I Can Do Hard Things

St George Half Marathon

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15% off for Fast Running Blog members at St. George Running Center!

Location:

American Fork,UT,

Member Since:

Nov 27, 2009

Gender:

Female

Goal Type:

Boston Qualifier

Running Accomplishments:

St George Marathon

2011 - 4:11:52 

Salt Lake City Full Marathon

2013 - 4:23:03 

Ogden Marathon

2012 - 3:58:35**

2013 - 4:17:20

2014 - 4:02:51

Hobble Creek Half Marathon

2001 - 1:40:00**

2011 - 1:45:00

2012 - 1:43:00

2013 - 1:43:00 

American Fork Half Marathon

2013 - 1:48:24

2014- 1:53:23 (pacing Time)

Timp Half Marathon

2012 - 1:47:18 

Utah Valley Half Marathon 

2011 - 1:55:00 

St George Half Marathon

2012 - 1:55:00

2013 - 2:03:00

2014 - 1:46:00

2015 - 1:48:00

Dogtown Half Marathon

2012 - 1:52:14

Salt Lake City Half Marathon

2012 - 1:51:00

2014 - 1:44:01

Top of Utah Half Marathon

2010 - 1:48:20 

Top of Utah Marathon

2014 - 4:09:27

Rex Lee 10K

2011 - 52:03

2012 - 52:23 

Pioneer Day 10K

2010 - 49:31** 

Goblin Valley 50K
 
2014 - 5:58
 
Antelope Island 50 Mile
2015 - 10:10:00

**Personal Best 

 

 

Short-Term Running Goals:

2016 Tentative Schedule

 

Long-Term Running Goals:

To qualify for Boston

Run a 100 mile race

Personal:

Married for 17 years. I have 12 year old triplets and a 8 year old. I love to sew, garden, and run!

Favorite Running Quotes: 

1.  

"Sooner or later the serious runner goes through a special, very personal experience that is unknown to most people.

Some call it euphoria. Others say it's a new kind of mystical experience that propels you into a elevated state of consciousness, a flash of joy.

A sense of floating as you run. This experience is unique to each of us, but when it happens, you break through a barrier that separates you from casual runners. Forever. And from that point on, there is no finish line. You run for your life. You begin to be addicted to what running gives you."  

~Nike Poster

2.           A journey of a thousand miles begins with a single step.

Lao-Tzu

You’ve no doubt heard this.  And you’ve probably recited it in your mind on a run or at the gym when you’re just beginning to get in shape.  You have a goal in sight and this quote brings you back to the current moment.

 

But the problem is that many runners forget all of the steps between the first one and the goal.  If your goal is to run under two hours for the half marathon then you need to be honest about all of the little steps to get to that goal.

 

…and what I’d rather see you do is to get the goal out of mind completely, but rather focus on the process, not the outcome. -Jay Johnson Process orientation, not outcome orientation.

 

You should have goals, but you should take it one step at a time.  And you should be honest about the fact that you don’t know how many steps it will take to get there. ~ Vernon Gambetta

 

3.  Human beings are made up of flesh, blood and a miracle fiber called COURAGE! ~ George Patton 

 

4.   Find the courage to be patient.

Favorite Blogs:

Miles:This week: 24.60 Month: 113.80 Year: 782.34
2014 - Minutes Lifetime Miles: 28605.00
Slow milesFast milesTotal Distance
82.5026.54109.04
Weight: 146.67
Slow milesFast milesTotal Distance
3.000.003.00

3 miles on the stair climber.  My water bottle kept falling off...annoying!

3x

10x adductor on pulley machine (each leg)

10x abductor on pulley machine (each leg)

10 one-legged squat (each leg)

10 lunges (each leg)

10 one legged hamstring lift

Stretching and foam rolling.  I am feeling good.  ITB and hip are feeling better.  I'm ready for school to start tomorrow. 

Weight: 0.00
Comments(1)
Slow milesFast milesTotal Distance
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1 mile warm up

2.75 miles worth of 1 min/hard and 1 min/easy.  I did my hards at 9.3 and my easys at 6.3.  I did the last 2 hards at 9.5 and 9.8.  I felt much better after this speed session than I did last week.  My breathing was much more controlled and I was able to recover quicker.  I didn't feel like puking and my heart did feel like it was going to pop out of my chest.  

  .75 mile cool down

Weight: 0.00
Comments(5)
Slow milesFast milesTotal Distance
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TM miles 40:44

This run seemed to take forever!  I was bored and tired!  Finally got through it.  Stretched and foam rolled.  Hip and ITB are feeling better - it seems to be the long runs that bug those.  Front right shin has been bugging alittle the last few days.  Something to make a mental note of.  

I haven't lifted in 2 days - definitely on Friday!

Weight: 0.00
Comments(2)
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TM Mile 33:43

SOOOOO tired this morning!  No energy for weights..darn it!  I did my up 12 mph and down 10 mph workout.  I started at 6.5mph for the first .75 and went up to 7.7mph for the last .25.  Then back down to 6.7 and so on.  The last mile I only went down 8mph and sped it up to 9.3 for the last .25.  I was about to puke.

I did a few myrtle exercises to keep the hip in check.  Front right shin still bugs alittle. Stretching, foam rolling and a power nap.

Now it is time to sew my last 100 skirts. Blech.

Weight: 0.00
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Slow milesFast milesTotal Distance
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Still having nightmares about getting my 400 skirts done in time.  Only 2 more weeks of insanity left!

I got to the gym around 6:30am.  I really wanted to get some lifting in this morning even though I wouldn't have a lot of time

3x

10x squats on smith machine

60 sec plank

10xabductor on pulley machine

10x adductor on pulley machine

 

 

2x 6 mile runs.

The first 6 mile seemed to take forever.  It is that mental barrier of getting over the first half.  I decided to take a GU today instead of jelly beans - jelly beans take too long to eat and sometimes feel heavy in my stomach.  GU was much faster.

The second 6 miler didn't take as long, but I was getting tired (especially by mile 9).  BUT my hip didn't hurt at all.  Not one iota of discomfort!!!!!  But my front shin did bug. One thing after another.

1:51:12 -9:28, 9:22, 9:23, 9:19, 9:22, 9:16, 9:30 (reset TM), 9:12, 9:13, 9:13, 9:07, 9:01

AP was 9:16.  I thought that was really slow.  So I went back through my training log to see previous 12ish mile runs from last year and what their AP was

9:27 - 12 mile

9:30 - 12 mile

9:15 - 13.33 mile

9:59 - 15 mile

9:45 - 11 mile

8:48 - 12 mile (near the end of my marathon training)

8:59 - 12 mile (last 12 miler before SGM)

After doing this research, I felt better about my pace.  That is one positive about TM - it will keep you consistent.

Just as I finished, I saw my hubby's boss.  I was a sweat BOMB (none of this glistening stuff....more like a sweaty pig).  I was a bit embarrassed - I'm definitely not a "cute" girl at the gym!  Oh well....what do you expect after 12 miles.

Lots of stretching and foam rolling (ITB was achy on the roller, but not during the run).  Ice bath - but I don't think I filled the tub full enough (how full are you suppose to fill it???).  It didn't even cover my knees.  I was so cold before I got in the tub...brrrr......

Grocery shopping and sewing...fun....

 


Weight: 0.00
Comments(3)
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34:27 TM Miles - up 12 mph, down 10mph

3x

10 squats on Smith Machine

10 sits on Smith Machine

60/60 side planks

SO so so tired.  Front shin still bugs.

Weight: 148.00
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I'm having a hard time this week.  My deadline for my sewing project is getting close and I'm worried I won't finish in time.  My front shins are totally bugging me and any hint of injury makes me depressed.  I'm tired and worn out.  I'm tired of asking my hubby to be Mr. Mom for the last few days while I finish the sewing project.  Blah...Blah...Blah...

Weight: 0.00
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0.004.504.50

4.5 miles on TM

1 miles wu

2.75 miles 1 min/on - 1 min/off.  "Ons" were 9.4 and "offs" were 6.1.  I was totally sucking wind.  This workout seemed 10 times harder than last week.  My breathing was labored, my body was tired, blah, blah, blah.

.75 cool down

Stretching and foam rolling

ART done on shins....that hurts!

Weight: 147.00
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Slow milesFast milesTotal Distance
5.000.005.00

It was super hard to drag my hiney out of bed this morning.  But I did and it was cold.  My breathing was very labored and 5 miles seemed to take forever.  Shins still sore from ART.  Ouch!

46:33 TM miles

Stretching and foam rolling

9 more lbs to go (more on this later)

Weight: 145.00
Comments(2)
Slow milesFast milesTotal Distance
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3x

10xadductor on the pulley machine

10xabductors on the pulley machine

10x one legged squat (on each leg)

10xleg press

60/60/60 planks

8 miles on the TM.  I did two four mile runs.  The first 4 miles were good - 37 minutes.  My stomach was funny.  Took a GU.  Got 2 miles (18 ish minutes) into the 2nd run and had to make an emergency potty stop. Second 2 mile run (17 minutes)

Huffing and puffing and heavy legs.  Sigh

Stretching and rolling

Weight: 0.00
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Slow milesFast milesTotal Distance
3.000.003.00

It sure was nice to sleep in today.  Makes me feel like a normal person and not a walking zombie.  PLUS...I had more time to lift.  This will probably be my only day to lift - I don't want to be sore for Saturday.

3x

10 squats on smith machine

10 sits on smith machine

60/60/60 planks (side planks on hand and not arm)

10x adductors on pulley machine

10x abductors on pulley machine

10xhamstrings one legged lifts

3 easy recovery miles. 27 ish minutes.  Felt good

Foam rolling, stretching and icing.

Weight: 0.00
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Brrrr......  I had dreams last night that I was sewing one of the shirts wrong.  I kept waking up.  Dumb.

10 minutes warm up at 6.4 mph

12 sets of 1min/hard (9.3 mph) followed by 1min/easy (6.1 mph) - which was 3 miles-ish.  These sets felt SO much better  than last week.  My legs felt fresh and though I was breathing hard, it was controlled and never near puke zone.  Once I hit the 20 sets, I'm going to try bumping up my speed.  I felt very pleased with the workout.

Mild soreness in the hammys from lifting yesterday.

Stretching, rolling, ice and 45 min power nap. 

I'm hoping to be done with sewing tonight or tomorrow.  It will be a total of 300 dresses, skirts and shirts.  I just ran out of time for the last 100 dresses (that would have been another 100 hours).  Thankfully, my employer ran out of time too.  So it all worked out.  Now I need to get my house in order....it needs a good cleaning.  I need to do a lot of ironing, cook a decent meal and spend some quality time coloring or playing with play-dough with my 4-year old.  Hooray!

Weight: 0.00
Comments(3)
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37:05 TM Miles

I felt really creaky after yesterday's speed work.  My hip started bugging in the middle of the run.  Blech!

Stretching, a few hip exercises and rolling

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Sewing is DONE DONE DONE!  I've never felt such sweet relief!

Plus today and tomorrow are rest days in preparation for Painters Half.  My hip is still really bugging me.  I DON'T get it!  I've been doing all these hip exercises.  What gives!

I did about 30 mins of stretching, rolling and icing this morning and will do another session tonight.

My house is getting cleaner by the hour!

Weight: 0.00
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Another rest day.  Hip is still on FIRE!!  I went to see the PT today.  He said that the hip flexor and piraformis was strained and weak.  He did estim with heat, ultrasound and a massage on it.  He was very surprised at how many of the stretches I already knew (for the hip flexor and piraformis) and how flexible I was.  He video tapped me running and we looked at it.  Such ugly form! 

I'm suppose to come back for a few more visits. I really want to correct the "thing" that is causing my hip to hurt.  It has been aching ever since I had kids.

Weight: 0.00
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Race: St George Half Marathon (13.1 Miles) 01:55:41
Slow milesFast milesTotal Distance
0.0013.0413.04

1:55:41

AP:  8:52


I was really excited to head down to St George for this race.  I was done with all my sewing (which was such a huge relief) and I was anxious to see where my fitness was.  I was hoping to run around 2 hours, but wasn't sure.

  I was planning on going down alone - hubby had various commitments, so I decided to make it a whirlwind trip.  But last minute, my neighbor decided to join me and I was SO glad she did.

We left right after my PT appointment and had a wonderful chat on the way down.  We went to the race expo (bought a rain jacket), dropped off a car-load of dresses/shirts/skirts and then checked into the hotel.  We were both starving, so we got some pizza. 

We went to bed early and I slept GREAT!  After a bagel and orange, we headed over to the Dixie Center.  I saw SO many people I knew - Callie, Smooth, Karen, Carolyn, Kelli, Rachel, Cheree, and Lowell.  But the most exciting part is I saw a GREAT friend from when we lived in AZ.  Jen would help hold our triplets during church.  She was divinely inspired to be my good friend during that time in our life and I will forever be grateful for her kindness.  SO I was really excited to see her.

The gun went off and my legs were creaky.  It took me such a long time to get into a groove!

1 - (9:06) - Feeling good, but moving slow

2 - (8:57) - Still moving slow, but starting to warm up. 

3 - (9:10) - Quick water stop.  Ran with Lowell for awhile.  He has so many stories to tell. 

4 - (8:44) - Decided I needed to stop talking with everyone and start running. I put in my earbuds and focused.  Lots of hills.

5- (9:06) - Another water stop and more hills.  Saw my friend Collette in the distance and wanted to catch her.

6 - (9:10) - Took a GU and continued to climb.  My hip felt just like it did at SGM.  I wasn't sure how long it was going to last.  It was nice to run with Collette.

7 - (9:26) - Last big climb.  Once I got to the top, my legs decided they were warmed up and were ready to run.  My breathing was very controlled and I thought I would give it a good push to the finish if my hip would allow it.

8 - (8:28) - I was feeling so wonderful and just wanted to hang on for as long as I could. 

9 - (8:50) - Just trying to hang on.  Breathing still felt good, but hip was hurting.

10 - (8:37) - Still can't believe how good I was feeling and was *waiting* to blow up.  But it wasn't coming.  Weird :)

11 - (9:16) - Last water stop and GU.  As I was rounding the corner, I could see Karen.  She was just through the water stop and was COOKIN'!  I kept her in sight and wanted to try and catch her.

12 - (8:21) - Karen kept picking up the pace and was looking SO strong!  I finally caught her with a third of a mile left.  I was surprised at how good I was feeling and just wanted to finish strong.

13 - (8:05) - AC/DC's song "Thunderstruck" came on my Ipod (admit it, everyone has an old 80 F-DUDE song that motivates them).  I was getting close to puke zone and knew if I pushed it I could hit 1:55:00. I was so glad it was under 2:00 on a hilly course

I have never felt this great at the end of a race.  It is an amazing feeling! 

I decided to go back on the course and see Collette and Jen.  I was able to cheer on Collette, Callie, Carolyn, and Jen.  It was really raining hard and I was starting to freeze. 

Just then, I saw Jen round the corner.  I love to be a LOUD cheerer.  I hopped in and ran her to the bridge.  It was SO exhilerating to do that!  I met her at the finish chute and was able to get a big hug!  It was such a sweet moment!

Photobucket

 

I found Collette and we hurried to the car.  We were both so wet and freezing.  I was SO not looking forward to my ice bath :)  I filled up the hotel garbage can with ice, but could only last 5 minutes in the tub.  BRRRRR.....  We showered, pigged out at Cafe Rio and drove a scary, snowy, rainy drive home.

My hip is super sore and tight.  Sigh.....  More ice tonight.  It was such a great weekend!  Thanks Tim for supporting my *drug* habit!

Weight: 0.00
Comments(4)
Slow milesFast milesTotal Distance
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Today was all about recovery

SLOW 1.5 miles on the TM (I walked the first and last quarter mile)

3x

10xadductor on the pulley machine

10xabductor on the pulley machine

foam rolling

60/60/60 planks

20 clams

firehydrants

SLOW 1.5 miles on the TM (walked the first and last quarter mile)

more foam rolling and stretching

I feel really great after Saturday's race.  My hip was very achy on Saturday and has progressively gotten better (lots of icing and stretching).  I could feel it while I was running this morning, but it was definitely better.  Massage today :)

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
4.500.004.50

TM Miles 41:25

We are taking the kids skiing on Saturday and I was trying to figure HOW I was going to fit in 14 miles before 8:00am (considering the gym opens at 6:00am).    It kept me up all night.  Dumb.  I know!

I felt really super on my run today.  No leg stiffness (only hip aches and pains).  The miles flew by. 

Stretching and rolling

Weight: 0.00
Comments(2)
Slow milesFast milesTotal Distance
1.503.505.00

TM Miles - 5

40:22

10 minutes warm up

12 sets of 1min/hard (started at 9.3mph, then 9.4mph - my last was at 9.5mph and it felt awesome) and 1min/hard (6.1 mph)

5 minutes cool down (I wanted to stay within my 5 mile range today)

Foam roll and stretch x2

1 hour nap (preschooler was home sick and I totally took advantage of the cuddle situation).

I was really surprised at how good these felt.  As I was telling my hubby this morning when I got back from the gym, it is so nice to see hard work paying off.  Speed work has always made me "freak out" alittle.  But I am SO seeing the benefits of it.  NICE!

So I am running Ogden Marathon in May.  My 18-week "training plan" started 2 Sundays ago.  But I have NO idea what kind of training plan I should use.  For my first marathon, my highest weekly mileage was 40 mpw and no speed.  I want to do more speed and a few more miles, but I really don't know where to begin.  Decisions.


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Slow milesFast milesTotal Distance
3.500.003.50

3x

10 adductors on pulley machine

10 abductors on pulley machine

60/60/60 planks

fire hydrants

3.5 mile run on TM 31:40 

I felt good, but piraformis was a bit tight today. 

I went to PT this morning too.  I was feeling a bit frustrated.  I keep getting the "aides" to show me exercises.  The majority of the exercises have been too easy.  I keep telling them, this is what I have been doing...I need something more advanced.

So finally I met with the head PT and I was sweating within minutes of him working with me.  I feel bad for continually saying "these are too easy", but I'm not going to pay money for easy stuff. 

Big run tomorrow....hooray!!!

Weight: 0.00
Comments(5)
Slow milesFast milesTotal Distance
14.000.0014.00

TM Miles - 14

2:10:40

9:27, 9:22, 9:39, 9:07, 9:24, 9:17, 9:44, 9:14, 9:22, 9:21, 9:22, 9:12, 9:19, 8:25

We were taking the kids skiing today, so I had to get my run done early.  I didn't want to go outside in the dark (and cold), so opted for the TM.  This is the farthest I've ever gone on the TM.

I did a 6 mile run first.  This seemed to take forever.  My legs took a long time to warm and I knew I still had a long time to go.  After the first "leg", I reset the TM, took a gu and water and stretched for a minute. 

Then I started my second 6 mile run.  I watched another "Law and Order".  It was sad when I would see people come in, run 6-7 miles and do weights, then leave and I still had several miles to go.

After my second "leg", I reset the TM again, took a gu and water and then started my last 2 miles.

My body felt good.  I could definitely feel my hip/piraformis, but it didn't prevent me from running.  I did a lot of visualizing from last week's race to help pass the time.

Stretching, foam rolling and a LONG ice bath.  Foam rolled again when I got home.  Showered and headed up to Park City to watch all my ski bunnies!

My shins are definitely bugging this evening.  More icing.

Weight: 0.00
Comments(1)
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No run today.  Sinus infection is underway.  Head pressure, body aches, sore throat, fever.

Shins are totally on fire.  Hip feels good though.

Unplanned rest day :(

Weight: 0.00
Comments(2)
Slow milesFast milesTotal Distance
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4.5 TM Miles

41:12

I am really SICK of running injuries.  I feel like every day something else is starting to hurt. What in the HECK am I doing wrong!!!!

Started slow to see how shin would feel.  Right shin (right smack dab in the middle of the shin) has been really aching the past week or so (probably longer than that...but I just passed it off as shin splints).  My hip has felt really great after Saturday's run. 

Shin felt fine during the run, but have been aching all day even with ice.  Just the thought of a "wipe out" injury makes me go into a deep dark depression.

At the risk of being a hypocrondiac, I made an appointment for Thursday to see my sports medicine doctor.  I'm sure they laugh at how crazy I am once I leave. 

3x

10xsquats

60 front planks

10 adductor

10 abductor

stretching and foam rolling

Weight: 0.00
Comments(3)
Slow milesFast milesTotal Distance
82.5026.54109.04
Weight: 146.67
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