I Can Do Hard Things

May 2016

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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: 13.00 Month: 85.00 Year: 1316.27
2014 - Minutes Lifetime Miles: 28605.00
Slow milesFast milesTotal Distance
2.500.002.50
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4 weeks post op from my ACL reconstruction.  All of my PT the first 3 weeks has been bending and straightening my knee.  My first day of PT was far more painful than the actual surgery.

Today (week 4) I got soft tissue work on the back of my knee to help straighten it.  And I was allowed in the gym.  

Leg press

Adductor/abductor machine

Calf raises

Hamstring machine

Standing with band fire hydrants 

Bridges with band

 

Bike with no resistance.

 

This is going to be a long, long road.

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10 minute bike

10 minute step mill-very, very slowly 

Leg press

Adductor/abductor machine

Hamstring machine

Calf raises

Standing fire hydrants with band

Bridge with band

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10 minute bike

15 minute step mill-very, very slowly 

Leg press

Adductor/abductor machine

Hamstring machine

Calf raises

Standing fire hydrants with band

Bridge with band

Back of my knee is still super tight which makes it hard to straighten out.  I haven't been using my brace as much which helps.

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AM#1

10 minute bike warm up

3x

single leg squat drill

LLL with band

standing fire hydrant with band

clam with band

bridge with band

superman

calf raises

AM #2 at gym

20 minutes on step mill - very slow

 

3x

leg press

hamstring

adductor

 

Foam roll...ouch ....ouch...ouch

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AM #1

10 minute warm up on bike

3x (tried to do a lunge - not yet)

dead lift

squat with ball

overhead press

butterfly

skull crusher

seated row

hammer curl

overhead press standing

front raise

front row

triangle

tricep

bicep curl

 

AM #2

20 minute bike ride

foam roll

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AM#1

10 minute bike warm up

3x

single leg squat drill

LLL with band

standing fire hydrant with band

clam with band

bridge with band

superman

calf raises

60 kinda plank

AM #2 at gym

30 minutes on step mill - very slow

 

3x

leg press

hamstring

adductor

 

Foam roll...ouch ....ouch...ouch

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I had to be to school early to watch  my kids at the dance festival.  All I had time for was 20 minute easy ride.  Foam roll.

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10 minute easy ride.

3x

single leg squat

standing donkey kicks with band

LLL with band

Clams with band

Bridge with band

Calf raises

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PT - body weight stuff - still need to work on straightening my leg.  6 weeks post ACL reconstruction.  Halfway to running.

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New PT stuff!

10 minute bike warm up

3x

Side plank with clam with band

plank - focused on sucking in the gut

side to side walks with band - suck in gut

hamstring curls with ball

semi-lunge

standing donkey kick with band

bridge with band

calf raises

 

Toe pulls and extensions

 

AM #2

20 minutes on step mill (50)

leg press

hamstring

abductor/adductor

 

My babies are graduating from elementary school today....sigh....

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oh field day....your not my favorite!

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AM #1

10 easy bike warm up

-side plank with clam - band

-side to side walk - band

-standing donkey kicks - band

-bridges - band

-plank

-hamstring curl with ball

-lunge drill

-calf raises

 

AM #2

30 minutes on the step mill

5 minutes walking on TM - 10 incline

adductor/abductor

hamstring

leg press

 

foam roll

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10 minute bike warm up

3x

squat

dead lift

plank – focus on form

side to side squat with band

lunges

calf raises

push ups

B6


5 minute walk on TM - high incline/slow

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10 minute easy bike spin

3x

squat

dead lift

plank – focus on form

side to side squat with band

lunges

calf raises

push ups

B6


15 minute walk on TM - 11 incline - 2.5 mph - squeeze the glutes and push the hips forward.

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Walk around the temple with my daughter.  TT:  36:29 - 2 miles

3x

1 min squats

hip hikes - still wobbley

dead lifts

planks

single leg overhead press

bicep curl

front/side raise

tricep kick backs

front row

 

 

Weight: 0.00
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Slow milesFast milesTotal Distance
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