I Can Do Hard Things

February 2019

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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: 0.00 Month: 1.20 Year: 1001.65
2014 - Minutes Lifetime Miles: 28605.00
Slow milesFast milesTotal Distance
111.7018.00129.70
Weight: 0.00
Slow milesFast milesTotal Distance
12.004.0016.00

AF Half course plus a few bonus miles.

14 mile TT:  2:02:27  AP:  8:45 (9:28, 8:39, 9:50, 8:52, 8:52, 8:48, 8:43, 8:35, 8:36, 8:43, 8:17, 8:26, 8:23, 8:06)

2 mile TT:  21:10  AP:  10:33 (Art Dye Park - home)

I've been feeling somewhat discouraged lately with my running.  Some of it has to do with the winter weather we've been having and I haven't been able to hit paces.  Today gave me HOPE!  

Workout:  4 mile warm up - 10 miles down the canyon @9:00-9:10 - 2 mile cooldown

Tim drove Karen and I up to Tibble Fork.  I felt SO good the entire run.  For once, nothing hurt.  My AF streets splits were faster than my canyon splits.  Double bonus that the sun was shining!

Weight: 0.00
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Slow milesFast milesTotal Distance
5.000.005.00

TT:  51:08  AP:  10:21 - Discovery Park

EASY recovery day.  I feel surprisingly good after yesterday's long hard run.  It was 41 degrees this morning....it is a heat wave!

3x

Trx pistol squat

Hammie curl

Squat

SLDL

Curtsy lunge

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60 minutes elliptical 

3x

Trx squat with band

Monster walk
SLDL
sl bridge 
Crunches
 
SL bicep 
Front raise 
Tricep bar
Shoulder press 
Trx Row

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Slow milesFast milesTotal Distance
3.003.006.00

TT:  53:36  AP:  8:56

12x1min hard

 

1-7:  7.5 (8:00)

8-10:  7.6 (7:53)

11-13: 7.7 (7:47)

 

Ran out of time.  I will add the missed 2 miles on Saturday.

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Crazy blizzard outside and they didn't cancel school :/

Yoga

Weight: 0.00
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Slow milesFast milesTotal Distance
12.000.0012.00

I ran with Janae R. in Ogden today!  She's super nice and was awesome to go my slow place!  She filmed me on the TM and we talked about my form.

Then we went outside.  We went a little too fast and I was DYING by the end.  I was suppose to do a 2 mile tempo @8:10-8:15 (8:22 & 8:30).  I even felt a little vomity while changing my clothes afterwards.

9:07, 9:29, 8:57, 9:04, 9:13, 9:13, 9:20, 9:26, 4:42 *8:22* 3:13, 8:30, 3:28.

TT:  1:42:09  AP:  9:14

2x

monster walk

squat with side kick out

LLL-activation

LLL

LLL - heel/toe rainbows

donkey kick

bulgarian split squat

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Slow milesFast milesTotal Distance
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40 minutes on elliptical//20 minutes on step mill

 

Aggrivated my left adductor.

3x

leg press

squat with kettle bell

side lunge with tricep kettle bell

cursty lunge with kettle bell

SLDL with kettle bell

bridge

plank

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Slow milesFast milesTotal Distance
7.000.007.00

Discovery Park loop.

TT:  1:08:39  AP:  9:56 --10:01, 10:00, 9:54, 10:01, 9:55, 9:46, 8:59

Felt good

Weight: 0.00
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Slow milesFast milesTotal Distance
3.504.508.00

2 mile warm up

2x2k @ 7.4 (8:05)--RI@5.7 (10:31)

1600 @7.8 (7:42)--RI@5.7 (10:31)

1200@7.8-7.9 (7:42-7:40)--RI@5.7 (10:31)

800@7.9-8.1 (7:36-7:24)

NAILED IT!!!!  These paces were perfect!  Hard enough that it hurt, but slow enough that they were sustainable. I'm super stoked!!!

2x

monster walk

squat with side kick out

LLL-activation

LLL

LLL-heal/toe rainbows

donkey kick

split squat

 

Weight: 0.00
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Slow milesFast milesTotal Distance
0.000.000.00

60 minutes on step mill

3x

side lunge with tricep

trx Y

trx bicep

trx tricep

trx row

bridge

bicep curl

tricep bar

SL shoulder press

front raise

row

leg press

calf raises

squat with bicep curl/tricep

SL DL

curtsy lunge

plank

adductor

Weight: 0.00
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Slow milesFast milesTotal Distance
6.500.006.50

TT:  1:04:00  AP:  9:51

On home TM.  Meh.....

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Slow milesFast milesTotal Distance
12.005.0017.00

TT:  2:37:05  AP:  9:18 --MCT to Karen's house--back to 100 E--down hill --300 E

6 mile warm up --dropped off Karen

20 minutes @ 8:25-8:30 (actual was 8:23 & 8:24) 

10 minute rest

20 minutes @ 8:20-8:25 (actual was 8:19 & 8:12)

cool down till hit 17 miles.  This is where I started to tank.  I CANNOT figure out marathon nutrition.  These gels are making me SO sick.  I totally tanked after the 2nd 20 minutes and it was totally nutrition related.  Ughhh.... and my high hamstring got aggrivated.  Grrrrr......

Weight: 0.00
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Slow milesFast milesTotal Distance
6.700.006.70

TT:  1:09:01  AP:  10:18

Recovery mode.  Everything felt good but my high hamstring.  Feeling grumpy about it.

 

But I did try out my new winter fleeced lined tights and they were SO warm.  YES!!!!

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Slow milesFast milesTotal Distance
8.000.008.00

No speed work today. But I did go for an easy run to test out the hamstring. It felt ok, but not worse. It was cold and icy.

3x

3x

Monster walk

Squat with side kick out with band

LLL with band

Donkey kick with band 

Split squat 

Fire hydrant kick outs 

Bridge

Hamstring slide out

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Slow milesFast milesTotal Distance
0.000.000.00

60 minutes step mill

3x

Sprinter crunch
TVA March with weight above head
Bicycle
Trx hammie adductor 
Trx side plank up down 
Bosu push up
 
Squats
Walking lunge
Squat side lunge
Bosu bridge
Fire hydrant kick outs 
Hammie slides 
Dead lift

 

Weight: 0.00
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Slow milesFast milesTotal Distance
8.000.008.00

TT:  1:17:00. AP:  9:38  on home TM.

Hamstring felt way better today after acupuncture yesterday!

 

Weight: 0.00
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Slow milesFast milesTotal Distance
18.000.0018.00

 

 

Whew....just finished my 18 miler.  Those don’t get any easier no matter how many times you do it😂

 

I met Karen at the Lehi Legacy Center because of all the snow.  TM wasn’t super ideal, but better than icy/snowy roads.  I’ll admit, I held onto the front of the TM and stopped between each set for water/fuel.

 

The TM resets after 60 minutes.  

 

4 mile warm up:  38:12 (9:35)

2x6 mile tempo @ 9:00-9:10:  54:45 (9:07) & 54:05 (9:00)

2 mile cooldown:  18:44 (9:22)

 

So hopefully I’m adding all these times up right.  TT:  2:45:46. AP: 9:13.  I felt better the longer I went.  2 GU’s, 1 package of shot blocks, 1 bottle Tailwind, 1 bottle of Gatorade.  I guess I need ALOT of fuel.  Started to tank during the 2nd part of tempo.....loaded up on fuel and came back to life.

 

Pre run fuel:  Nanohydr8, banana, protein bar and bagel.

 

Hamstring felt pretty good.  I got acupuncture and a massage on it.  It’s still sore from the massage....she bruised it up good. 

 

After Karen left, I watched the Breaking 2 documentary on YouTube......amazing!!!

 

#keepshowingup

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Slow milesFast milesTotal Distance
5.000.005.00

Discovery Park Loop  TT:  49:04  AP:  9:48

I actually felt very good today.  Hamstring was mostly good.  Lots of stretching and foam rolling.

Weight: 0.00
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Slow milesFast milesTotal Distance
0.000.000.00

60 minutes step mill

3x

Sprinter crunch
TVA March with weight above head
Bicycle
Trx hammie adductor 
Trx side plank up down 
Bosu push up
 
Squats
Walking lunge
Squat side lunge
Bosu bridge
Fire hydrant kick outs 
Hammie slides 
Dead lift

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Slow milesFast milesTotal Distance
5.001.506.50

TT:  57:58  AP:  8:55

2.5 mile warm up 

Strides 

 

12x1 minute hard/east @7:55-8:00

 

1,2  @ 7.5 (8:00)

3,4,5,6,7,8,9,10 @ 7.6 (7:53)

11,12,13 @ 7.7 (7:47)

 

I felt like I could have gone faster and done more....but I didn’t.  I didn’t want to push the hamstring.

 

Cool down till hit hit 6.5 and then I had to get kids ready for school.  I was worried about my hamstring.  I could feel it, but it wasn’t any worse.  I will be foam rolling ALL day to keep it happy.  Just a little nervous about it.

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2 hour yoga class at a real yoga studio.  The verdict is still out about how I felt about it.  It needed more legs and less chanting.

3x

trx lunge

trx dead lift

trx side lunge

trx single leg squat

trx row

trx W

trx bicep

trx tricep

monster walks

Weight: 0.00
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Slow milesFast milesTotal Distance
111.7018.00129.70
Weight: 0.00
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