I Can Do Hard Things

May 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
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115.4330.75146.18
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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
10.500.0010.50

TT:  1:38:46  AP:  9:20 (9:36, 9:32, 9:16, :9:29, 9:19, 9:14, 9:23, 9:33, 9:19, 8:55)

I ran super EARLY with Janice Cook today.  When I run with someone new, I'm always afraid I'll be too slow.  I let her do most of the talking today and tried to keep up!  It was cool and slighly sprinkling...so it was perfect.

I didn't sleep well last night.  I'm getting a cold, so I had a stuffy/drippy nose, body aches and a sore throat.  I really hope to get a nap today.

 

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Chiropractic adjustment.

Lots of foam rolling 

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4.004.008.00

TT:  44:16  AP:  8:51——-8:19, 8:53, 8:46, 8:54, 9:20

Run with Heather and Jeanine.  Geesh....they must’ve eaten their Wheeties cause they were moving.  And I was full of snot and gasping for air.

TT:  30:00. AP:  10:00

On home TM.

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4.300.004.30

I didn’t get home from cheering Melissa in the Salt Flats till 4:30am.  So I didn’t get out to run until 12:00pm and it was 70’s.  Ughhhh....so hot!!  But Melissa won even though she barfed the entire way.

TT:  38:32 AP: 9:24—-10:03, 9:19, 9:07, 9:05, :58

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Slow milesFast milesTotal Distance
4.003.007.00

1 mile warm up

4x.75@7.5mph

.25 RI

2x 3:00 minutes @7.0mph

Cool down till hit 7 miles

 

Strength training 

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45 minutes of core/arms/foam rolling 

 

Going to buy all the stuff for my vegetable garden.  One of my favorite days of the year!

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Slow milesFast milesTotal Distance
10.600.0010.60

TT:  1:38:29. AP: 9:10—-9:36, 9:31, 9:05, 9:08, 9:07, 9:13, 9:12, 9:05, 8:52, 8:57, 5:38

MCT

Early morning run with Janice.  We were 10 seconds faster per mile today.  My SIJ doesn’t like faster running.  I need to figure this out or eventually I will be in trouble.

Legs felt good!

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It is raining, so my Heather/Jeanine plans got canceled.  Another speed workout on the TM.  Look at me go :)

2x1200@7.5 mph (8:00)

.25 RI

4x800@7.6mph (7:53)

.25 RI

2x400@7.6mph (7:53)

Cool down till I hit 7 miles

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Slow milesFast milesTotal Distance
7.400.007.40

Easy/recovery run on the MCT

TT:  1:09:26  AP:  9:23---10:11, 9:47, 9:26, 9:25, 9:08, 8:58, 8:52

30 minutes of strength training

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Slow milesFast milesTotal Distance
3.753.757.50

1 mile warm up

4x800@7.6 mph (8:00)

2x800@7.7mph (7:47)

2x400@7.7mph (7:47)

1x400@7.8 (7:41)

Cool down till I hit 7.5 miles

TT:  1:04:00 AP: 8:32

Donkey kicks
LLL
Bridges
Monster walks
Adductor holds 
 
Calf raises
SL DL
Plank
Clams
Glute triangles
 
Row
Shoulder press
Bicep curl
Tricep dips

 

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3x

Fire Hydrant kick outs
Trx crunch 
Trx row
Front raise
 
Curtsy lunge to leg lift
Figure four
Trx side up/downs
Tricep dip
 
Clams-band under knees
Donkey kicks
Calf raises
Bicep curl

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Slow milesFast milesTotal Distance
10.600.0010.60

MCT with Janice.  TT:  1:34:14  AP:  8:52  This is my first sub 9:00 AP in FOREVER.  Hooray!!! 

9:37, 9:09, 8:46, 8:41, 8:47, 8:46, 8:53, 8:56, 8:32, 8:33, 5:29

3x

squats

front lunge to single leg squat

tennis shoe hammies

side lunge

TRX Y

TRX bicep curls

TRX triceps

front raise

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4.004.008.00

Ran with Jeanine and Heather.  TT:  44:13  AP:  8:48  ---8:23, 8:58, 8:33, 8:58, 9:04 (that last hill is such a beast!)  I always like running with these ladies.  They always look cute and I am the "old" mom.  But they are kind and fast.  I had some series shin splints after Wednesday's run with Janice.  But I had been stretching and doing lots of calf raises.  All felt good.

Ran 3 very easy miles when I got home.

Donkey kicks

Fire hydrant kick outs

LLL

Calf raises

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Slow milesFast milesTotal Distance
5.303.008.30

MCT loop TT:  1:14:53. AP: 9:01—-9:51, 9:30, 9:07, 9:03, 8:36, 8:38, 8:51, 8:16, 2:58

I have mixed emotions about this run.  I feel like I’ve stuck to my easy days EASY and my hard days HARD.  Except today.  I ran hard yesterday and should have run today easy.  I started easy and finished too fast.  Now my shins hurt.  Ugh.....

Learn and do better.

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Slow milesFast milesTotal Distance
3.004.007.00

TT:  59:39. AP:  8:31

1 mile warm up

3x 1600 with 800 RI (@6.5mph)

***7.5mph (8:00)

7.5-7.6mph (7:53-8:00)

7.6mph (7:53)***

 

2x800@7.6mph (7:53)

RI .25@6.5

Cool down till hit 7 miles

Shin splints in left inside lower leg--lots of stretching, calf raises and icing.

 

1x

Donkey kicks
LLL
Bridges
Squats
Adductor holds 
 
Calf raises
SL DL
Plank
Clams
Fire hydrant kick outs
 
Row
Shoulder press
Bicep curl
Tricep dips

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Slow milesFast milesTotal Distance
10.600.0010.60

Another Wednesday morning with Janice on the MCT.  Same pace as last week, but felt lots easier.  Wore arch support and calf sleeves....massage today.

TT:  1:34:26  AP:  8:50 (9:17, 9:10, 8:46, 8:51, 8:48, 8:40, 8:53, 8:58, 8:34, 8:36, 5:47)

3x

Butterfly

Seated row

Skull crusher

single leg overhead press

front raise

bicep curl

tricep kick bakcs

TRX delt pull

triangles

1x

LLL

Adductor hold

Fire hydrant kickouts

Calf raises

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Slow milesFast milesTotal Distance
4.003.007.00

Heather and Jeanine and our 5 mile loop.  Lots of talk about races for the next year.  

TT:  43:32. AP: 8:42—-8:32, 8:40, 8:33, 8:50, 8:55–we need to work on our fly and die :/

 

2 miles @ 10:00 on the home TM afterwards 

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10.002.0012.00

TT:  1:50:33 AP:  9:12 MCT

9:49, 9:44, 9:21, 9:32, 9:22, 9:18, 9:14, 9:03, 9:05, 8:45, 8:42, 8:35

Ran the first 2 miles with Tim.  Made a big effort to go slower.  Getting hot.

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Slow milesFast milesTotal Distance
8.380.008.38

Met Kellie and Collette for our 8 mile loop.  Definitely slower and a few walk breaks for Collette.  But it was fun to catch up.

TT:  1:20:08  AP:  9:33

Took the kids up to the Julie Andrew's Meadow for a holiday hike.  I would like to call this hike "The Trail of Tears".  4 miles - 1100 feet.  I needed a nap after this adventure.

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Slow milesFast milesTotal Distance
12.000.0012.00

6 miles with Janice (MCT) and 6 miles on my own (100E).  My solo miles were HARD.  I just couldn't get my legs moving (it was really hilly and HOT).

TT:  1:51:10  AP:  9:16 Slightly slower than last week, but hillier.  Off to field day at the elementary school :/

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Slow milesFast milesTotal Distance
115.4330.75146.18
Weight: 0.00
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