Back in the saddle?

April 28, 2024

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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:

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

Sat, Jul 19, 2008

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Crosstraining miles	Total Miles
14.10	0.00	0.00	0.00	0.00	14.10

What a run! By the end of the run, it was 91 degrees, 38% humidity, and I could feel the heat radiating off my skin! I am a big baby. :-) For that reason, I didn't make it to 15. I mostly walked the last mile home, so I didn't count it as part of my mileage.

For some reason, I always run MUCH slower than normal for the first half of my long runs. My first eight miles were: 10:21, 10:12, 10:11, 10:11, 10:16, 10:12, 10:04, and 10:09. It was still fairly early at that time, so it's not the heat. Normally, I can pick it up in the second half and average under 10:00 per mile for my long runs. Maybe the fatigue of the week just builds up. If anyone has any explanations for the slower miles, and/or suggestions for improving this, let me know! I always prefer to run more even splits.

Today was supposed to be a progression run, with the last mile at half marathon pace. Miles 9-11 were 9:49, 9:51, and 9:48. But by then it was so hot I just switched to survival mode to make it home. I took several breaks, stopping for quite a while at the places with water! Miles 12-14 were PAINFUL, at 10:06, 10:25, and 10:49-yikes!

My average overall pace was 10:11, which I think is actually OK, given the heat. I don't think it ever got under 85 or so.

These long runs are really presenting a challenge, now that it's so hot. I might have to drive up to Prescott for a few of these workouts in the next few weeks. That, or get up at 3:30-whoa!

GUESS WHAT: this was my highest mileage week EVER! Since I began keeping track, anyway. I didn't even run this much when I was doing 20-milers! I can't believe that I will probably hit 50 miles next week. Yippee!

Comments

From Christi on Sat, Jul 19, 2008 at 12:19:47

Wow! What a run & some serious weekly mileage. Awesome job. Did you do this long run alone? I think you are doing great in the heat. Sasha posted once that you should factor the heat into your pace. You were probably running a much faster pace effort. You will rock SGM after training in all this heat. Just be careful to not over heat!

From Shauna on Sat, Jul 19, 2008 at 12:36:44

Christi, yes, I did this run alone. My husband is injured, and the rest of my group ran a 5k today.

Thanks for the encouragement. This is my first summer training in the heat, so I have to remember that I really am improving more than my pace reflects. The heat calculator said that my pace adjusted for cooler weather would have been around 9:35-9:40, which sounds abour right.

From luzylew on Sat, Jul 19, 2008 at 13:09:05

I always run those first miles slowly (don't they call that a negative split?). Then I've got room and energy for the last half. But if you're tired today its probably because it's your first week of this higher mileage. Keep doing it through the whole 2 week cycle, back down to recovery week and it will get much better--and easier. But that first week of high mileage made me want to take a nap right after my long run. I remember writing is 9:02 a.m. too early to nap? Keep it up, great job with the miles.

From Bonnie on Sat, Jul 19, 2008 at 13:35:38

Congratulations on your mileage increase Shauna ... you need to adjust your long run times for the fact that you are doing faster workouts during the week too. Speed takes a toll, for some people (like me) it is tougher than mileage. You are doing great! Running in the heat of summer is a challenge but it will pay off when it cools off!

Have a good rest of the weekend!

From Kim on Sat, Jul 19, 2008 at 13:52:09

You have a lot in you Shauna! Running ALONE

From Kim on Sat, Jul 19, 2008 at 13:52:59

Dang....I wasn't finished...

And in the HEAT, for pert near 15 miles! That is awesome!

From Jody on Sat, Jul 19, 2008 at 20:36:18

Great job! Solo is always hard and I cannot believe the heat you run in - WOW!

From Lucia on Sun, Jul 20, 2008 at 20:05:04

Congratulations on your highest mileage week!

It takes me a long time to warm up as well, and then once I'm warmed up, I'm too hot to go fast! :)

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