I Can Do Hard Things

July 2019

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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: 37.00 Year: 873.25
2014 - Minutes Lifetime Miles: 28605.00
Slow milesFast milesTotal Distance
102.751.50104.25
Weight: 0.00
Slow milesFast milesTotal Distance
3.200.003.20

TT:  33:16  AP:  10:24

RECOVERY

Lots and lots of recovery.  I didn't wear my orthotics and the cuboid definitely bugged.  I felt very rusty and creaky.  Hamstrings still tight.

3x

Squat

Curtsy lunge

SL DL

Side plank with leg lift

Wall sit with ball abduction

fire hydrant

Hip drop on stair

Copenhagen

Clam

TRX bridge/hamstring

 

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
2.150.002.15

TT:  22:51  AP:  10:38  - 300 N

RECOVERY

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
5.000.005.00

TT:  46:29  AP:  9:17 - Manila Pond backwards

3x

Squat

trx lunge

trx DL

Monster walk

Hip hinges

Rectus femorus

C's

adductor squeeze

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
4.000.004.00

TT:  35:50  AP:  8:57 - Pumpkin truck

UNPLANNED TEMPO

60 minutes yoga

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
6.300.006.30

TT:  1:02:38  AP:  9:56 - walmart roundabout

3x

c's

trx bridge/hamstring

trx hamstring/adductor

hip flexor

foam roller abs

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
6.100.006.10

TT:  57:44  AP:  9:28 - MCT with Janice.  Legs felt VERY heavy

 

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
3.000.003.00

TT:  32:22  AP:  10:43  300 N

RECOVERY

3x

Foam roller abs

side lunge with slider

hip flexor

bohemian lunge

 

100 bridge

100 crunch

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
7.000.007.00

TT:  1:06:35  AP:  9:30 -- Walmart roundabout loop

I wanted to make this a fasterish run, but I was DYING trying to hold a 9:30 pace.  Yikes!

20 minutes yoga

3x

chest press

skull crusher

fly

seated row

tricep kickback

bicep curl

shoulder press

front/side raise

tricep with bar

push up

standing butterfly

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
0.000.000.00

STRENGTH and YOGA 

3x

Trx squats with bands

Monster walks 

Walking lunges

Abductor lifts

 

Squat with band and ball

SL bridge

Deals lifts

Triangles

 

30 minutes yoga

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
4.750.004.75

TT:  45:22 AP: 9:33

 

JUST RUNNING:)

 

I felt way better today than on Wednesday.  I should’ve brought water.

 

3x

Back lunge with slider

Foam roller abs

SL bridge 

Stair jumps

 

Tricep bar

Bicep

Front/side raise

Trx tricep

Trx W

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
4.300.004.30

TT:  43:12 AP: 10:03

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
6.000.006.00

TT:  56:01. AP:  9:15 —10:25, 9:20, 8:52, 9:17, 8:47, 8:43 (that 9:27 included a photo stop).

Ran with Janice and it was 72 degrees when we started.  But I felt great....best I’ve felt in awhile.  Super pleased with my times!!

 

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
4.000.004.00

RECOVERY

TT:  41:38. AP: 10:31

It was significantly cooler this morning.....hallelujah!  I felt stiff and creaky.  Shins tight.

I won’t be able to get as many extras this we as we have family staying with us.  Darn it :/

Chiropractor adjustment today.

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
4.300.004.30

TT:  39:37 AP:  9:13—10:04, 9:16, 8:51, 8:22, 3:01 Pumpkin truck loop

I was feeling slightly stressed last night and this morning, so I was grateful that I was able to run this morning.  Through in some surges down silo road and down pioneer house road.

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
7.000.007.00

TT: 1:10:26  AP: 10:03

Golf course-100 east.  I felt so clunky and had to put out so much effort for such a slow AP.

3x

Foam roller abs

Hip hikes on stairs

Side lunge with slider

Glute squeeze with ball and Superman 

Bohemian 

 

 

 

100 crunches 

100 bridges 

Adductor squeeze

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
6.000.006.00

TT:  57:26 AP: 9:33

I ran before, during and after Abby’s Steel Days 5k.  She ran a PR today-22:17!!!!  So proud of her.

I however felt like crap.  High hamstring bugging.

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
6.000.006.00

TT:  1:01:25 AP: 9:35 —golf course loop

Janice canceled, so I ran later and it was warm.  I didn’t feel like I was going to die.

3x

Squat

Side half plank with clam

SL bridge

Adductor pulses

Foam roller abs

Hip hikes

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
3.000.003.00

TT:  29:23 AP:  9:57

SO hot...blah!  I was not feeling any motivation this morning!  I had a chirpractor adjustment last week.  My ACL knee locked up again.

3x

side lunge with slider

back lunge with slider

SL DL

Ball obliques

LLL

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
5.800.005.80

TT: 57:48. AP:  9:58 --Discovery Park/Evergreen Park loop

SO HOT!  I had a few walk breaks during mile 5.  SWEATY!

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
0.000.000.00

Yoga

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
8.350.008.35

TT:  1:22:26 AP: 9:52–MCT loop

Meh...hot and muggy.  I’m so abnormally slow right now.

3x

Foam roller abs

Squat with ball

Triangles with band

Hammie rollout

Walking lunge

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
3.501.505.00

TT:  43:17. AP:  8:38 - 400's on the LP track with Janice.  It's been since 2014 that I've done speed work on the track.  I didn't sleep well last night because I was nervous.  I've been having serious thoughts regarding my running.  I'm wondering if my time is over...if I need to focus my efforts on other things.  But Janice texted, so I thought I would go.  I had NO expectations.  I was just going to run hard, but not all out. 

I'm feeling happy about this experience.  My times are SO MUCH slower than in 2014 (1:30's).  But I have a starting point and I don't feel injuryish.

1 mile WU - 8:48

6x400 (200 RI)

1:45, 1:52, 1:48, 1:50, 1:49, 1:49 (hard, but not death.  Could've done more)

CD till I hit 5 miles

3x

squat

eccentric hammie

RDL

60/60/60

foam roller abs

side lunges

1x hip work

LLL

clam

feet together clam

firehydrant

donkey kick

penguins

russian twists

bicycles

supine marching

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
3.000.003.00

TT:  31:41 AP: 10:32–new route straight through new neighborhood.  We were at Lagoon yesterday and I was so tired this morning.  So I started later and it was HOT!  But I felt alright.

 

3x

Trx w, bicep, tricep, t 

Shoulder press

Bar triceps

Bicep curl

Skull crusher

Lateral/front raise

Upright row

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
102.751.50104.25
Weight: 0.00
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