I Can Do Hard Things

American Fork 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: 0.00 Month: 82.80 Year: 1452.62
2014 - Minutes Lifetime Miles: 28605.00
Slow milesFast milesTotal Distance
110.4042.60153.00
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Slow milesFast milesTotal Distance
5.504.5010.00

2 mile warm up

2 x .75 @ 7.5mph (8:00)

.25 RI

4 x .50 @ 7.6mph (7:53)

.25

1.25 mile RI

4 x .25 @ 7.7mph (7:47)

.25 RI

Cool down till hit 10 miles.

Not quite what I was hoping for....hip flexor was bugging.  I hopped off a lot during the RI.  This hip is my worst enemy.

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Slow milesFast milesTotal Distance
6.002.008.00

2 miles on home TM @10:00

Run daughter to CC practice

5 miles on road.  CC practice ended early and had to hurry home TT:  44:51 AP: 8:58

1 mile on home TM @10:00

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Slow milesFast milesTotal Distance
4.004.008.00

TT:  51:22 AP:  8:34

2 mile warm up to drinking fountain

sprint to next drinking fountain (5:43-.70 miles)--watch issues, probably closer to .9 miles

drinking fountain

.63 mile recover

.90 mile sprint to drinking fountain (7:04)

drinking fountain

.21 (1:54) recovery

1 mile sprint (7:53)

1:38 recovery to light

.27 mile (2:00) from Heather's house to stop sign

2 miles on home TM at 10:00

lunges, squats, planks, LLL, fire hydrants

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0.000.000.00

3x

Trx lunge
Trx dead lift
Trx row
Trx crunch 
 
Shoulder press 
Bosu crunch
Fire hydrant kick outs
Tricep dip
LLL
 
Bicep curl
Figure four
Calf raises
Triangles 
Donkey kick

Weight: 0.00
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Slow milesFast milesTotal Distance
6.003.009.00

7 miles on MCT - TT:  1:00:47  AP:  8:41 (9:19, 9:04, 8:41, 8:46, 8:15, 8:21, 8:15).  I should probably expand my running routes, but the MCT has drinking fountains.  And its hot.

2 miles on home TM at 10:00

Lots of stretching and foam rolling.  Hip flexors VERY tight.

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Slow milesFast milesTotal Distance
7.006.0013.00

6 miles with Jeanine TT:  51:44 AP: 8:39 (8:28, 8:37, 8:30, 8:38, 8:42, 8:48)  I could totally feel my hip today.  Grrr.....

7 miles on my home TM at AP 10:00.  Hip felt better.

Lots of stretching and foaming afterwards.

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Slow milesFast milesTotal Distance
10.600.0010.60

Very VERY easy on the MCT.  It was crazy busy on the canal today!  TTT:  1:42:34  AP: 9:42

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Hip still achy, hence an extra rest day.  It's been awhile since I've taken an extra day off.

3x

bicep curls on bosu

bentover row

side plank clams

single leg bicep curl

reverse fly

lunges on bosu

trx crunch

LLL

side plank

adductor hold

fire hydrant kickout

 

PM:  50 minute pilates class

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Slow milesFast milesTotal Distance
4.000.004.00

 

I thought I would test out the hip.  6.0mph on the home TM.  Focused on pulling the rope and cadence.

2x (one before and one after)

bohemian lunge

single leg squats

banded SLOW clams-feet together/up down

banded weight squats with pulse

trx mountain climber

trx side plank up/downs

adductor hold

 

50 minutes Pilates class

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Slow milesFast milesTotal Distance
10.600.0010.60

TT:  1:34:28 AP:  8:52—9:26, 9:15, 8:55, 8:55, 8:44, 8:41, 8:47, 8:49, 8:35, 8:42

Sweaty Betty!  With Janice.  It was fun to hear about her 50 mile race.  Hip flexor pulled as we got faster.

50 minutes Pilates class

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Slow milesFast milesTotal Distance
3.003.006.00

TT:  52:19  AP:  8:34

Drinking fountain speed work.

DF #1 (red sign) to DF #2 (rock pile) - 6:41 (.86 miles)

DF #2 (rock pile) to DF #1 (red sign) - 6:40 (.87 miles)

Murdock Drive to Pumpkin Truck Stop Light - 3:32 (.46 miles)

Fire Hydrant to Temple Light - 3:33 (.46 miles)

Heather's House to Church - 2:02 (.28 miles)

 

Bohemians-60/60/60 planks-firehydrant kick outs

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Slow milesFast milesTotal Distance
9.000.009.00

5 miles slow walk/run with Collette 

4 miles on the home TM between running kids to practices

Everything was slow and everything felt good.

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Slow milesFast milesTotal Distance
3.503.006.50

LP Hwy —Walmart roundabout-silo road-pioneer house 

TT:  56:37 AP:  8:45—-9:33, 9:10, 8:58, 8:22, 8:07, 5:37, *3:48*, 2:59

Legs felt heavy the first few miles.  I finally got off the MCT and I need to do that more often....get some more hills.  Pioneer house sprint wasn’t super fast, but considering my miles before that were fast, I was pleased with it.

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Slow milesFast milesTotal Distance
2.004.006.00

TT:  50:35  AP:  8:26 -- 9:04, 8:52, 8:15, 8:15, 8:04, 8:02

MCT with Janice.  Wowzer, when I saw the 9:04 mile split up the HILL, I knew it was going to be a fast day.  Everything felt good.  I'm feeling slightly more confident about Saturday.

2x

bohemian

60/60/60

Adductor hold

firehydrant kickouts

calf raises

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Slow milesFast milesTotal Distance
2.000.002.00

2 very easy shakeout miles on the home TM.

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Race: American Fork Half Marathon (13.1 Miles) 01:48:12, Place overall: 525, Place in age division: 66
Slow milesFast milesTotal Distance
0.0013.1013.10

 

TT:  1:48:08 AP:  8:15—8:14, 8:38, 8:30, 8:08, 8:07, 8:02, 8:26, 8;09, 8:14, 8:15, 8:20, 8:34, 8:01

A neighbor, Roy, has prostrate cancer.  His daughter used to babysit for us a ton and we are very close to their family.  His kids made a team for this race.  It is always fun to run for a bigger cause.

I was unsure how this race would go.  I’ve been doing speed work since May, but I wasn’t sure if I was in PR shape.  I took the canyon easy (8:18)...maybe too easy....then tried to maintain during the flat portion (8:12).  The last few miles hurt and I was in puke zone.  But I was only 31 seconds off my course PR.  I was sad that I didn’t get the PR, but pleased with my speed progress.

I love the experience of this race.  I saw lots of friends and my kids came!  I took a long nap afterwards.  That 3:30am wake up time is brutal!

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Slow milesFast milesTotal Distance
8.000.008.00

Calves are crazy tight after the race!!!  Ouch!  Ouch!  Ouch!

TT:  57:45. AP: 9:28 on the MCT.  Very easy and chill today!

Pick up kid from cross country.

2 miles on home TM.  Very easy.

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squats

walking lunges

trx crunch

trx side up/down planks

adductor squeeze

LLL

 

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Slow milesFast milesTotal Distance
10.600.0010.60

MCT with Janice.  We both rode the struggle bus today.  It was hot and my legs were HEAVY!  We even had a few walk breaks.

TT:  1:38:29  AP:  9:16--10:08, 9:34, 9:14, 9:18, 9:11, 9:01, 9:12, 9:29, 9:04, 8:47, 5:26

2x

Bohemian lunge

calf raises

60/60/60

LLL

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Slow milesFast milesTotal Distance
8.000.008.00

6 miles with Heather and Jeanine.  TT:  53:44 AP:  9:02 --8:45, 8:44, 9:08, 9:05, 9:16, 8:44

2 miles on the home TM

2x

squats

walking lunges

60/60/60 planks

LLL 

adductor hold

Weight: 0.00
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Slow milesFast milesTotal Distance
10.600.0010.60

Solo MCT

TT:  1:34:01. AP:  8:52–9:44, 9:20, 8:56, 8:59, 8:53, 8:38, 8:38, 8:43, 8:33, 8:24, 5:07

Cooler.  Heavy legs

Weight: 0.00
Comments(1)
Slow milesFast milesTotal Distance
110.4042.60153.00
Weight: 0.00
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