I Can Do Hard Things

Red Mountain 30K

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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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TT:  1:16 AP:  9:30--easy day on the home TM.  6 miles--then 2 miles between kids leaving for school.

Last run before the Red Mountain 30k.  It will be interesting to see how this race goes with my "different" training. 

50x

seated shoulder press

front raise

lateral raise

W

bicep curl

pull up on TRX

skull crusher

LLL

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Nap

75 minutes TRX --easy day

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Race: Red Mountain 30K (19.3 Miles) 03:39:32, Place in age division: 11
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0.0019.3019.30

Remembering How Get Comfortable With the Uncomfortable

 

19.30 miles—3:39:32—11:23—1972 feet—163 bpm

 

11:23, 11:44, 10:56, 11:44, 10:44, 9:56, 10:26, 13:24, 10:44, 13:36, 13:22, 10:36, 10:15, 12:34, 11:54, 9:09, 11:55, 11:36, 10:52, 2:31

 

Kelli S. invited me to join her in St George for the Red Mountain 30k.  This was a trail training run for Kelli and a base test to see where I was fitness wise.  It has been since October since I have run trails.  So my main goal was to do my best and be happy with the results.

 

Usually when Kelli and I run trails, I run in front and set the pace.  When the race started, she happened to get in front of me in the congo line.  She set the pace slightly faster than I would have run, but I’m so glad she did.  She ran more of the hills than I would have run if I was in front.  I definitely raced this more because she ran in front!  She’s a smart runner!

 

We hit the first aid station at 7.7 miles.  I made a quick potty stop, drank some Coke, and carried a banana out of the station.  The next 5 mile loop was absolutely gorgeous.  We even stopped to take a few pictures.  Kelli ran ahead so she could take off her tights at the upcoming aid station.  I followed green shirt guy and he set a perfect pace.  The clouds started to burn off and it got super hot!  I took off my jacket and arm sleeves at the aid station.  

 

We started on the last 5 mile loop.  There were some steepish downhill sections and my IT Band started to flare up.  We got to the road section of the race and thought we were almost to the finish line.  But another racer yelled at us to make a turn and started on a trail to a large gully.  I was starting to get into the dark hole.  My body was beyond tired.  My IT band would throw in stabs of pain.  The sun was beating down on us.  And I was mad it was taking forever. 

 

There was no finish line in sight.  In fact, the course was 1.5 miles long.  Finally, we saw the finish arch.  With 100 yards to go, we made a final push to pass two lady runners.  Those last three miles were definitely UNCOMFORTABLE!

 

 

But I did it.  I finished.  Kelli pushed me and I am so grateful for her encouragement.  This was a great fitness benchmark.  Time to recover and get ready for Ogden.

 

 

 

 

 

 

 

 

 

 
 

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Gait analysis with Joel.  Recovery day=did nothing but take a long nap.

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Easy recovery miles - TT:  48:00  AP:  9:33 HR:  160  (10:09, 9:44, 9:11, 9:10, 9:29) Worked on gait cues flipping sand and tapping elbows

7x7

shoulder press

Arnold press

curl press

lateral raise

front raise

upright row

back row

50LLL

1x (ran out of time)

20 squats

20 jump squats

20 walking lunges

25 push ups

30 mountain climbers

50 crunches

1 min plank saw

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AM #1

100x dead lift

200x LLL

100x bridges

100x skull crushers

100x bridge/adductor on TRX

60x side lunge with tricep

1:20 trx crunch

 

AM#2 at gym

60 mins on step mill

100x adductor

single leg leg press

bicep

tricep

row

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I don't run well (or even function well) when I run SUPER early.  At least I did remember to work on gait cues.  Flicking sand and tapping elbows felt a bit easier today than last time.

MCT - TT:  1:06, AP:  9:32  HR:  159 --10:39, 10:05, 9:35, 9:20, 8:57, 8:51, 9:09

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100x

back row on TRX

ball fly

tricep dip

bicep curl

front row

30-trx pull up

 

LLL--1:30 trx crunch

 

AM #2  at gym

6 minutes on step mill

adductor

leg press

bicep

tricep

front row

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TT:  1:58:52 AP:  9:09 HR:  164 -- 10:01, 9:48, 9:21, 9:17, 9:07, 9:09, 8:52, 9:02, 8:35, 8:44, 8:53, 9:01, 8:53

All my buddies flaked on me today, so it was a solo early run.  I was one layer too short and a tad bit chilly!  Still worked on the flicking sand, but harder to do over a longer distance.  

Caught a large group of girls and a couple on the way back.  Nice motivation.  

 

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I have scheduling conflicts this week, so I did my long run today.  I choose a hilly route on purpose and struggled on those hills.  But overall felt good.  And it was nice to see the sun.

TT:  2:32:27 AP:  9:30  HR:  166 

9:31, 9:48, 9:43, 10:07, 9:51, 9:17, 9:46, 9:42, 9:45, 9:35, 9:10, 9:13, 9:33, 9:12, 9:01, 8:46

3x

TRX single leg squat to Y

TRX side squat

TRX bosu crunch

LLL

TRX bridge to pull up

TRX Delt pull

TRX side plank lift

curl to overhead press

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AM #1 at home

100 seated shoulder press

100 front raise

100 lateral raise

100 bicep curl

100 tricep dip

200 LLL

 

AM #2 at gym

adductor

abductor

leg press

ham tractor

bicep/tricep/front row

 

AM#3

75 mintues of TRX

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TT: 1:26 AP: 9:27 HR:  160--Up Alpine Hwy - SR 92 - LP Hwy

9:57, 10:00, 10:12, 3:34, 8:01 (.86), 3:00, 8:01 (.88), 3:01, 8:01 (.91), 3:00, 8:00 (.96), 3:00, 8:00 (.91)----5x8:00 with 3:00 rest

I had to start REALLY early and I was still very tired/sore from Monday.  I should have just run.  This workout really aggrivated my high hamstring (anything with speed does).  My ITB is slighly bugging AFTER the workout.  Again.....I should have just run, because the workout was just fair.

Lots of rolling and stretching. GRRRRRRR

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75 minutes easy TRX -- last day of TRX and I am very sad!  I have gotten SO much stronger.  Nap.

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Lots of doing what I love today!  14 miles - 8 with Collette (MCT loop) and 6 alone (up Apline Hwy).  Kept it easy and absolutely loved soaking in that sun!  Felt really good. With my only running 3 days/week, most of my runs are long.  I'm curious to see how this plays out on race day.

 

TT:  2:14:05 AP:  9:34  HR:  165

9:52, 9:33, 9:30, 9:29, 9:36, 9:07, 10:19, 9:24, 9:17, 9:48, 9:50, 9:19, 9:26, 9:21

 

100 dead lifts

100 single leg glute bridge

100 trx ham curls/adductor

200 LLL

200 heal kicks

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60 minutes on the step mill

weights

blah.....

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MCT with Collette!  Felt mostly good.  Little high hamstring.  TT:  1:44 AP: 9:32 HR: 168

9:46, 9:49, 9:22, 9:29, 9:36, 9:31, 9:30, 9:45, 9:54, 9:18, 8:49

3x

45sec bohemian lunge

TRX bridge-pull

Bosu-side mountain climbers

LLL

Side lunge with tricep

TRX side plank dip

IYT

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15 minutes walking--30 minutes biking while waiting for the stepmill that never became available.  Just a blah workout....

3x

Lunge to single leg squat

Hamstring pulses on weights 

Paper plates

Adductor 

Abductor 

Leg presses 

2x

TRX crunch

Bosu abs

Superman

Abductor lift

Bicep curl to shoulder press

Skull crusher

Seated row

Front raise

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12 miles easy on the home TM.  TT:  1:54 AP:  9:30  High hamstring was definitely pulling today.  Such a bugger!  Lots and lots of rolling and stretching

3x

chest press

butterlfy

seated row

skull crusher

front raise

lateral raise

bicep curl to overhead press

tricep

bicep with band

TRX hammie-adductor

TRX row

LLL

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45 minutes yoga and massage

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5.3 miles TT:  49:02 AP: 9:15 (watch difficulties)

13.7 miles TT: 1:58 AP: 9:19

Ran with Karen in the MCT.  It was so lovely to catch up with her.  And she is a really consistent runner.....I love it!  I accidentally dropped her GU somewhere.  Oh dear!  We saw Smooth and Wendy on the trail.  I think I convinced her to run Ogden!

Hamstring felt much better the longer I ran.  Yeah....I was kinda grumpy about it this morning before I left.

3x

Bohemian lunges

TRX IYT

TRX up/downs on bosu

LLL

Side lunge with tricep

TRX bridge with pull up

TRX side plank dip

Ball hammie roll out

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Easy recovery day!  45 minutes on the stepmill/bike.  EASY EASY EASY!  Felt very tired after yesterday's run.

3x

leg press

hamtractor

hamstring curl

bicep curl

tricep

front row

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Cold and rainy=home TM run while watching Friday Night Lights "Texas forever, Street"

TT:  1:52 AP: 9:24  everything felt good today, but lots of interuptions.

3x

trx IYT

reverse fly on ball

tricep dip

bicep curl shoulder press

trx pull up

bicep curl with band

LLL

push up

hammie roll out on ball

 

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AM #1 at home

3x

chest press

butterfly

seated row

skull crusher

front raise

bicep

tricep kickback

lateral raise

hammer curl

reverse fly

triangle

reverse grip row

LLL

fire hydrant

trx crunch

trx c - abs

 

AM #2 at gym

45 mintues on the step mill-easy

hamtractor

ham curl

leg press

bicep

tricep

front raise

Accupuncture on hammies

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18 miles - TT:  2:49:38 AP:  9:17 HR: 162 Vert: 905--hilly route toward canyon

I was more nervous than usual about this run and I don't know why.  I had accupuncture done on my hammies yesterday.  But my low back was feeling tight.  I ran the hills strong, but when I hit the water fountain in Alpine, my right hammie totally cramped up.  It was quite comical.  I was able to finish and ran 15 sec faster per mile.  I felt hammered by the end.  Good thing next week is spring break and an easy week for me.

3x

walking lunges

single leg dead lift

calf raises

curtsy lunge

bridge

saw

yoga before run (lower back feeling really tight)

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AM#1--at home

Side lunge with tricep 

Hammie roll out

LLL

Squat

60/60/60 plank

Fire hydrant 

AM#2--at gym

45 minutes bike and stepmill 

Leg press

Hamtractor 

Ham curl

Weight: 0.00
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Slow milesFast milesTotal Distance
143.3619.30162.66
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