Trashcan Annie

August 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

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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
80.1022.0019.9518.00140.05
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.008.000.0012.00

8x 1mile @ marathon effort with 60 sec. rest.

I felt pretty good. Ran next to a vietnam vet. We talked for most of my workout. he was really intersting and un to talk too. I was able to talk though each interval, but they were at marathon pace. When I got back to the daycare, the boys had been in a fight and had been written up... arrrrrgggggggg!!!!!! so they are napping the little devils. Foot only hurt after so I iced.


not a super "wow I can think I'm awesome workout" but definitely solid.

5:56.6:03.6;00.6:00.6:00.6:03.6:00.5:56

I recovered quickly so that's good. It didn't ruin my day. I was a little afraid I'd be wasted for the rest of the day. But it's bed time now and the boys and I had a blast swimming at the pool... okay Cooper swam, will goofed off, and I waded around.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.006.006.000.0019.00

1-6 easy... I don't know my pace on this over 7:00 for a while.

7-12 @20 sec slower than marathon effort...I felt really strong, controlled, and it was effortless. Getting splits was interesting. I started my watch almost a mile into it at the 2 mi. marker of the club run so I could get mile splits... then I couldn't find the 3 mile marker...
so...
mile 2-4 (8-10) 12:52
mile 5 (11) 6:27
mile 6 (12) 6:17

then immediately into 6 mi @marathon effort (miles 13-18)

13 6:10
14 6:08
15 6:05
16 6:03
17 6:21 *totally ran out of gas...felt crappy (was a little wimpy and didn't push through it like I should've)
18 6:12 *on the track

While I was hoping for something faster... I was happy I did the workout correctly. I'm learning pace in relationship to my body and how to guage, and that is important. I think I had some hydration issues, and I need to start trying out gu's maybe. I ate breakfast, and tried to eat a lot last night. bread sticks aren't exactly rocket fuel I guess.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.0010.0014.00

Pretty humid tonight. three sets...

1200@5k (400jog) 400 hard
400jog
1000@5k (400jog) 400 hard
400jog
800@5k (400jog) 400 hard

4:01, 78, 3:28, 81, 2:44, 75

I had some asthma issues tonight because of the humidity, but nothing severe, and water helped. It wasn't as fast or strong as I had hoped (especially in the middle) but I got 'er done. Next time I'll get 'er done stronger.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.005.952.0015.95

4 in the morning.. Threw in some hills... whatever 4 on a treadmill is. I tried to run at that for at least .25 and keep my pace at 7 min. felt good.

5.95 tempo run followed by 4x800m

35:49 I felt pretty good on this one. I know our first two miles were 12:25ish or 6:12ish pace. so I know I dropped it down after that. Based on how I felt and the beginning of the run I'd say my last three miles were 5:50-5:55. I felt stronger as I went along. Asthma was not an issue tonight. Thank goodness.

took a couple minutes after the tempo and then started 4x800 with 60sec. rest. Come to find out the cemetery loop is .49... cool beans....
2:40, 2:42, 2:36, 2:33

 

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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
6.000.000.000.006.00

ran the last half mile with cooper... who now says he wants to be a steepler... can't say I'm upset by that!!! we watched some steeple footage together. Who knows maybe he'll be the next Fam?

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

1:52:36

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.006.000.006.0017.00

5miles in the am on the treadmil

warm up and cool down were to be a little faster than steady state (6:20-6:40 pace). then the track workout all at 10k effort...

set 1 3x800 (200 jog recovery) all right around 2:47 to 2:49
400 jog
5x400 (100 jog recovery) all between 80 and 84
400 jog
3x800 (200 jog recovery) 2:41-2:45

I felt pretty good... but then again, I like pain.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.0010.000.000.0020.00

10 easy 10 marathon pace... dad on bike...

I was soooo banged up and sore when I woke up I decided to see how I felt. When I woke up I had a huge goose egg on my left knee. I felt great until about 17 miles, then my hip flexors were just screaming at me. I'm sure it's from the way I fell, sliding with my knees bent. But I made it through the whole thing, and was able to maintain a fairly good clip, concidering.

When we got home we heard, "you guys did what? Annie you are crazy!" "you ran how far?" "hahaha... funny... You're serious? Oh my god what's wrong with you!" I had to miss out on the drinking games last night with my sister and girl cousins... oh darn.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
80.1022.0019.9518.00140.05
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