Trashcan Annie

April 2008

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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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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
210.4521.0015.804.17251.42
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.400.000.000.0013.40

2 RUNS 

am: 6 I am still feeling pretty fatigued. Legs feel fine. No soreness... Okay I take that back. My arm is sore from the botched blood test. I started lifting again today and thought I might fall asleep on the leg press machine. ug. Good news is the GAsway family is finally getting over Our URI's! *I hope...

 

pm: 7.4 finally felt better. Ran with Brad, Rob. We met up with Allen for a little bit too. Just a fun little run around Gurnee.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

this run was pschyzo. I wore the Garmin. I literally had to stop in the middle of this run and slow down. This run was to be easy. I felt great, but because I have been so tired I decided to stop after three faster miles and "restart" and force myself to slow down. Otherwise I'd just be tired again tomorrow.

5;56 * ooopss!!!
6:33 *attempted slow down... pretty good
6:28 *obviously I have little control... I stopped at this point
7:06... more like it
7:11
7:11
7:08

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.005.300.009.30

I had an absolutely great time at this workout. It was cold and rainy, we ran 6x1000 (500 hard & up hill/500easy & downhill) continuously. then we did some hills. I am calling this a grass roots run. It's what the sport is about to me. Hills, nasty weather (that keeps everyone else inside), fartleks, and friends. I was very sore from lifting and felt heavy, but I honestly didn't care. I was just very happy to be out there running. It reminded me of the many satisfying runs I had my senior year of high school!  I don't think I've had a day like this since then.  At least not many. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Ran 8 miles on rolling hills and then did 6x strides.  Talked with Jenny, looks like I'm going to give the US 25k Champs. a shot.  My body has been struggling to adjust to the increased training of Feb and March, but I think that by May 10th I'll be adjusted.  I have had some really great intervals and even easy runs, consistancy is the issue and that will come as my  body adjusts.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

I was very tired this morning, but it was soooo beautiful out it didn't matter.  Ran with Jenny and Amy.  Girl Power!  None of us get to run in all girl groups that often so this was a treat.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.100.000.000.0013.10

A big group met this morning at Old school. Rob, steve, dave, shelley, jenny, Mike, tina, allen, brian, Amy, and Kevin. The first 4 miles were easy. I wanted to do a bit of a pick up in the middle of the run, nothing to crazy I AM just starting to feel a bit better. So Rob, steve, and I dropped it down half way through mile 4... then 6:16, 6;25, 6:30 and a cool down. It was nice to be on the trail My legs are liking me again! The pick up in the middle was nice too. However, the coffee afterwards was the most excellent!   Steve kept our splits... here they are.

1: 8:09
2: 7:34
3: 7:08
4: 6:50
5: 6:41
6: 6:16
7: 6:25
8: 6:30
9: 6:57
10: 7:01
11: 7:25
12: 7:25
13: 7:02
.11: :52

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

with casey.... very very slow.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.004.000.008.00

First track night. and OOOPs I forgot casey's pants. I guess it's better anyway, it was nasty out and the boys are finally over their colds. I'm kind of glad he took them home.  38 degrees and pooring down rain.  The workout was disorienting. I enjoyed it. It was nice to feel lactic acid again! In fact I had a really upset stomach afterwards and I think it was partly due to the re-introduction of lactic acid build up to the system. I didn't wear a watch so I don't know what my times were, I'll wait till everyone fills in their log to have an idea. Here's the workout. everything was based on 5k/10k effort. Workout was continuous.

800 of (200@10k/200@5k)  
400 jog
2miles of 100@10k/100@5k/200jog
800 of (200@10k/5k)

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

7 @ 1:30pm It was beautiful out and I wanted to run outside, but I had both boys so to Gold's we went. Luckily Susan was there. So we had plenty of catching up to do. So Susan and I ran side by side on the treadmils, then stretched for a long long time afterwards.

 

3 @ 7:30pm Wow nothing has gone my way today. Casey was an hour late off the train so my hopes of getting in a run in the daylight were shot. Being accident prone and skiddish I kept it inside... again ug... So I ran at the club house and watched american idol gives back. Hopefully tomorrow things will go my way and I'll be able to go L.F.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.005.000.000.009.00

2mile warm up 5mile tempo @ 1/2 marathon pace 2 mile tempo

5 miles in 29:24 (5:52 pace)

Due to weather and kids... I squeezed this one in between getting Cooper off the bus, and Picking Casey up. Pretty good workout. 5 mile tempo at half marathon effort. I felt like I was cruising, and running within myself as I was supposed to. My hamstring/glute is bugging me again and my achilles on the same side (right) is too. I think they are related to eachother. I don't want to be haunted by them so Ice, Massage, Stretch, IB and tons of 'em.

Willem's funny quote today, "When I wead mine zebwa wots and wots of stowies, wike 600 of dem, he goes to sweep weawy weawy fast!"

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 easy miles... on the treadmil again... I have to find a babysitter.  Although Willem loves going to Gold's Gym, he gets snacks, they play with parachutes, make applesauce and all sorts of cool stuff.  My legs felt better.  The massage Casey gave me hurt terribly, but helped a lot.  He said, "you need to stretch more.  Your hamstring just popped for the first 5 minutes.  you have to sweat the little stuff.. yadda yadda yadda"  He's right.  I stretched for 20 mins on each end of my run, and thought of Paul touching his toes this fall, and my envy. 

Swam 800 meters.

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.900.000.000.0011.90

Ran with Rob. It was a great run. Very easy. Good day. The "naughty" leg is feeling much better. oh and when I got home Willem told me I was fired. During a tickle fight, "Mommy, yous fi-owed. Apwiw foos". pretty funny.
 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.500.000.000.0015.50

1:50:12 (7:19 p/m) I've decided to increase volume which requires a temporary slowing of my paces.  So For the next few weeks I'm going to attempt to keep easy paces between 7 and  7:30.  I want 70 mpw to be the new 50.... It'll take a while but I'll get there. 

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.002.0011.00

AM 3miles 6:55 pace

PM track workout 6miles wu/cd...2miles (10:25/5:12pace ..intervals.. not at once)

The achilles thing acted up in the middle of the run...I have resigned to the fact that I have never trained at this level before and my body is just going to do weird things. End of story.

Huge group at the track tonight. It was fun. I desperately wanted to be up with brad and dave but needed to be true to my "efforts" I lived. What doesn't kill you makes you stronger. Ran most of the intervals with Dave z, Steve, and Dale. It was fun. Casey made it out for the run...I loved laping him... ;)

4x400@10k effort 100jog recover (78.80.81.84?)
400jog
4x400@5k effort 200jog recovery (77.77.77.75)

I had a hard time finding my 10k pace today... very strong winds made it hard to read my effort... I had wanted to be around 83-85... see how well that worked out!

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

on the treadmil despite the great weather... but I did walk to and from the gym with willem, which was an adventure.  He said he had 6million angels watching out for him.... hahahahaha

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.003.000.0012.50

ran 3.5 in the Am and pushed Willem

PM. 3 miles (6x800) 16;21/5:27 per mile pace..

        6miles warm up and cool down.

6x800 then 3x hill repeats. 800's 1,3,5 uphill and 800's 2,4,6 down hill. I felt really good. these were 10k-half marathon effort depending on which direction. I had to estimate the overall time based times for on 1,2,5, and 6. There was a pretty large group there for this one. Thank goodness. WEather was AWESOME. Luckily I ran into Rob on the warm up so I wasn't alone in my tardiness. We ran a pretty quick warm up.  My legs and overall self felt the best they have in weeks. this 5:27ish pace felt much less effortless then my tempo run last week at 5:52 pace. Maybe I'm finally coming around! When I got home I stayed up very late helping Casey finish up some stuff for work...

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

ran easy at mom and dads.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0016.000.000.0016.00

1:43:30/6:28 per mile

Ran with Brad and steve. First a modified ll mile loop, then a modified 6.25 miles loop.  I felt great today for the first time in a long time, despite my bowl and hamstring issues. We basically did a mile warm up and a mile cool down with 14 miles steady state.  The first 9 miles of the run were between 6:18 and 6:40. The last mile I had to make a pit stop, while the guys went on, and it was fractioned... then added on at the end. The next 5 miles were 6;07, 6;18, 6:18, 6:22*, and 6;07*. This was definitely a boost! There is a light at the end of the tunnel!

Splits:
7.18 (warm up)
6.39
6.24
6.29
6.29
6.11 *I had to #2 bad! Bathroom at end of mile
6.38 (beach hill)
6.22
6.22
6.?? *Bath/break 2. I let them go/split mi.
start of the club run, no beach hill->)
6.07
6.18
6.14
6.22 *hill
6.07
6.46 (cool down).

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

ran at home again.  felt great!

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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(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.600.000.000.009.60

ran on the trail this am with Cooper while pushing Willem in the stroller. It was a fun start to my day!  When cooper got a side stitch will started signing "It's a very hard road.  You're going to get there!"  (sounded like "Its a vahwhee haad woad yo dohing to det dare")  how cute!

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

foot was the same. Felt in a daze on these, but good. Cooper ran most of this workout too! What a stud. 4x300m up hard/down 4x300up+500hard/300down. It was very touching/cool/insipring to see my own son running up the hill and with a smile on his face no less! Amazing. I ran an extra one with him because he did one more after everyone else was done. I assumed he'd play with teh other kids so he was wearing jeans and chuck taylor high tops. When I saw him running on my second interval I thought, "oh he'll get tired and stop". By his last one I thought, "Tough little bird... Hope he doesn't get shin splints!"

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
210.4521.0015.804.17251.42
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