I Can Do Hard Things

January 2017

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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: 0.00 Month: 67.70 Year: 1323.14
2014 - Minutes Lifetime Miles: 28605.00
Slow milesFast milesTotal Distance
118.800.00118.80
Weight: 0.00
Slow milesFast milesTotal Distance
5.300.005.30

Nursery route. TT:  52:54. AP:  9:58 HR:  156---10:07, 9:42, 9:43, 9:56, 10:13, 3:09

I tried to keep my heart rate way down today.  That's hard!  Back and hip flexor totally flared up.  I really need to figure this out.  And why it is happening!!!!!!

 

School starts back tomorrow---YEAH!!!!!

Weight: 0.00
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Slow milesFast milesTotal Distance
3.000.003.00

3 easy miles on home TM.  While I was running, my youngest daughter stepped outside to see the snow.  The door locked behind her.  I couldn't hear the doorbell ringing because the TM and TV are loud.  Thankfully, she was only out there for 10 minutes.  Mother of the year!!!!

60 minutes TRX

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Heavy lifting today.

3x

squat - band

front lunge to squat

squat to side kick - band

side lunge

 

front lunge to single leg squat

single leg dead lift

paper plates

 

superman on Bosu

Bosu abs

TRX - mountain climber

TRX - crunch

 

seated overhead press

bicep curl

tricep - overhead-1 weight

pushups

seated row

front raise

 

front row

hammer curl

tricep dip

side raise

Weight: 0.00
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Slow milesFast milesTotal Distance
7.500.007.50

7.5 miles in the home TM.  I wasn't willing to risk the super icy roads this morning.  Not worth it!  TT:  1:14:00----4.75 mikes, then a break to get kids fed and off to school.  Then finished up the last 2.75 miles.  Body felt good!!!

TRX-75 minutes 

Weight: 0.00
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Slow milesFast milesTotal Distance
8.000.008.00

It was -1 outside which is too cold for running!  Home TM.

TT:  1:16 AP: 9:30

My back and hip feel SO much better.  Long stretch and foam roll.

Weight: 0.00
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Slow milesFast milesTotal Distance
7.000.007.00

2 mile run --1 set of below--2 mile run--1 set of below--2 mile run--1 set of below--1 mile run--1 set of below-----TT:  1:06 AP: 9:25 on home TM

push ups

bicycle

LLL

push ups

 

 

3x

squat - band

front lunge to squat

squat to side kick - band

side lunge

 

front lunge to single leg squat

single leg dead lift

paper plates

 

superman on Bosu

Bosu abs

TRX - mountain climber

TRX - crunch

 

Weight: 0.00
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Slow milesFast milesTotal Distance
3.000.003.00

3 miles on the home TM.

75 minutes TRX

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30 minutes on step mill at gym

3x

chest press

butterfly

seated row

skull crusher

single leg overhead press

front raise

bicep curl

tricep extension

hammer

tricep kickback

reverse fly

triangle

push ups

TRX - core

TRX - crunch

Weight: 0.00
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Slow milesFast milesTotal Distance
6.000.006.00

Home TM -- TT:  56:25  AP:  9:24 -- I did a few 1 min hard/1 min easy because I was getting short on time.  Snowing like crazy outside.

 

75 minutes TRX 

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0.000.000.00

Yoga

Weight: 0.00
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Slow milesFast milesTotal Distance
10.000.0010.00

10 miles on the gym TM with Jeanine.  It was good to catch up with her!  Still sad I wasn't in SG running the half marathon.

TT: 1:37 -- AP: 9:37

Weight: 0.00
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60 minutes on stepmill

2x

TRX lunge--dead lift--burpee

TRX core

 

3x

leg press

adductor

abductor

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Slow milesFast milesTotal Distance
10.000.0010.00

TT: 1:37:00 AP: 9:42  on the home TM

We had kids waking up during the middle of the night so I slept horrible.  I was very grumpy when I woke up.  6.5 miles before the big kids left for school and 3.5 before Georgia went to school.  Hip and hip flexor bugging.

75 minutes of TRX

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Slow milesFast milesTotal Distance
0.000.000.00

At home 3x

LLL

push up

chest press

butterfly

seated row

skull crusher

 

single leg overhead press

front raise

bicep curl

tricep kickback

trx mountain climber

trx crunch

 

hammer

tricep bar

reverse fly

triangle

 

At gym:

30 minutes easy on the step mill

3x

adductor

abductor

leg press

hamstring curl

bicep with bar

tricep with bar

SL deadlift

Weight: 0.00
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Slow milesFast milesTotal Distance
8.000.008.00

8 miles on the home TM --5 miles before kids left for school, 3 miles after.  VERY sore upper body after yesterday's lifting.  Big snow storm today.

TT:  1:16 AP: 9:30

 

75 minutes TRX

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0.000.000.00

Yoga

Weight: 0.00
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Slow milesFast milesTotal Distance
11.000.0011.00

 11 miles on the gym TM with Collette.  TT:  1:44--AP: 9:30

Things felt good!  Great to catch up with Collette!

3x

Bicep Curl

Tricep

SLD

Leg press

Adductor 

Abductor 

Weight: 0.00
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Slow milesFast milesTotal Distance
10.000.0010.00

 10 miles on home TM - another blizzardy day outside!  AP:  9:30  TT:  1:35

3x

walking lunges

calf raises

bohemian lunges

TRX bridge to adductor

core

LLL

bicycles

 

long stretch and foam roll

Weight: 0.00
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Slow milesFast milesTotal Distance
0.000.000.00

AM #1 at home:

3x

LLL with band

push up

chest press

butterfly

seated row

skull crusher

 

single leg overhead press

front raise

bicep

tricep

trx core

 

hammer

tricep dip

reverse fly

triangle

trx tricep

2x (ran out of time)

IYT

chest press

chest pull over

reverse grip row

 

AM#2 at gym

30 minutes easy on step mill

leg press (with free weights)

calf raises

bicep bar

tricep bar

SLDL

adductor/abductor

leg press

 

I hope I can move my arms.

Weight: 0.00
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Slow milesFast milesTotal Distance
12.000.0012.00

At home:

1x

TRX lunge

TRX dead lift

TRX burpee

TRX side plank crunch

paper plate side lunge

4 miles--get kids off to school

 

1 set of the above

 

8 miles (with 1 potty break)--Netflix was being stupid and I couldn't watch my show.  Of all days.....

 

1 set of the above

long stretch and foam roll --everything felt good.

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Slow milesFast milesTotal Distance
0.000.000.00

AM #1 at home:

3x

trx single leg squat to Y

side squat with paper plate

trx crunch on bosu

 

trx bridge to row

trx pull up

push ups

 

single leg overhead press

front raise

 bicep curl

skull crusher

reverse fly

only 2 sets--ran out of time TRX IYT

tricep

single bicep

lat pull

 

AM#2 at gym

30 minutes on step mill

3x

adductor/abductor

free weight leg press

calf raises

leg press

bicep bar

tricep bar

SL DL

 

 

Weight: 0.00
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Slow milesFast milesTotal Distance
8.000.008.00

8 miles at the gym with Collette and Kellie.  Good to have the ladies back together again!

TT:  1:16 AP: 9:30--everything feels good 

 

Leg press

Adductor/abductor 

Pull up/dips

Bicep

Tricep

SL DL

Weight: 0.00
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Slow milesFast milesTotal Distance
10.000.0010.00

TT:  1:33:00 AP: 9:18 crack 'o dawn on the home TM

A few glute activation exercises before and stretching after.

Weight: 0.00
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Slow milesFast milesTotal Distance
0.000.000.00

3x

squat with band

front lunge to squat

squat with side lift

side lunge

single leg squat to front lunge

TRX hammies to adductor

paper plates

LLL

superman

bosu abs

trx crunch

adductor/abductor

leg press-single leg

leg press-free weights

bicep

tricep

deadlift

pull up/dips

tricep on pully machine

 

30 minutes on step mill

Weight: 0.00
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Slow milesFast milesTotal Distance
118.800.00118.80
Weight: 0.00
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