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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, Dec 03, 2009

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

AM: (13.5 miles - or thereabouts, 1:51:06). Stamina today. 3 x 3200 w/400 recovery (target : 7:20 pace --1/2 marathon pace, so shouldn't be that hard now should it?) + 31:32 wu, 30:03 cd. My splits were 7:19, 7:17 (3:07), 7:19, 7:18, (2:42), 7:14, 7:11. ~ 3.5 miles downhill to the track, a very painful uphill home. This pace is my sweet spot. I can find pace pretty easy and just stay there with little concentration; it is not an "easy" pace for me, but it is not "hard" either. Very nice. I will be hating it when in a few weeks Greg has me doing this same workout at 10K pace (hard hard hard, I actually haven't ever been able to 3 x 2 miles before, we'll see if this will be the year!). The run back home was not as bad as I had anticipated, it is uphill the whole way, but gradual for most of it ... as Dean warned me "you just can't be in a hurry" ;-).

PM: (3.5 or maybe 4 miles, they will be very very easy).

Happy Thursday bloggers, I am in a very good mood today.

Comments

From allie on Thu, Dec 03, 2009 at 17:30:08 from 67.177.43.41

nice workout bonnie! have you decided on a 10K race to smash your PR?

From Bonnie on Thu, Dec 03, 2009 at 17:48:49 from 128.196.228.134

Thanks Allie - no pressure, I have been attempting this goal since I was 43!! My "first" attempt at obtaining my 10K goal will be January 24th ;-). There is a fast 10K here and the money goes to the Pima Community College Track and Cross-Country team (I think that is a pretty good cause - it is where Abdi was "discovered"). If that does not go as planned, there are a couple others around Arizona. I am also planning on a 1/2 marathon in May/early June.

From Carolyn in Colorado on Thu, Dec 03, 2009 at 18:14:16 from 24.8.167.243

How early do you get up in order to run for near 2 hours in the morning before work?

I'm pressed that 7:15ish is not too hard for you. You're very strong.

From Bonnie on Thu, Dec 03, 2009 at 18:23:57 from 128.196.228.134

I get up at 5:30 every morning (except weekends). My schedule is flexible, I can come and go as I please (except for being in class and meetings). I probably work about 50-60 hours/week, but some of that is at home. It is nice to have the flexibility of an academic, but it comes at a price of never really being "done" -- so we are pretty much always working.

I wouldn't be too impressed, it is not that fast, especially compared to the really fast people!! Dean can jog that fast even when he is injured! I am sure your 1/2 marathon pace wouldn't feel that hard to you either!!

From Bonnie on Thu, Dec 03, 2009 at 18:43:35 from 128.196.228.134

I forgot to mention, Carolyn, the hardest thing about this workout is that it is long -- and if you go out too hard the last one is really killer (having learned that the hard way) -- if you find your 1/2 marathon pace early on, it is actually just a nice stamina workout!

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