I Can Do Hard Things

January 2019

Previous MonthRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesToby's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek View
Graph View
Next Month
JanFebMarAprMayJunJulAugSepOctNovDec
20092010201120122013201420152016201720182019
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: 0.00 Month: 37.00 Year: 873.25
2014 - Minutes Lifetime Miles: 28605.00
Slow milesFast milesTotal Distance
127.1017.10144.20
Weight: 0.00
Slow milesFast milesTotal Distance
11.002.0013.00

TT:  1:58:47. AP: 9:08. Gym TM

Hopefully my fuzzy math adds up!

 

2.14 miles=20:31=9:35

5.9 miles=55:47=9:27

5 miles=42:29=8:30 (12x1 min on/off....I added 2 extra because I felt good)

 

13 miles=1:58:47=9:08

 

1 min on/offs breakdown 

1,2,3,4,5=8.2=7:18

6,7=8.3=7:13

8=8.4=7:08

9,10,11,12=8.5=7:03

 

 

Post run:

3x 

Walking lunges

Sumo squat

Split leg lunge

Hammie ball curls

 

Trx lunge

Trx dead lift

Trx crunch

 

Trx row

Trx tricep

Bicep

Front raise

Lateral raise

 

Pre run fuel: banana and NanoHydr8 

During run fuel:  Huma (Totally gross.  Need to find something else.  I bought a bunch of stuff at Runners Corner yesterday).

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
5.000.005.00

Home TM—TT:  50:43–everything felt good.

 

3x

Bosu crunches

Superman 

Trx crunch

Trx side plank up/downs

 

Trx Y

Trx tricep

Trx row

Bicycle on bosu

Bicep

Front raise

Push-up

 

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
5.003.408.40

MCT 8 mile loop—TT:  1:15:32  AP:  8:59

3 mile warm up

3 mile tempo @8:00-8:10 (8:17, 8:14, 7:38)

5 minute RI

3x1:30 hard/1:30easy (7:49, 7:48, 7:52)

Cool down till hit 8 miles 

 

Wowzer...that was hard!  I was definitely in barf zone. :/.   During those few moments of “this sucks”, I reminded myself that I am running and I’m not injured.  Gratitude goes a long ways.

 

Physically (injury-wise), I felt great!  

 

The tube on my bladder froze, so no water.

 

Pre-run nutrition:  banana and 1/2 bottle Nanohydr8 

 

 

3x

Squat with overhead press

Single leg squat to lunge on bosu

Overhead press

Monster walk 

 

Trx lunge

Trx dead lift

Trx squat

Trx crunch

 

Fire hydrant 

Side lunge

Hammie roll outs

 

 

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
6.002.008.00

TT:  1:11:30 AP:  8:56

 

Too much snow outside, hence the TM run.

 

 

WORKOUT:

3 mile warm up

 

6x 2 min hard/2 min easy @5k pace (7:46)

5x 30 sec hard/30 sec easy

 

Cool down to 8 miles

 

———————-

 

2 minutes hard

 

1,2,3,4,5:  7.7mph–7:47

6: 7.8mph–7:41

RI:6.5mph-9:13

 

30 seconds hard

1,2,3,4,5: 8.0mph–7:30

 

Felt really good, so I added an extra 2 min hard

7: 7.8mph-7:41

 

I was a bit nervous going into this workout since I just did a hard workout on Saturday.  But I felt good and maybe could have gone faster.

 

This morning I watched the 2018 Boston Marathon when Desi Lindon won.  She’s one of favorites.  I’ve decided my slogan for this training cycle is “Keep showing up”.  

 

Grateful not to be injured.  Time to recover hard after these hard workouts.

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
0.000.000.00

60 minutes on stepmill

3x

Wall sit on bosu with adductor

Bridge

Trx crunch 

 

Walking lunge

SLDL

60/60/60

 

Hammie roll out

Trx hammie and adductor

Bosu deadbug

 

 

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
8.000.008.00

Discovery Park loop—TT:  1:21:30. AP:  10:14

 

Meh....  hip has been very tight since Monday.  I got a massage yesterday.  I’m debating if I should do my long run on Saturday (instead of Friday) to give it another day of easy.

 

3x

Front lunge with overhead press

Push-up

Bridge

Squat with overhead press 

 

Trx W

Trx tricep 

Trx row

Bicep curl

Front raise

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
12.002.0014.00

The gym treadmills reset after 60 minutes.  So I stop it on even mile splits.

 

I’m trying to decide how I feel about this run.  I feel like I worked a lot harder than last week, but I am 9 seconds slower per mile.  

 

 

6 miles=56:25 (6.4/9:24)

3 miles=28:12 (6.4/9:24)

5 miles=45:18

———

Total=2:09:55

 

20 minutes tempo increase after 9 mile warm up

0-5: 6.6mph (9:05)

5-10: 6.8mph (8:49)

10-15: 7.0 mph (8:34)

15-20: 7.2-7.4mph (8:20-8:06)

 

Pre run nutrition: 1/2 protein bar and NanoHydr8 

 

Mid run fuel:  Tailwind and Maurten gel.  The gel was very thick/chewy and you chewed it.  No flavor.  Verdict is still out.

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
5.000.005.00

 

Silo-MCT

TT: 45:53  AP:  9:14–10:08, 9:33, 9:06, 8:41, 8:28

Felt way better than on Friday.  Probably went too fast :/

20 minutes of strength

 

 

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
8.000.008.00

300 N-Evergreen-Discovery. TT:  1:15:47. AP:  9:28–9:46, 9:45, 9:41, 9:31, 9:18, 9:26, 9:08, 9:06

Felt good.  Lots of stretching through upper back...felt so much better after.

3x 

Spilt lunge

Monster walk

Push up

Superman

Trx lunge

Trx dead lift

Trx y

Trx row

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
0.000.000.00

 60 minutes elliptical 

3x

Side lunge

Reverse lunge

Deadlift

Donkey kick

Bicycle

Adductor 

Abductor

Calf raises

Leg press

 

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
7.000.007.00

Home TM—TT:  1:07:00. AP:  9:34

Calves very tight.  Post run yoga

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
10.000.0010.00

TT:  1:37:10 AP: 9:43—9:48, 9:54, 10:10, 11:13, 10:35, 9:31, 9:47, 9:01, 8:21, 8:43

 

Well that was character building :/

 

I climbed up to the mouth of American Fork Canyon.  It’s challenging enough on its own, but this morning added snow, wind, and snow-plow sludge.  Those 3 miles were gnarly and HARD.  Lots of climbing and crazy footing.

 

But once I hit the golf course, the wind eased up and there was no snow-plow sludge.  

 

On the way down the canyon, I was finally able to “run” and felt good.  

 

Maybe I should have done this on a TM?  Or maybe this built mental toughness.

 

I will do the hilly part of this run for my hill workout on Monday.  Hopefully, the conditions will be better.

 

Calves/inside shins are VERY tight.  Massage already on the schedule for Tuesday.

 

Post run

3x

Squats with overhead press

Lunge matrix

LLL

TRX Y

 

Keep Showing Up!

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
5.000.005.00

TT:  48:40. AP:  9:43–Discovery Park

Abby has an indoor track meet so I didn’t get out till lunch time.  It was weird to run in the daylight.  Everything felt good.

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
4.004.008.00

TT:  1:14:44. AP:  9:21. —on home TM because it was a blizzard outside.

3 mile warm up—strides

Workout 3 x 

3 min hill/3 min rest

2 min hill/2 min rest

1 min hill/1 min rest

——-

 

3 min (7 incline -6.8 -8:49)

2 min (7 incline-6.8-8:49)

1 min (7 incline-6.8-8:49)

Rest intervals-3 incline -6.4-9:22

 

3 min (7 incline -6.6-9:05)

2 min (7 incline-6.6-9:05)

1 min (7 incline-6.6-9:05)

Rest intervals-3 incline - 6.4-9:22)

 

3 min (7 incline-6.5-9:13)

2 min (7 incline -6.6-9:05)

1 min (7 incline-6.7-8:57)

 

Total workout 1:14:44-AP:  9:21

 

My pacing was way off with this workout.  I started too fast.  By the end, I was holding onto the sides of the TM.  Grrrrrr..... Discouraged.

 

 

3x

Squat with overhead press 

Low banded squats

SLDL

 

Backwards lunge

SL squat on bosu with lunge

Sumo squat

 

Trx Y

Trx bicep

Trx tricep

Ball I/y/t

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
8.000.008.00

TT: 1:22:00. AP:  10:15

On home TM because it is a skating rink outside and COLD!  My middle daughter woke up in the middle of the night for a drink and passed out....hit her head on the wall.  Then it happened again this morning.  It’s going to be a fun day .

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
0.000.000.00

60 minutes step mill

3x

Bicep curl to shoulder press

Row

Banded clams

Monster walk 

Side plank up/downs

Plank row 

Mountain climbers

Adductor/abductor machine

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
15.000.0015.00

9 mile loop +6 mile Discovery Park Loop.  TT:  2:25:44. AP: 9:43

 

4 mile warm up+strides+10x 90 seconds hard/easy

Ugh.....another hard winter run!  Snow and slippery footing.  I’ve had lot of these lately!  I’m feeling discouraged....the effort is there, but the times are so far off.

 

Pre run fuel:  protein bar and NanoHydr8 (my kids keep eating my bananas!!!)

 

Mid run fuel:  Tailwind 

 

Foam rolling/stretching/compression sleeves 

 

NOTE:  DO NOT listen to the Cold podcast.....too creepy in the dark, alone and in the snow :/

 

2x

 

-bridge x100

-Plank with paper plates

-Half Side plank-lift top leg

-bohemian lunge

 

-donkey kick

-fire hydrant 

-dead lift

-IYT on ball 

 

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
5.000.005.00

Silo road to MCT

TT:  47:23 AP:  9:30—9:25, 9:32, 9:31, 9:26, 9:26

2x

Monster walk

Squat with side kick out 

LLL-activation

Lll

KLL-heel-toe rainbows 

Donkey kick

Bulgarian split squat

 

Foam roll/stretch

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
4.303.708.00

MCT - out/back -- TT:  1:10:49  AP:  8:51 --9:27, 9:24, 9:09, 8:58, **8:18, 8:06, 8:08, 8:10** 6:47

 

3 mile warm up, 4 strides, 30 minute tempo at 8:00-8:10, cooldown till hit 8 miles

 

Whoa, that was hard.  My heart was beating so fast.  My lungs were on fire.  My legs were so heavy.  I ran after my kids went to school.  It was so nice to run in the sunshine (even though it was cold).  I could see the numbers on my watch.  I was actually awake.  I probably need to do this more often.

 

3x

Monster walk

Squat with side kick out 

LLL-activation

LLL

LLL-heel-toe rainbows 

Donkey kick

Bulgarian split squat

 

Foam roll/stretch

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
0.000.000.00

 60 minutes easy elliptical 

3x

Leg press

Adductor 

Abductor 

Calf raises

Squat

Trx lunge

Trx dead lift

Trx crunch

Trx y

Walking lunge

Hammie roll out 

Bridge 

Trx side plank

Trx row

 

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
8.800.008.80

HS-Golf Course-100east-SR 92-No County

TT:  1:27:19  AP:  9:55——Recovery run

3x

Dead bug on bosu

Ball pull over

Tricep dips

Bicep curl to shoulder press

 

Front raise 

Side raise

Trx tricep

Trx bicep

 

Superman 

Lat pull

Bicycle 

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
127.1017.10144.20
Weight: 0.00
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com
New Kids on the Blog
(need a welcome):