Trashcan Annie

GAsparilla 15k

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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
1247.15115.90114.5442.921520.51
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.300.000.000.004.30

15:00 min. of Yoga

 

butt/hammy wasn't annoying until about 2 miles. I decided to play it safe and end while I was still ahead. I went home and did yoga with the boys.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Still tight.... arrrrgggg

Yoga: 15:00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

35:00 Yoga

 

Today I actually did a routine, and not just practicing poses... OUCH! I'm about as flexible as kindling! I have to pick up my baby brother at 1 am in Lake forest tonight so I'm going to do Casey's loop 4 or 5 times tonight... It's close to home and I can test out my right hammy without getting to far to walk home. I am getting really impatient. I want it to be freakin' normal again like yesterday so I can get back to those workouts

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Welp. I never did the run last night.  too tight.  I am so positive.  Honestly I need to take today and tomorrow off too.  the only way I'm going to get over this thing is to rest it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

35:00 Yoga....  and Callisthenics.  I think it's getting better!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Ran these very slowly.  also I figured out what happened.  When I fell at hte race I must've caused some trauma to my right hammy.  It hurts worse to bend my knee then to straighten my leg.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

feeling much better.

Comments
From Sasha Pachev on Fri, Jan 25, 2008 at 22:56:51

How is your training?

From Dallen on Sun, Mar 30, 2008 at 16:41:35

It looks like you may have stopped blogging, but not running. Congrats on winning the Shamrock Shuffle. Awesome!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.600.000.000.007.60

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.100.000.000.009.10

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.400.000.000.006.40

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.400.000.000.006.40

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.700.000.000.008.70

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Race: GAsparilla 15k (9.3 Miles) 00:56:00, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.700.009.300.0012.00

Okay.... lets see here. There's so much to say. BAsically I had a great first 6 miles then fell apart. I was on pace to break 55 at 5 miles... everything went down hill after that. the last 3.3 miles I just wanted to get to where the water was! It was great to be out of snow, I'm not complaining. Anyway, at mile 6 LIndsay Hattendorf caught me, and I drafted off of her for most of the rest of the race. It was a nice and welcomed reprieve to have another woman to run with, and there was some wind on the way back. I took water at every water stop that had people standing out. One didn't have enough people working it... hey that happens. Anyway, the pace felt soooooo slow so I tried to make a move at mile 8 and just didn't have the umph to carry through. So I decided I'd just out kick her... Knowing her speed I didn't want to take chances. She had been looking at our shadowns to see where I was so I decided to let her have 5 meters or so, to give her some confidence. It worked. at .3 I put the hammer down, and she didn't challenge me. My hammy was SCREAMING at me to lay up, I was cramping from dehydration, I just had to get to the tape first! NOt a Pr... but no one seemed to run PR's, not even Florida people.

Lindsay was extremely nice. She seemed okay nice when she kicked my butt at 4 on the 4th, but she was extremely nice today. Classy lady. The course was beautiful, and the stay was excellent. I had a blast with my In-Laws and my Nephew is incredibly cute! It feels good to cross the "tape" have it be something other than a piece of red yarn!

Comments
From jtshad on Wed, Apr 02, 2008 at 08:24:11

Congrats on the win! Nice strategic race, way to think out there on the course and save something for a strong kick.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.400.004.850.009.25

Fartlek was 3 sets of (3,2,1) 1 min rest between...2 min. rest between sets. All hard parts were run at 5:39 pace. the pace felt slower than 5k... faster than 10k... lets call it 8k? My legs need more of these types of workouts. The third sets was annoying and I was glad when it was over. The music on the radio today was also annoying. Who wants to run hard to "sCAR tissue"?

haha... Just reading through this... if you add up all miles I did another 15k! this time in 58:00 (includes wu/cd) now that's funny!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.100.005.250.008.35

5.25miles in 30:00/5:42per mile

 got to enter it as excruciating for the first time! I feel like the little baby of the group... here's the work out with paces
10min. wu (6:48)
20min @ half marathon effort (5:53) Calves got really really tight during this
2min rest (6:48)
4x 5k effort [1on(5:10)/1min off(6:48)]
10 min cd (6:48)

When I was done I was so parched I thought I'd never peel my tongue off the roof of my mouth! The boys have both had colds this week, and my throat has hurt for two days now so I did 20 min instead of 30 and I'm glad I did. HOnestly 5:53 felt really hard... harder than half effort, but once I was there I sure as hell wasn't going to back down. I need to work on that. "I just like to go fast"... Ricki Bobby!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Sick....Cold...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

sick... cold

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

still sick...going low this week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.700.000.000.007.70

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.600.000.000.006.60

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.200.003.800.009.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.200.000.000.009.20

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.755.250.000.008.00

okay can we say sinus infection? as if the yellow snot didn't give it away 5 days ago. Today I saw it affect my hard day pretty drastically and I took a 2.5 hour nap... I never do that. Hopefully soon my energy will return. My legs felt spriny today it was just an energy issue. here were my splits. Despite running slow, I felt like a rebel running this workout outside! Whoo hoo treadmil you won't domintate me today!

6:33 (WARMUP)
6:02
6:11
5:53
6:13
6:22
1:34 (.25 Decided I was done. very tired. The last mile took everything out of me. I decided I'd cooldown at a moderate/steady state pace... the result is funny)
7:03 COOLDOWN
2:47 for .43 (6:28 pace)

It was supposed to be a workout where I switched from 10k effort and half marathon effort for 6 miles. I did the effort thing... it sure didn't show (unless you were watching ;) Also my butt bothered me a little. This was a loop and every second mile had some rolling hills. NOT cool, since that was to be my harder effort!

Did strides after (that's how I got 8 miles out of today. It was probably more like 8.3 but who cares). I was glad to be outside, and miles 2-4 felt okay, Just running on red.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.750.000.000.0012.75

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.800.002.700.008.50

2.7 miles in 15:00/5:33 per mile

5,4,3,2,1 w/1min rest between each. All rest was run at 6;48 pace. (I have mentioned I hate what the treadmil does to a simple fartlek)

I felt much better today I ran conservatively around 5:50 pace for the first two, then 5;36, then 5:27, then 5:15. felt great! Glad I stayed smart. I still feel a bit tired. But much better than last week. I felt great at 5:40!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.050.004.000.008.05

4 miles in 22:45/5:40 per mile

felt awesome. 2x2mile w/2min rest between sets. Mile one 1/2 effort... mile 2 10k effort. I felt I was really true to my efforts on this one. I didn't get all haywire and competitive with myself and the treadmil. I dominated the workout, and ran smart. Felt much better overall. entire run was 8.05 miles in 49;50

1set: 11:30 (5:52, 5:36)
2set: 11;15 (5:48, 5:27)
rest was pretty fast too. It's getting easier to recover.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.300.000.000.0010.30

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.002.0012.00

2 miles in 10:51/5:25 per mile

again I had to force myself to do this one. 4x800@5k effort... which i felt i was true to.

I felt fine for the first two... (5:24 pace) then slowed up for the second two (5:27 pace)... and my heart felt like it was going to jump out of my chest on the last one. is this enough complaining yet? I think I just am running low on sleep, and the time change is still really hard on my body... it's an hour, but this only the second time in my life I've had to "lose an hour" it sucks.

wu/cd=5 miles

ran 3 miles in the afternoon

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.300.000.000.0010.30

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.300.003.000.008.30

ran 3x1 mile on the road. It's always a little like the twilight zone to run hard in Walkerton. Joe's BFF was out and watched these. My dad kept me company on the bike:) I love my dad. Felt good. I would guess these were all right around 5;30... no watch. Just a measured mile and my internal clock.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

15 miles in 1;42:03/6:48 pace

my hamstring was tight today. This was a beautiful morning, beautiful route...lots of dirt road. Dad road the bike. We saw another runner, that is the first time ever! Lost a glove...emergency pit stop, sure got the dogs going with that one. Hay's been planted, saw a farmer out on his tractor.

Comments
From josse on Wed, Apr 02, 2008 at 09:02:42

good to see you blogging again, what is your race in a week?

From Lybi on Wed, Apr 02, 2008 at 09:38:29

Hey Annie--it's great to see you again. You raise the average speed of the chicks on the blog by a lot!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.002.000.000.0010.00

 did a 2 mile warm up. 1 mile at 6:00 pace. 1 minute easy 1 mile at 5:40 and a 3 mile cool down. I felt crappy so I did a cool down. Slept 11 hours last night. Cooper keeps coughing w/o covering his mouth... today I said, "seriously if you don't start covering your mouth when you cough I'm going to have a major melt down, I have a race in a week" I immediatly felt like a selfish *** and apologized. So frustrating.

3 miles easy in the evening.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

2 RUNS...4 IN THE MORNING....ON THE TREADMILL

 

7 IN THE AFTERNOON: 44:38 (6:22 / mi) Hired a babysitter so I could get outside. I felt great. Wore the garmin but payed little mind to it until the end. When I got home I saw that I had 2 6:13 miles and a 6:09 for the last one, much of which is up hill. It felt easy so I guess that's okay. I don't think I've had an easy 6:09 mile in a run since, oh 2006... and I wasn't doing speed work then, so I was always fresh. I felt much better this afternoon, after my nap.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.002.509.00

2.5 miles in 13:18/5:19 per mile

I woke up feeling crappy again, but again after a nap I felt much better in he afternoon. Shelley and I ran to the track... then did the workout with the group. It was a ladder at 5k effort
1600,1200,800,400 with a 400 easy jog between. Brad and I ran together for all of them, he finished about a second or so ahead of me on all of them... My times are adjusted from his.

5:23, 4:05, 2:40, 77
I felt way better than I thought i would. The most annoying thing was the snot running down the back of my throat throughout the whole workout.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

i decided to take 'er easy today. I woke up with a cough this am... probably last nights cold air, and this drainage. So I started an antibiotic, and ran easy... and stretched for 30 minutes afterwards. the knee is feeling much much better. It's a flippin blizzard outside... incredibly annoying. Beautiful and annoying... like Jessica Simpson. I can't wait for warm weather!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

had the creepy crawlies last night... felt better this morning, but I think to make head way I'm going to have to take a day off ;( waahhhaaahhhhaaaahhhhh. So much for my 70 mile week.

I tore the boys away from TMNT this morning to go to LF and meet the group for coffee and bagels, since I couldn't run ;(. It was awesome to meet CLaudia, I really enjoyed her. The boys loved coloring with Kelli. I think it was worth missing Teenage Mutant Ninja Turtles lost episode to them. (besides we all know it's just a marketing ploy anyway). I coughed up nastiness all day... so I'm making some progress.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

arrrgggg I didn't sleep at all. Literally. I just watched the boys breath for 5 hours then I gave up and got up at 5:30... which is sleeping in for Amy, but the middle of the night for me.

Cooper kept laughing in his sleep. When he woke up he said, "I couldn't wait for Easter. I kept dreaming of all the fun I'd have" No pressure for this Easter Bunny. I hid the eggs so well it took them 45 minutes to find 12 eggs in our apartment. muuhhhhaaahahahahahahahahaha they didn't eat their candy???? whose kids are these? they ate their breakfast and not their candy! I would've eaten my candy for breakfast!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

The boys and I went to the doctor for my cold... I have a URI and got antibotics... that's when the fun starts. I was also asked to do a routine set of blood work, including a diabetes screening (fasting blood draw). Long story short I had a full blown seizure after a failed first attempt to draw blood. Both boys were present which upsets me most. I was fine as soon as I drank some pop, but cooper and will might remember that one for a while. Cooper kept retelling the events to me..."you're eyes were open but you were sleeping, and your arms and face, and legs kept moving a lot. The nurse jumped up and started yelling. It was really scary Mom." I felt like crap everytime he'd tell me about it. I only remember coming to out of breath, and feeling out of control. There were people in my face. I couldn't catch my breath and the boys faces. I know this will probably never ever happen again... and I'm glad.

Needless to say I'm a serious hypoglycemic, which explains why I have had seemingly random pass outs in the past. From what I've read ypically your blood sugar levels have to dip below 40 to get that type of reaction. and the tingly face thing, and feeling cold aren't normal...hahahaha! I'm a freakin' dingbat. I think it's time to see a nutritionist.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Energy level was yucky... considering yesterday's events I guess that's to be expected. Chest is still a nuisance. I threw in 3x 1 min at 5;21 pace to see how I felt. it was okay. I felt I held a pretty good effort throughout this run. I seem to bounce back quickly from this kind of stuff... I bet that by thursday I'm my old self again!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.200.000.000.008.20

I'd say there has been improvement since yesterday. There is still an energy issue. Probably has something to do with my dietary changes, and it will work itself out. The big news is I GOT TO RUN ON THE TRAIL!!!!!!!!!!!!I am a very dirty girl at the moment but I got in a solid 3 miles onthe trail, plus a little change. I think I could've made it all the way to wAdsworth rd.... but had run from home expecting I'd need mileage on the gurnee roads. so I had to turn around. either way it doesn't matter I got to run on the trail, and the creepy guy mulling around on the bridge listening to bob dylan on a hand held radio didn't even scare me off, because today it was MY F'IN TRAIL! When I got home Will said, "gosh mommy yous are weewee dirty. yous needs a shower, dares mud ahh ovah yous" He was right, I am covered in mud.. glorious mud, and couldn't be happier.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.200.000.000.005.20

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

felt really good today! Must've been the company (Jenny). Did strides after to make it six, i suppose. If it's not six, It's close. Weather was great today too. today was day one... so I'm surprised I wasn't VERY sluggish!  Waiting for the other foot to fall...

Will is still not feeling well. On our family HIke today will had that tight asthma cough. So we'll just do treatments and hopefully it'll all blow over w/o antibiotics.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Hope I have more energy tomorrow. I swear I had lactic acid build up during this run.. It's day two and I think that sluggishness I was hoping to miss out on is taking hold...  I have had a lot of health issues today.

Race: Shamrock Shuffle (5 Miles) 00:29:03, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

I won but I am not at all happy with this time.  In my past two races, a 10k and a 15k, my 8k splits were faster than this time.  I am very happy with my effort and mental toughness... I had a lot of things stacked against me, and I gave it everything anyway...

What a Great debut for the JSR team! lots of PR's inspite of adversity. Rob, and I were definitely not 100% and yet ran well. Dave had an amazing race, as did Shelley. Amy ran well inspite of the chest thing that's haunting her. Brad and Steve ran extremely tough and finished with PR's! Not only did we say that we're pretty fast, but we said that we're a group of hardtacks! AWESOME!

I'd say this race time is pretty good considering the week I had, actually two weeks previous. URI, a seizure, girl problems, sick kiddos(lack of sleep)... not ideal but I stuck it out. my splits show it too. I just had to conserve in the middle to make it through... I was fatigued, and just not clicking too well. In fact I was unable to really push it. I was fully recovered in about 5 minutes and ready to run again... not hard, but long. Very frustrating.

5:38             * felt comfortable, even conservative
11:11 (5:33)* felt comfortable
17:22 (6:11) *very tired... just hanging in there..NO BURNING!!!!!
23:14 (5:52) *still tired but determined to pick it up
29:03 (5:49) *Goal time not an option. Just trying to pull out a win.

I can't wait until I run a race at 100% and see what's in the tank. Until then, I take this one. I'm happy with how smart, and tough I raced. Thank you Tom Petty for the inspiration at mile 4..."No I won't back down, no I won't back down. You can stand me up at the gates of hell, but I won't back down. Gonna stand my ground, won't be pushed around. Gonna keep this world from getting me down, no I won't back down."  

The whole family came... Casey and debated keeping the boys home.  They both had nasty coughs.  At the last minute Case decided to take them.  In the VIP tent afterward I was totally pre occuppied with keeping them warm.  It was like 35 degrees and raining.  The tent was heated, but Will's lips were purple, and Cooper was complaining of being cold!  The "Midwest Running" editor was kind enough to interview me infront of the heaters so that I could try to warm up the boys.  By the Awards ceremony Willem was so tired he was hyperactive and on the verge of being out of Control.  Overall I think they both were pretty good considering how boring the wait was for them, and the weather conditions.  I have to give Casey a Shout out for being an amazing father and spouse!

Comments
From jtshad on Wed, Apr 02, 2008 at 09:46:44

Congrats on the win!

From Annie on Wed, Apr 02, 2008 at 09:53:48

Thanks. Winning is always nice. It's easier to feel good about it when you PR though... Maybe next time. I've won two races this year, with two sub par times. (I didn't PR) It's a little depressing at times, and that makes me feel ungrateful. But hey, It's this fall that matters, not right now, right?

From Paul Petersen on Wed, Apr 02, 2008 at 10:03:35

Good to see you "back", and congrats on the win. Hope you got some cash out of it. Does the JSR team have a web site?

From Annie on Wed, Apr 02, 2008 at 10:15:06

not yet. The closest thing we have is my last blog entry at "theselves". It explains who's on the team, what the team is about, etc. I've been reading stacey's log to keep up on her pregnancy! She is so incredibly cute! I'm so happy for you guys! No cash ;( But I got to meet Cary P. The race directory for this race and the Chicago Marathon... I get comps to the shuffle next year. awesome. I also got to meet some executives from bank of America. So some priceless networking! I also almost wasn't admitted into this race. It closed before I registered. It took a lot of convincing on a teammates part to get me in... and Cary told me that he commanded the elite corridnator to let me in.

From Sasha Pachev on Wed, Apr 02, 2008 at 13:38:23

Congratulations on the win. With the events of the last week, it is a surprise you could even break 30:00. You should be very happy with 29:03. Speeding up to 5:52 midrace after a 6:11 shows a lot of mental toughness.

What kind of dietary changes did you make to help you control your blood sugar?

From Annie on Wed, Apr 02, 2008 at 15:13:00

Sasha, I had to stop eating candy of course. Since I can remember I've lived on the stuff practically. I upped my protein intake, I think by eliminating high calorie simple carbs and increasing low calorie protein stuff I inadvertantly lowered my caloric intake when my body was in dyer need of energy to recover from my illness and other ailments. I'm going to go over all this stuff with a friend of mine that's a nutritionist. We'll see what she says.

From Sasha Pachev on Wed, Apr 02, 2008 at 15:22:40

I never eat candy, but I am big into honey sandwiches and natural jam sandwiches to keep by calories up in between meals. And I also like bananas.

From Annie on Wed, Apr 02, 2008 at 17:35:49

I'm finding that there is life after candy.. and other ways to boost calorie intake! being hypoglycemic, low caloric intake can be debilitating.

From josse on Wed, Apr 02, 2008 at 18:21:00

Great job on the win. That is some gusty racing. INSPIRATION.

From Daniel on Wed, Apr 02, 2008 at 18:21:25

Congrats on the win, and it's good to see some updates. I've cut back a lot on my candy intake. I've been snacking on nuts instead. I could definitely tell a difference a few days ago during my run when I had eaten too much easter candy during the day.

From annie on Thu, Apr 03, 2008 at 11:57:31

thanks for the support Daniel! I need it. I am beginning to regain some energy!

From Maria on Sat, Apr 05, 2008 at 07:31:52

Congrats on the win! Here is what Bridget Montgomery (who finished 5th) had to say: "i also had a chance to hang out with the eventual winner of the race, annie gasway, at the start. she was so calm, collected, and cool - it was awesome to see such a kick runner so together and relaxed! jennie has some amazing women on her team :)"

From annie on Sat, Apr 05, 2008 at 14:29:26

thanks maria, Bridget was so incredibly sweet and soft spoken I was surprised to see her use that word. She had an excellent race. You also keep an athleticore?

From oo annie you know me on Wed, Oct 29, 2008 at 14:39:25

ooo annie uhmm where do i start, lets just say i can beat you in any race and i can out jump your skater husban anytime too... i think you know who this is

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
From sarah on Wed, Apr 02, 2008 at 09:57:00

Awesome...I'm so glad you are blogging again. Congrats on the race. Sasha told me about it the other day. Good to see you back.

From Annie on Wed, Apr 02, 2008 at 10:02:06

haha thanks sarah. I got behind one week in January and then it became a huge task to catch up so I just kept putting it off. Kind of like dusting woodwork. Glad to be back

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

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. 

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
From Paul Petersen on Fri, Apr 04, 2008 at 17:22:00

I may be in Grand Rapids that weekend, if so we'll have to get together. If I go, I might be able to hook you up with free housing, if that's an issue.

There's no way I can run the 25K, but am considering doing the 5K. Stacy and I will be in Detroit that whole week visiting family, so it would be nice to head to the western half of the state and catch a race.

From annie on Sat, Apr 05, 2008 at 14:32:55

Paul that would be awesome. I would be honored to get the chance to see stacy's belly. ;) I'd also like to see you of course. I might need some housing we'll see. Thanks for offering. That's mother's day weekend you know...

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.

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

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

with casey.... very very slow.

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
From Andrea on Thu, Apr 10, 2008 at 13:46:03

Hi, Annie!! My name is Andrea and I'm curious to see if you live in Utah (or might be willing to travel to Utah in late-June to participate in a relay race called the Wasatch Back Relay: http://www.ragnarrelay.com/).

I am putting together an all-female competitive team this year so we can win the race (and try to beat the fast guys). Craig on fastrunningblog is my running buddy. He suggested that I hit you up about participating. In checking out your profile, your running accomplishments are so impressive (especially the babies)!

If you're interested in participating, you can reach me by the following ways:

1. my blog spot (andrea.fastrunningblog.com)

2. cell phone: 801-633-5059

3. email: andrearmartinez@yahoo.com

Thus far, we have 6 good female runners who are committed to the team; now, we just need to find 6 more. We have a reputable coach who is thrilled to be working with this much talent on one team. We hope you can join us. :o)

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.

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!"

 

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
From Paul Petersen on Fri, Apr 11, 2008 at 18:07:14

I can palm the ground now when I stretch. :-) Yet, every since PT I see tells me my hammies are too tight. It's like they're amazed I can even walk. We're runners, not yoga-masters!

From Sasha Pachev on Fri, Apr 11, 2008 at 18:18:46

For what it's worth, I cannot even touch my toes without a very serious warm-up, and even then with great effort. But I never get injured! And my muscles are hardly ever sore. I've been told by a PT or chiropractor a lot of horrible things about my muscles on numerous occasions. Another story - my childhood coach was a 1:50 800 meter runner back in the 70s when they had awkward shoes and a dirt track. One time while being massaged by a professional masseur he was told: "You cannot possibly be an elite runner, every one of your muscles is so tight!"

From Annie on Fri, Apr 11, 2008 at 18:34:40

Thanks guys...I figure it's reminants of my hamstring injury from december haunting me because I quit maintanance on it.... I hate details. I frequently forget that kind of stuff... shall we say "type B"?

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.
 

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
From josse on Sun, Apr 13, 2008 at 18:18:10

I like that "I want 70 mpw to be the new 50" that's is what I want too.

From Paul Petersen on Sun, Apr 13, 2008 at 20:10:15

Hey, that's cool, I want my easy paces to be 7-7:30 too! Looks like we have similar goals, heh heh.

From Sasha Pachev on Wed, Apr 16, 2008 at 17:46:57

Good idea to slow the pace down. I would take it down even further - 7:30 - 8:00. Think of an aerobic run as a pleasant walk in a forest. You should also back off on the track workouts until every part of your body starts liking the new volume.

There is a good reason for the above. Aerobic endurance is being built at about the same rate per mile once you get your HR above 60% of the max or so. I suppose you would gain a little bit by going faster, but not very much. However, the muscles/bones will freshen up at slower paces, but tire out at faster paces. Same for the nervous system. Your aerobic run pace should be no faster than the slower freshen up/wear out threshold of the muscles and the nervous system. Perhaps 1% of elite runners are made of steel, and might still be able to freshen up both subsystems at paces approaching their marathon race pace. But most will be limited at least by one of the two in how fast they can go on their aerobic runs productively. E.g for me, the muscles could probably handle the whole 120 miles a week at 6:00 pace, but the nervous system starts gradually wearing down once I start running faster than 7:00. For you it is probably the other way around - the nervous system could handle 6:30 pace, which is why you are antsy to go this fast, but the muscles start breaking down at around 7:30.

From Annie on Wed, Apr 16, 2008 at 18:27:35

I believe there is a truth to that philosophy that should not be ignored. However I don't agree that training should always look like this. I think key cycles should, but in general, I think too much slow running=slow running. After all we are not only training our circulatory and respiratory systems but our muscle response as well. From my experience, it's all about listening to the body, and most of the time 6:40 pace does feel like a walk in the forest to me. I just know that in order to keep up my track workouts while increasing volume I have to back off my easy pace for precisely the reasons you mentioned. Once I adjust (eg my muscles accept the new volume), I plan on decreasing my easy pace again, if it feels good, and so on until my body is ready for another increase in volume.

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
From josse on Tue, Apr 15, 2008 at 23:54:19

I have come to a new level of training myself, although it doesn't compare to yours. But as I was building my mileage up I had tons of aches and pains. What I use on myself as well as others (I am a massage therapist) is a Gua sha tool that I scrape the legs with. I have made it through many aches and pains this way. If you want to check it out go to www.guashaorthopedic.com you can also find out good info if you google aystm, graston, or gua sha. I know how frustrating injuries can be. If you need anyother info just let me know.

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

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...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

ran easy at mom and dads.

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).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

ran at home again.  felt great!

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.

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
From Bonnie on Sun, May 11, 2008 at 21:49:52

Congratulations on the 3rd place victory at the 25K championships Annie!! And, happy mother's day!

Bonnie

From MichelleL on Tue, May 13, 2008 at 17:43:57

Hey Annie- I just read of your awesome performance at the 25K championships on Paul's blog but I want a race report from you :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

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!"

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

4.4 mile tempo at half marathon effort....4.4m in 26:02 (5:54)

this was a weird workout. i had a very hard time getting into a rhythm that felt good. it wasn't until the last 1.5 miles that i felt 'good' and got into a rhythm. so it wasn't quite the confidence builder i'd hoped it be, at least not in the conventional way i thought it'd be. Feeling weird and off and still running just below 6 min pace, by my self is a pretty solid run, and feels great!

splits from my garmin

6.10 getting started... felt off.
5.44 ravine hill... felt good so i thought
6.05 i don't know if was scared, or just paying for a fast mile previous. gradual hill on walden
6.00 on bike path
5.51 *pace. this was the .4 section

then i did 4x 1on1off the mile split for this one was around 6.10 I have no idea how fast i was running the hard part.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

ran on the treadmil.... boring. 6.40 to 6.50 pace the whole run.  Felt great!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

ran with dave and shelley (12). The hills were really hard this morning for some reason. my legs were burning on each uphill and then felt awesome on the flat bike trail. i was sooooo glad to have company... and good company at that!

Got home and cooper wanted to run so i went back out! We had a lot of fun. he kept galloping and skipping insteading of keeping stride... and he kept looking behind him. The kid is going to really hurt himself one of these times.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.100.000.000.0013.10

Ran with STeve. it was a fun run... Steve saved the turtle we found. I was so glad he called last night! I can't wait to see how everyone else did at palos heights half today!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

4 miles AM

i pushed will in the stroller, and he had his snack during the run. He was so cute when he saw a gardening crew weed eating. Here's the conversation:

mommy ares dey killing the dandelions?
why yes they are Will
But I like dem. Deys are pretty. Others peoples dont wike dem?
Nope other people don't like them. Some people don't want any in their yard.
Well I's Still like dem. *gasp* Mommy we's could save dem, and take dem home wiff us.
how about if, instead, we wait until we buy a house and just let them grow in our yard. We can have lots of them. Then we can eat the leaves in salads!
you's can eat dem? *extremely enthusiastic* Alright. that's a great idea.

TRACK WORKOUT 8 miles pm

3x800@5k effort 200jog, 400@5k effort 200jog continuous. There was a huge group which was great. I didn't start my watch on my first set. On the second set I was rather distracted by my lovely children, 'Mommy *name* is making Will eat grass.' on each lap. do i stop, and scold them, or keep going and let them resolve it? Anyway the last set Casey finally arrived and I was able to really grind one out. Unbeknownst to me willem was mooning the other runners on that set, and later stripped down to his tighty whities and danced on the high jump pit. Supposedly he was trying to avoid another depantsing... Perhaps he wanted to get some laughs... We'll never know. Thank goodness i have a mellow one too. cooper was very chill during the whole workout. Anyway here are the splits i got

set 1 ??
set 2 800/2.43 400/78
set 3 800/2.38 400/78

I felt really good, strong and all. My legs are definitely coming around and adjusting to all this training. Thank goodness. Hopefully soon I will be able to be consistent.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

ran 3 easy plus 6 strides on the treadmil at the club house, while will plugged away on the elliptical. He was really good this morning when i got a mole removed... patient and all...he only had three short moments where sitting in the his chair proved challenging for him. when they were stitching me up he said, (bwud=blood, wed=red... all r's and l's are W's)

is dat mine moms bwud? *gasp* hers bwud is wed? hers bwud IS wed! WoW dat's cwazy!

shortly there after he decided he'd been waiting long enough and said, "buh bye. I'm going home." no you're not willem you have to wait for me to drive you. "Well I's just kidding mom, gosh. I'm packing up den. I's just packing up mines stuff. Fow weaow (real) i's just packing up" The doctor had to forego the stitching until she was done laughing.

and earlier, as the doctor was cutting it off, he says, "does dis tun off da wights? I fink it does. maybe, I should twie it and find out!" not comforting when you have a scalpal at your skin. the Doctor just laughed and asked for a back up light "just in case". He heeded my advice and didn't touch the lights (he said he was only joking, if you listened to him you'd think i had no sense of humor).

Race: 5/3 river bank run/us 25k champs (15.5 Miles) 01:35:07, Place overall: 6, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.5015.500.000.0020.00

Bitter sweet for me. I felt like i didn't do justice to my fitness level at this race, but i learned a lot! My first race over 15k in 2 years and i ran very conservative which was smart. If i did this again i'd go out harder, and with more confidence. I ran slower than i expected... but i didn't bonk so that's good, right? beautiful course too....oh and i learned that sunglass are a good idea! i've got to find a late race gu that doesn't make me sick, so i can start using them again. So for where my experience level is, this was fine.

The one mistake i was concious of was shutting down mentally after i hit mile 13. I just wanted to finish at that point. my lack of mileage really showed, my legs got tired and i didn't push through it hard enough, i just coasted, "dum de dum de dum I'll get to the finish eventually" What a crappy attitude. So Somethings in my control to work on for the next "long" race are late race attitude, and strengthening those leg muscles.... they're still like little baby leg muscles.  Here's the race "report"

I went out in a 6:08 first mile and quickly made up for it with a 5:52 next mile to go through the two mile marker in exactly 12:00.... Then I held the 6;00 pace for the next 7miles.  I passed Katie Nowak once at mile 4 and she fought back.  Then at mile 5.5 I passed her again, no fight this time, then I quickly over took Linsey Smith as well, close to the 6 mile marker,I held that spot for the remainder of the race.  I went through the 8 mile marker in 48:04.  The first 8 miles felt like I was jogging.  Then came 5 miles of rolling hills.

The first series of hills I held close to pace, and could see Paige and Kristen up ahead until mile 11. I actually saw Paige make her move. I went through mile 11 in 1:06:17.  I was happy that being conservative had payed off since i'd done little hill work in the last several months.  Then mile 12 (1:12:28) i started to unwind.  Energy was running low, and my legs were becoming fatigued.  No heavy breathing still, no burning, just fatigue. and more hills.  mile 13 (1:19:??) I was wishing it was a half marathon, but still not feeling defeated.  I actually felt like there was a lot in my legs and now way to tap into it.  Miles thirteen through 15 are flat residential miles, into the sun.  I can remember squinting up the road somwhere around mile 14 thinking, "didn't I just pass that tree?  Wasn't that guy in the chair on the last block?"  those last two miles I just let go of the fight knowing that I wasn't going to gain on 2nd place, and no one was gaining on me.   When I rounded the corner and saw the finish I was sooooooo happy.  I recovered quickly!  So it was solid, for where I'm at right now, and shows where my weakness are.  This race is a pretty honest reflection of my training (weaknesses!)... not fitness!  does that make sense?  The course was beautiful

6th woman... 3rd American.

Comments
From MichelleL on Tue, May 13, 2008 at 22:59:58

A huge congratulations! Did you know at the time that you were the third American? Races are so great for telling us where we are. I wish we lived close so I could try to hang onto your coattails sometime :)

From jtshad on Wed, May 14, 2008 at 07:58:16

Congrats on a well run race! You always can look back and see what you could have done differently, but in the race you just pick a strategy and stick with it like you did. Based on your training, you ran a smart race to have something at the end.

From Improving on Wed, May 14, 2008 at 08:12:00

Great race. Does this qualify you for some sort of a World 25k race

From Annie on Wed, May 14, 2008 at 08:44:58

huh... I don't think it qualifies me for anything? HOpefully some travel comps later. Thanks guys! This race is a really neat, well run race. It was a great experience.

From Katie on Wed, May 14, 2008 at 09:57:05

Hi, Annie. Job well done!

I ran the GR 25k a couple years back and absolutely LOVED it(the course and the distance). The hilly second half is certainly something to be prepared for. I regret not being able to make the trip this year. For me (being a marathoner with high mileage) 25k feels almost like a really short marathon, it's so very much fun! But, I can see that you are coming from the other end of the spectrum, being speedy and all!

What's next?

From Annie on Wed, May 14, 2008 at 10:11:14

i agree it does feel like a really short marathon... at least from what i remember! it wears on you like a marathon anyway, or so I think. The course is a beautiful course! I loved it. I'm just going to run some local races, near my parents 1/2 marathons and 10ks probably... then Bix 7, and Chicago marathon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

pushed willem... ugh

Comments
From MichelleL on Mon, May 19, 2008 at 18:37:30

Sounds like no fun!

From annie on Mon, May 19, 2008 at 18:49:51

it wasn't...to make matter's worse I was "cat-called"... how irritating. I don't know aobut you but when I'm pushing him and he's quite it's great, but when the kid talks non-stop i get so tired and irritable. It sounds like, "bleh,blah,blah,bleh mommy, bleh blah, blah, mommy!" ugh. Am I the only parent in the world that feels this way from time to time?

From MichelleL on Tue, May 20, 2008 at 07:46:21

I try not to make my kids feel like I don't want to listen to them, but sometimes I just don't :) My biggest issue is that school gets out next week. I don't know how I am going to survive three months of having all three kids home all day! BTW your picture is awesome! Your abs don't look like mommy abs!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.004.000.001.0010.00

2x 1@marathon effort/.5@5keffort/1@marathon effort

the two miles I timed were right at 6:00.  A little faster than actual marathon pace, but the effort felt right.  Weird, because my body should be lagging.  I have take a 2-3 hour nap everyday this week!  Not at all my normal schedule.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

well I could definitely feel yesterday... talk about lagging body! 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

felt great!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

very easy on the trail!  great morning with good friends!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Cooper rode the bike, and had a huge wreck! so we stopped he cried, A LOT, and then we finished. I was happy that he got back on his bike without any prodding. Although he didn't want to do any extra, which is understandable, so we came home.  He showed his elbow to CAsey who said, "knarly" and gave Cooper knuckles.  after that Cooper just beemed.  Dad's have a way of turning a crisis into a right of passage.  I tried, but mom's just don't have that ability I guess.  I'm just for hugs, kisses, and triple antibiotic ointment.  That's a pretty good job too. 

Comments
From Paul Petersen on Wed, May 21, 2008 at 10:51:38

Hilarious. I'll have to remember Casey's example as a fathering tip.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

lifted, ran 5 miles in the morning at the gym

ran 8 miles at the track and watched Cooper run the mile 8:08 in blue jeans and no shirt!  Not bad for 7!  He runs just like his dad, a long stride head up, stiff back.  Glorious day.

Comments
From Walter on Wed, May 21, 2008 at 13:29:21

Wow, I wish I had the pain tolerance that you do! I know I could break 2:30 for sure in a marathon. I broke my pelvis in 1993 and still feel pain when im in the latter part of marathons. You are definately my idol, keep up the great work and determination.

From annie on Wed, May 21, 2008 at 14:13:30

hahaha... Walter that makes me feel great! But don't kid yourself, I frequently feel pain back there! For two days after my last race I dreaded sitting for very long!

From Walter on Wed, May 21, 2008 at 16:24:30

My gosh, by the look of your times, your not to far off of a 1:14! You are awesome! I know what you are going through besides giving birth with back and hip pain. I cant believe i havnt met you yet. When is your next race and where? Keep pushing on!

From Walter on Wed, May 21, 2008 at 20:53:56

Thanks, I'm 4min and 50 sec. off. ;D Were do you live? Utah? I'm running Bix 7 next! woohoo and you?

From Lori on Thu, May 29, 2008 at 23:03:05

Annie,

My long time running friend just found out she has three pelvic stress fractures. I was wondering what you did for recovery and do you have any advise that I might be able to pass on to her. She is feeling very down and thinking she will never be able to run again. Thanks in advance.

From Walter on Thu, May 29, 2008 at 23:19:23

I broke my pelvis in 23 places from being hit by a car and I had the choice to do surgery or try to heal myself. I chose to heal myself and they put a harness around my waist and I committed to not move for 1 month. I luckily was in a position where my parents could have me in there home and I just laid for 1 straight month watching soaps all day and lucille ball and being bored out of my mind but i know i benefited from this. I also did pool therapy after several weeks to get motion back without putting weight on my pelvis. I am living proof of healing without surgery. for all its worth thats my two cents.

From Annie on Fri, May 30, 2008 at 07:56:55

Oh Lori, I'm so sorry! Mine wasn't like walter's. It was a stress fracture. Once it broke through I literally couldn't walk for the next three days. My husband had to carry to the bathroom, and that duty was very painful in itself. Like walter I just did NOTHING for 6 weeks. I was a teacher, and it was summer so luckily I just laid around and only got up to go to the bathroom. My husband helped with our (at the time) one child, or he went to my mom's daycare, and I also had to live with my parents at the time. After six weeks I started pool running (they have a pool) and walking short distances. Running was still impossible. Everytime I tried I made it about 3 strides and had to stop due to pain. at 8 weeks I began doing weight bearing strengthening (pushups, sit-ups, wall sits, at 10 weeks I was running. It was 3 months before I could run daily, 2 months after that I got pregnant. I recommend staying off of it for 6-8 weeks then SLOWLY working back into it, and NOT getting pregnant for a year. The pregnancy ended up being very tough, the baby was huge, and I still have problems 5 years later. Surgery was recommended after will because of torn ligaments in my femoral socket, and the trauma my hips encounter, again I just took 'er very easy this time for a year, and everything healed itself! Tell her the ability to run again rests on her ability to rest now.

From Lori on Fri, May 30, 2008 at 09:48:39

Walter and Annie, Thanks so much for your info. I hope you don't mind if I copy your replys and send them on to her. I hoping that I can give her some incouragement and support to let her know that even though right now she is struggling it dosn't have to be the end of her running.

From Walter on Sat, May 31, 2008 at 00:09:55

Its nice to know your not the only one going through rough times. It took me 6 months from my wreck before I could walk on my own without pain. then another couple of years before I could run. Remember everything is conected to that area and its pretty serious to heal before you push yourself. Good luck!

From MichelleL on Sun, Jun 22, 2008 at 23:39:04

Annie,

I hope all is going well. Keep us updated on your training! What are you working towards now?

From Sasha Pachev on Thu, Jul 17, 2008 at 18:45:33

How is your training coming along?

From paul on Thu, Sep 18, 2008 at 15:44:42

What are you up to, Trashcan Annie? Are you doing a fall marathon? Time to return to the blog...

From Annie on Thu, Sep 18, 2008 at 16:49:10

Sorry... Life is crazy, and keeping two logs got the best of me! I'll get this one caught up. I'm running Chicago If i can keep it together for a few more weeks! Did a marathon simulator @ 6:13 pace... The goal is 2:42-2:43...

From MichelleL on Thu, Sep 18, 2008 at 17:35:52

Awesome, I feared injury. Not having time to update the blog is much better. I'd be interested to hear what the simulator is when you get a chance to blog it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

8 at my parents in Indiana 5;30 am....some minor aches and pains... felt pretty good. Wish Bix were this weekend. My dad rode the bike, afterwards we sat around and drank coffee. It was pretty nice to start my day. Oh yeah and I almost forgot! I saw a possum, mind you it was very dark, and I didn't know what it was. It came right up to my foot as I planted, so naturally I screamed! This wobbly shadow coming at me in the dark and everything.... My dad nearly wrecked his bike as he panted, "what's wrong, what's wrong"... When I told him it was a possum he grunted "oh". In my terror I had forgotten the females in my family weren't allowed to be girls! HaHa... and all this time I blamed my manmom, It was really my dad's intolerance of screaming and crying and general girliness.

 

5 (6:22 pace) In Gurnee after we got home from my parents...I got home from my parents at 5:15, casey made dinner, I ate a lot, then the boys and casey played video games while I went out for a hill/steady state run. I felt o-k...I think running on a full stomach is a bad idea. and I need to drink more, but 4 hours on trains and 1 hour in cars limits ones access to water (unless they plan on carrying A LOT OF WATER...

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

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.

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.

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

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

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?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

1:52:36

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.

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.006.0010.50

I don't know what it was but I felt awful! I felt like tank @## annie, fat and winded. Since I"m not fat, or out of shape I don't know what was wrong with me. It was an Ozone day, that could be it. All I know is that tomorrow is a new day and I'm glad it wasn't 10/13!

3x800@5keffort (jog 400 rest)
2:36-2:42
3x600@3keffort (jog 200rest)
2;05,2:07,2:07...
3x300hard (jog 100 rest)
???

Casey saw the last 300 and when I was done he gave me a "knowing" smile and said, "not feeling good today huh" that sure helped the ego... I was hoping that at least I could fake it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

1:12:56

I felt awful again.
 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.400.007.600.0011.00

7.6 m @ half marathon effort 46:55 (6:10pm)

I felt very tired and dead but better than tuesday or wednesday. This is just that section of training where I don't feel 100% or blythe. Mentally I did very well at staying engaged throughout the entire workout. steady rain for the whole run. It was pleasant to have the company, even if it did weigh down my shoes a bit. I just wear trainers for these runs.... a little heavy in the rain! Still I'll take that over snow, cold, or intense heat!

It has occured to me that I know longer know effort is what anymore. My training keeps evolving and my senses are having a hard time keeping up. Like sunday, I had intended on running "easy", due to generally feeling over stretched, So when I got home 8 minutes earlier than scheduled I freaked out and thought I hadn't run far enough... nope. So I say moderate... but I'm not sure if it was or not. My perceptions are skewed right now. I should race or something to find out.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Still dead.
I was thinking, a dangerous pasttime I know. Will I live in Rochester Hills long enough for Brian Sell to be my dentist? Really brian, what's your timeline on that? Because I'll probably need partial dentures and cooper will need braces. You could nickname me "Moneybags Gasway".

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

1:10:54

felt okay. a little more alive than the rest of this week, but still lethargic and mostly dead. it was beautiful morning...Ran 4 alone (27:48) before the club run. Ran the club run with JS (43:03) which was a nice treat! We were sub 7 for our 6.25... and I didn't feel like I'd fall apart...there is a light at the end of this tunnel! a little nervous about next weeks simulator. HOpefully I'll be mostly alive by then. Lord knows I could use the confidence going into chicago!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

2:25:33 (7:16p/m)

I was extremely tired, and glad this was an easy day. I think I'll try to do some strides later today with the boys to loosen up the legs. It was a beautiful morning. Ran with Kevin, Amy, Brad, and Alan.

WE RAN TO WISCONSIN AND BACK!... WELL BRAD AND i DID!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.006.2516.25

4 in the morning.

10x1000m @ half marathon effort (200m jog recovery) cruise intervals.

3:36, 3:43, 3:3?...3:3? then I caught brad and dale the remaining 6 were between 3:23 and 3:33. I was totally intimidated by this workout at the start. It is the most I've ever done on the track. The boys were misbehaving on top of it and that made it difficult to concentrate on pulling my head out of my rear. The first three were a struggle, and I couldn't find a rhythm... but the 4th one I finally got it. The final 6 intervals felt controlled, and moderate definitely a 15-21k effort. I was so happy when I completed this workout that I had been able to overcome both my internal demons and demon spawn to have a good workout. The boys settled down once casey got there and entertained them!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

43:51

Felt pretty good. Had my first scary moment since living in Lake county Il. It had to do with a brown and tan 70's luxury econo line van... very creepy. Luckily I was almost home, or unluckily... I did pick up a stalker once that way. still strangly glad my Brother in law beat the crap out of that guy. Though much happier with him (BIL) now.

** So some famous athlete once said, "Act as if you've been there before". Cooper is really good at carrying himself in this graceful, aloof manner. I envy that. I wish I could be like THAT BUT I JUST CAN'T. I exprience life in all it's extremes and share my enthusiasm reguardless of my will (no pun intended... Will is the same way)!

OHMIGOD OHMIGOD OHMIGOD... I get an elite start at Chicago! I might the slowest woman in the elite corral, but I get to be in the elite corral! wooohooo!!!!!! Next time I get the opportunity I won't be the slowest... I promise!

Comments
From MichelleL on Fri, Sep 19, 2008 at 10:05:30

Running with the big girls. . . that is so cool. Makes me jealous a little, but perhaps I'll try the Chicago marathon next year.

From jtshad on Mon, Sep 29, 2008 at 17:36:28

Congrats on the elite corral start! Have a great race at Chicago, go get that 2:44.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.900.008.120.0015.02

3.5 in the morning:

Best I've felt in a while... Plantar facia didn't bug me, neither did my knees, or my shins. I wore DS trainers. Maybe that's it. Anyway... Casey (King of Understatement) Gasway has helped me calm down and regain a mad-dog mean mentality.... Thank goodness. It was fun listening to his story of his "break through" meet as a freshman in high school... when he jumped 6'5" and had his first ah ha moment, which led to a national title three years and 7 inches later (his senior year of high school). Keep this on the D.L. but he totally inspires me, and I respect him emensely for everything he's been through, experienced, and over come. See we can't go inflating the guys ego! It's my respect of him that initially helped me see past his machismo... ;)

 

4x2mile with 90 seconds rest.
http://www.usatf.org/routes/view.asp?rID=245029

12:1? 6:05, 6:??
11:58ish (based off of brad...)
Matt's Garmin Got the next two...
11:57 5:56&6:01
11:58? 5:53&6:05? (lost signal on the last mile it said 6:15...the pace was steady at 6:04 until I lost signal so I have no idea what to make of that. That's what happens when you hand me a garmin... it gets messed up!)


Brad, Dave, Alan, and Matt were the main men today...Amy looked spent, she was finishing as we started, and I should've gotten a clue from her. It ended up being REALLY humid. I had some cramping during the run... and felt pretty heavy...I've had serious stomach cramps and the runs all night. My friend Dez Popped in tonight when I got home! she and her hubby moved to Royal Oak MI to finish their Podiatry residency a few months ago, looks like we'll be neighbors again soon. She surprised us totally! It was a great surprise.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

I felt awful!!!

i was totally drained... probably from last night's lack of sleep and worship of the toilet god. The Cooper had half a day, and Willem didn't have school, so i ran on the treadmil... and OHMIGOD I CAN'T WAIT FOR THEIR FATHER TO GET HOME!!!! I NEED RESCUED!!!!!!! HELP!!! SOS!!!! THESE BOYS ARE DRIVING ME CRAZY....

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

THat left shin just likes to taunt me every now and then. RAn with shelley in the rain. IT was fun. Due to flooding: deerpath off 41 was shut down... police were guarding it...and grand ave east of O'Plain was blocked also due to flooding. It's amazing I got home! Great day, Great Weather, Great fun!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0016.150.000.0016.15

1:40:36

"Marathon Simulator"  We start at the Marathon start time, run goal marathon pace, have water stops, take fluids, and goo's.  It's a dress re-hearsal for the real deal.  I tried out a new drink formula since I get to have my own fluids on the course!

3 laps of the Lake Forest loop minus the massive beach hill... half of the course is rolling (a little like riverbank run)...
http://www.usatf.org/routes/view.asp?rID=245359
and showers, last two miles the wind picked up...All of JSR showed (sans injured ones)... Which is awesome! Might I add that much of Chicagoland was flooded today, we got lucky, just a few puddles. (deepest was only ankle deep, and some what avoidable)

I ran the entire thing alone, which is probably how the marathon will go so it was good. I had a really hard time finding a rhythm today, I was all over the place and started out with a 6:22 mile! But on the second loop I got into a decent rhythm and took off, many of those miles were below 6:10 and they felt great. The final loop I settled into a more realistic pace 6:15ish and held it to the finish. I felt great the whole way and feel like I'm ready to run a marathon. I had been worried because I haven't been able to build my mileage to a "marathon" worthy amount, but I think as long as I stay true to what I've trained myself to do, like I did today, I'll be victorious! Based on pace the half marathon spilt was approx 1:21:20.

I have approx. times from each loop (+5.35) I ran a cut down I guess... What does that mean?

34:02
33:31 1:07:33
33:03 1:40:36

Comments
From MichelleL on Fri, Sep 19, 2008 at 10:02:30

Nice workout! Negative splitting, that's got to feel good.

From Annie on Fri, Sep 19, 2008 at 11:05:50

Thanks... it did feel good to do that. I'm hoping that means that the AVG pace was a little higher than what I can do!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.007.000.0011.00

this did not go well. 6x1 mile (400 jog recovery)

Instead of the GI waiting until the workout was over to act up I had issues every other repeat. It seemed like everytime I let up my pace I'd HAVE TO GO. So the second repeat was murderously uncomfortable, to put it mildly. I never really got to run a decent pace. Plus all the releasing caused serious cramping by the fourth repeat. So I cut it at four and "went" AGAIN, then ran easy.

Casey was there last night after the fourth one I said, "I'm not feeling well" to which he light-heartedly responded.
"I can tell and you want to know how." (laughing)

"YOu know what Casey, I don't find that funny or supportive"

wow I think I was little grouchy.... later I asked him how and he said, "you had no back stride... you looked like you were trying to hold it in"

well I was... And it probably did look funny, but do you know how hard it is to run while pinching your buttcheeks together? It's not easy! Oh yeah and the girls bathroom was locked so I had to go in the men's! The poor high school kid that was surprised by me! But hey when you gotta go you gotta go and you can't care about modesty!

I tried to go to the doctor about this yesterday, considering the bloody mess on sunday. Insurance was an issue so I got that taken care of yesterday and now I should be able to make an appointment early next week! I can't wait.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

58:48

well I didn't poop my pants so that's always good. I felt pretty happy during this whole run... it was beautiful out. minimal leg speak, and the tummy was annoying but not mischievous!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.006.003.0013.00

When I woke up this morning my shin was screaming!  As the day wore on it quieted down a bit.  I must admit that it has me a little gun shy! 

decided to take down the intensity on this one...seeing as I had just gotten the bowls to settle down, and I really need to get my nutrients re-stocked. I didn't want to risk taking two steps back. I was successful. The left shin was fine until I stopped and then it screamed at the beginning of the cool down. I'm taking tomorrow off, and I'm going to focus on getting some good food in my belly.  I think at this point it's mostly about keeping it together physically and maintaining fitness level, staying sharp, 

 

Comments
From Bonnie on Fri, Sep 19, 2008 at 11:49:57

Annie, I have the same "bowel" issues. I have been diagnosed with colitis - made worse by NSAIDS (do you take a lot of Aleve or Ibuprofen?). After the "flare" (that causes the bloody mess) dies down (they can give you some medicine that will clear that up right away - suppositories no less) you should try to get some fiber in your diet (like a lot). I have been eating Rye Crisps as a snack (2-3/day is all you need) and it has done wonders for me. I know it sounds "counter-intuitive" right now, but in the long run it has helped me. I still get flares (even though I don't use NSAIDS anymore) When I had these problems they ruled out is a "worse" diagnosis for runners, but not uncommon (http://www.mayoclinic.com/health/ischemic-colitis/DS00794).

Good luck, glad to see you blogging again, and very cool about the elite start at Chicago!

From josse on Fri, Sep 19, 2008 at 14:56:41

Good to see you blogging again, what marathon are you training for. Ice and massage that calf.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

RAn with casey in Rochester Michigan. We started out on the Clinton River trail, then decided to veer off on a tangent trail... took us to yet another tangent trail (a tangent of the tangent) and we ended up on private property... but the trails were awesome! single track and narly (Jenny I was careful not to hurt myself I promise). We explored and got in some hairy messy spots... in the end we came out on a windy gravel road (I felt like I was "home again in INdiana") it was really fun and we made it back to our car! Which is always good.  I really think that this move is going to be awesome...  Lots of nature, affordable housing.  It's so family oriented.  It's what the family needs.  Running with casey was so nice.  He and I haven't had a "date" in forever.  We had a blast running up and down the Ravines.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
24.000.000.000.0024.00

3:00:28

I felt awesome. My dad was with me. We went out first on the road to check out the fog on the lake, and we saw what looked like White, Blue Herons flying through the lower ravines that were filled with fog. It was like a page out of Chinese Folk Lore. Then we explore the trails (what used to be farm roads before the park was a park)... I spent the last 15 minutes on some new Mountain Bike Trails they have out there... Single track and lots of rocks and roots. Great stuff to distract me from the achiness of the end of a long long run. second longest run of my entire life. Next time I go out there I can get in a solid 18miles on the trails without over lapping once!

When we got back Dad and I made "Blueberry Protien Pancakes" Like the normal thing only with an egg white and some protien powder. They were delicious.

Comments
From snoqualmie on Sun, Sep 21, 2008 at 13:18:15

Enjoyed reading your blog and your background today. You evidently have natural talent and I hope you continue injury free so you can enjoy it. Nice going with the long run!

From MichelleL on Sun, Sep 21, 2008 at 14:59:23

Glad it felt good!

From Burt on Mon, Sep 22, 2008 at 08:43:12

So poetic. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.400.004.600.0013.00

4.25 in the morning.  I felt pretty good.

4.6 tempo and 4x400 in the evening (had to cut off two 400's due to time restraints)

I decided not to do the timed mile. Instead I did a "30" minute tempo run with DAve Z. I felt heavy and tight... I stayed true to the "half-marathon EFFORT" as prescribed, even though our pace was slower than our 16 miles at marathon effort a couple of weeks ago. then we came back and 4x400 with jog 100 rest, in the dark. they were in the mid/low 80's... which felt FAST... I think the 24 miler is still in the legs a bit. I'm not worried. I'm looking at the moon, not the fingers... long story....

So Dave asked "Is Will wearing Leiterhausen?" (sp?) and no he wasn't... he was wearing overalls/shorts.. but the sturdy build, blonde hair, and short sleeve oxford, knee high athletic socks, did leave him looking quite "German". This made me think, It's like I gave birth to two different European "ethnicities" I have a stout scandavian, and sleek spaniard.  Given the melting pot of genetics it makes sense, but you'd think they'd coalesce into interesting mixes instead of remaining compartmentalized?  I love Genetics!

Comments
From Lucia on Wed, Sep 24, 2008 at 10:04:59

You are one fast runner, Annie! I mean WOW!

How true what you say about genetics - my dad's family looks very German, and my mom's very Spanish - and my mom's side definitely prevails in me and my two sisters. I also have one adopted sister who just had a baby - it was strange not being able to comment something like "he got his grandpa's nose", because he's not related to us by blood. He looks very Polish, which is where my sister's family was from. So interesting!

Happy running Annie!

From Annie on Wed, Sep 24, 2008 at 10:16:16

you definitely do take after your mom's side! I wish I had those genetics! My mom is 3/4 IRish 1/4 German... my dad a blend of French/dutch/IRish... I'm a definite blend.... and so are my siblings... My husband's side, Welch/scotish/german... HE's the only Welch looking one, and yet we have Cooper his exact clone. dark hair, olive skin, green eyes, and (like you)small sleek frames! OH how envious I am, they'd be beautiful girls!

From Lucia on Wed, Sep 24, 2008 at 13:57:44

I actually have a very large frame - every time I talk to a running coach he tells me I would be a great 800 meter runner - I'm not built for marathoning, but I love the longer, more endurance-heavy events.

You must have great genes to be able to run that fast!

I love the picture by the way - your boys are ADORABLE!

From Annie on Wed, Sep 24, 2008 at 14:06:27

DON'T LISTEN...I have always been told the same thing! I'm 5'7" (with my shoes on) and normally 125lbs. I am NOT built like a marathoner. at my skinniest I have gotten down to 118... at my biggest I have been 138 (not pregnant). DON'T LISTEN definitely follow your heart on that one. My high school coach made me an 800m runner, I wanted to do the 2mile. My college coach made me a 1500/3k/steepler and I wanted to do the 5k/10k... as it turns out I'm better the longer I go...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

So I'm running down Grand Ave headed to the trail. As I cross the bridge I think, "huh what would happen if I tripped over my feet?" then I envisioned myself falling, the upper half of my body rolling into the road, and an unavoidably getting my skull crushed by a passing truck. then I thought "that would be messy and bad"... weird fleeting thought. May explain willem's tendancy to gravitate toward gorry details in EVERY story he tells.

So I've conducted two experiments the last week or so and have results on both.
1.) taping my arches. Today NO SHIN PAIN WHATSOEVER!

2.) Not eatting wheat.. haven't had bowl issues during runs since weds of last week.
today ate pbh sandwhich before the run....gas the whole way had to make a manditory pit stop! I barely made it back to the gowe beach bathrooms with dignity. As I approached I said, "oh please let them be open" When they were open I said, out loud, "thank you Jesus, thank you Jesus!" hahahahahahahaha....
 
I guess Miss Katie has some pretty sound advice ;)

Comments
From paul on Wed, Sep 24, 2008 at 14:19:23

Interesting about the wheat. Maybe you have irritable bowel syndrome. Wheat and starch can make that flair up.

From Annie on Wed, Sep 24, 2008 at 14:24:11

I do have that! but I didn't know that about IBS. Interesting. You know, wheat seems to be counter productive to running in general. It's something of inflammatory food, or so it seems. I read that you stopped eatting it due to the A.S. and that it helped. Interesting.

From paul on Wed, Sep 24, 2008 at 14:41:46

Yup. Check out this book. It is diet I am following (although I do not have IBS, but it works for other auto-immune issues).

http://www.everydiet.org/diet/low-starch-diet

http://www.amazon.com/IBS-Low-Starch-Diet-Carol-Sinclair/dp/0091912865

I am finding out that the need for athletes to follow a high-carb diet is a myth.

From Annie on Wed, Sep 24, 2008 at 14:46:26

I TOTALLY AGREE! My last two years at ISU I ate pretty high protien (granted I was mid distance), all carbs came from produce or rice and I felt awesome, saw my asthma and IBS improve, didn't get sick once and that includes a pregnancy! I did some research back then but there wasn't a lot out there to back up my experience. I will definitely read that, and pass it on!

From Bonnie on Thu, Sep 25, 2008 at 14:58:00

IBS is not an auto-immune disorder (IBD is) although celiac disease is (which is a serious disease). I did not realize that people were finding that gluten exacerbated IBS, but it is good to know there are ways to help alleviate symptoms. Most importantly for you, Annie, it is helping!!! good! I still stand by my fiber comment as well though ...

From paul on Thu, Sep 25, 2008 at 15:17:03

Oops, I stand corrected regarding IBS and auto-immune. Many people with A.S. also have IBS, so that's probably where I got confused. Some theorize that it is the IBS that triggers the A.S. (leaky gut).

But in any case, many have found relief from IBS and other ailments by eliminating starch. And not just gluten, but all starch, including rice, potatoes, corn, legumes, and others.

From Bonnie on Thu, Sep 25, 2008 at 15:24:26

My cousin has AS -- wow. I had no idea Paul. I know that exercise is suppose to help, but it can be a challenge depending on which joints are involved. And, I had no idea that they found an association between IBS and AS ... wow. I wonder if the GI symptoms from AS are actually causing ulcerative colitis because of all the NSAIDs? I just am having trouble trying to figure out how IBS and AS would be related ... regardless, I am glad that the gluten free diet helps. I have heard from many many of my friends that this has helped them too.

From Annie on Thu, Sep 25, 2008 at 15:32:39

I have heard that is an relationship between asthma and IBS/gut issues. I dunno? I do know that as an infant they thought I might have Cystic Fibrosis because of all my asthma/intestinal/failure to thrive issues, which is interesting to think of now. They'd never suggest it. they'd simply do a test! Anyway that's an interesting theory A>S. and IBS... I might agree with Bonnie on the NSAIDs. I COULD NEVER LIVE WITHOUT STARTCH!!! I love my carrots, rice and potatoes! and Corn, goodness we're from Indiana Paul, that's Heresy!

From paul on Thu, Sep 25, 2008 at 15:43:04

Well, the trigger(s) to A.S. is unknown, but most agree that there are multiple triggers. Basically you need genes, plus a trigger event. So most people with AS do not have IBS, and most people with IBS certainly do not have AS. But there are more people with both AS and IBS than there should be. Certainly extended use of NSAIDs do not help gut health.

My rheumatologist told me that most people think that A.S. originates from some sort of gut infection. So there is something going on there.

By the way, very few doctors will tell to try this diet stuff, and it is definitely "fringe". Drugs and lots of 'em is the mainstream treatment. There are been very few studies on the diet link. Not much in it for the drug companies, I guess. But there is a very fanatical following for No Starch or Low Starch Diet, composed of people whose lives have been changed for the better. It's hard to decipher fact from heresay, but there is no harm in trying. If it fails, I can always start getting bi-weekly infusions of biologic medications, and eat all the starch I want. :P

From Annie on Thu, Sep 25, 2008 at 15:48:19

well I'm with you for sure. Drugs are definitely not my favorite choice in dealing with health issues. I'd rather do something more wholistic, and if it's fringe fine, right! I do know the healthiest strand I've had has been when I was eatting whole foods and lean meats/fish. I'd rather do that than take Advair, or prednisone... which can cause other issues equally (if not more) devistating than asthma attacks and bronchitis

From paul on Thu, Sep 25, 2008 at 15:51:45

Carrots don't have starch. At least not raw ;-)

I would never abstain from starch if I had absolutely no health issues. They call them "comfort foods" for a reason. Yummy stuff. If the diet does not work, I certainly will not deny myself. But until then, it's not so bad. You get used to it, and don't miss the starch much.

BTW - the Sinclair book I linked to above advocates changing the diet in steps. Give up wheat and grains first, and keep eating potatoes, rice, and other things. If that gets rid of the problem, great! If not, move to step 2, which is elimination of potato and rice products. If that works, then great, if not eliminate legumes, cooked vegetables, and whatever else I've forgotten to mention.

So for your IBS, you may be able to pin it completely on wheat, or perhaps large amounts of wheat. So eliminating or just reducing bread and other wheat products might completely do the trick, and you can keep eating potatoes, corn, and rice, maybe quionia.

From paul on Thu, Sep 25, 2008 at 15:55:38

Mmmm...prednisone...that was some good junk (took it last April). Not healthy though.

I just started reading a book called "Paleo Diet for Athletes". It's interesting so far, but I haven't gotten very far into it.

http://www.thepaleodiet.com/paleo_books/forathletes.shtml

Okay, that's it. I really need to get off the blog and back to work. I enjoyed the discussion.

From Annie on Thu, Sep 25, 2008 at 15:57:02

HOwcha know I sat at home eatting starchy foods all day? I did... cereal...bars... etc. anyway. I"m doing better now, and I know you'd never pass up a pastery if you didn't have to ;)

From Jamey on Sun, Sep 28, 2008 at 19:05:01

My advise which doesn't mean squat is keep the candy addiction but bag the wheat addiction. I got diagnosed with Celiac disease last year along with my 2 kids. From a scientific standpoint I had know for a while that wheat wasn't doing me good, but on an emotional level I was in love. I agree with the other posts that you should find other starches and carbos that may be more appropriate for you. Good-luck

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.007.500.0015.50

3.5 miles in the morning on the crushed limestone path by my house.... felt good 7:17 avg.

evening 4.5 warm up and cool down...Tried out Jenny's bottle for the marathon!  it's great and cheap...

6x2000m @ half marathon EFFORT... overall time was 44:03 (7:27, 7:28, 7:75, 7:12, 7:12, 7:19) about a minute slower than last month when I did this..(7:28, 7:12, 7:11, 7:09, 7:07, 7:01) But this time the 7:12 pace felt much much easier!  The loop is very rolling, not a flat stretch the whole way, so it's hard to find a rhythm at first... this time was especially hard obviously... but once I got it it was very comfortable.  I like the fact that we do these on this loop it really teaches you how to listen to your body to find the appropriate "effort", and makes you physically and mentally stronger! 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

1:13:41... or 7:22 pace... felt really great.  Ran most of it on the Des PLaines River Trail... which is beautiful right now.  on the way home I got into a slight altercation with an irresponsible driver... but I won't go into details here.  Also I saw a woman this morning that I found to be profoundly inspiring... Kris Carr.  She is living with terminal cancer.. and living to the fullest.  She believes in holistic care... Here is a link to her blog if anyone is interested.  She's also been on Oprah, and several News shoes, as well as Mike and Juliette... Very inspiring woman!

http://www.mandjshow.com/show-recaps/friday-september-26-crazy-sexy-cancer-survivor-kris-carr/

founder of   my.crazysexylife.com

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

felt pretty good. "dropped" off casey, cooper, and will at the skate park by our house and ran the neighborhoods, and their trails. I got back to the park just as my guys were finishing up their session. I guess will tried to climb into the lap of a strange woman, and was pushing her three children out of the way to tell her about himself (WOW! I didn't raise him to be like that... how embarassing). YEt, that's not the first time he's done something like that! He's extremely gregarious! I've tried to teach him about boundaries... and stranger danger. I think he see's stranger danger as an oxymoron, and doesn't understand why anyone else would want boundaries, because he doesn't... obviously! Cooper didn't land a trick and threw a fit, so casey was more than ready for me to be done! I ran the rest of the way home with cooper (I carried his termite board) and we chatted about his tizzy fit. Interesting day. So many intense people in one family! will we all come out alive?

 

Comments
From Bonnie on Sat, Sep 27, 2008 at 16:27:37

I was like that too! I used to walk all over restaurants talking to everyone and asking what they were eating and if it was good. I had a friend once remark, "I think you misinterpret 'don't talk to strangers' to mean 'no one is a stranger'".

... I know this information suprises the bloggers out there who have met me ;-).

From Annie on Sat, Sep 27, 2008 at 18:15:21

Haha... that does sound like him! The rest of us are fairly introverted... at least by comparison. as a toddler he'd reach out of the cart and playfully "hit" people in the aisle at the grocery store, and scream "hewwoh!" as we'd walk by. He's wild for sure. At an organized track practice this summer he danced in his birthday suit on the high jump mat! OHMI! I had to stop in the middle of an interval and deal with it!!!!! He thought he was hilarious!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.003.000.000.0019.00

5 miles easy

10miles at a slight level of discomfort (6:30-7:00 target pace)

3 miles at marathon effort (6:10-6:20 target pace)

well this run didn't go as well as I would've liked.  the Gut was giving me problems.  Had to stop in the woods, and then again before the final three miles at marathon pace.  I guess Chili wasn't a good idea the day before this run, and I'm sure the protien packed Bear Naked Granola wasn't too good either, well not an entire bag of it!  I LOVE FOOD!!!!!! And to top it off I forgot to eat breakfast this morning.  Between the gut races and the no food in the stomach I was literally running on empty! 

Since we do effort based training my actual paces were way off my target pace but felt like similar efforts so I got the workout in.  All things concidered what did I really expect!  DETAILS, DETAILS, DETAILS, MISS ANNIE!  Anyway I started my watch at the first mile marker not when we started so I don't have a total time for htis run, and I really wasn't paying attention to my splits.  Someone said they were just under 7 about half way through... I don't know....

Comments
From MichelleL on Tue, Sep 30, 2008 at 21:26:31

Best of luck Annie!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.505.000.000.0012.50

10x800 @ marathon pace (60 sec. rest).... felt awesome! This was way more consistant than the simulator (it was on a track)... so I felt like I got a better read... Plus I got to practice not going out too fast... thanks to Mr. Rob Wiley! I am totally pumped now! EASIEST WORKOUT OF THE YEAR!!!!!!  Bring on the predictions!!!!!

3:01

3:03

3:11* Missed starting with the group because of Willem...Yelling at cooper and will at hte 400 "SIT DOWN YOU ARE IN TIME OUT!" keeping my eyes on them the last 400"

3:03

3:03

3:03

3:04

3:03

3:03

3:05  (30:40 total... 6:08 pace)

So I was yelling at the boys because Cooper and his buddy shut willem in the long jump area and I couldn't get the gate open during hte rest... Then during my first 400 Cooper gets willem to climb the fence instead of walking around to the other gate. I totally freak when the boys climb fences because one of my athletes (when I was coaching and teaching... 14 hr. days) knicked an artery climbing The fence at the track... "Coach Gasway, Shana is bleeding" "Very funny guys... that's totally fake"... then she turns white... "Why don't you guys warm up. I'm going to drive Shana to the front office"... she lost so much blood she was out for 4 weeks! Those boys sure do make life interesting! I was glad when Casey arrived and took them home. He made me dinner!1!!!!

Comments
From sarah on Tue, Sep 30, 2008 at 22:39:04

Love the picture!!!

From Katie on Thu, Oct 02, 2008 at 15:39:12

I always have the worst trouble finding MP on a track before a marathon. During marathon training, so much is run either faster than MP or dead leg slow. Nice job sticking to your plan.

Predictions? You're going to have a blast! Chicago is just like a track, so my guess is that your pace is probably close (or slow).

The weather prediction looks great, which is unfortunately more than can be said for SGM this weekend.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

the Achilles spasmed.  So I cut this run short, and walked home.  I didn't even know it was tight.  later on, as I massaged it, it felt like a guitar string.  But eventually it loosened up a little, and became quite sore.  It's not a major issue, I can tell at this point, but it is annoying.  I guess that's what taper is for, to "find" these little things and sort them out.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.005.070.009.07

30min @ half marathon effort  (5:55 p/m)
I stayed true to form, actually a little conservative the first ten minutes, 6:00pace, to feel out the achilles (which is much better), then the second ten I inched down to 5:56, felt great, last 10 minutes 5:52... and then I got a little over-zealous and dipped to 5:49 which definitely felt faster than half marathon effort. but it was only for four minutes. achilles is fine. tight and sore but fine...

I am going to miss Gold's Gym! I've just gotten all those meat heads used to me! Just this week we were flexing our muscles together "grrrrr" (their's are a little bigger than mine, just a tinsey bit)... *sigh* I'll have to find new meat heads. :(

 

By the way... I predict a 2:43:00 or under! 6:13ish pace

Comments
From paul on Fri, Oct 03, 2008 at 10:18:51

That is one thing I remember from my time at a Gold's Gym: all the meatheads. Men and women alike.

I can't wait to see how you do this weekend. Best of luck!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.006.000.000.0010.00

37:55 for the marathon pace (6:19 p/m)  Well now I know what I'll run on a bad day.  I am so sick and tired of that stupid hilly loop.  Every hill felt like a life time.  I'm glad Jenny has us run all of our MP workouts on it, because it makes us stronger, but OHMIGOSH, I don't want to run it again for months.  My lungs were not challenged, but my legs were on fire.  I was happy when my training partners all said they had a similar run!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

RAn with Jenny!  woohoo...and the rest of the gang.  This was a really fun run.  Looking forward to the marathon!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.002.000.000.008.00

It was pretty humid out today.  I'm hoping the weather improves before the marathon! 

Workout

1 mile MP (5:39... um not)

1 mile easy

1 mile MP (6:09... more like it)

I had a long talk with Jenny yesterday about race strategy.  We both agreed that we didn't know enough about me to know whta my training indicated for a goal pace, and that I should race based on feel.  I asked what sensations I should experience if racing the correct pace, she said I should be "slightly uncomfortable".  So my goal today was to experience those sensations during the run.  One glitch... I have very little experience "racing" anything longer than a 10k (and I've only done 3 of those).  So guess what happened on the first one?  I ran the first one at around 10k pace, "This is a little uncomfortable" Duh!  the second one was way way more reasonable.  I wish I had practiced this sensation a little more.  I am feeling my infantcy more acutely right now than ever!  I think my plan will be to set my timer on my watch for 6:10-6:12 pace at the beginning and reassess every 10k.  I am a little excited.  There is so much to gain and nothing to lose.  "Freedom is just another word for nothin' left to lose"... The late, great Janis Joplin!  I think based on long runs and training that is THE most reasonable plan!

Comments
From MarcieJ on Tue, Oct 07, 2008 at 20:12:43

Good Luck in your marathon! I hope you get good weather too!

From paul on Wed, Oct 08, 2008 at 18:57:19

I would describe marathon pacing as "incredibly easy" through at least the first 10 miles. "Slightly uncomfortable" doesn't begin until close to halfway. Everyone is different though. But in any case, I think you will be shocked at how easy it feels early on, so it's good that you've made a pre-set plan to reign in the horses if they neigh too loudly early on.

From Annie on Thu, Oct 09, 2008 at 07:49:55

thanks Paul! THat is incredibly helpful! I have no idea what I can/will do on race day. I'm hoping my plan is conservative enough!

Unfortunately it looks like it's going to be warm race day... again this year, but I did all my training in the summer so I can still run well.

From Jon on Thu, Oct 09, 2008 at 08:52:22

Yes, do what Paul says. If it feels hard during the first half, then it means you will probably bonk hard before the end.

Good luck!

From Jamey on Thu, Oct 09, 2008 at 11:44:59

If you're questioning your instincts I would K.I.S.S. with Jack Daniels and run 1/2M + ~20s... Best of Luck!

From Annie on Thu, Oct 09, 2008 at 12:46:04

Thanks guys! 6:15 it is. for the first half! sounds conservative to me. We shall see!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

well this was a pleasant run.  I only timed .8-1.8 miles and 3.2-4.2... on the way out I ran a 6:19, then the made a conscious effort to slow down and on the way back that mile was 6:42.  I guess I am feeling rested?  Chest a little tight.  I still have 3 days until Mday so I'll befine.  I'm missing my babies though!  I can't wait to see them.

Comments
From josse on Wed, Oct 08, 2008 at 19:05:04

Just wanted to wish you well on marathon day. Hope everything goes to plan and you can run strong.

From Annie on Thu, Oct 09, 2008 at 07:45:58

Thanks JOsse!

From MichelleL on Thu, Oct 09, 2008 at 11:38:46

I know you can do it! Be strong!

From Craig on Thu, Oct 09, 2008 at 11:56:28

Annie- Good luck in Chicago. I am excited to see how fast you can go. Your workouts are inspiring.

From Annie on Thu, Oct 09, 2008 at 12:52:49

Thanks Craig!

Michelle nice marathon at SG.

From MichelleL on Thu, Oct 09, 2008 at 12:54:17

Thanks, but I hope the elements are kinder to you. I want to get vicarious redemption through your race, so NO PRESSURE :)

From Annie on Thu, Oct 09, 2008 at 12:57:54

Haha... I'd love to have rain! We are all so different. Looks like it's to be fairly warm mid 60's for the race. Heat is not my friend. I'd rather have the same conditions as my simulator, or your race, than moderate heat! But, "you can't always get what you want" if we did this sport would be boring! (and at least it's not going to be like last year 88 degrees) I will do my best to bring you some vicarious redemption, reguardless!

From josse on Tue, Oct 14, 2008 at 18:25:53

How did the marathon go?

From Craig on Wed, Oct 15, 2008 at 11:01:19

Looks like you hit the first half on pace at 1:25, but I'm hoping an injury didn't sideline you. Fill us in when you get a chance.

From Annie on Wed, Oct 15, 2008 at 11:25:51

hey guys sorry. long story short... humidity, heat and I do not get along at all, being asthmatic. I probably should've bowed out when Friday's forcast said that it would be 68 degrees with 80% humidity at the start, but I really really wanted "my" day to be 10/12. It wasn't... I'll give details in the log for that day...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

ran with casey

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.200.000.000.001.20

easy in chicago

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.0014.000.000.0016.00

"you can't always get what you want...." 

That's the theme for this race.  CHICAGO MARATHON....

It was very very cool to toe the line with the Constantina, Colleen... and my new friends Adriana, Zoila, and Stephanie (my three faves).  Three miles in I didn't feel right.  7 miles in I had an idea it wasn't my day (as 6:25 felt like 10k effort), 10 miles  in I got mad and tried to force my body to snap out of it.  By 12 miles I knew that was a lost cause, but forced my stupid body to slog out two more miles just because.  My goal wasn't simply to finish.  My goal was to see the fruits of my labor pay off.  The body would not cooperate.  At the med tent my respiratory rate was 28, and my pulse was 76 (my face was numb).  I made a good decision, but it was a very hard decision.  (with those numbers who'd know if I'd have finished even if I tried to finish.)  I wanted "my day" to occur on 10/12 in Chicago, in front of my family, friends and acquantances.  It didn't but I have faith that there's a reason.  I have faith in my training, and after the infllammation in my lungs is gone I will toe the line again.  HOpefully November 1st.  Historically October has never been my month.  It's been a while since I've tried to race in October and I had hoped I'd grown out of that... Guess not.

Comments
From jtshad on Thu, Oct 16, 2008 at 10:08:27

Sorry the race did not go as you wanted. Listening to your bodies cues was a wise decision based on your writeup.

You will have more spectacular races in the future.

From paul on Thu, Oct 16, 2008 at 10:27:58

Bummer, but you were wise to pull. What's Nov. 1? Indy?

From MichelleL on Thu, Oct 16, 2008 at 10:51:12

So sorry you had to pull out. You are ready for a breakthrough marathon. I hope your lungs can recover soon.

From Annie on Thu, Oct 16, 2008 at 10:51:27

yes Nov. 1st is Indy. I went to the Doctor yesterday and He gave me a clean bill of health... but said I STILL have inflammation... Ick... I can feel it when I run, anyway, if I take the drugs I should be good to go by then, but we are moving to Mi sometime between oct 25th and NOv. 3rd, can life be any crazier for me right now?

From paul on Thu, Oct 16, 2008 at 11:04:06

What town in Michigan? Moving can be tough on running. Is Jenny still going to coach you via email?

From Annie on Thu, Oct 16, 2008 at 11:09:38

Rochester/Rochester Hills Michigan... Yes Hanson's home town. Yes, I am going to have Jenny continue to coach me. Hanson's were nice enough to extend an invite, however as a mom of school aged kids it's hard to workout at 7:30am everyday. Plus Jenny has done a lot with/for me in a short period of time.

From Sasha Pachev on Thu, Oct 16, 2008 at 11:29:35

Annie:

Marathons are odd beasts. Good ones often happen when you do not plan them. When you want to run it well too much you usually bomb. Sometimes you bomb regardless. Once in a blue moon when the stars align you surprise yourself. You have to take them one at a time like a farmer. He plants and waters, but there are things out of his control. So if the harvest is not good, he plants again and hopes for better weather next year.

From paul on Thu, Oct 16, 2008 at 11:52:51

Yeah, I always thought Hansons would be cool, but not so much for 30-something, married people with kids. But hopefully you'll at least find some good training partners out there.

From Annie on Thu, Oct 16, 2008 at 12:01:48

Paul: Definitely. I'm sure I'll find people to run with.

Sasha: This is true. Marathons are not a perfect science... and any weaknesses in ones overall health make them even less predictable! Good thing I'm incredibly patient, and have the gift of faith!

From josse on Fri, Oct 17, 2008 at 21:05:33

Annie you are an inspiration. These races are hard to swallow but I think they make us stronger in the long run. Good call on the pull out, I wish I would have been smarter in SG. I didn't realize how cold I was until I finished.

From JimF on Sat, Oct 18, 2008 at 18:42:22

Sorry Chicago didn't turn out the way you wanted. I ran Chicago as well and it was a tough day but with inflammation in the lungs pretty much impossible. Indy should be a good race. This is the first year but it has very good local support including Bob Kennedy. Good luck!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

still feel like I can't get a complete breath. But a little better than sunday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Still tight. Can breath in deeper, it hurts but I can do it. however, that isn't important, sunday isn't important. I got shocking news today when I took Willie to the eye doctor.

Will is severely nearsighted. I am having some of my first real mamma bear feelings.  This will be one more thing that makes him totally different from Me, Casey, and Cooper.  None of us need glasses, neither did anyone else on either side, until they were in their 40's.  His perscription is 4.75 in one eye and 5.00 in the other.  Those are some thick stinkin' lenses.  Poor kid got my asthma and allergies, now Mr. Magoo glasses, at least he's built like a brick outhouse, with the strength of Hercules.  The rest of us are svelt... and Cooper and Casey have zero health issues.  Not even one allergy!  He's going to think someone dropped him off at our door step!  I think I'm going to buy pretend glasses to wear so he doesn't feel so different. 

Comments
From Snoqualmie on Thu, Oct 16, 2008 at 10:10:38

That's the way-- take it slowly and let your body do what we do best: heal!

Just read your race report. I'm so sorry you had a hard time! Better days lie ahead I'm sure. You are a great athlete underneath all the challenges.

Sorry to hear about your little boy. Hugs to both of you. :)

From Annie on Thu, Oct 16, 2008 at 10:54:03

Thanks. He's an incredibly tough cookie, it is true... God doesn't give you more than you can handle. Willem, of all of us, can handle the most.

From Sasha Pachev on Thu, Oct 16, 2008 at 11:21:04

I have 20/800 in my right eye, have always had it. They tried to make me wear glasses when I was a kid, but I could not see much better and was not using my right eye anyway. My left eye was fine, so I just used that. After I turned 11 I decided I did not need any aids to see.

Interestingly enough when I start pushing the pace, I subconsciously squint my right eye. I suppose because the blurry visual input becomes a distraction and I do not want it. Or maybe the other way - squinting it makes me see a little better, and I am trying to increase the visual balance.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1247.15115.90114.5442.921520.51
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