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Runner's Den Fiesta Bowl Half Marathon

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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.

Russian champion tries Crocs, commits to racing a marathon in them

Nikolay Chavkin in the video below did 3x1000, first two in Adidas carbon-fiber models, the last one in Crocs. Surprised by the result (2:52, 2:52, 2:50) with the fastest interval done in Crocs, he committed to racing a marathon in Crocs if the video gets 42K likes and 195 comments (for 42 km 195 m, the marathon distance). Nikolay's current marathon PR is 2:14:00. The video was created by a Russian sporting goods store chain. Their moto is "more sports - brighter life", which we think is wonderful, and also deserves a Like. If you want to see a fast marathon in Crocs, go to the video and click the Like button. And make sure to share it with your friends.

Miles:This week: 0.00 Month: 0.00 Year: 0.00
Race: Runner's Den Fiesta Bowl Half Marathon (13.1 Miles) 01:51:59, Place in age division: 14
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.5013.100.000.000.0013.60

Well, the 1:50 guy eludes me again!  The race results are still not up on the Internet, so I might be updating later.  It was overcast and chilly at the start: perfect running weather.  The race was a loop that started and finished in roughly the same place, and very flat.  I was feeling very good going into it, but probably not as good as my last half in San Diego.  I was expecting to PR, because I've done an 18-mile run since then, so my endurance is even better.  Looking back over last week, though, I did a tempo run, added a mile to one of my daily easy runs, and ran 5 miles yesterday.  Maybe I overdid it a little bit???

I started slower than I wanted to, as usual.  Mile 1 was 8:45 (also, no chip timing, and I crossed the start line about 10 seconds after the gun went off, but the gun time is my official time, so it will have to do).  Next four miles were 8:45, 8:37, 8:38, and 8:38, still too slow.  I picked up the pace earlier in the race than normal, though.  I had about 90 seconds to make up when I hit the halfway point, so I thought I was in good shape. I started picking up the pace a little bit at that point to start making up for some of the lost time and ended up being right on pace, for the most part.  Miles 6 thru 10 were 8:30, 8:24, 8:24, 8:31, and 8:16, with a Gu right after mile 6.  Once I hit mile 11, though, I just couldn't pick it up anymore.  Mile 11 dropped back down to 8:30.  When I saw 1:34 at mile 11, I knew that a PR was out of the question (just couldn't go any faster!), but I was hoping I could do at least as well as last time (1:51:29).  I had another Gu at 11.  Mile 12 was 8:33.  I totally lost it, though, and ran mile 13 at my slowest pace of the race at 8:52.  Final .1 was 36.5 seconds, a 7:11 pace.  Overall pace was 8:34.

This was the first time I have ever run out of gas at the end of a half.  I'm not really sure what went wrong.  I thought I was doing it right by picking up the pace earlier so I wouldn't have to pick it up so much at the end.  Mile 13, and the lack of chip timing, caused my time to be slower than my last half.

It seems that I have hit a plateau in the last month.  If anyone has any advice on how to improve from here, I'd love to hear it!  Maybe it's time to add tempo runs back into my training.....

This race will officially count for this coming week's mileage, but I'll add it onto last week's mileage, which finally puts me back over 40 miles for the week (40.6)!

Well, this is too funny!!!  I will now never know my official time or placing because...the event coordinators messed up.  According to the official results online, I ran a 1:25:40 and got 2nd in my age group (behind someone I ran cross country with in high school)  and 8th overall!!!   That's a 6:30 pace-maybe it can be my long-term goal.  Ha!!  Actually, it looks like I was 14th in my age group and 77/333 for overall females.  They didn't post overall results.  Hey, I'll take a mistake like this!

Comments
From Mik'L on Sun, Dec 09, 2007 at 16:28:04

Good job Shauna! I think you did great...that's a great pace. I'm definitely not an expert, but my opinion is that racing in the winter months just isn't like racing over the summer. It seems like this is the "off" season. I think if you keep training like you have been, especially if you pick it up and hit at least 40 mpw, you are going to only get better. Your time is very consistent with your last half, which really wasn't that long ago. Great job and just keep it up, it will pay off in the long run. :)

From Christi on Sun, Dec 09, 2007 at 23:03:25

Well in my book that was a very good & fast race! Great job!! But if you have hit a plateau you may want to put it as a question on the discussion forum- I think there's a place to ask for people to review your training program. But I second what Mik'L says- its winter-tough time of the year- you may suprise yourself in the spring. Also- how was the course incline wise?

From MichelleL on Sun, Dec 09, 2007 at 23:15:54

I think that the winter is the best time to train in AZ, so I don't think it should be a factor. You trained right through this race, which is the right thing to do for all but a few targeted races a year. I would say that at 40 miles a week, you would tend to hit the wall in a 13 mile race. Its ok to hit the wall though, it means you were pushing your limits in the race, which you definitely should be doing.

Perhaps you are plateauing right now Shauna. It takes several weeks at increased mileage to not be tired at that mileage level. I would make sure you keep your miles right at 40 for three weeks, and don't worry about your pace for most runs, but throw in a tempo run at least once a week, of at least three miles. Since you are focusing on 1/2 and full marathon races, you'll want to increase your tempo distance as you are able, but your tempo pace shouldn't be any slower than 8:30 pace. I know you are posting your mile splits on almost every run, which is ok if that's what you like to do, but make sure you aren't turning every run into a medium run. At most you should be doing hard-easy-hard-easy, etc. Perhaps you could also consider adding strides to your weekly training, to give your legs a feel of a faster pace, for 100m at at a time.

I love your inspiring attitude and your desire for improvement. With continued dedication, you will smash your 1/2 PR and get to Boston. GO SHAUNA!

From Michelle on Mon, Dec 10, 2007 at 03:13:42

It looks like you ran a great race to me and according to them you had a huge PR!!! You're dedication and improvements are something I would love to see in myself so keep up the great inspiring effort!!! (and thanks!!)

From crumpyb1 on Mon, Dec 10, 2007 at 09:48:46

Congratulations on another decent race! I have no doubt the sub-1:50 will come.

From Mark on Mon, Dec 10, 2007 at 10:21:10

Shauna, good job in hanging in there at the end, you could have just given up and really slowed down but you didn't. It wasn't a PR but also wasn't that far off. Keep doing what you've been doing except maybe add some more tempo runs here and there. Something that helps me (but I don't always remember to follow) - go easy on the easy days and hard on the hard days. When I do follow that advice it seems to really pay off. You're gonna get there. Thanks for the comment on my race.

From Lybi on Mon, Dec 10, 2007 at 19:42:56

Great job Shauna! Hey, this effort IS an improvement over your San Diego half, because that was at sea level. I'm sure the difference in altitude, though not substantial, makes far more than a 30 second difference, so you ARE improving!

It's hard when you don't get the numbers you are looking for, just remember that there are a lot of people on this blog who think you are AMAZING!

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