I Can Do Hard Things

July 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
Slow milesFast milesTotal Distance
124.8319.50144.33
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Slow milesFast milesTotal Distance
4.003.507.50

TT:  51:57  AP:  8:27  Drinking fountain sprints

6/15/18 7/2/18
6:41 (.86) (7:48) 6:27 (.87) (7:26)
6:40 (.87) (7:42) 6:29 (.87) (7:30)
   
3:32 (.46) (7:40) 3:30 (.46) (7:36)
3:33 (.46) (7:46) 3:28 (.46) (7:37)
2:02 (.28) (7:26) 1:59 (.27) (7:15)

6 miles on the road - 1.5 on the home TM

Whoa....that was way faster than last time.  I was in puke zone for the drinking fountain parts.  Feeling good about this.

Happy 14th birthday to my triplets.  Time to party.

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Slow milesFast milesTotal Distance
10.330.0010.33

TT:  1:36:00  AP:  9:18 700 N to Silo Road to Canyon Road to golf course to round about to Silo Road to pioneer house

9:47, 9:06, 10:18, 10:10, 9:02, 9:00, 9:09, 8:58, 8:45, 8:39, 3:02

Legs were TOAST by the end of this hilly run!

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Slow milesFast milesTotal Distance
8.000.008.00

6 miles with Heather and Jeanine  TT:  53:27 AP:  8:56---8:40, 9:01, 9:03, 8:57, 9:06, 8:37

2 miles on the home TM

2x

squats

bohemian lunges

60/60/60 

LLL

Firehydrant kick outs

calf raises

adductor holds

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Slow milesFast milesTotal Distance
12.500.0012.50

MCT solo.  73 degrees.  I'm reminded how just much I HATE hot weather running.  This run was miserable.  It was hot the moment I stepped out the door.  I was sweating buckets.  I took 3 salt pills and it wasn't enough.  Long stops at the water fountains and I even walked a hill.  Ugh.....

TT:  1:55:32  AP:  9:14 --9:48, 9:30, 9:10, 9:22, 9:16, 9:08, 9:10, 8:57, 9:03, 9:26, 9:01, 9:03, 4:22

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0.000.000.00

I decided to join Tim’s London work trip last week.  Today I went to Canterbury, Dover (White Cliffs), and Leeds Castle.  I probably walked 10-12 miles.

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Mandy and I went to Hampton Court Palace.  The kitchen garden was my favorite.  Probably walked 12-14 miles.

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Cotswolds....Stratford Upon Avon and Oxford.  This has been my favorite day.  I loved the small towns and cottages.  Probably 15 miles of walking.

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Slow milesFast milesTotal Distance
4.002.006.00

I got to sleep in today and I needed it!  Shopping around London...meh.  Not as fun.  Probably walked 10 miles.

1 mile warm up

4x5:00@7.0-7.3

RI: 2:00

Cool down till 6 miles

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Slow milesFast milesTotal Distance
3.003.006.00

Another sleep in day.  Heading to Winchester.

The little gym doesn’t have any fans.  I think I lost 10lbs in sweat!

1 mile warm up

5x5:00@7.3-7.5

RI 2:00

2x3:007.8-8.0

Cool down till hit 6 miles

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Slow milesFast milesTotal Distance
2.002.004.00

Mish mash of speeds.

2x400

1x8:00

1x5:00

Heading home today to see my babies.

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Slow milesFast milesTotal Distance
8.000.008.00

6.5 miles —Walmart round about/pioneer house—TT:  58:30 AP: 9:01—-9:27, 9:13, 9:08, 8:54, 8:39, 8:31, 4:36

This was SO hard.  My legs felt heavy (calves were crazy tight) and I was sweating like crazy.  The dog days of summer running.  Blah.....

1.5 miles on home TM.

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2x

Squats

Bohemian lunges

60/60/60 plank

Calf raises 

Adductor ball holds

Fire hydrant kick outs

LLL

Shoe lace hamstrings

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Slow milesFast milesTotal Distance
10.600.0010.60

MCT run with Janice.  TT:  1:35:22. AP:  8:58—9:39, 9:23, 8:55, 8:58, 8:46, 8:56, 9:10, 8:49, 8:38, 8:41, 5:18

I had my calves scraped and worked on yesterday and I could tell this morning.  I rode the struggle bus the entire way.  We stopped at every drinking fountain.  Every square inch of me was soaked with sweat.  HOT!!!!!!

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Slow milesFast milesTotal Distance
12.000.0012.00

9 miles on the road.  It didn’t feel as hot or humid today.  I ran by myself.  I gave myself permission to go slower and I felt SO much better!  And I took a ton of salt pills.

Up LP Hwy to SR 92 to Apline Hwy.  TT:  1:25:46  AP 9:20

Pick up cross country kid

3 miles on the TM

1x

Squats

Bohemian lunges

60/60/60 plank

Calf raises 

Adductor ball holds

Fire hydrant kick outs

LLL

Shoe lace hamstrings

 

 

 

 

 

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Slow milesFast milesTotal Distance
5.003.008.00

Dark o'clock this morning before Abby's 5k.  Drinking fountain sprints.

#1 to #2 - 6:30

#2 to #1 - 6:37 (whoa....I really fell way off here)

Murdock to Pumpkin truck - 3:31

Fire Hydrant to light - 3:27

Heather's house to home - 2:03

I knew my paces would be slightly slower due to the heat and it being pitch dark.  These felt incredibly hard.  Calves still tight.

 

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Slow milesFast milesTotal Distance
10.600.0010.60

10.6 with Janice on the MCT.  TT:  1:31:37  AP:  8:38 --I started my watch 1.2 miles late.  8:54, 8:37, 8:33, 8:36, 8:35, 8:33, 8:26, 8:25, 8:21, 3:24 (got overall TT and AP from Janice's watch).  

This is our fastest time together!  It was definitely hard, but the wheels never came off.  Hooray for a small victory once in awhile :)

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Slow milesFast milesTotal Distance
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2x

Squats

Bohemian lunges

60/60/60 plank

Calf raises 

Adductor ball holds

Fire hydrant kick outs

LLL

Shoe lace hamstrings

Weight: 0.00
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Slow milesFast milesTotal Distance
12.000.0012.00

Feeling very hung over from Pioneer Day an Cul-De-Sac of Fire.  It was humid and hot.  My only goal was was to finish today. Ugh....summer sweaties.

LP Hwy-SR 92-Alpine Hwy—TT:  1:39:52. AP:  9:26–10.6 miles

1.4 miles on the home TM.

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Slow milesFast milesTotal Distance
5.803.008.80

Drinking fountain sprints today.  The faster I went, the more my stomach revolted.  Glad that one is over.  Fastest times today.  Hooray for improvement!

Ran 2 cool down miles around the Timp Half finish and watched Janae run in.

TT:  57:02  AP:  8:26

 

Drinking Fountain Splits          
           
  6/4/18 - 57 degrees 6/15/18 - 57 degrees 7/2/18 - 57 degrees 7/21/18 - 70 degrees
7/28/18-70 degrees
DF #1 to DF #2 (red sign to rock pile) 5:43 (.70) (8:11) 6:41 (.86) (7:48) 6:27 (.87) (7:26) 6:30 (.87) (7:34) 6:23 (.87) (7:20)
DF #2 to DF #1 7:04 (.90) (7:52) 6:40 (.87) (7:42) 6:29 (.87) (7:30) 6:37 (.87) (7:40) 6:26 (.87) (7:25)
           
Murdock Dr tp Pumpkin Truck Light   3:32 (.46) (7:40) 3:30 (.46) (7:36) 3:31 (.47) (7:34) 3:26 (.46) (7:28)
Fire Hydrant to Temple Light   3:33 (.46) (7:46) 3:28 (.46) (7:37) 3:27 (.46) (7:35) 3:27 (.46) (7:36)
Heather's House to Church Light 2:00 (.27) (7:23) 2:02 (.28) (7:26) 1:59 (.27) (7:15) 2:03 (.28) (7:29)  

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5.003.008.00

There was nothing good about this run.  I shouldn't have EVEN attempted another speed work session since I did one on Saturday.  I know better than that.  But I did and now my hamstring is crazy tight.

6x800 on MCT

3:48, 3:54, 3:59, 3:59, 3:54, 4:06  Those times are SO much slower than they should've been.  oh well.  I'm not going to fret.  

8 miles total.  Then off to Lagoon....ugh....

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Slow milesFast milesTotal Distance
12.000.0012.00

9 mile loop with an out/back. TT:  1:41:30. AP:  9:43

1.5 miles on the home TM to make 12 miles.

 

We are going on trek later this week, so I’m trying to get as many runs in as possible before I go.  But my legs were heavy today.  And I’m tired.

Weight: 0.00
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Slow milesFast milesTotal Distance
124.8319.50144.33
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