I Can Do Hard Things

AF 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 

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: 41.00 Month: 100.27 Year: 1609.99
2014 - Minutes Lifetime Miles: 28605.00
Slow milesFast milesTotal Distance
82.1016.1098.20
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4.000.004.00

On Memorial Day, we took our kids on a hike. I kept thinking..."oh, this would be fun to run someday". So I headed up Grove Creek Caynon today. After 400 M, I realized I was WAY out of my league! My heart was beating SO fast and I could hardly catch my breath. Granted, I was running straight up the mountain, but I thought I had a little more toughness in me. Guess I don't!

So I walked/ran (more walking than running) for 35 minutes up. My Garmin kept losing signal, so I don't know how far I went. But I was out for a total of 1:05:00.

It was eating me up that I hadn't run enough, so I drove a mile down to the Murdock Canal trail. I decided to run 4 miles. I really tried to work on my cadence. On my way back, I saw Smooth and Karen! What a treat! I love those ladies. I quickly finished.

All three of my girls were in a dance recital today. Whew...lots of hair!

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I was lazy and slept in. So I worked out at the home gym this morning.

2 miles on the TM (really focused on cadence)

3x

10/side one arm push ups

b6

20 skull crushers

10/side m side to side lunges

15 side v crunch

Walking lunges

2 miles

Stretch/foam roller

I took my kids on a hike this morning to Ensign Peak. I'm on a mission to get them to love hiking as much as I do this summer. In the past 7 days, we've been on 2 hikes. Not bad!

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Last night, my husband tuned up and changed tires on everyones bikes.  I took the kids on a bike ride to a local park.  Fun times!

 Tim came home from work early today so I could get in a ride.  I decided to take my son on the ride too.  Tim let our son ride his mountain bike.  But after going a mile I could tell the bike frame was too big for Carter.  And he is not quite ready for a real road bike ride yet.  On our way back, he got a flat tire.  So he walked and I rode very slowly.  

I dropped him off at the end our street and I was going to ride for 30 more minutes.  Then I got a flat tire.  STINK!!!

All these great intentions, but nothing was working.

3 miles on the home TM

3x

12 bench press

20 skull crushers

10 pike push ups

10 bicep curl

10 butterflies on ball

And my arms feel like Jello!

Long stretch and foam roll. 

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It has been several weeks since I've gotten up in the 5am hour to workout. Collette invited me to join her for an 8 mile run this morning at 5. I didn't sleep well last night because I thought I would miss my alarm.

It took me a while to warm up so I was a bit pokey. But halfway through, I was able to pick up some speed and the last half mile, we took off.

It was super fun to run with her and we had some great conversation! Plus it was great to see the sun rise!

AP 9:22.

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Down Farm Hill Road 

35:15:00

AP:  8:48

9:44, 8:55, 8:20, 8:12

I got up earlish to get my run in.   That first mile is always a kicker...going up Temple Hill.  But I'm pleased with my splits...considering that mile 3 has got some big rollers and I was still able to have a negative split.

Walking lunges up and down cul-de-sac

LLL

ankle stability exercises on Bosu

Stretch and foam roll. 

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3 miles on home TM

3x

15 squats

15 push ups 

15 v ups on bench

B6 and other balance stuff for ankle

LLL

20 Knee tucks with plank 

Stretch and foam roll.  

I cut down lots of BIG tree branches by myself today.  It was awesome! 

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Workout at home gym

3 miles

3x

walking lunges in my yard - down and up back lawn=1

20 push ups

stability exercises

stretch and foam roll 

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3 miles on home TM

.6 miles at running camp with my kids

3x

front plank

back plank

20 squats

20 supermans

B6

20 dips LLL

walking lunges

I'm in a bit of a dilemma.  When I went to the doctor the day before the Ogden Marathon, he said to come back in 2 weeks to have an MRI done.  I've had such mixed feelings about have the MRI done.  Mostly because it costs $2000.  Yikes...that is a lot of cash.

And I think I already know what they are going to tell me.  Tendonitis, and tibialis posterior.  Ankle strengthening  exercises, stretching, low milage.  

BUT...I still don't know what to do.  It does still ache and is sore.  What's a girl to do? 

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I met Collette early this morning.  My Garmin had a hard time finding the satellite, so I'm not sure what out pace was.  As much as I don't like getting up early, I always love running with friends!  I felt like my form was totally off this morning.  Not sure what the deal was.

3x

10x one arm push ups

30xcherry pickers

20xskull crushers 

LLL

Walking lunges up and down the cul de sac 

Long stretching and foam rolling.  Back to bed for a quick power nap! 

My kids started running camp yesterday.  They are encouraged to run on the days they don't have camp.  My oldest daughter (who is quite the athlete) was asking me how many miles it was to different places around the neighborhood.  Then before I went to bed, I noticed she had made a "training log" on a stickie note.  That's my girl! 

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Race: AF Half Marathon (13.1 Miles) 01:48:24
Slow milesFast milesTotal Distance
0.0013.1013.10

AP:  8:14

7:43, 8:21, 8:37, 7:57, 8:04, 7:47, 7:49, 8:08, 8:22, 8:32, 8:17, 8:11 (splits were totally messed up due to satelite in the canyon)

I've purposely been keeping my mileage low lately in hopes that it would help my tendonitis.  It's been refreshing to keep running low key this summer.  I haven't had any stress out incidences.  BUT I had very low expectations for this race today.

Collette suggested we do this race.  I was a bit nervous about doing a race so close after racing Ogden....since I have a horrible recovery track record.  I was semi-regretting signing up for it until this past week.  Then I was excited.

I've only run 3-4 miles/day and one 8 mile run, so I knew I wasn't going to make a PR today.  My main goal was to run under 2:00.  My alarm went off at 3:50am this morning and I gave the standard, "WHY do I do this craziness" groan.  But I quickly got ready and Collette picked me up.

I lost Collette and Kellie at the busses, but ended up riding with Karen (yeah!!!!  I didn't know she was running today) and Emily.  We hit the POPS and the drop bag vans.  I still didn't find Collette or Kellie at the start and felt bad that I lost them so soon.

Finally the gun went off and the reality of my ability to get down the mountain was made manifest!!  I hung with Karen for a few miles and then we ran into Larissa (Smooth's daughter).  Shortly thereafter, Collette came zooming by.  

One of the things I really like about this race was that hometown feeling.  I knew so many people along the course and never felt like I was running alone.  I saw neighbors, friends, people from church....so fun to know so many people.

I took water at all the stops and took a GU at mile 6.5.  My Garmin was going crazy and kept losing satellite so I was unsure of my time/mileage.  When I would look at my current pace and I saw 7MM, I became nervous.  I was just waiting to BLOW  UP!!

We finally came out of the mountain and I saw Smooth...love her!  Collette had to make a potty stop (and I lost her) and I had finally caught up to Karen/Larissa and passed them.  I was running alone, but was able to hang on.  When I realized that I only had 5 miles left, I was definitely feeling better about life.

My  mile 10, I was starting to grow weary.  I tried to hang on and eventually ran into Kelli/Rachelle pacing the 1:50.  I NEVER expected in my wildest dreams to ever run a 1:50 today.  I hollered to them that I needed help and was struggling.  Those were the only words that I could mutter.  

Kelli kept pacing and Rachelle transformed into my life saver.  I appreciate her yelling at me and putting those thoughts into my head that I could finish.  She fought those "final few mile" demons for me.  I had no kick and shuffled across the finish line, but she saved me today.  THANK YOU RACHELLE!!!!

Shortly thereafter, I caught up with all my friends.  Again, I loved that hometown feel and seeing so many familiar faces. Collette and I chowed our french toast and chocolate milk and reflected on the great morning.  I love to talk running with people who understand.

I had to get home, shower and get my ankle/lower leg scrapped.  YIKES!!!!  That was painful, but so vey helpful.  I learned a lot in the short amount of time I was there and have a renewed hope that I can run to my full potential.

All in all....it was a super morning and I was just grateful to run. 

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45 minutes on my new spin bike.  Various speeds and inclines.  Good sweat and workout

3x

10 ball squats

10 ball lunges

20 push ups

60/45/45 planks

LLL

various yoga poses - I couldn't do these vary well.  Guess I'm not flexible :)  My calves are still very sore and tender from Saturday's scraping.  The bruising is going down some, but I can still feel going down stairs!

Ice

Lots of garden and yard work! 

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My workout was crazy this morning.  I woke up late (I set my alarm, but forgot to turn it on), so I was only able to get in 2.5 miles before I had to get all the kids up for running camp.

I ran a mile with my kids at running camp and pushed Georgia in the stroller.

While the kids did their running games, I did the core challenge:

3x

50 crunches

15 push ups

60/45/45 planks

walking lunges 

and a 1 min/2 min bridge and LLL (only once)

 On the way home, one of my daughters reported to the running camp staff that she was going to run a mile.  BUT she only ran a 1/2 mile.  So when we got home, I made her run another half mile.  She was smokin' mad at me.  We ran around the baseball field twice (and I ran barefoot).

Then once we got home, I did:

3x

10 ball squats with weights

10 rows

10 flys

1x

B6

Finally a good long stretch.  That workout took forever!!! My calves are definitely feeling better, but are still fatigued.  

 

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5.000.005.00

44:12

AP:  8:49

9:04, 8:54, 8:41, 9:18, 8:04

I got my booty handed to me on a silver platter this morning!  I met Collette and Kellie for an "easy" 5 mile run.  HA!!  It took everything I had to just barely keep up.  There was no good form going on.  My calves were still sore and I could totally feel it.

I need to run with them more often.  They pushed me and are wonderful company!  It was so fun.  

 

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Cross training day.

30  minutes easy on my new spin bike  (I really like having a home gym....it makes working out so much easier!!!)

3x

10 ball squats with weights

10 side to side lunges with overhead press

10 single leg hamstring lift

10 ball lunges

10 rows

10 flys

10 skull crushers

50 crunches

15 push ups

60/45/45 planks

Stretch and foam roll 

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Slow milesFast milesTotal Distance
8.400.008.40

I met Kellie at 5am under the lamp post.  I feel like our planning texts are drug related..."meet under the lamp post"!  We ran our 8 mile Murdock canal loop.

AP:  8:57

1:13:17

9:51, 9:15, 9:01, 8:18, 8:57, 8:43, 8:51, 8:33

We had such a fun time this morning in the deep darkness and I'm always glad when I get up early!!  I run so much faster when I run with someone.  I hope my buds will keep going with me even though I am slower than them!

I got my ankle scraped again last night.  OUCH!!!!  It is VERY bruised and sore.  I sure hope it helps! My butt is quite sore from yesterday's lifting.  Glad to know it is working. 

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4.5 miles on the home TM and .5 miles barefoot on the baseball field with my son. Very slow and creaky.

Long stretch and foam roll.

I made fresh strawberry pie today with whip cream....yum! I really start to love my garden this time of year and all the yummy stuff that comes out of it!

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I found a TM workout on Pinterest that I thought might be a bit challenging.

1 mile WU at 6.0mph

5:00-7:00 at 6.4mph

7-8 at 7.0 mph

 8-10 at 6.3mph

10-11 at 7.2 mph

11-13 at 6.2 mph

13-14 at 7.4 mph

14-16 at 6.1 mph

16-17 at 7.6 mph

17-19 at 6.0 mph

19-20 at 7.8 mph

20-22 at 6.0mph

22-23 at 8.0 mph

25-26 at 7.7 mph

26-28 at 6.5 mph

last cooldown mile at 6.0mph 

 

3x

10 ball squats with weights

10 side to side lunge with overhead press

10 single leg hamstring curl

10 ball lunges with weights

10 row

10 fly

10 skull crushers

50 crunches

60 sec plank

15 push ups

Stretch and foam roll 

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2 miles on home TM - 1 min hard/2 min easy

1 mile pushing Georgia in stroller at running camp

3x

walking lunges

B6

LLL

LLL - circles/over unders/pulses

squats with side kicl

2x

1:00 russian twists

1:15 plank

side plank pulse ups

15 push ups

1:00 ankle taps knee taps 

1:30 crunches

1:30 bridge pulse ups 

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Slow milesFast milesTotal Distance
8.600.008.60

1:21:09

AP 9:24

10:21, 9:18, 9:15, 9:11, 9:10, 9:17, 9:11, 9:14, 6:07

Early morning run with Collette. We did our standard 8 mile loop in the canal. My form was totally messed up today. I'm still quite sore from all the lifting which was probably the contributing factor. So my right knee/ITB was totally bugging.

2 laps around the baseball field barefoot. It was very sprinkler wet.

Cross train day tomorrow and LOTS of stretching and foam rolling too.

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45 minutes on the spin bike

3x

10 ball squats

10 side to side lunges

10 ball lunges

10 single leg hamstring lift

LLL

LOOOOONNNNNGGGG foam rolling and stretching session 

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1.000.001.00

A totally pathetic workout today. Blahhhhh..... 1 mile shakeout 3x 10 rows 10 flys 10 skull crushers 1x 1:00 russian twists

1:15 plank

side plank pulse ups

15 push ups

1:00 ankle taps knee taps 

1:30 crunches

1:30 bridge pulse ups 

Long foam rolling session AND Long picking session in the garden. So many strawberries, peas and cucumbers today. I even saw a few potatoes growing. I was really tempted to pick them, but they aren't ready yer. Boo!

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I met the "Lamp Post Ladies" under the lamp post this morning.  I sure love running with them and they sure run fast!  I didn't do a lot of talking this morning because I was working so hard just to keep up with them.  If I had been alone, I would have probably run 45-60 sec slower.  

9.77 miles

AP:  8:52

9:58, 9:17, 8:45, 8:46, 8:42, 8:52, 8:44, 8:31, 8:35, 6:16 

It would have driven me nutso all day to be .25 short on my mileage, so I ran another .25 on the TM at home!!

 

Everyone was still asleep when I got home, so I headed down stairs to get some lifting in.  I had to just sit for a few minutes to cool off though....so hot outside.  Because of all the lifting, my buns have been quite sore the past few days/week.  BUT I can tell a difference that they are getting stronger.  Just keep at!

3x

10 ball squats with weights

10 ball lunges with weights

10 side to side lunges

10 single leg hamstring lift with weights

10 one arm pushup on Bosu

10 rows

10 flys

10 skull crushers 

 

Lots of foam rolling 

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Slow milesFast milesTotal Distance
82.1016.1098.20
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