I Can Do Hard Things

April 2018

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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: 8.00 Month: 37.80 Year: 1665.99
2014 - Minutes Lifetime Miles: 28605.00
Slow milesFast milesTotal Distance
71.7911.0082.79
Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

Manilla Elementary TT:  29:21. AP:  9:46

This is my first run since the Buffalo 100.  I promised myself two weeks of gluttony after the race.  I have a tendency to jump right back in....and I always get into trouble.  Big trouble.  It was nice to be lazy, eat what I want, stay up later and just do nothing.

3 very easy miles.  Lots of cobwebs.  It’s going to take awhile to feel normal.  I don’t have any races planned (well....maybe be the AF Half....but I haven’t signed up).  

Walking lunges, dead lifts, calf raises, TRX crunch, TRX row, LLL.  Felt good to move.  Now it’s time for a nap :)

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Slow milesFast milesTotal Distance
3.000.003.00

Forbes Elementary TT: 29:07 AP :9:40  I felt better today...still stiff and heavy.  Achilles is slightly pulling, so lots of calf raises.  Rainy and humid out.

 

3x

Trx lunge

Trx dead lift
Trx row
Trx iYT
Planks
 
Bicep curl to shoulder press
Front raise
Adductor
Fire hydrant hold

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Slow milesFast milesTotal Distance
5.000.005.00

TT:  48:05  AP:  9:37  Finished with a 2 mile cool down.  Achilles is about the same.  Lots of stretching and calf raises.

3x

squat

single leg squat to lunge

firehydrant holds

push ups

calf raises

1 mile

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3x

trx crunch

trx side plank up/downs

trx row

LLL

Up/downs on Bosu

Hammie roll out

Bohemian lunge

Paper plates

Butterfly

Row

Skull crusher

Bicep curl

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Slow milesFast milesTotal Distance
4.650.004.65

Run/hike to the Spanish Fork hot springs.  Super pretty scenery.  Super weird people up there.  TT:  1:15:09  AP:  16:09 Elevation  1181 ft

3x

TRX lunge

TRX deadlift

TRX row to bridge

TRX C's

TRX row

Bohemian lunge

calf raises

Plank on ball

Push up

Tennis shoe hammie

Overhead press

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Yoga

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Slow milesFast milesTotal Distance
3.002.005.00

TT:  47:29 AP: 9:30

2 mile warm up

3x5 minute fast (2 minute recovery)

Cool down to 5 miles

 

I am slow.  This is going to take some time to find my speed again.

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Slow milesFast milesTotal Distance
3.003.006.00

TT:  56:20. AP:  9:23

2 mile warm up

4x5 minute hard (2 minute recovery)

Cool down till 6 miles

2x

Bohemian Lunge

Donkey kick holds

LLL

Push up

Adductor pulses with basketball 

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Slow milesFast milesTotal Distance
8.000.008.00

TT:  1:16:50 AP:  9:36 

On the home TM because there was a blizzard outside.

Stretch and foam roll

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2x

Bohemian lunge

Plank

Fire hydrant hold

 

Yoga

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Slow milesFast milesTotal Distance
8.000.008.00

 2 miles on home TM (I finished lifting and still had time left.  Can’t waste time!!!)  TT:20:00

6 miles outside:  TT:  58:50 AP 9:48  I still feel very heavy.  Hip flexor and hamstring still ache.  Long foam roll session.

 

 

3x

Lunge matrix

Squat

60/60/60 plank

Calf raises

Hammie roll out

LLL

Push up

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Slow milesFast milesTotal Distance
5.140.005.14

Met with Heather and Jeanine.  It was great to run with them....the hope is that I will find some speed again by hanging with them!

Met at LP HS

TT:  48:25  AP:  9:26

9:04, 9:06, 10:02 (walk break), 9:32, 9:25

Really liked this workout!

40 lunges

50 squats

40 side lunges

15 glute kickbacks

10 side circles

100 crunches

15 scissor kicks

30 bicycles crunches

50 russian twists

20 supermans

45/30/30 planks

20 v- ups

30 glute bridge march

10 plank up/downs

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Slow milesFast milesTotal Distance
4.003.007.00

TT:  2:02:00 AP: 8:51

1.25 warm up

6x2:00@8:13 (7.3mph)——90 second recover (6.2 mph)

2:00 recover (6.2mph)

3x2:00@8:06(7.4mph)——90 second recovery (6.2mph)

3x2:00@8:00 (7.5mph)——-90 second recovery (6.2mph)

Cool down till hit 7 miles

 

40 lunges

50 squats

40 side lunges

firehydrant holds

LLL

calf raises

100 crunches

trx side plank up/downs

trx row

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  3x

Single leg overhead press

Front raise

Bicep curl

Triceps kickback 

Trx crunch 

Trx Y

Hammer curl

Tricep bar

Reverse fly

Triangles

Trx side plank up/downs 

 

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Slow milesFast milesTotal Distance
10.000.0010.00

 TT: 1:33:09  AP: 9:36 —9:48, 9:36, 9:12, 9:14, 9:04, 9:27, 9:50, 9:51, 10:06

JRP with Rachel.  HOT!  I rode the struggle bus for the entire run. Everything felt heavy and slow. 

 

3x

Squat to curtsy lunge

Goblet squat

Trx mountain climbers 

Dead lift to squat

Trx lunge with overhead press

Trx dead lift

Trx side lunge

Trx single arm town with overhead press

Trx crunch

1x

Adductor

Lll

Side plank reach through

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Foam roll ALL DAY LONG.

My quad and hip flexor were SO tight.

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Slow milesFast milesTotal Distance
5.000.005.00

Heather and Jeanine.  West MCT.

TT:  45:54 AP:  9:06–9:02, 8:59, 9:19, 9:10, 8:58

I felt surprisingly good this morning given how tight my hips were yesterday.  Guess all that rolling helped.  We discussed what everyone was making for dinner.

2x

Lunge matrix, squat, 60/60/60, calf raises, hammie roll out, Trx Y, LLL

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Slow milesFast milesTotal Distance
6.000.006.00

MCT. TT:  54:57. AP:  9:09———10:00, 9:39, 9:17, 8:54, 8:35, 8:26

This summer I want to focus on my half marathon speed.  And then hopefully run the Mt Charleston marathon in a year from today.  My goal is to focus on specific workouts.  I have a tendency to just run.  I need workouts!!!  Maybe I can chase that BQ.

Foam roll

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Slow milesFast milesTotal Distance
4.003.007.00

2 mile warm up

2x1600 @8:27 (7.1mph)--RI .25

2x800@8:06 (7.4mph)--RI.25

Cool down till I hit 7 miles

1 round of

50 squats

20 side lunges

40 lunges

50LLL

ROLL and ROLL and ROLL

 

 

Weight: 0.00
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Slow milesFast milesTotal Distance
71.7911.0082.79
Weight: 0.00
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