I Can Do Hard Things

American Fork Canyon Half Marathon

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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
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105.8713.10118.97
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Too lazy to get up early for a bike ride.  My kids are going to bed so late and getting up so darn early!!!

3x

walking lunges

dead lift

trx crunch

trx hammie/adductor

bicep curl to shoulder press

skull crusher

trx T

back row

bosu abs

band bicep

triangle

front raise

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Slow milesFast milesTotal Distance
6.430.006.43

LP Hwy - Walmart -bike trail-down silo road-pioneer house

TT:  55:28  AP:  8:38  --9:15, 8:57, 8:54, 8:29, 8:12, 5:17, **3:45**, 2:36

Pioneer House 1/2 mile spring PR - 3:45

This run went way faster than I planned.  Yeah!  High hamstring slightly pulling.

2x

walking lunges for 2 house

LLL

push up

Stretch and foam roll

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Crewing at Squaw Peak 50 today for Kelli S.  So fun and so inspirational!

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5.000.005.00

TT:  43:37. AP:  8:47--8:59, 8:57, 9:01, 8:36, 8:02-- pumpkin truck short cut--300 N

First 3 miles with Tim.  Last 2 miles solo.  Felt good!  I really need to lift more.  Summer training is hard.  Time is very short and my kids are up very early!

2x 

Walking lunges

Side lunge

LLL

Push-up 

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15 miles on the MCT--east.  TT:  1:01:53. MPH: 14.6

Wish I had more time to ride.  And to lift.

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Slow milesFast milesTotal Distance
7.460.007.46

TT:  1:05:26. AP:  8:49---9:29, 8:54, 8:49, 8:58, 8:42, 8:28, 8:20, 3:42

First 3 miles with Tim (pumpkin truck short loop).  Last 4 miles up Mary Pulley hill, 700 north, 200 east, 100 east, 300 north

So very tired and grumpy.  I don't like the heat.

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14.8 mile bike ride--east MCT.  I got a flat .2 miles from home.  TT:  59:35  14.9MPH

3x

bohemian lunge

dead lift

trx crunch

side lunge

bridge

trx side crunch

calf raises

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Slow milesFast milesTotal Distance
11.600.0011.60

I was having a hard time with my watch!  Paced Karen the last 5 miles of the UVM.  She was SO helpful to me during my OM training.  I was so excited that I could help her out.  She got a PR and a BQ.  

1.4 miles --13:11--9:44

3.7 miles--35:35--9:43

6.5 miles--1:00--9:15

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My ITB sersiously bugs after running on Saturday.  Probably a combination of the downhill and the longer miles.  My body does not like downhill!  So I rode my bike to have an extra rest day.  Very windy!

15 miles -- 1:01:17 --14.7 mph

3x

bohemian lunge

dead lift

trx crunch

side lunge

LLL

trx side crunch

calf raises

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Slow milesFast milesTotal Distance
7.000.007.00

Cool and rainy this morning--perfect weather! 

Up LP Hwy toward canyon and back.  TT:  1:01:09  AP:  8:44

9:22, 9:04, 8:59, 9:00, 8:12, 8:06, 8:21

2x

20 trx crunch

30 deadlift

30 squats

10 single leg squat on bosu to lunge

50 walking lunges

10 hammie roll out

LLL

LOTS of stretching and foam rolling

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15 mile ride on east MCT.  Finally broke 1 hour and I think it was I finally wore my cycling shoes.  TT:  59:53  MPH:  15.0

yoga

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We went to the Strawberry Days Rodeo last night.  I didn't get to bed till 11:30pm--2 hours later than normal.  I was hammered.  Slept

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LP Hwy to mouth of canyon.  TT:  1:01:01  AP:  8:43 --9:20, 8:55, 8:52, 8:45, 8:21, 8:24, 8:17  High hamstring pulling.

3x

bohemian lunge

dead lift

calf raises

trx crunch

side lunge

LLL

trx side crunch

hammie rollout on ball

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Slow milesFast milesTotal Distance
12.000.0012.00

MCT -- TT:  1:51:20  AP:  9:16 

9:51, 9:40, 9:36, 9:34, 9:22, 9:24, 9:17, 8:56, 8:53, 9:08, 8:42, 8:49

I was up all night waiting for kids to come home from various events.  So when my alarm went off at 5:45am, I literally rolled out of bed.  I sleep-ran the first few miles.

High hamstring pulling -- long stretch

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8.300.008.30

MCT loop -- TT:  1:14:58  AP:  9:03

9:30, 9:18, 9:07, 9:16, 9:04, 8:48, 8:54, 4:31, **3:54**, 2:31

I ran just slow/fast enough to keep the high hamstring happy.  I passed my daughter running the grinder with the team.  I'm SO not cool and only gave her a little wave (while inside I wanted to shout and give her big pump fists!!!)

3x

bohemian lunge

hammie ball roll out

LLL

Long stretch and foam roll

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8.300.008.30

MCT loop -- absolutely no mojo.  My high hamstring and ITB are bugging.  My body does NOT like downhill or fast running.  Sigh....  Still trying to decide if I should run the AF Half on Saturday.

TT:  1:17:03  AP:  9:17  9:50, 9:35, 9:31, 9:32, 9:23, 9:05, 8:55, 4:33, *3:54*, 2:41

LLL, B6 and lots of stretching and foam rolling

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I think my ITB and high hammie have been bugging because I've been running a bit faster and I'm not strength training as much.  Balance!  Next year, I am NOT going to run during the summer.  The heat is horrible.  It will become my off-season...ha ha!!

3x

trx lunge

trx dead lift

trx side plank

trx hammie/adductor

push up

side lunge

trx bridge to pull up

hammie roll out on ball

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Race: American Fork Canyon Half Marathon (13.1 Miles) 01:47:40, Place overall: 417, Place in age division: 58
Slow milesFast milesTotal Distance
0.0013.1013.10

TT:  1:47:40  AP:  8:13 --8:21, 8:30, 8:35, 8:11, 8:10, 8:07, 8:06, 7:50, 8:25, 8:06, 8:16, 8:15, 8:01

WOW, what a day!  I have had some high hamstring and ITB pain.  I was NOT excited to run this race.  I felt very unprepared.  But I got a text from our primary president (I'm her 1st counselor) who has breast cancer.  She asked me if I was running the race.  I knew I had to run and make a FAST attitude adjustment.

I took some Aleve on Friday night and Saturday morning and hoped that it would help any aches and pains.  I rode the bus solo while listening to a Trail Manner's podcast.  Accidently opened a porto-potty door with a dude in it.  It was quite chilly at the start--perfect!

I started with the 1:55 pacer, but he was talking too much.  So I slowly crept ahead of him, but constantly worrying I was going out too fast.  I really tried to keep my pace in check down the canyon, but in retrospect, I needed to pick it the pace.

I felt great exciting the canyon and enjoyed the AFHS drum line in the golf course section.  I just kept trying to pick off people.  I kept waiting for the WALL to come and the wheels to fall off.  But honestly, I felt really good until mile 12, then it was keeping the pukes in check.  

I REALLY loved the course finish.  It made the race feel so much faster.  Looking through my mile splits, my non-canyon miles were almost as fast as my canyon miles.  I ran significantly faster than I anticipated and my family didn't make it in time.  I was sad they weren't there.  I ran a course PR (previous PR was 1:48:24).  

We waited for my primary president and her family to finish the 5k.  It was emotional to see all her kids run in with her.  It is such a great race with a great cause AND I got to see SO many friends.

Half marathons are awesome!  I feel great aftwards and I even did a ton of yard work today!  If I had run a marathon, I would be passed out on the couch.  I need to do more halfs!

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Slow milesFast milesTotal Distance
8.200.008.20

Very easy recovery miles on the MCT loop.  First 1.5 miles with Tim.  My quads are still a bit sore, but everything else felt great!  This half marathon stuff is awesome!

TT:  1:19:16  AP:  9:40

3x

single leg squat

hammie roll out on ball

LLL

push up

Long foam roll and stretch

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0.000.000.00

3x

trx single leg squat

dead lift

trx crunch

curtsy lunge

trx side crunch

hammie roll out

calf raises

bicep curl to shoulder press

chest press

butterfly

seated row

skull crusher

trx row

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Slow milesFast milesTotal Distance
14.000.0014.00

5:00am run - aka, no mojo!  MCT.  Very heavy legs probably from lifting yesterday and left over from the race.  Blah....

TT:  2:08:50  AP:  9:12

10:02, 9:43, 9:24, 9:24, 9:16, 9:10, 9:12, 9:03, 9:02, 8:54, 8:57, 8:45, 9:00, 8:51

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50 bicep curls

50 tricep kickbacks

50 upright rows

50 skull crushers

50 reverse flys

50 skull crushers

50 front raise

50 hammer curls

Progressive:  squat to press, squat, mtn climbers, push up, reverse lunge, KB swing, sit up

Weight: 0.00
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Slow milesFast milesTotal Distance
10.580.0010.58

TT:  1:33:55  AP:  8:53  9:33, 9:18, 9:01, 8:58, 8:53, 8:55, 8:53, 8:44, 8:27, 8:13, 4:57

MCT

Felt much better on this run.  I definitely had a bit more spring to my step.  Long stretch and foam roll.

Weight: 0.00
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Slow milesFast milesTotal Distance
105.8713.10118.97
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