I Can Do Hard Things

Tulip Festival Half Marathon

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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
Slow milesFast milesTotal Distance
134.7819.10153.88
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Slow milesFast milesTotal Distance
12.560.0012.56

TT:  1:55 AP:  9:12 HR: 163--Manila elementary--up silo--canyon rd--golf course--SR 92--alpine hwy.     Another very hilly run and it's getting easier. It was a very beautiful spring morning and everything felt good.  Ya' need a good one every once in awhile.

Long stretch and nap!!!

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3.006.009.00

We are in Lake Tahoe for spring break.  After I dropped everyone off skiing, I ran on the Lakeshore trail.  It is a paved trail--all the dirt trails still have a lot of snow. 
 
6 miles--56:09--8:54--6200ft (at home we are at 4600ft)
 
Brought everyone lunch
 
3 miles--27:59--9:54

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2.000.002.00

2 mile run/walk to a park on the lake with all my nieces and SIL.  Then we did Barlow Bootcamp.  It was super fun and completely gorgeous!

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Slow milesFast milesTotal Distance
10.150.0010.15

TT:  1:35. AP: 9:24. More running on Lakeshore Blvd.  Man alive it sure is pretty and smelled very piney!  Right hammie was pulling.  Headed to San Francisco to be at sea level.

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Slow milesFast milesTotal Distance
2.000.002.00

2 very achy miles around my BIL house.  It was SO freakin hilly...BIG hills....that I had to walk a bunch.  Hamstring was very sore.  Lots of scraping.  

I guess it wouldn't be marathon training without *something*.

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We got home from out trip tonight.  Lots of hammie roll out on the ball and foam rolling. Already feeling better.

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11.500.0011.50

11.5 miles on the home TM  AP:  9:13  TT:  1:46:00  I had an appointment that I had to get to this morning, hence the TM run.  Hamstring felt ok-ish.

 

Deep thoughts this morning.....it seems that near the end every training cycle, my niggles start to scream loud.  Something is REALLY hurting.  And the wheels just come off.  

I feel that I've been very conservative this training cycle as I'm only running 3 days/week (40 mpw).  Lifting and other cardio on my non-running days.  Yet, here I am again with with a doubt that I'll even make it to the starting line of Ogden.  

I've always thought I could handle 40 miles per week with 50 miles being the tipping point to injuries.  But maybe I need to take it down to 35 miles per week.  Can I even run a successful marathon at 35 mpw?  

What am I missing?

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3x

bohemian lunge

LLL

trx bridge to pull up

hamstring roll out

trx side plank

walking lunges

trx crunch with bosu

side to side lunge

bridge on bosu

 

45 mintues easy on the step mill

3x

leg press

hamtractor

hamstring curl

calf raises

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Slow milesFast milesTotal Distance
11.070.0011.07

11.07 miles on the MCT - 48 degress and very sunny - TT:  1:41  AP:  9:09  HR164

9:54, 9:38, 9:26, 9:21, 9:05, 9:08, 8:59, 9:02, 8:58, 8:48, 8:11

I've been worried about my hamstring, but have been very diligent in PT.  I wasn't really sure how this run would go.  I did a few glute exercises to make everything was warmed up and started slow.  Thankfully, everything felt good and I was able to pick up the pace.  Definitely a redemption run!

 

3x

TRX single leg squat to Y

side lunge with paper plate

up downs on Bosu

TRX T

TRX deltoid

hamstring roll out

100x

overhead press

bicep curl

front/lateral raise

skull crusher

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45 minutes on step mill

3x

SL leg press

hamtractor

ham curl

TRX core

bar bicep

bar tricep

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Slow milesFast milesTotal Distance
20.000.0020.00

I met Karen and Rachel on the JRP just like the good ole' days!  North/hilly side first.  Rachel pushed the pace on those hill--much faster than I would have gone on my own.  I felt super good on the last half.  With .75 miles to go, I threw in a 7:33mm 800m sprint.  It was a good run!  I need to run with faster people more often!

AP:  9:06  TT:  3:02 --9:07,8:46, 8:51, 9:58, 9:18, 9:00, 9:07, 8:59, 8:58, 8:57, 9:06, 9:11, 9:16, 9:09, 9:18, 9:02, 9:11, 9:15, 9:16, (2:19 3:44), 2:17

3x

squat

single leg squat to lunge

side lunge

LLL

hammie roll out

bicep curl to overhead press

front raise

tricep

trx back row

trx core

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Slow milesFast milesTotal Distance
10.500.0010.50

MCT -- TT:  1:34:26  AP:  9:00  After the turn around point, I threw in some on/offs.  Around mile 9, I could feel my righ hammie cramp up again like I did on my last 18 miler  (on Wednesday, March 29). I stopped for a second, rubbed it out and started back slowly. 

It felt significantly better after March 29 and I've been consistent with the rehab.  I'm wondering if it has to do with my form and speed.  Will contiue to rehab.  Not frantic!

 

3x

bohemian

LLL

trx bridge to pull up

trx side plank

hammie rollout on ball

walking lunges

trx crunch

side to side lunge

bridge bosu

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0.000.000.00

45 minutes easy on the step mill

3x

trx single leg squat to Y

trx hammie

trx crunch

pushup on bosu

overhead press

butterfly

skull crusher

seated row

trx up/down on bosu

shoulder press with bicep curl

front raise

reverse fly

hammie curl on ball

leg press

hamtractor

ham curl machine

bicep curl with bar

cursy lunge

tricep with bar

calf raises

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Slow milesFast milesTotal Distance
5.000.005.00

5 very slow miles on the home TM to test out hammie....just ok.  TT:  48:00  AP:  9:36

3x

trx lunge

trx dead lift

Bosu up/down planks

push ups

heels on weights hammie

hammie roll outs

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Accupuncture on hamstrings

 

Shoulder 100's (I LOVE this workout!!!)

100x

seated shoulder press

front raise 

lateral raise

w's

bicep curl

 

between each exercise:  LLL, TRX crunch, hammie roll outs

 

45 minutes on step mill

hamtractor

leg press

hamstring curl

 

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Slow milesFast milesTotal Distance
11.000.0011.00

  11 miles on the MCT--I listened to an awesome podcast with Jared Ward.  For the majority of his runs, he only uses a Timex watch.  If he needs to run slow he does without a GPS.  I was REALLY brave today and didn't wear a watch.  I focused on keeping my hamstrings happy.  My hammies are hurting in the spot where they took my ACL graft.....ughhhhh

3x

Squat

Lunge to squat

Fire hydrant 

Single leg squat to lunge

Side lunge

Hammie roll out

Push-up 

C's with TRX

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Slow milesFast milesTotal Distance
4.000.004.00

TT:  37:40  AP: 9:24

 

Silo Road--very slow and hamstring felt good.  Fast running is hard on my body.

Glute stuff

Hammie roll out

Heals on weights hammies

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12.000.0012.00

12 miles on home TM.  TT:  1:54 AP:  9:30 --nice and easy again to keep the hamstring happy.  

Deep tissue massage

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45 minutes on step mill - easy

3x

heels on dumb bell - hammie

adductor lift

chest press

butterfly

seated row

skull crusher

hammie roll out

LLL

front raise

bicep curl to overhead press

lateral raise

trx back row

leg press

hamtractor

hamstring curl

 

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Slow milesFast milesTotal Distance
11.000.0011.00

TT: 1:44:10  AP 9:28  11 miles on the home TM.  Hammie felt good!

Stretch and foam roll

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 60 minutes step mill

3x

Lunge matrix

Squat with kettle bell tricep

Donkey holds

60/60/60

Push up

Hamstring roll out

Hamtractor 

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Race: Tulip Festival Half Marathon (13.1 Miles) 01:56:35, Place overall: 90, Place in age division: 8
Slow milesFast milesTotal Distance
9.0013.1022.10

6 miles (PRE-RACE)--56:04 (AP 9:24)

13.1 miles (RACE)--1:56:15 (AP: 8:49) 8:49, 8:54, 8:27, 8:38, 8:51, 9:04, 8:39, 8:59, 8:50, 8:49, 9:16, 9:11, 8:14, 1:28

3 miles (POST-RACE)--32:13 (AP: 10:44)

I ran the Tulip Festival Half Marathon back in 2012 as part of my 22 miler.  I ran a 2:06 (AP: 9:37).  I had a GREAT Ogden Marathon that year, so I was definitely using this race as a bench mark.  This race is definitely hilly and technical (but very beautiful).  And it was CRAZY windy.

My hamstring was there, but it didn't cramp up.  This gives me great hope for Ogden.

 

Weight: 0.00
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Slow milesFast milesTotal Distance
134.7819.10153.88
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