I Can Do Hard Things

February 2016

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
2009201020112012201320142015201620172018
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: 13.00 Month: 85.00 Year: 1316.27
2014 - Minutes Lifetime Miles: 28605.00
Slow milesFast milesTotal Distance
82.190.0082.19
Weight: 0.00
Slow milesFast milesTotal Distance
3.900.003.90

3.9 miles - up Silo road - 4 inches of new snow - 25 degrees

AP:  10:00

3x

walking lunges

single leg dead lift

side to side lunge

**need to finish the rest of my strength training after skiing at Snowbird!!!!!

side to side squat with double bands

squat  on flat side of Bosu with weights

LLL/Clam

 

Daily glute work x1

B6

60/60/60 plank

Fire hydrant holds

paper plates

glute superman

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
0.000.000.00

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

 

 

Daily Glute Routine

1x

Single leg squat (cross over drill)

60/60/60 plank

LLL with band

Clam with band

Fire hydrant hold

Paper plates

Single leg bridge

Glute triangles on Bosu

 

 

AM #2

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

 

3x

adductor/abductor/glute on pulley machine

adductor machine

abductor machine

hamstring curls

 

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
5.300.005.30

AP:  9:02

My Garmin has been having a hard time these past two runs (maybe because of the HR monitor). The Garmin map of where I ran is way off.  And I know that my first mile couldn't be 9:11....I live at the bottom of a huge hill!!  I know this run is only 5.3 miles (not 5.6).  I need to do some internet research to fix it!!

Light dusting of snow and slippery in some spots.  12 degrees.

Legs strength training 
3x

Lunge on Bosu
Curtsy lunge
Squat jumps on Bosu
Side lunges on Bosu
Calf drops
60 second wall sits
Hammie roll out on ball

Daily glute/core
1x
Single leg squat drill
LLL with band
60/60/60 plank
Fire hydrant holds
Paper plates
Single leg bridge
Glute superman

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
4.000.004.00

Discovery Park

AP:  10:06

HR:  152

 

18 degrees and snowing. I slept in today to get the full effects of a "rest day". So I ran after my kids went to school.

The heart rate monitor I had been using was chaffing SO badly. So while I was picking up a new pair of Ravennas, I also got the new model of the Garmin heart rate monitor. WOW - what a difference. No chaffing. And the map section of the Garmin connect was correct (so was the mileage).

I think I'm starting to understand running by heart rate. I've read Phil Maffetone's stuff before, but now that I can see my heart rate while I run it makes more sense. It was dis-heartening to see my average heart rate today was 152 bpm and I was only running a 10:00/mile (and I need to be in the 8:20/mile for a BQ). And according to Phil's equation it should be a 138bpm. I still have time.

Stretching, foam roll and Gua Sha scraping on my lower legs.

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
0.000.000.00

21 degrees and 4 inches of new snow.

4 miles - 1:31:44

Hike up Grove Creek to the bench to test out new micro spikes.  The trail was tracked out, but I definitely needed the spikes.  Icy in a few spots.  The sun came out on the way down and warmed me up.  Beautiful!

My goal is to be able to run this someday.  

Calves are already tight.

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
7.000.007.00

AP:  10:08 MCT

HR: 156

 

0 degrees outside....brrrrrr!!  Calves are tight and shins are bugging.

3x
lunge matrix
dead lift
squat with band with lateral leg lift
side to side squat with band

single leg overhead press
row
front raise
front row
triangles

Daily glute/core
1x
single leg squat
LLL with band
60/60/60 plank
Fire hydrant
Paper plates
Single leg bridge
Glute triangles on Bosu

Lots of calf stretching and foam rolling

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
6.000.006.00

12 degrees - ran on the Murdock Canal Trail.

AP:  8:55  (9:59, 9:13, 8:30, 8:16, 7:58, 9:30)

HR:  171

I didn't sleep well last night as I was nervous about this LT test.   15 min warm up (4x30 sec stride) - 30 minute hard run - 15 minute cool down. Numbers don't lie and I really get to find out where I am fitness-wise.

Started with the 4x30 seconds.  I am very much a negative-split runner, so I just started to run and tried to push.  The last 10-15 minutes I pushed harder and was definitely in puke zone.

I was hammered by then end.  I jogged very slowly home.  Once I got in my house and looked at Garmin Connect, I realized my cool down was 7 minutes short.  I guess I ran the second half much faster than I had anticipated and turned around too soon.

3x
walking lunges
single leg dead lifts
side to side lunges 
side to side squat shuffle with band
squat with lateral leg lift with band
hammie roll out on ball
calf raises

Daily Glute/Core
1x
single leg squat drill
LLL with band
60/60/60 plank
fire hydrant hold
paper plates
single leg bridge
glute triangles on Bosu

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
0.000.000.00

45 minutes EASY on the step mill. I'm still kinda hammered from yesterday and my shins/calves are still bugging. Deep tissue scheduled for Thursday.

3x

 
overhead press
butterfly
seated row
skull crushers
front raise
front row
single leg overhead press
single leg bicep curl
tricep with bar
 
Daily Glute/Core
1x
Single leg squat
LLL with band
Glute triangles on Bosu
Single leg bridge
Fire hydrant holds
Paper plates
Calf raises
 
AM #2 at gym (I HATE the gym!!! I really wanted to go hiking, but knew I really needed to take it easy today. I wouldn't have it I had been hiking).
 
3x
adductor/abductor/glute on pulley machine
hamstring curls
calf raises

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
8.330.008.33

TT:  1:24

AP: 10:10

HR:  161

 

5 degrees outside.  I absolutely love winter running.

MTC to PG and down the hill to Manila.  

I was running out of time this morning and had to pick it up the last few miles.  I could see my HR start to go up and it drove me nuts.  This HR running is hard....to go slow.

Listened to season 2 of the Seriel podcast.  Made it home on time just barely.  

No time for stretching or weights as I had to get kids up to for school.  Tomorrow is catch up day in weights and stretching/foam rolling.

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
3.000.003.00

TT: 31:30 - to Manilla Elementary

AP:  10:18

HR:  149 BPM

 

19 degrees, foggy and very light snow. Ran to Manilla Elementary.

 
3x
walking lunges
side to side lunges on Bosu
dead lifts
curtsy lunges
 
Daily Glute/Core work
1x
single left squat
glute triangles on Bosu
single leg bridge
fire hydrant holds
60/60/60 plank
 
Long stretch and foam roll. Massage today!

 

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
0.000.000.00

Skiing at Snowbird to celebrate our 17th anniversary!

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
4.500.004.50

AP: 10:27

TT:  47:05

HR:  158

Wood chips around Liberty Park.  Slippy slidy.

Love love love watching the trials today.  Good 'ole fashion foot race!

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
5.150.005.15

3.68-10:04-37:04-165

1.48-15:02-10:08-168

32 degrees, light rain and icy in spots.  I ran up temple hill to the rec center to the high school track.  6 strides along the straights.  1 mile run home from track.

3x
Walking lunges
Dead lifts 
Side to side lunges
Side to side squats with band
Squat with band and lateral leg lift
LLL with band

Daily Core/Glute
1x
Single leg squat
60/60/60 plank
Fire hydrant hold
Paper plates-wipers
Paper plates-spiders
Single leg bridge
Glute superman on Bosu

Right hip flexor super tight (like before I had surgery).  Lots of flexor stretching.

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
6.300.006.30

Corner Canyon with Kelli AP:  16:40, TT:  1:44, HR:  159, Elevation:  1069

Daily Glute/Core Routine
1x
Single leg squat
LLL with band
60/60/60 plank
Fire hydrant hold
Paper plates
Single leg bridge
Glute superman on Bosu

3x
single leg overhead press
front raise
front row
single leg hammer curl
tricep
triangles
overhead press
butterfly 
skull crusher
seated row

Short stretch and foam roll

 

I met Kelli at Potato Hill to run the Corner Canyon trails. This didn't turn out as I had planned! Trail conditions were harsh and icy (my spikes helped, but I was sliding everywhere). There was construction, so we turned around and headed south. The south trail wasn't tracked out and we post-holed till we ran out of time. Such a bummer.....we ran these trails all winter last year. Too much snow this year. So do I need to do a long run later in the week and call today a hike? Ughhhhh.....

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
0.000.000.00

My feet are quite sore from yesterday's trail adventure (and I have blisters under each big toe.....maybe from my microspikes?).  So at the risk of being extra cautious, I decided to do 55 minutes on the step mill today as cross training.  Yikes....hope that's alright!

3x
curtsy lunges
dead lift
squat with band
side to side squat with band
push ups

Daily Glute/Core
1x
single leg squat drill
LLL with band
60/60/60 plank
fire hydrant holds
paper plates
single leg bridge
glute superman

Quick stretch and foam roll.

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
3.210.003.21

AP:  10:28 - TT:  33:34 - HR: 154

I was supposed to work out with Robyn with morning, but after waiting for 30 minutes I figured she wasn't going to show.  I was feeling frustrated that I had wasted that time at the crack of dawn.  

300 N out and back - 46 degrees

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
0.000.000.00

AM #1

Daily Glute/Core

1x

single leg squat

LLL with band

60/60/60 plank

fire hydrant hold

clams with band

paper plates – wipers

paper plates – spiders

single leg bridge

glute superman

around the clocks on ball

pike on ball

rotating plank on Bosu

side obliques

 

I have horrible posture….especially after I had my kids.  I have NO abdominal strength and am always hunching over.  GOTTA work on that.

 

3x

single leg overhead press

front raise

front row

single leg hammer curl

triceps

triangles

 

Stretching and foam rolling.  Got out my tennis ball to work my hip flexor.


AM #2
The weather has been warmer and the mountains are getting slushy/icy for skiing.  I'm a snow snob!

So I headed up to Grove Creek for a hike.  It was a typical spring trail today - snow/ice and mud.  But the sun was shining and felt lovely!

Hip flexor was definitely bugging.  I scheduled a massage for Wednesday.

Longish run planned for tomorrow.

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
4.300.004.30

Up silo road - snowing AP:  10:34  TT:  45:26  HR:  159

3x

Curtsy lunge

Dead lift

Squat with band with lateral leg lift

Side to side squat with band

Push up

 

Daily Glute/Core 

1x

Single leg squat

LLL with double band

60/60/60 plank

Fire hydrant holds x2

Clam with double band

Paper plates – wipers

Paper plates – spider

Single leg bridge

Glute superman


Stretch and foam roll
Massage today

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
8.700.008.70

Lehi JRP TT:  1:22 AP:  9:30  HR:  172

AM #1

 
Daily Glute/Core
single leg squat
60/60/60 plank
Paper plates - wipers
Paper plates - spiders
Single leg bridge
LLL with double band
Clams with band
Fire hydrant holds
Glute triangles on Bosu
Supermans on Bosu
Around the worlds on Bosu
Oblique side plank lift
 
3x
Chest press
Butterfly
Row
Skull crusher
Single leg overhead press
Front raise
Front row
Single leg hammer curl
Tricep with bar
Triangles
 
 
AM #2
Long run with Kelli on the JRP. Beautiful sunshine day. Obviously this was WAY faster than it should have been, but it was lovely to have company.
 
Hip flexor feels better after the massage/beating yesterday.
 
I need to stretch/foam roll tonight.

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
0.000.000.00

AM #1

Workout with Robyn.  She gave me lots of great flute/adductor/abductor/hip mobility ideas.  Lots of stuff with bands.

Stretch and foam roll

AM #210 minutes walking on the TM while waiting for the step mill to open.  50 minutes on the step mill.  Very easy pace - watched a movie.

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
3.500.003.50

Manila Elementary - 28 degrees and very sunny

TT:  35:32  AP:  10:09  HR:  154

Yoga and foam rolling.  Easy recovery run

Weight: 0.00
Comments(1)
Slow milesFast milesTotal Distance
0.000.000.00

3x (Robyn's workout)

Step ups
Side band walking
Reverse lunge with knee raise
Clams
Single leg squat
Dead bug crunch


Grove Creek hike with Collette.  Beautiful sunny day.

TT:  1:36 elevation 1761 HR 139

4 miles

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
4.500.004.50

TT:  45:21

AP:  10:04  HR:  157  Up silo road

32 degrees this morning and sunny!  Felt really good.  Strides every 10 minutes.  Hip flexor is still pulling.  I made a PT appointment but can't get in for 2 weeks.  I'm totally being too cautious, but hopefully it is something simple.

3x
walking lunges 
dead lifts
glute thruster with band
duck walk with band
single leg bridge on bench (HARD!!!!)
double crunches

single leg overhead press
front raise
front row
single leg hammer curl
triangles
triceps

Lots of stretching and foam rolling

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
4.500.004.50

Up silo road TT:  46:00  AP:  10:13  HR:163

Workout with Robyn

Side lunges
Reverse lunge with band
Bent leg deadliest
Donkey kick with band
Hop forwards
led drops

Run with strides.  Stretch and foam roll.

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
82.190.0082.19
Weight: 0.00
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com