 at 11:30:44

Hi Michelle,

Well, I am not a coach - though I did stay in a Holiday Inn last night ;-) - but I am a scientist and I have read a lot (and am a track fan so I am obsessed with the training of many elite athletes!) - so here is my opinion.

If you have not been doing any long runs (lasting up to say 1.5 hours) then that is where I would start first if I were you. Mix it up a little in the week, shorter days and then longer days, and one long run on the weekend. How long you run depends on how fast you are running your 5/6 miles - if you are running close to an hour on your 6 mile days then try to get one day a week of 70 mins (could take 2 weeks or more at first) then 75 mins, then 80 mins, until you can run 1.5 hours pretty comfortably, while still running 4-5 days during the week somewhere between 30 mins and 45-50 mins. Once you build to a base like this then you can start adding some "strides" to you runs (25 sec bursts of speed with 1` cool downs start with 4-5 and work up to 10-12 -- again, slowly). Some people advocate doing these strides no matter how much you run, but personally, I would focus on adding volume first then adding speed. Being on your feet for 1.5 hours for a long run, while still maintaining your other runs, might take a little getting used to, and you don't want to change too many things at one time.

You are doing great and I am sure we will see many more PR's from you this year. In my opinion, running is a process, and if you can enjoy the process and be patient (as in life) you can't help but succeed!

Bonnie

From Bonnie on Thu, Nov 29, 2007 at 11:33:43

Michelle -- I just read your blog more closely, I thought you had run a race recently -- what you need is to pick a race soon to train for!! That will help you with your plateau!

Let us know what one you pick!

Bonnie

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