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Week starting Sep 30, 2012

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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
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
69.500.000.000.000.0069.50
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
16.000.000.000.000.0016.00

1:16:54.  whew.  hard hard run -- very very hilly, 1/2 of it on trails and the other half on roads.  Very pretty though.  Only mid-80s, so pretty darn cool. 

The last 2 miles are straight uphill, luckily, I felt pretty strong all the way!  YIPEE!

Happy Sunday bloggers!! 

 

YEA!!  I am in!!  I just got invited as an elite athlete to the Woodlands Marathon  they took my 1/2 marathon time from last year to qualify me for elite status as a Grandmaster (50+ years old)!  Elite start + entry comp'd for sure, possibly housing too.  So excited.  Now I have to seriously start training!!

Comments(3)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
13.500.000.000.000.0013.50

AM: (9.5, 1:21:19) ... 28:37wu/28:46cd  12 x 1` w/1` recovery.   Hurruph ... 3  mins faster than last week??  Holy schmoly.  Not any harder w.r.t. effort so I am most definitely improving.  Yippeee.  I am saving my "longer" mid-week workout for Thursday - when I can run at Buffalo Park, Flagstaff, AZ (7800ft)!!!  

PM: easy 4.

Happy Tuesday bloggers! 

Comments(1)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.000.000.000.000.007.00

1:03:54.  Easy 7 ... today I teach, then I will run home, clean up and pack, and then tonight we leave for Flagstaff -- YIPPEE!

Our house is a mess, our schedules are just so crazy busy this semester at work, and then all the "extra" time we have we seem to run ;-) - I am not complaining, you have to prioritize.

 

Happy running! 

Add Comment
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
14.000.000.000.000.0014.00

AM: (10 miles, 1:24:55)  Wow!  I am so very excited.  We got into Flagstaff at about midnight last night. Dean got up early to go on the Bagel Run (all the elite athletes who are in town, and even some regular folk local runners) meet every Thursday and from Biff Bagels.  Dean caught a ride and ran the run with Greg McMillan.  Normally, I would have gone on the bagel run too (even though it would have meant running pretty much by myself, since I would have been the slowest one there ;-) -- they usually start pretty slowly, so I can run with them the first mile, maybe 2 ;-) ).  Anyway - I wanted to run a 5 x 2 run at Buffalo Park, and since it was my birthday - I got to do whatever I wanted!! 

The run.  It is always a challenge to start a run at 7,000ft (especially when you live at 2,000ft), I know I need to go slowly, but it takes me a while to figure out how slowly.  Especially this run, because it is a loop course that is not flat, and, for me, if I go into oxygen deficient - because of the altitude, there is no recovery (kind of like heat stroke/exhaustion). Also, I have no idea how fast I have been running lately.  I have not done anything on the track in months (since the now infamous Wedding Bells 5K) - all I know is that I have been running my usual routes faster this month than the previous month - and that my mileage is back to normal. SO, I was a little disappointed in my first 2 mile split, so I decided NOT to look at my watch for the rest of the run (even though they have 1/4s marked on the trail). Here it is:

18:39 (9:20/mile), 16:27 (8:10), 16:51 (8:26), 17:01 (8:31),  15:55 (7:58).  

Not bad, I was not working hard, I was talking to a couple of other runners who were out there (except for the 1-2 mins up the hill, especially the last time I hit it!) so I was very surprised when I finished the run and looked at my watch - I would have totally be happy with 9 min pace.   Greg usually gives ~ 11-20 sec/mile for 7,000 ft (especially the first day at this altitude) - so I ended up with  8 miles at a little (20 sec/mile)  slower than threshold pace. The best part?  It felt pretty easy - I had to concentrate on not jogging like I usually do - but I wasn't breathing hard until the last bout up the hill.  YEA! 

 

PM: easy 4. 

I met with Greg yesterday - we sketched out a plan for my upcoming training cycle.  I am getting excited.  It is interesting - Greg has actually moved from 12-16 week training plans, in general.  Instead, I won't really be doing any real "marathon" workouts, until about 8 weeks out.  Until then, I will be working primarily on leg turnover and stamina building in the form of unstructured fartleks.  This is particularly good for me right now, because I can modify fartleks based on my work/sleep/life schedule -- and I seem to be responding pretty well to them so far.  This is all pumping me up!!  I have to say, bloggers, I really had entirely expected never to train for a race again -- my recovery has just been so slow.  But, now, I am thinking that maybe, just maybe, it is possible that I can pop out a couple more good races!!!

I hope you are all doing well!  Thank you so much, all of you on Facebook, for the birthday wishes, it was a great day!!!

 

 

GOOD LUCK St. GEORGE RUNNERS!!  I will be thinking energetic thoughts for you tomorrow!!!   

Comments(3)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.000.000.000.000.007.00

Pre-blogging.  I am going to run a beautiful 7 miles on a forest service road right outside the house we are renting this weekend.  I then need to get things organized for my birthday party tonight!!  we are having some food made by a local company and everyone will be here in time to enjoy the sunset!!

Happy Weekend!!! 

Comments(3)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
12.000.000.000.000.0012.00

AM: 8 miles, easy, but hard because of the hills.

PM: 4 miles easy, see AM  ;-)

So happy to see all the awesome runs at St. George today!! You guys rock!  Lots of PRs

(Kim, Kelli, RAD, Amber!!!  you all rock majorly!!). 

Add Comment
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
69.500.000.000.000.0069.50
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