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Location:

Phoenix,AZ,

Member Since:

Jul 23, 2007

Gender:

Female

Goal Type:

Boston Qualifier

Running Accomplishments:

5K: 22:15 (January 2005);
10K-48:40 (November 2005)
Half-marathon: 1:50:25 (, March 2006);
Marathon: 3:54:16 (January 2006)

Short-Term Running Goals:

BQ

Finish half marathon in January 2010

Run consistently

Lose pregnancy weight + 10 pounds 

 


 





Long-Term Running Goals:

Complete an Ironman triathlon; run the Comrades Marathon in South Africa (55 miles)
Marathon: sub 3:30
Half marathon: sub 1:40
10K: sub 42 minutes
5K: sub 21 minutes

Find out what my potential is and reach it.


Personal:

I've been running since high school (mid-1990s) and do pretty well when I'm focused on a goal. My main problem  is running consistently when I'm NOT training for something specific. I'm an attorney, and I've been married to my husband, also a runner, for 5 1/2 years. We live in Phoenix, Arizona.  We had a beautiful baby girl, Caroline, in August 2009.
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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Tue, Jun 24, 2008
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.900.002.500.000.007.40

I did it!  10 x 400s!

We (hubby and I) ran 1.3 miles to the track, did dynamic stretching, and started the workout: 10 x 400s at 1:58 (goal) with one lap of jogging after each 400.

My first lap was 1:53, and all the rest were 1:50-1:52.  The 5th or 6th repeat, and the last repeat, were 1:48!  I am so excited that I did so well!  We slogged home afterward.  The heat didn't bother me nearly as badly as last week.  We started the repeats at about 5:50, though: a bit earlier than last week.

I am REALLY tired now, but it's going to take a while to get used to the intense workouts.  Also, my spine hurts to the touch-weird!  I first noticed the spine tenderness last night on the bike.  I have a chiro/massage appointment tomorrow, so I'll get it checked out then.  But I don't care right now, because I ROCKED my workout!

Comments
From marion on Tue, Jun 24, 2008 at 12:28:30

That workout totally ROCKED!!! We tried 400's a few weeks ago and I pretty much wanted to DIE after the third one. You are too cool and you were running completely ON FIRE today- forget the hair! (but isn't that a given in AZ? ;)

From Kim on Tue, Jun 24, 2008 at 12:35:31

Awesome workout! I love that we can say, "I ROCKED my workout!" If we said, "I look really fabulous today!" that probably wouldn't go over so well! But it's fun to have a place where we can be excited about a dang awesome workout! I wish we lived near each other and could do some running together! So are you doing SGM this year?

From Tom on Tue, Jun 24, 2008 at 12:50:51

Nice job on the workout Shauna!

Hey Kim aren't those split times Shauna ran for the 400s almost identical to what you ran last week? I think we only did 8 but it looks like you 2 are in very similar condition. It is too you don't live closer to each other.

From Shauna on Tue, Jun 24, 2008 at 13:13:27

Thanks guys! Kim, yes, I am running St. George this year for the first time. You would be a fun running partner. my closest blog neighbor is Lybi, but we are probably a good 45 minutes apart. It looks like you and I are at about the same level, so it's fun to watch your workouts. They inspire me to keep improving.

From Kim on Tue, Jun 24, 2008 at 13:16:05

Let's keep an eye on each other and help each other out. Who knows...maybe we will cross that finish line together! However, it's my first marathon ever, so I have no idea what to expect!

From linda10k on Tue, Jun 24, 2008 at 14:20:28

Wow!! Awesome workout! You did fantastic!! Happy to hear there was no heat exhaustion this time.

Doesn't it feel great when you achieve the goal you set for yourself. Hope your spine gets feeling better. Take it easy today.

From Jody on Tue, Jun 24, 2008 at 19:54:30

You absolutely rocked!! Great job! Take care of yourself.

From Christi on Wed, Jun 25, 2008 at 00:46:46

Good for you! Gotta love that runner's high! You are on a roll- are you still racing July 4th?

From Lucia on Wed, Jun 25, 2008 at 09:50:27

Way to go Shauna! I've never done a track workout; this will help me get started and know a bit more what to do. Keep up the good work!

From Mark on Wed, Jun 25, 2008 at 10:39:00

Great job on the 400's, that can be such a huge high to have a speed workout which exceeds your goals, awesome!

From MichelleL on Wed, Jun 25, 2008 at 21:17:02

Hey Shauna, just read about your workout. Great job on your great splits and especially doing well on all of them. Next time you do 400's I would suggest keeping to 10 intervals, shorten the rest to 200m, and try to still hit 1:52's. We never did more than a 200 rest for 400's in college, sometimes as little as 30 seconds. I am not sure why you are focusing on 400's for marathon preparation. It can be good to do fast intervals to introduce more foreign speeds, but some think even 800m repeats are tangential to marathoning. I would venture to say 400m repeats shouldn't be in your schedule any more than once a month. Well, there's more than two cents for you!

From Shauna on Wed, Jun 25, 2008 at 22:24:16

Michelle, thanks for the input. I set my marathon PR by doing 400s about once a month and longer intervals up to one mile on the other weeks, so I figured it works. To be honest, I just follow the brain training plan, after making sure it's legit. Next week calls for the last week of 400s, and then I start with longer intervals (nothing shorter than 800s, I think). I'll try keeping the rest period down to 200 meters next week and see how it goes.

FYI, there is a special going on until July 4 for PF Chang's: $10 off the registration fee and a free t-shirt (unless you're getting comped). I signed up myself and my husband, so we're committed!

From MichelleL on Wed, Jun 25, 2008 at 22:32:21

Shauna - thanks for the input on PF Chang! I am excited you are targeting it for your BQ and will be running it the same time as me. I contacted them for elite status, which I assume will include a comp but they want to see how my 1/2 marathons go this summer before accepting me. (No pressure!!!!).

On the training, I like to do some fast stuff then try to pull that pace into longer intervals, so that could work quite well for you. Just glad it won't be all 400's :)

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