I Can Do Hard Things

March 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
147.7026.90174.60
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Slow milesFast milesTotal Distance
9.003.0012.00

Workout:

4 mile WU:  38:50 (9:42)

4 miles @ MP pace 8:40-8:50:  35:13 (8:48)

2 miles @ HMP pace 8:25-8:35:  17:05 (8:32)

1 mile @10k pace 8:10-8:20: 8:20

1 mile CD: 9:48

Total:  1:49:16 (9:06)

I felt really good during the 4 mile MP tempo and the 1st mile of the 2 mile HM tempo.  Then I hit the pain cave during the mile 2 of the 2 mile tempo and the 1 mile 10ktempo.  

The gym was SUPER hot and sweaty.  Ready for a nap.

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6.500.006.50

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4.503.508.00

It’s been awhile since I’ve run outside....felt rusty.  Quads a bit heavy.  Hamstring pulling a little.

 

Hmmmm....I was hitting the paces you prescribed (6:34, 6:33,3:27, 3:24, 1:57), but I feel like I should be faster.  These paces didn’t come easy...definitely in puke zone.  I was hitting these paces in October (6:34, 6:31, 3:25, 3:25, 1:59).  I’ve done way more speedwork since October. 

 

Feeling discouraged:/

 

I want to do this workout next Monday.  Maybe redemption!

 

TT:  1:12:00. AP:  8:57

 

3x

Squat with overhead press 

Side lunge

Curtsy lunge

SL DL

Bridge

Plank

 

 

Lots and lots of foam rolling

 

This is my spreadsheet, but the formatting is all weird.

Drinking Fountain Splits                        
                        
    6/15/18    7/2/18    7/21/18    7/28/18    10/8/18    3/4/19
DF #1 to DF #2 (red sign to rock pile) (.87)    6:41    6:27    6:30    6:23    6:34    6:34
DF #2 to DF #1 (.87)    6:40    6:29    6:37    6:26    6:31    6:33
                        
Murdock Dr tp Pumpkin Truck Light (.46)    3:32    3:30    3:31    3:26    3:25    3:27
Fire Hydrant to Temple Light (.46)    3:33    3:28    3:27    3:27    3:25    3:24
Heather's House to Church Light (.27)    2:02    1:59    2:03        1:59    1:56

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0.000.000.00

60 minutes on step mill
 
Squats
Walking lunge
Side lunge
Bosu bridge
Fire hydrant kick outs 
Hammie slides 
Dead lift
Bosu push up
Monster walk

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Slow milesFast milesTotal Distance
8.000.008.00

When I got up and looked at the weather, I REALLY wanted to run outside.  It was 46 degrees and I could wear shorts!!!  

Outside:  4.4 miles --pumpkin truck route--TT:  43:53  AP:  9:58

Home TM:  3.6 miles - TT:  26:00  AP:  9:58

monster walks

LLL

donkey kicks

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Yoga/foam rolling at home

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16.003.0019.00

It was a blizzard outside, so I headed to the gym to run on the TM.  16 miles at comfortable pace.  3 mile tempo @ 8:10-8:20.

6-58:16 (9:42)

6-58:03 (9:40)

4 mile-38:24 (9:36)

3 mile tempo-25:06 (8:22) -- I was miffed at this time because I put the TM speed at 7.2 mph (8:20) and kept increasing the speed.  Oh well.  A friend stopped by when I had 2 miles left and chatted.  She was the best distraction!

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Slow milesFast milesTotal Distance
6.000.006.00

6 easy miles on the home TM.  Legs were heavy from yesterday's long run.

TT:  59:07  AP:  9:51

3x

squat with overhead press

curtsy lunge

SLDL

side lunge

LLL

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Slow milesFast milesTotal Distance
4.604.008.60

Warm up 3 miles at comfortable pace (9:11, 9:02, 9:03)  

3 mile tempo @ 8:00-8:10 (8:05, 7:47, 7:30)

4-5 minute rest

4x1:30 at 7:25-7:35 (7:31, 7:36, 7:20, 7:44)

TT: 1:14:20  AP: 8:38 - up/down LP hwy

Super nervous about this workout.  I ended up running in the evening.  Maybe that worked out for the best because the sunshine felt amazing.

I was almost to my mile1 tempo split..yikes...too fast...I slowed down to a jog so I wasn't sub8 on mile 1.  Same with mile 2.  Oh man too fast.

I devided to go hard for mile 3 and see what I could do.  I felt great!

I wasn't sure how the 4x90 secons would turn out.  Prettary darn good!

I'm feelin super stoked about this workout.  I really needed a good one!

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50 minutes on the step I’ll.

3x

KB squat

KB curtsy lunge

KB side lunge

KB SLDL

Pushup

Monsterwalk

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Slow milesFast milesTotal Distance
8.500.008.50

Another blizzard outside today, so I opted for sleeping in and treadmill.  I'm sore from lifting yesterday.

TT:  1:23:00  AP:  9:46

Lots of stretching and foam rolling.

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Slow milesFast milesTotal Distance
20.000.0020.00

Down AF Canyon—MCT—AF Half Course 

3 mile warm up-14 mile tempo @ 9-9:10 (but last simulation run was 8:45 overall and 8:35 for 11 mile tempo).

TT: 2:36:51  AP:  8:43

That was hard 😩  Too many stops today which frustrates me.

It was 11 degrees at the top of the canyon.....freezing cold.  Ran with Karen and was really glad she was there.  Mile 3 was up the canyon.

I struggled mentally at mile 16/17.  I stopped and took some more fuel/salt pills/Advil and then rallied on.  I think part of the meltdown was I was done with the tempo at this point in the run during the last canyon run but still had 2 miles left today.

Overall pace was good, but I need to be more consistent with my pacing.....hold back more.  

I’m not sure what is up with the mile 14 split.  I’m pretty sure I didn’t run a 6:56 mile...or if I did, maybe that is why I blew up at mile 16. 

My brain is tired.  If I think of anything else, I’ll send it later.

#keepshowingup

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Slow milesFast milesTotal Distance
5.000.005.00

Discovery Park loop - TT:  51:23  AP:  10:16

Very slow and creaky.  Nothing major hurt after yesterday's run...yeah!

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6.500.006.50

Golf course - 100e-300n—TT:  1:02:26 AP:  9:36

Felt alright.  Calves and hips still tight.  Sunshine felt good!

 

3x

Squat

Walking lunges

Side lunges

SLDL

SL bridge 

Monster walks

Walk sit with adductor (band)

 

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silo road -mct loop TT:  50:38  AP:  10:07

I am doing Saturday's run today.

3x

trx lunge

trx dead lift

trx crunch

trx side plank up/downs

trx W

 

1x

adductor squeeze

crunches

bridges

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Slow milesFast milesTotal Distance
7.500.007.50

Discovery Park Loop  TT: 1:11:40  AP: 9:25  The sun was shining and it felt so good!  I felt slightly stiff and clunky.

Wide squat
SL squat to lunge
Shoe laces hamstrings 
Step ups 
 
Monster walk
Adductor squeeze
Donkey kicks
Crunches

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Slow milesFast milesTotal Distance
5.605.4011.00

TT:  2:25:28 AP: 8:53 

9.73 miles HR: 176

—————

TT:  11:32 AP: 11:32 HR: 171

1.3 miles

————-

Warm up with Karen and Leslie:  9:37, 9:18, 9:21

3k (8:15-8:25):  8:27, 6:40 (8:23)——-1.8 miles

1k recovery (9:15-9:25): 9:21———.6 miles

3k (8:15-8:25): 8:22, 6:38 (8:19)

1k recovery (9:15-9:25): 9:27

3k (8:15-8:25): 8:30, 6:46 (8:30)

 

Hmmmm....this didn’t go so well.  I felt like I was coming down with a cold all week.  Lots of water and LOTS of sleep.

 

Pre run:  bagel.

 

I met Karen and Leslie and warmed up with them for 3 miles.  I felt like I was working hard during the warmup.  Left the ladies.

 

Ran the first 3k.  It was a little too hard, but got through it.

 

Took a gel right before #2.  Not quite as hard.

 

Started #3.  Started seeing stars 1 mile into it.  I stopped for 10-15 seconds and took a drink.  I still didn’t feel right.  I just ran and didn’t even look at my watch.  My heart was beating so fast.

 

Started to cool down.  Still breathing SO hard and heart beating so fast.  Almost felt dizzy.  I missed the turn to get back to my car and then freaked out because I was 2-3 miles from my car.  I knew I didn’t have enough in me to get to back to it.  Thankfully, my husband was leaving for lunch and I was by his office.  He kept saying, “you don’t look very good.  You REALLY don’t look very good.”

 

So I’m not sure if it was a nutrition bonk, but that last 3k/cooldown was crazy.

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3.008.0011.00

Up LP Hwy-MCT-SR92-Alpine Hwy

2 mile warm up:  9:23, 9:23

2x4 mile tempo @ 8:55-9:05:  (9:07, 9:02, 9:01, 8:47) (8:54, 8:55, 8:41, 8:28

1 mile cool down:10:10

-----

6 mile:  TT:  54:48 AP: 9:08

4 mile:  TT: 35:09 AP: 8:46

I ran after the kids went to school and it was warmish.  The sunshine felt wonderful!  I definitely held back on the first tempo.  Legs felt a little heavy.

 

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Slow milesFast milesTotal Distance
6.000.006.00

TT:  58:16 AP: 10:03 Discovery park loop

 

Food poisoning on Monday night.  Felt very tired and depleted today.  High HR

 

3x

Squat

Lunge matrix

Dead lift

Bridge

LLL

TRX Row

TRX W

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21.000.0021.00

MCT-Karen’s House-SR 92-100 east

TT:  3:24:19. AP: 9:44–couldn’t do the tempo mile miles

 

Thoughts:

 

1.  Hurricane wind-hot sun-wind-blizzard -sun

 

2.  To the idiot guy on the Murdock Canal Trail....put your dog on a lease.  I’m sorry I yelled at you, but when your dog comes after me, I react.

 

3.  #grind and #keepshowing up

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Slow milesFast milesTotal Distance
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Up silo road TT: 48:46  AP: 9:45

Meh....left Achilles bugging.   Calves very tight.

 

2x

Squat

Walking lunges

Dead lift

Bridge

Monster walk

 

Lots of calf stretching.

Weight: 0.00
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Slow milesFast milesTotal Distance
147.7026.90174.60
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