| 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 52.00 | 5.00 | 4.00 | 0.00 | 61.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
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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 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| with casey.... very very slow. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 4.00 | 0.00 | 8.00 |
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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(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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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. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 5.00 | 0.00 | 0.00 | 9.00 |
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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!"
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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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(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.90 | 0.00 | 0.00 | 0.00 | 11.90 |
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| 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. |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 52.00 | 5.00 | 4.00 | 0.00 | 61.00 |
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