Trashcan Annie

Week starting Feb 10, 2008

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20072008
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Member Since:

Oct 21, 2007

Gender:

Female

Goal Type:

Local Elite

Running Accomplishments:

Remaining uninjured since April 2007

 

2008 races

GAsparilla 15k: 1st 56:00

Shamrock Shuffle 8k: 1st 29:03

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

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

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

Short-Term Running Goals:

10k < 34:30

15k < 54:00

13.1 < 1:16:00

26.2 < 2:44:00 (Chicago 2008)

 

Long-Term Running Goals:

10k < 33:30

13.1 < 1:12:00

26.2 < 2:35:00

Personal:

I love literature. I have two sons that are 8 and 5, and beautiful, funny, intelligent, and independent little guys! I love being outside!  Married to CAsey GAsway
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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
43.500.0010.100.0053.60
Sun, Feb 10, 2008
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

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Tue, Feb 12, 2008
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

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Wed, Feb 13, 2008
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!

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Thu, Feb 14, 2008
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

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Fri, Feb 15, 2008
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!

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Sat, Feb 16, 2008
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Sick....Cold...

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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
43.500.0010.100.0053.60
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