Trashcan Annie

Week starting Sep 28, 2008

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Member Since:

Oct 21, 2007



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


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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

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....

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

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!!!!!



3:11* 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"







3:05  (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!!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

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.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

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

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

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!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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