Trashcan Annie

Week starting Mar 02, 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
45.650.006.700.0052.35
Sun, Mar 02, 2008
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

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Tue, Mar 04, 2008
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!

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Wed, Mar 05, 2008
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

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Thu, Mar 06, 2008
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.

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Fri, Mar 07, 2008
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

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Sat, Mar 08, 2008
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.300.000.000.0010.30

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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
45.650.006.700.0052.35
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