I Can Do Hard Things

Utah Valley 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: 0.00 Year: 1008.65
2014 - Minutes Lifetime Miles: 28605.00
Slow milesFast milesTotal Distance
41.4039.3080.70
Weight: 0.00
Race: Utah Valley Marathon (26.2 Miles) 04:05:37
Slow milesFast milesTotal Distance
0.0026.2026.20

TT:  4:05:38  AP:  9:19 (9:19, 9:08, 9:11, 8:51, 9:06, 9:12, 9:06, 9:25, 9:29, 8:55, 8:56, 9:18, 8:59, 9:17, 9:21, 9:37, 9:28, 9:16, 8:57, 9:22, 9:16, 9:33, 9:41, 10:30, 9:35, 9:32, 3:04)

Karen asked me to join her on her 20th marathon.  Since I was already trained I decided to run.  I saw Lowell and Smooth on the bus.  It was wonderful to catch up!

Karen and I started together, but she left me around mile 2/3 and I didn't see her again till the finish.  I knew I wouldn't PR on this course, but I definitely underestimated the hills.  I really enjoyed the scenery and felt like I ran smart.  Nutrition and water intake was 100% on point.  We had cool and overcast weather....even a tailwind.

I was leap frogging with a young girl.  I noticed she started to fall behind a bit and motioned for her to run with me.  I ran the last 3-4 miles with her and we finished together.  We didn't talk a lot, but it was nice to have the company.  I saw Pam Bodtcher at the finish.  She said, "you make running marathons look so easy."  That was very nice of her to say.  Tim and Carter came after the race.

This was a small race...only had 900 runners for the marathon.  I had a really great experience (the cool weather was a major factor).  I ran the same exact time at Mt Charleston.  It is time to go back to the drawing board for training though.  I'm no where near a BQ.

Weight: 0.00
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Slow milesFast milesTotal Distance
4.000.004.00

4 miles on the home TM - RECOVERY/STRENGTH

TT:  39:10  AP:  9:48

Lifted first then ran.  Legs were toast by the time I started to run....not good.  Very stiff and creaky.  Peroneals bugging.

3x

bridge

adductor squeeze

push up

clam

calf raises

squat with overhead press

low squat slide with band

SL DL

backwards lunge

SL squat

sumo squat

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
0.000.000.00

STRENGTH/YOGA

Legs very sore from yesterday

3x

trx crunch

trx side plank up/downs

shoulder press

front/side raise

bicep

tricep

trx row

trx tricep

trx bicep

trx T

bicycle

superman

plank slide

tricep dips

calf raises

adductor squeeze

Weight: 0.00
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Slow milesFast milesTotal Distance
5.400.005.40

Backwards silo route--RECOVERY

TT:  55:26  AP:  10:18 (10:46, 10:27, 10:20, 10:00, 9:53, 3:58)

Weight: 0.00
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Slow milesFast milesTotal Distance
8.000.008.00

8 miles on home TM - RECOVERY

TT:  1:23:34  AP:  10:27

My legs feel like trash.  It would have been foolish to try any speed work (high hamstring and peroneals still bugging).  So I checked my ego at the door and just ran really slow. 

3x

squats

walking lunges

clams

foam roller abs

Weight: 0.00
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Slow milesFast milesTotal Distance
7.000.007.00

7 miles on home TM - SHORT/EASY TEMPO

TT:  1:07:45  AP:  9:41

I wanted to do a little speed to try and shake the rust from my legs.  

3 mile WU

3 mile tempo (6.3-6.7)@ 9:31-8:57

1 mile CD

High hamstring still bugging, but peroneals felt way better.

Long foam rolling/stretching session.  100% on EXTRAS this week.

Weight: 0.00
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Slow milesFast milesTotal Distance
10.000.0010.00

10 miles on home TM-LONG WITH EASY TEMPO

TT:  1:36:05  AP:  9:36

4 mile WU @ 10:00/9:50

Pick up CArter from basketball

4 mile tempo @9:30/8:55

CD till hit 10 miles

Legs still feel very heavy.  High hamstring still bugging.

3x

bridge

adductor squeeze

clam

foam roller abs

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
0.000.000.00

STRENGTH/YOGA

3x

split leg lunge

hammie roll out

paper plates

monster walk

plank row

copenhagen addcutor

squat on bosu

pullover on bosu

trx row

trx tricep

trx bicep

trx W

bicycle

foam roll/stretch

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
5.000.005.00

5 miles on home TM--RECOVERY

TT:  49:22  AP:  9:52

3x

side lunge

SL squat to lunge

shoe laces hammies

push ups

adductor squeeze

Weight: 0.00
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Slow milesFast milesTotal Distance
2.000.002.00

2 mile shake out run on home TM - SHAKEOUT

TT:  19:16  AP:  9:38

Yoga

Weight: 0.00
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Race: AF Canyon (13.1 Miles) 01:47:50, Place overall: 522, Place in age division: 36
Slow milesFast milesTotal Distance
0.0013.1013.10

TT:  1:47:50  AP:  8:13 (8:25, 8:27, 8:29, 8:14, 8:12, 8:03, 8:25//, 7:48, 8:21, 8:20, 8:35, 8:24, 7:45)

I wasn't sure what to expect from this race since I have just run two marathons.  I feel like I've barely run since Utah Valley, so I was just happy to be here today.  Collette texted me last night about going to the race together.  What a great surprise!  We rode the bus up together.

I started very slow because I didn't want to Fly 'n Die.  I kept holding back and wish I wouldn't have.  I missed my course PR by 10 seconds :(  I dropped by GU somewhere and had to stop at the mile 7 aid station.  It totally cost me 20-30 seconds to open my GU and eat it (and it was a gross flavor).

Once I excited the canyon, I decided to push as hard as I could.  My first half of the race, my AP was 8:16 (down the canyon).  My second half of the race, my AP was 8:11 (flat).  I need to be a better down-the-canyon runner.  I saw an aquaintance about mile 12.  She kinda drives me crazy and I went right past her.  I knew I had to go to puke zone to keep her at bay.  It was my fastest mile of the race.  

I hung out in the finish chute for a minute to video Collette coming in.  I saw lots of friends!  Then Carter started his 5k.  He only wanted to run it to get the free Kneaders french toast.  He did a great job!  6th in his AG.

Post race, I'm feeling quite sore.  I must have run harder than I was in shape for.  I'm pleased with my time all things considered.  But I'm ticked I missed my course PR by 10 seconds (I should've looked up that PR time before the race).

I need to decide if I want to run St George.  Today is maybe not the day to make that decision :)

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
41.4039.3080.70
Weight: 0.00
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