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Cassandra (Cassie) Giovanni // Women’s Fic Author

@cgiovanniauthor

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Very very delayed race PR post. This race felt amazing every step even though my runs that week felt slow and way too hard.

I crossed the finish line proud (my daughter’s name was called because the registration somehow got messed up when I signed her up for the kids race that morning), but also thinking I hadn’t PR’ed. It took me ten minutes to realize I HAD PR’ed! Almost the same splits as last year, BUT the hill didn’t throw me off. I just kept killing it throughout for nearly perfect splits.

10k PR: 55:54
3rd Place Athena

Splits:
1 - 9:08
2 - 9:06
3 - 9:01
4 - 9:04
5 - 8:51
6 - 8:31
.29 - 7:31

Onto the next… by @cgiovanniauthor

24

3

a year ago

2:06:03

I never saw that coming. My previous PR was 2:21:14, and my goal was a big goal 2:10:00ish. When I talked to my coach, he said 2:10:00 was good but he thought I could get closer to 2:05:00. That seemed insane to me, but I’m not an expert, so I took their recommendation — first mile 9:55 and then just hammer it down. I ran each mile as if it was it’s own with one thing in mind stay at 9:55 or under.

I had no idea what this course had in store for me. And there were some HILLS. The biggest being at the end of mile 11. The mile that followed was hard. My feet hurt. I kept getting random cramps. It wasn’t feeling great any more. My music didn’t play in the order I planned it but was shuffling all over the place. I didn’t dare take my phone out to try to fix it because that would slow me down.

When I turned to the finish, I could see the clock. I saw the 2:05: and change and started to cry. Pushed harder. Calf cramped bad. Pushed harder. Massive PR by almost 15 minutes. Nearly a year’s worth of training.

I will be back on this course again. It was stunning. It was the right combo as HAF and yes, a flat or downhill. Challenging but not too challenging.

Maybe next year I’ll hit the BIG milestone that triggers the next level.

This was the year of PRs:
10k 56:16
5k 25:44
Half 2:06:03

Ready to relax…a little bit. by @cgiovanniauthor

26

6

2 years ago

5k PR unlocked!
25:44 — the goal was between 25-26, demolishing my prior PR of 27:07.

I also placed 3rd for my age group and top 30!

Done and dusted. Now, onto smashing the next one. by @cgiovanniauthor

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2

2 years ago

Great Race! Great Cause!! 🐝🙃 by @cgiovanniauthor

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14

a year ago

I’ve learned to be unapologetically me. Don’t like it? Don’t care. I’m a good human, and that — that is all that matters. by @cgiovanniauthor

26

5

a year ago

Blackhawk for El Heffey’s Bday 🥳🛥️🎣 by @cgiovanniauthor

15

0

a year ago

I DID THAT.

Mike drop. I wonder what my middle school gym teacher would think about the fact 36 year old me just split my mile time in half.

Thanks @runcoachsays for supporting me the past two years. We’re about to accomplish big things. And thanks to my husband and daughter for sitting on the stands to support me! by @cgiovanniauthor

12

0

a year ago

Today marks the 10th year of an annual competitive food drive that I founded with a community member and a branch manager at the bank I worked at as marketing director. Over the years, we’ve collected over 100k pounds of food and nearly $50k in monetary donations. To mark our first decade, the community pulled together for our biggest year yet: 15,555 pounds of food. I’m incredibly proud of the local businesses who deliver year after year, filling the huge gap our local food bank has during the summer. The company who collects the most pounds receives our coveted belt for the year — and then passes it on to the next year’s winner. A local car dealership ran an internal competition— team members came together to donate over 1,200 pounds of food and the owner came dressed up for the exciting weigh in. When they didn’t win, he took off and returned with another 1,500 pounds of food. Truly inspiring! by @cgiovanniauthor

25

0

a year ago

Jumping on the band wagon. Also, what is spelling? lol
#youngerself #notetoself #youngerselfchallenge by @cgiovanniauthor

12

0

2 years ago

12 miles done. Longest training run done. Taper starting (this is the reduction in miles before a race (usually two weeks or so) to allow the body to recover and be prime for race day.)
Two weeks and I have my final race of the season. I carefully calculated each race this season, but it also meant I was training for most of the year, with slight tapers between. Except for the past few months. I have been training for two PR goals — 5k and half. I nailed the 5k, but it really hurt my body and it’s ironic that longer runs hurt a LOT less than short ones (anyone else?)

After this, I plan to take two months base building, concentrating on strength a bit more and really building my biceps and core. Then…we will see what next year brings. More big goals on the horizon. by @cgiovanniauthor

20

0

2 years ago

I always view this race as a ‘fun’ race, but when my coach gave me a strategy, I figured I’d try for it. I got a course PR but didn’t hit my projected time.
This is a torturously hilly course, and while negative splits is usually my best and most successful strategy, this race is different. The goal was to go out hot and back down on the hills and then just do the best I could.
The final hill is like a mountain, and by that time, you’re so cooked after 3 miles in the sweltering heat (talking mid 80s and humid). In the last .75 I made a decision. I decided I was good with whatever I got for time and wasn’t going to push it.
But post race regret hit pretty quickly. If I had gone just a little faster, I would’ve been in the top 10 for my age. But I didn’t. If I went a little faster I could have been closer to my projected pace. But I didn’t.
There is nothing you can do about what you did in the past. But I DID course PR by over a minute. And I know my struggle for my big goal race(s) is going to be pushing at the end through the mental part. by @cgiovanniauthor

23

1

2 years ago

1 mile time trials are daunting. I went in with no goal, just knowing it had been two years since my last one, and that I had to be faster.

Turns out I am.
7:59–> 7:29

The first .75 were pretty easy, if I’m being truthful, but were based on my most recent race PR. My coach told me to stick to his paces and then slam it at the end. I slammed it a little too hard, too fast and paid the price. I truly believe I could’ve come in around 7:20 or less had I better managed my last .25.

My paces are now adjusted, for easy and speed days to my time trial. The faster easy paces I am easing into and making sure my HR ranges and effort levels are appropriate.

The biggest thing to running faster: running slower and faster all at once. Easy is easy. Fast is fast.

Now that’s over, time to hit the grind and demolish my PRs. by @cgiovanniauthor

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3

2 years ago