I Can Do Hard Things

January 2016

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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 

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: 41.00 Month: 100.27 Year: 1609.99
2014 - Minutes Lifetime Miles: 28605.00
Slow milesFast milesTotal Distance
69.400.0069.40
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Slow milesFast milesTotal Distance
5.000.005.00

5 miles outside - up silo road - Murdock Canal - down temple hill

This run was definitely faster than my other runs.  Probably because there wasn't any ice today and I *hope* my fitness is slowly returning.  AP  9:24  

7 degrees outside

 

3x

 

overhead press

butterfly

seated row

skull crushers

front raise

front row

single leg overhead press

tricep with bar

push ups

clams – side plank with band

hammie roll out withball

 

Stretch and foam roll – glutes are VERY sore from yesterday

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Slow milesFast milesTotal Distance
2.500.002.50

Easy 2.5 miles on the home TM.  Quick stretch.  Still very sore from all the glute work.

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Slow milesFast milesTotal Distance
3.000.003.00

3 miles on the home TM.

3x

 

walking lunges – focusing on holding and correct form

single leg dead lifts

side to side lunges

side to side squat with band

squat with ball with band

push ups

paper plates

 

1x

B6

60/60/60 plank


Stretch and foam roll

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AM #1

 

3x

overhead press

butterfly

seated row

skull crushers

front raise

front row

single leg overhead press

tricep with bar

one arm push ups on Bosu

 

1x

B6-10

60/60/60 plank

LLL-3way

 

Stretch and foam roll

 

AM #2

45 minutes on the step mill – easy – read my book and time went by fast - gym was empty 

 

3x

adductor/abductor/glute on pulley machine

adductor machine

 

Another stretch and foam roll

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Slow milesFast milesTotal Distance
5.000.005.00

5 miles - temple hill - silo road - murdock canal.  It's been warmer out, so a lot of snow has been melting.  But it was super icy out this morning with the morning chill.  Slippy slidy!

9:26AP

Yoga for runners-45 minutes

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Slow milesFast milesTotal Distance
3.000.003.00

AM #1  At home gym

 

3x

push up

curtsy lunge

hammie roll out on ball

 

2 mile run

 

1x

60/60/60 plank

LLL

B6

 

AM #2  At gym

 

3x

adductor/abductor/glute on pulley machine

adductor machine

 

1x-

B6 – only 5

Fire hydrants

1 mile run

 

My quads and adductors have been SO SO SO tight lately.  I've been stretching and foam rolling like crazy.  I guess it is just part of the process.

 

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1x

B6-10

LLL

60/60/60 plank

Fire Hydrant Holds

 

Epic ski day at Snowbird.  Mineral Basin was open and we skied in knee deep powder.  Pushed my limits and it was amazing!

Weight: 0.00
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Slow milesFast milesTotal Distance
4.300.004.30

3x

Walking lunges 4

Single leg dead lift

Bohiem lunge

Squat with lateral leg lift

Superman with glute lift

 

4.3 miles - up bike hill-silo road-temple hill..... No ice!  It was a titch warmer out and ended up taking off my gloves.  Getting easier....very slowly.

AP:  9:11

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Slow milesFast milesTotal Distance
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3 miles on the home TM.  I had to run early this morning.

 

B6

LLL with band

clam with band

60/60/60 plank

Fire hydrants

Superman glute hold

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0.000.000.00

45 minutes on step mill
 

Adductor/abductor/glute on pulley machine

Butt blaster machine
Hamstring machine
Adductor machine
Abductor machine

 

Stretch and foam roll

Weight: 0.00
Comments(1)
Slow milesFast milesTotal Distance
3.000.003.00

3 early miles on the home TM

 

B6

Hip Hike

60/60/60

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Slow milesFast milesTotal Distance
5.300.005.30

AP:  9:20

Ran after the kids went to school.  Snowing out.  Up pioneer house hill - up silo road - MCT - down LP Hwy.  

Hamstring was pulling

 

B6

60/60/60 plank

Fire hydrant

B6

Walking lunges

One leg bridge

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Stretching before Snowbird.  I didn't ski tons today.  It was CRAZY foggy.  It was chaos trying to get down the mountain while only being able to see a few feet in front of you.  But the snow was awesome.

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Slow milesFast milesTotal Distance
4.100.004.10

AP 10:15 - so very icy out.  300 N to AF Creek trail - out and back.  Hamstring still pulling.

3x

 

walking lunges – focusing on holding and correct form

single leg dead lifts

side to side lunges

side to side squat with band

squat with lateral leg lift

B6

paper plates

LLL

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Slow milesFast milesTotal Distance
3.000.003.00

3 miles on home TM before a full day of skiing at Snowbird.

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Slow milesFast milesTotal Distance
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AM #1

 

3x

 

overhead press

butterfly

seated row

skull crushers

front raise

front row

single leg overhead press

single leg bicep curl

tricep with bar

push ups on Bosu

bohiem lunge

paper plates

hammie roll out on ball


AM#2

50 minutes on the step mill

 

3x

adductor/abductor/glute on pulley machine

adductor/abductor machine

Weight: 0.00
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Slow milesFast milesTotal Distance
5.300.005.30

Up temple hill - right at temple - silo road - MCT

AP:  10:02 - icy on side walks - snowing

 

Quick stretch

 

Weight: 0.00
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Slow milesFast milesTotal Distance
4.300.004.30

4.3 mile run - up silo road.  I ran through a large flock of peacocks.  I think I made them mad.

3x

walking lunges – focusing on holding and correct form

single leg dead lifts

side to side lunges

side to side squat with band

squat with lateral leg lift

paper plates

LLL

 

1x

60/60/60

Fire hydrant

Bosu push ups

Glute supermans

 

Stretch and foam roll

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Slow milesFast milesTotal Distance
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30 minute hip opening yoga

Ski at Snowbird

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Slow milesFast milesTotal Distance
5.300.005.30

5.3 miles - up silo road to nursery road.  Best run I've had in awhile.  Warm outside

AP:  9:28

 

3x

overhead press

butterfly

skull crusher

seated row

single leg hammer curl

front raise

front row

overhead press

tricep with bar

 

1x

B6-5

LLL

60/60/60 plank

fire hydrant

clam

paper plates

2 houses walking lunges 

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Slow milesFast milesTotal Distance
3.000.003.00

3 miles on home TM with bumping incline up

1 round of

 

squats with lateral leg lift

mountain climbers

single leg hammer curls

triceps

side to side squats with band

paper plates

clams

dead lifts

chest press

bent over row

side to side lunge

triceps

push ups

supermans

single leg dead lift

calf raises

paper plates

squats with lateral leg lift

hammie roll out

single leg bridge

60/60/60 planks

glute superman

LLL

Fire hydrants

B6

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Slow milesFast milesTotal Distance
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1 hour on the step mill.  Drip....drip....drip

Stretch and foam roll.  Deep tissue massage with Tim. He certainly knew what he was doing and my hammies/TFL are quite sore today.

Weight: 0.00
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Slow milesFast milesTotal Distance
3.000.003.00

3 early miles on the home TM.  Still quite sore from the massage.

3x

overhead press

butterfly

skull crusher

seated row

single leg hammer curl

front raise

front row

overhead press

tricep with bar

single leg overhead press

triangles

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
3.000.003.00

3 miles on the home TM

3x

 

walking lunges – focusing on holding and correct form

dead lifts

side to side lunges

side to side squat with band

squat with lateral leg lift

LLL

Weight: 0.00
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Slow milesFast milesTotal Distance
0.000.000.00

Hip yoga again

Weight: 0.00
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Slow milesFast milesTotal Distance
4.300.004.30

Up silo road.  36 degrees - windy with pelting snow/rain.

15 minutes of stretching/foam roll.  Heading up to Deer Valley because Little Cottonwood is closed because of avalanches.

Weight: 0.00
Comments(1)
Slow milesFast milesTotal Distance
69.400.0069.40
Weight: 0.00
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