| 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 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 256.45 | 0.00 | 0.00 | 6.23 | 262.68 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.20 | 0.00 | 0.00 | 0.00 | 13.20 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.80 | 0.00 | 0.00 | 0.00 | 8.80 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.20 | 0.00 | 0.00 | 0.00 | 9.20 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Ran with Crew. They are all run GR so I just chilled and ran their last sunday run with them. Took it down a little the last two miles so dave would have a partner. | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Pushed cooper in the stroller. He was aliken to the Flinstone dog in their car. His head stuck out of the top! He might possibly be getting to big to ride in the stroller. We found a wood chip trail. Pushing the stroller on that surface became a strength workout! Thank god he got out to run with me! He kept up too! speedy little devil he is! | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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6 miles in the am all at 6:36 pace. this felt very easy and relaxed.
5 miles on threadmill in the afternoon a@ 6:44 pace. I was miserable! | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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6 in the am at 6:32 pace again this felt very "natural" for me
3 in the pm at 6:44 pace.
I am beginning to think I suck in the afternoon! | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.60 | 0.00 | 0.00 | 0.00 | 7.60 |
| 51:06 let me guess this is the range of 6:35-6:45. Again I felt great. The sun was out and the trail is beautiful. I got to keep stride with coopers school bus today for about two blocks! that was fun. Now I have to decide whether or not to squeeze in another run between getting cooper off the bus, and picking up Brennan from daycare | Comments(8) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.75 | 0.00 | 0.00 | 6.23 | 10.98 |
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6.23 @ 37:22 (5:59 pace)
My warm up mile was 6:15 (a lot of it was down hill)
This was a fartlek. 5 on 3 off X 2 (these miles were 5:50 and 5:40 respectively)
2 on 1 off X 3 (I wasn't near mile markers for these)
My cooldown was slower I think again no markers.
This run was great. It built some confidence, and allowed me to see just how much work I have ahead of me, and it's a lot! I need to do a lot more tempo runs and fartleks this winter. I have the gift of speed, but I have to work hard at those continuous runs. I was able to maitain focus for this whole run which is nice! I've been out of practice in that arena so it was good to accomplish that again!
4.5 miles in the afternoon. I pushed Cooper in the Stroller on the trail. He ate candy and told me about his Halloween parade at school. He was runner. actually he was Frank Shorter, he just didn't know it. I let him wear my Bix 7# with Erin MOeller's e-mail address on it. I'm thankful he didn't lose it! | Comments(8) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
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1:14:45~7:07 pace
Ran on trail. Took pictures with my phone and texted them to my parents because it was so beautiful! | Comments(7) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Pushed Will. OUCH | Comments(6) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| a scheduled day of rest. | Comments(2) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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54:41 ran VERY easy this morning. I felt like a million bucks! I ran alone. My hips were recovered from pushing the Willem. I had felt a little yucky yesterday but the scratchy throat is gone. It's hard to take my days off, but I'm always glad I've done it!
Just over 4 Tonight. Cooper ran to and from the club house with me! I ran the rest on the treadmill and we watched "Wishbone" together! | Comments(3) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| No Watch today. No kids in strollers. Just me and the wind, and the dancing leaves! | Comments(6) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 256.45 | 0.00 | 0.00 | 6.23 | 262.68 |
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