I Can Do Hard Things

St George Half Marathon

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Location:

American Fork,UT,

Member Since:

Nov 27, 2009

Gender:

Female

Goal Type:

Boston Qualifier

Running Accomplishments:

St George Marathon

2011 - 4:11:52 

2017. -4:01:17

St George Half Marathon

2012 - 1:55:00

2013 - 2:03:00

2014 - 1:46:00

2015 - 1:48:00

Salt Lake City Full Marathon

2013 -  4:23:03 

Salt Lake City Half Marathon

2012 - 1:51:00

2014 - 1:44:01

Ogden Marathon

2012 - 3:58:35

2013 - 4:17:20

2014 - 4:02:51

2017 - 3:55:22**

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 Tim)

2017  - 1:47:54

Timp Half Marathon

2012 - 1:47:18 

Utah Valley Half Marathon 

2011 - 1:55:00 

Top of Utah Marathon

2014 - 4:09:27

Top of Utah Half Marathon

2010 - 1:48:20 

Goblin Valley 50K

2014 - 5:58

Antelope Island 50 Mile

2015 - 10:10:00

Antelope Island 100 Mile

2018 - 26:53

**Personal Best 

 

 

Short-Term Running Goals:

 

 

Long-Term Running Goals:

To qualify for Boston

Personal:

Married for 18 years. I have 14 year old triplets and a 11 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: 32.75 Month: 74.75 Year: 1186.80
2014 - Minutes Lifetime Miles: 28605.00
Slow milesFast milesTotal Distance
120.5027.60148.10
2014 - Minutes Miles: 1836.00
Weight: 149.92
Slow milesFast milesTotal Distance
7.000.007.00

TT: 1:04:23

AP: 9:11

A few quick miles on the home TM before a full ski day. Happy New Years!

2014 - Minutes Miles: 64.00
Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
12.000.0012.00

I texted Kellie late last night to see what she was running today. She was doing her long run. So I decided to join her. I was kinda dreading going to the gym, but was excited to have the company.

Since the TM shuts off after 60 minutes, I broke the run up into 2x6 mile runs. I read on my iPad for the first few miles. Then Kellie came and we talked for awhile. Then I read some more.....chatted...read. The run went by really fast=success!

My foot felt good, but it was definitely tired by the end of the run. I'm really tired now and I'm ready for my kids to go back to school.

TT: 56:21

AP: 9:23

TT: 54:25

AP: 9:04

2014 - Minutes Miles: 110.00
Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
4.000.004.00

14 days till SG Half Marathon

 

My girls were suppose to have a sleepover at Grandma's house last night, but my youngest wanted to come home at 10:00pm.  So having her home kinda messed up my running plans.  I ran on the home TM.

Before run:

7 mins on bike

lunge matrix

touch downs

crossover drill

 

4 mile run

TT:  35:45

AP:  8:56

I decided to thrown in a few tempo miles.  My foot was feeling good and I took advantage of it.  My tempo miles were at an 8:23 which is my goal marathon pace.  I need to do this more often.

3x

Walking lunges with weights

Single leg hamstring lift

Side to side lunges (oooo....these make my hips burn...in a good way)

Cross over drill

15 push ups

5 V-up with ball

20 dips

10 fly

10 front row

10 bicep curl

 

Quick stretch and foam roll.   Yeah for school starting Monday!!!

2014 - Minutes Miles: 95.00
Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
6.003.009.00

TT: 1:18:00

AP: 8:40

I decided to run at home because I didn't feel like facing the gym chaos! I broke my run into 3 sections.

3 miles - 6.3 mph-easy warm up-read my book on my iPad

4 miles-7.0 mph - watched part of a Nashville episode

2 miles-7.2-8.0 mph - watched Biggest a Loser and turned on my music

My MP miles were uncomfortable for me. I need to more of those.

Quick stretch and foam roll.

Hooray for everyone going back school!

2014 - Minutes Miles: 78.00
Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
2.501.504.00

TT:  35:05

AP:  8:46

A few minutes warm up on the bike

1 set of below exercises

 

1.5 mile warm up 

2 mile up and down with speeds - 1 min hard/1 min easy (hards at 8.0-9.0/easy at 7.0)

.5 mile cool down

 

2x

lunge matrix

cross over drill

touch downs

60 sec plank

 

Stretch and foam roll

2014 - Minutes Miles: 65.00
Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
7.000.007.00

TT: 65:45

AP: 9:33

I went to the gym this morning and it was crazy busy! My peroneal tendinitis was flaired up again. I think 3 days in a row of running is too much for that little tendon. I'm going to start to cross train on Tuesdays and see if that rest will help keep the aches and pains at rest.

This run was very boring and I was sweating like crazy.

Quick stretch.

PM:

20 min hard push on bike

3x

Squats with weight Bosu

Walking lunges with weights

Sile leg hamstring lift

Side to side lunges

Push-ups

V-up with ball

Dips on bench

2014 - Minutes Miles: 125.00
Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
13.000.0013.00

TT: 2:02:35

AP: 9:25

I decided to run on the home TM because I didn't want to get up at 4:00am. Lazy! Instead, I got up at 5:00am, so I could get my run in before the kids got up.

I struggled the first 6 miles.....had a hard time finding my mojo. Physically, I was fine...maybe bored? I had the ceiling fan going, my big box fan propped up on a ladder and the window open. It was cold downstairs this morning. Just the way I like it!

I took my GU at mile 7 and my spirits started to lift. I watched Biggest Loser and was able to pick up my speed.

THEN at mile 10.5, the TM stopped. And it didn't even show my time. I was SO ticked! I restarted it and finished my last 2.5 miles.

After my run, I did a little internet research on Proform TM.....they shut off after 100 minutes. So I was able to figure out my overall time. Not knowing would have driven nutso...ADD anyone!

I did a quick strech and foam roll. I wore my compression sleeves all day and iced in the morning. Verdict is still out on how everything feels.

One week from today is the SGHM. Last year was a horrific race. I was so out of shape and trying to come back from my stress fracture. Just out of curiosity, I looked at my mileage from 2 years ago (which was a great year for me). I calculated 12 weeks out.

2012 average weekly mileage: 19.5

2014 average weekly mileage: 33.42

Difference: 13.92 miles per week

I've been thinking about goals for the race (or to just run and have fun). I think I can run faster than 2012(1:55:00), but I don't know how much faster. This race is the first benchmark of the year.

My goals for 2014 are:

1. No injuries

2. Qualify for Boston - which is a 3:40 or 8:23mm

I would like to see a 1:50 (8:23mm) for the next weekend. I'm not sure if this is unrealistic, but I'm going try. After next week, I will have a better picture if where I am at.

My 2014 motto: conquering demons....chasing dream

2014 - Minutes Miles: 122.00
Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
2.002.004.00

TT: 34:30

AP: 8:37

I slept in this morning and only had time to run before Saturday chaos started.

1.5 mile warm up

1 min on/off

On=8.0-9.0

Off=6.5-7.0

Cool town until I hit mile 4. I was quite surprised how good my foot and peroneal felt. Yeah! Strength training later tonight (I'm wishing now I would have just gotten up when my alarm went off!!!!)

PM:

I had a hard time finding my second round of motivation. My hubby decided to run at 8:30pm and I finally dragged my hiney downstairs to finish my ST.

5 min warm up on bike

3x

Walking lunges

Single leg hamstring lift

Side to side lunge

Squats with weights on Bosu

Reverse crunch on bench

Lying leg lift

Scissors

Bicycle

Row

Fly

Front row

Front raise

Long stretch and foam roll.

I saw on The Daily Rounds how Ericka keeps tracks of her mileage but also how many hours she works out. I really like that idea and am going to start doing that.

2014 - Minutes Miles: 94.00
Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
10.000.0010.00

TT: 1:33:29

AP: 9:20

I got up at 4:00 am to get my run in...ohhhhh...that is too early! As always, I had a hard time finding my mojo the first half and was fine the 2nd half. I really liked seeing that I had burned 1500 calories this morning...before 6:00am too :)

Quick stretch and foam roll

2014 - Minutes Miles: 93.00
Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
2.002.004.00

TT: 33:34

AP:  8:23

4 miles on the home TM.  

 

WORKOUT

15 min bike warm up

1 set 

lunge matrix

60 sec plank

touch downs

crossover drill

.5 mile warm up - 6.3mph

.25 hard x 5 (started at 8.0, 8.0, 8.2, 8.5, 9) - .25 recovery to keep my miles straight

cooldown till 4 miles

1 more set of the above

stretch and foam roll

 

2014 - Minutes Miles: 70.00
Weight: 149.00
Comments(2)
Slow milesFast milesTotal Distance
7.000.007.00

7 blah boring mile on the home TM. No mojo or speed today....blah! I am so much slower on a TM than outside!!

TT: 1:05:32

AP: 9:21

PM:

20 min on bike

3x

Lunge matrix with weight

Crossover drill

Single leg hamstring lift

1:00 bridge

Donkey kick

Fire hydrant holds

Overhead press

Butterflies

Skull crushers

Bicep curls

Stretch and foam roll

2014 - Minutes Miles: 140.00
Weight: 150.00
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Slow milesFast milesTotal Distance
0.000.000.00

Taper day! Sure enjoyed the extra sleep this morning!

Weight: 150.00
Add Comment
Slow milesFast milesTotal Distance
3.000.003.00

3 easy shakeout miles on the home TM. I stopped after each mile to stretch and foam roll. I scraped my lower legs this morning so they will be ready tomorrow. Lets do this SG Half

I went to the BYU bod pod today to see what my real weight and body fat % is. I've come a long way, but still have a long way to go. Sigh.....

2014 - Minutes Miles: 30.00
Weight: 150.00
Comments(2)
Race: St George Half Marathon (13.1 Miles) 01:46:47, Place in age division: 27
Slow milesFast milesTotal Distance
0.0013.1013.10

I wrote this little diddy for my family blog....it will work for my race report:

Five years ago, I decided to run my first marathon.  With that marathon came the desire to join the elite running crowd who qualify for the Boston Marathon.  Disappointment after disappointment and injury after injury, that goal was set aside.  
 
Time after time.
 
After time.
 
I decided that my running game plan was not working.  I was reminded of the definition of insanity, "doing the same thing time after time and expecting different results".  So in May 2013 after another poor race, I decided to change my whole paradigm of running.
 
I read several articles and books and thought I would implement their suggestions.  I had nothing to lose.  It couldn't get any worse.
 
First, I stopped racing and recovered from every injury I had.  Second, I started strength training.  Then I started to run.  I cut my miles way back and ran slow.  Every fourth week, I reduced my miles even more and called it a rest week.  
 
After a few weeks, if everything felt good and there was no lingering injury, I increased my mileage a little.  More weight lifting.  More stretching.  Another rest week.  No injuries - a few more miles.  
 
My training friends were qualifying for Boston left and right, but I was just running.  Though my heart said "I should have raced with them and I would have qualified too".......my head, told me I made the right decision.  The right decision to train slow and smart...to not rush through another training cycle and get another injury.  But to take as much time as my body needs to adjust to the incessant pounding.  To get stronger.
 
I told myself I wanted to train this "right" way for years and years, but always after the next race.  Which turned into the next race...then the next next next race.  I finally stopped the unsuccessful cycle.
 
The St George Half Marathon was my first race of the 2014 season.  I'm finally putting my new training regime to the test.  I've been working on it for 7.5 months.  I've run more miles than I've ever run in my life.
 
My Boston qualifying time is a 3:40 or an 8:23 mile.  I really wanted to be able to run an 8:23 mile (or a 1:50) for the race today.  I knew it would give me the mental boost that I could run that fast.  But also, that I would have enough time to get more speed and endurance to be ready to run that pace for 26.2 miles in May.
 
On my way to St George

 

 

 

 
I had a good friend who was the 1:50 pacer and another friend who was the 1:45 pacer this morning.  I knew both ladies had plenty of race experience and had enough guts to chew me out if I started to slack.
 
The gun went off and it was time to hit the road "JACK".  I stayed with the 1:50 pacer until mile 4.5.  I was extremely hesitant to pull away so early in the race but thought I could maybe catch the 1:45 pacer.  But tried to keep my pace and breathing consistent.  
 
I saw our good friends, the MacDonald family, at mile 5 and was thrilled to have cheering squad out there for me.  I continued to climb and climb and climb through the streets of Bluffdale.  My legs started to feel heavy and my gut started to hurt.  
 
My good friends, the MacDonald family, took this picture at mile 5.
 
 
After conquering the final hill at mile 7 (there was an ambulance waiting at the top....that is how big of a hill it was), I decided I needed to find my TRUE GRIT.  It does not matter how well I start the race.  But it does matter how I finish.  How far can I dig into my reserve of motivational thoughts, songs, movies....how can I overcome the demons screaming on my shoulder that I am not ready to do this.....how badly do I REALLY want this.  DESIRE is a force to be reckoned with.
 
I took my last drink at the mile 11 aide station and knew I only had 16-17 minutes of running left.  I would look at other runner's shorts and try to catch them.  "Catch the purple shorts"  "Catch the black shorts".  One by one they became roadkill. 
 
But I was in puke zone.  And I had to pee.  I could only hold so many bodily functions in at once.  My legs were tired.  "YOU CAN'T DO THIS".  I'm gonna pee my pants.  Here come the pukes....swallow.  "YOU STILL HAVE ONE MILE TO GO...IT'S TOO FAR TO HANG ON".  My feet hurt.  Catch the blue shorts.  Ohhhhh....I have to pee so bad.  My arms feel like bricks.
 
Just when I thought I couldn't hang on for another second, I see the finish line.  Then comes the overwhelming emotions of the balloon arch, the fuzziness of the spectator faces, fist pumps, cow bells, and the clock that silently screams 1:46:47 (8:09 mile).  
 
4 minutes faster than my goal.
 
9 minute course PR.  
 
The pukes go away, the rocks on the asphalt start to focus, a stranger puts a medal around my neck. and the flood of emotions start pumping through all the veins in my body.  I wish I could bottle it up and sell it as Walter White sells his goodness.  It would be more powerful than his blue meth.
 
 
These amazing ladies tell me I can do it and today I believe them.  Love you LPL's!
 
I don't know how the rest of my season is going to turn out.   It may all be for naught and come crashing down.  I don't know.  
 
I hope to recover smart and continue with my marathon training.  I need to work on my mental toughness the most.  I need to regularly practice digging into that cave of pain.  To get comfortable there.  To learn that it can only hurt to a certain point.  And I WILL live through it.  Hopefully, that will get me my blue jacket.
 
2014....CONQUER DEMONS AND CHASING DREAMS

 

AP:8:09

1-8:17

2-8:18-Water

3-8:20

4-8:10

5-8:14-Water

6-8:16

7-8:25-Water

8-7:48

9-8:12-Water

10-8:08

11-8:31-Water (I stopped twice!!)

12-8:03

13-7:49

2014 - Minutes Miles: 106.00
Weight: 0.00
Comments(6)
Slow milesFast milesTotal Distance
0.000.000.00

Recovery day.

I spent all day skiing with my little family at Brighton. It felt great to be in the sunshine and out of the yucky air.

Weight: 0.00
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Slow milesFast milesTotal Distance
4.000.004.00

4 miles felt like forever this morning. I felt slow, heavy and still very creaky. It was much colder than I thought, so I was freezing this morning.

After the run, I planned on lifting downstairs. But as I was stretching, I realized that my muscles are not ready for weights. Still too sore.

My peroneals are a bit achy. I'm hoping to get a massage sometime this week. I love recovery weeks.

2014 - Minutes Miles: 40.00
Weight: 0.00
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Slow milesFast milesTotal Distance
0.000.000.00

When my alarm went off, I turned it off and didn't think twice about it. Guess I was tired.

Weight: 151.50
Add Comment
Slow milesFast milesTotal Distance
6.000.006.00

I finally got my hiney out of bed this morning.

Before workout:

Lunge matrix

Touchdowns

Cross over drill

60 sec plank

6 pathetically slow miles on the home TM. I have no spunk in my legs and 6 miles seemed forever long.

AP: 56:54

After workout:

Same as above

Quick stretch

Peroneals still angry

2014 - Minutes Miles: 75.00
Weight: 151.00
Add Comment
Slow milesFast milesTotal Distance
8.000.008.00

TT: 1:12:41

AP: 9:05

I ran on the home TM and caught up on some DVR shows and reading a book on my iPad. This is the most spring my legs have had in them all week. During the last 4 miles, I kept bumping up my speed. It was nice to finish fast.

Long stretch and foam roll. I got a massage yesterday.

2014 - Minutes Miles: 72.00
Weight: 151.00
Add Comment
Slow milesFast milesTotal Distance
5.002.007.00

TT: 63:15

AP: 9:02

My hubby is putting stereo surround speakers in the workout room and the room was full of ladders and tools. I ran at the gym....no good shows on and it has hot. I'm really spoiled with having a home gym and all it's niceties!

I got new running shoes and they are a tich too small. They were tugging on the tops of my feet. I guess that happens when you order shoes on-line.

Good run...did a few pick ups starting at mile 5.

My son had a basketball game, but all the girls were still asleep. So I hurried home and did my lifting in the basement (in the family room, not the workout room). I haven't lifted in a week and a half. Yikes I was struggling! That is what I get for missing!

3x

Walking lunges with weights

Single leg hamstring lift

Squats with weights on Bosu

Side to side lunges

Supermans

Planks

V-ups with ball

Overhead press

Butterflies

Skull crushers

Bicep curls

Front raise

Front row

2014 - Minutes Miles: 113.00
Weight: 150.50
Add Comment
Slow milesFast milesTotal Distance
8.002.0010.00

TT: 1:30:49

AP: 9:04

I got up at 4:00am to get my midweek long run in, but I also want to get a cat nap in before my kids woke up. It took me a few miles to warm up (6.3mph), but steadily increase my pace. I was able to hold a sub 8 pace for the last mile. Crazy that I could hold that pace so easily outside, but struggle to do it on a TM.

I read my book on my iPad, watched Nashville, and finished with Biggest Loser.

Quick stretch and foam roll. Back to be for a quick nap.

2014 - Minutes Miles: 90.00
Weight: 151.00
Add Comment
Slow milesFast milesTotal Distance
3.001.004.00

TT: 35:37

AP: 8:57

Easy miles on the home TM. Tired this morning!

3x

Lunge matrix with weights

Touch downs

Cross over drill

Single leg hamstring lift

Overhead press

Skull crusher

Bicep curl

So in my quest to run a fast Ogden Marathon, I need to get leaner and lose a few pounds. I hired a nutritionist to create a few meal plans for me. She asked me about my training and said I need to eat about 2000 calories/day. She is all about real, whole foods. I eat 7 small meals/day. I really like her whole philosophy and the food is good and I'm never hungry....BUT, I've hardly lost any weight (like 2 lbs in 3 weeks).

I'm all for wanting to do the right thing by eating right, but there needs to be some sort of reward (like a smaller number on the scale)!!! Is 2000 calories/day too much?

2014 - Minutes Miles: 75.00
Weight: 149.00
Comments(2)
Slow milesFast milesTotal Distance
8.000.008.00

TT: 1:14:28

AP: 9:18

Just another run on the home TM. I was feeling tired and sore from lifting yesterday. So it was just a slow run. I'm very excited to have a cross training day tomorrow.

2014 - Minutes Miles: 74.00
Weight: 149.00
Add Comment
Slow milesFast milesTotal Distance
0.000.000.00

Cross training day.  The tops of my feet feel a lot better since I haven't run today.

3x

ball squats with weights

single leg hamstring lift with weight

walking lunges with weights

side to side lunges with weights

 

1x

LLL

Cross over drill

Touchdowns

Stretch and foam roll

2014 - Minutes Miles: 30.00
Weight: 148.00
Add Comment
Slow milesFast milesTotal Distance
3.001.004.00

TT: 35:13

AP: 8:48

I had a really hard time getting up....ha ha!! 4 easy miles on the home TM. I've been doing my long runs on Fridays and I really like doing then. Then I have a short run on Saturday and have the rest of the day to be with my family. So have that lingering "I still have to do my long run" feeling...but I'm going with friends so hopefully that will make it better!

3x

15 push ups

60 sec plank

20 dips

Front raise

Front row

Bicep curl

15 ab boats

Cherry pickers

Lying leg lift

Scissor

Bicycle

Overhead press

Butterflys

Skull crusher

Quick stretch and foam roll.

2014 - Minutes Miles: 75.00
Weight: 149.00
Comments(1)
Slow milesFast milesTotal Distance
120.5027.60148.10
2014 - Minutes Miles: 1836.00
Weight: 149.92
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