I Can Do Hard Things

February 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
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133.600.00133.60
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2mile test run on home TM to check hip flexor.  When my hammies get tight or my glutes don't activate, my flexors get angry.  Felt good during the run.  But I want to see how they are later.

Lots of glute exercises.  My hammies have a tendency to take over.  Not as effective as I had hoped.

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Home TM TT: 57:35 AP: 9:36

TRX--75 min

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TT: 2:03 AP:  9:28 I didn't catch my time before it shut off, so I think this is close.  Had a few tummy issues.

Ran with Kellie at the gym.  It was fun to chat and then we plugged in iPods the last 30 minutes.  She asked how everything is feeling.  My response is to treat every run like it is my last one.  If I get another run, then hooray!

 

Quick stretch and off to Snowbird to chill in the lodge.

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TT: 1:33 AP: 9:18 

I did the first 5.5 after big kids left for school and the last 4.5 after everyone left for school.  I did a few picks up and my breathing felt good.  Careful with the hamstring.

Long stretch and foam roll 

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AM #1: at home

walking lunges

bohemian lunges

LLL

calf raises

chest press

butterfly

seated row

skull crusher

single leg overhead press

front raise

bicep curl

tricep ext.

reverse fly

 

AM#2:  at gym

adductor/abductor

single leg - leg press

bicep bar

tricep bar

dead lift

tricep on pully machine

assis. pull ups

 

AM #3:  TRX

100's day--very hard and very AWESOME!!!

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TT:  2:11  AP: 9:23

On home TM.  5.5 miles after big kids left for school.  I did the rest after youngest went to school.  Felt surprisingly good.  Kept bumping up my speed and did several 2 min hard/1 min easy.

Feeling grateful that I made it through another run.  

Long stretch and foam roll 

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Easy/easier day

Only 75 minutes of TRX.  100's again--so awesome!

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AM #1 at home:

2x (ran out of time)

trx lunge

trx dead lift

trx burpee

 

trx bridge/adductor

trx up/down on Bosu

LLL

 

one arm push up on bosu

tricep dips

heel kicks

bicep with band

 

AM#2 at gym

8 miles with Collette.  I just love her!  Last 2.5 miles were 1 to 2 min on/offs.  Felt very good and controlled.  I made it through one more run.  TT:  1:13 AP: 9:08

3x

adductor/abductor

leg press

bicep bar

tricep bar

dead lift

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Home TM -- 6 miles after big kids left and 4 miles after youngest left for school.  Lots of 1-2 min on/off and felt surprisingly strong.  I'm grateful to have made it through another run.

TT:  1:30 AP:  9:00

3x

push ups

chest press

biceps

pull ups

Stretch and foam roll

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AM #1: at home

walking lunges

bohemian lunges

LLL

calf raises

chest press

butterfly

seated row

skull crusher

single leg overhead press

front raise

bicep curl

tricep ext.

reverse fly

 

AM#2:  at gym

adductor/abductor

single leg - leg press

hammie curls

 

AM #3:  TRX--75 minutes

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Home TM -- it was broken up into 3 different chunks, but finally got to 16 miles.  

TT:  2:26 AP: 9:08 -- lots of different speeds.  2-10 minute ons.  Calves are feeling tight, but everything else feels good.  So VERY grateful to have made it through another run.

 

I saw this arm workout on IG and thought I would give it a try --Sarah Bowmar's shoulder 400's

100 seated dumbbell shoulder press

100 lateral raises

100 front raises

100 outward presses

I did them in sets 4x25.  In between each set of 25, I would do bicep curls or tricep dips.  HARD!

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Oh my....those 400's worked yesterday!  My shoulders are SORE!  And I only used 5lbs weights!

Today I tried 500's with legs.  Hard, but not as hard as yesterday!

100 TRX lunges each side

100 TRX bridges

100 TRX adductors

100 LLL

100 calf raises

 

75 minutes of TRX

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Long yoga and foam rolling session.  I wish I had time to do this every day!  

30 minutes very easy on the step mill.  

Massage!!!!!!

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TT:  1:12 AP: 9:00

I met Kellie at the gym for some TM miles.  I felt slightly off today.  Nothing specific, just off.  I was breathing hard from the start.  My arm hurt, then my back.  Maybe it was all the junk working it's way out from yesterday's massage.

2x1 mile at marathon pace.

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TT:  1:34 AP: 8:57

EARLY run before a full day at Snowbird.  MCT to bathroom (which had no TP...yikes!!!) and back.  It's been awhile since I've run outside and that was a bit more painful than normal.  Ha!!  Better work on that!

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My run was way too fast yesterday.  And running outside.  I was in a world of hurt and aches and pains.  My ITB even flared up.  That makes me nervous!!!  I stretched and stretched and foamed rolled all day.  Scraped and did lots of glut med stuff.

AM#1 at home--did a few minutes of running to see how the ITB felt.  It was ok, so I'm going to proceed with my run tomorrow.

Single leg squat

LLL

B6

TRX single leg squat

Calf raises 

Fire hydrants

 

AM#2 at gym 

Adductor/abductor 

Leg press

Hamtractor 

Bicep/trip with bar

 

AM#3

TRX for 75 minutes--100's again....yeah!

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TT:  2:48 AP: 9.20. Another broken up run--6.5 miles--7.5 miles--4 miles.  It is definitely not ideal, but it all I got!  I felt good other than tired feet and extreme soreness from TRX yesterday.  Whenever I do these long runs, my "guts" always feel like they are going to fall out.  The joys of going far!

Long stretch and foam roll

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Nap after the big kids went to school.  75 minutes of TRX.  Recovery day.

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1 mile easy

100x

seated shoulder press

front raise

lateral raise

W

bicep curl with band

tricep dip

LLL (200 of these!!)

Massage--ITB is still feeling a bit tight after stupid Monday's run.

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TT: 1:07 AP: 8:51

Met the ladies at the gym.  3 mile warm up--4x.75 fast--.25 recover.  Definitely could've done more sets. Felt good today though my ITB were slightly bugging.  So very grateful to have made it through another run.

3x

Adductor

Leg press

Ham curls

Calf raises

Dead lift-bar

Bicep curl-bar

Tricep-bar

LLL

Side lunge with skull crusher-kettle bell

Push up

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On the home TM--TT: 1:31 AP: 9:06

I was listening to a podcast last week and someone asked about splitting runs up (which I've been doing a lot lately).  Easy runs yes, long runs no.  I need to do my runs all at the same time, which means getting up early to fit it all in.

Early, early today.   .75 miles easy--.25 hard for 10 miles.  It's always a juggling act keeping injuries happy.

3x

Walking lunges

LLL with band

Single leg bridge 

Push up

Tricep dip

Bohemian lunge

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3x

one arm pushup on Bosu

TRX single leg squat

LLL

calf raises

single leg squat

fire hydrant

B6

tricep dip

adductor

hamtractor

hamstring curl

calf raises

bicep curl

tricep-bar

dead lift

75 minutes of TRX

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133.600.00133.60
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