Trashcan Annie

April 26, 2024

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20072008
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Member Since:

Oct 21, 2007

Gender:

Female

Goal Type:

Local Elite

Running Accomplishments:

Remaining uninjured since April 2007

 

2008 races

GAsparilla 15k: 1st 56:00

Shamrock Shuffle 8k: 1st 29:03

Riverbank run/US 25k Champs: 5th/3rd 1:35:08

4 on the 4th: 2nd (Katie McGregor was there! WoW!!!) 22:52  this was a really cool experience for a small town race!

Ragnar Great River: 1st Overall 21:??Low..

Short-Term Running Goals:

10k < 34:30

15k < 54:00

13.1 < 1:16:00

26.2 < 2:44:00 (Chicago 2008)

 

Long-Term Running Goals:

10k < 33:30

13.1 < 1:12:00

26.2 < 2:35:00

Personal:

I love literature. I have two sons that are 8 and 5, and beautiful, funny, intelligent, and independent little guys! I love being outside!  Married to CAsey GAsway

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to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.700.003.502.1710.37

3.5 miles in 20:35(5:53 p/m) started this run at the track...Ran pretty fast out trying to catch up, then cruised it back in at a half marathon effort.  The tempo before the track workout.  I felt very controlled and great during this run.

7x500 (400@5k effort/100@hard effort) immediately following tempo.  300 jog recovery

7x500 (400 5k effort, 100hard)
immediately following the tempo. I felt pretty good on these too. I had a hard time accomplishing the "hard" 100 at the end of each 500, but felt true to 5k effort on the 400's. I was glad that the first half of the tempo didn't come back to haunt me. I used an online metric conversion chart to convert to miles... hopefully accurate, seems so anyway.
1.41 (5:25 p/m)
1.41
1.41
1.39 (5:20p/m)
1.39
1.39
1.41

2.17 miles in 11:43 (5;23p/m pace)

Comments
From MichelleL on Fri, Apr 25, 2008 at 15:45:43

Nice workout! Are you running these alone or with a group? What type of runners is the group composed of?

From Annie on Fri, Apr 25, 2008 at 16:34:26

it's group. 3 women (2:52 marathoner, 3:07 marathoner) 8 men (2;32-2:52 marathoners). Jenny Spngler, and her Husband... as well as others. Everyone is a 'recreational' runner. i.e. they have jobs, kids etc. I really enjoy them. Groups are a blessing. that's for sure.

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