I Can Do Hard Things

September 2018

Previous MonthRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesToby's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek View
Graph View
Next Month
JanFebMarAprMayJunJulAugSepOctNovDec
2009201020112012201320142015201620172018
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
120.0518.50138.55
Weight: 0.00
Slow milesFast milesTotal Distance
5.001.006.00

I am definitely feeling better.  I decided to run harder and through in some strides.  Those strides really help me get my leg turnover going and more fluid.  Felt good.

TT:  53:19  AP:  8:47--9:43, 9:19, 8:38, 8:32, 8:30, 8:01

2x

squats

trx lunge

trx deadlift

trx row

fire hydrant hold

bicep curl

front raise

shoulder press

front fly

tricep dip

adductor hold

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
2.004.006.00

I slept in till 7:00am.  It was heavenly!  1.7 mile warm up to drinking fountain.  Strides at every other orange post.  Felt good...breathing kinda heavy, but that is probably from being sick.

TT:  51:48. AP: 8:30—-9:14, 8:52, 8:12, 8:17, 8:16, 8:02

30 minutes of lifting 

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
3.000.003.00

1 mile

all running was very EASY!

lunge matrix

squat

plank

dead lift

fire hydrant kick outs

calf raises

 

1 mile

1 set of the above

1 mile

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
10.000.0010.00

9.33 on the road (5 with Janice)  TT:  1:25:13  AP:  9:09  Legs felt heavy after getting them worked on yesterday.  Finished the last .7 on the TM.

3x

trx T

trx tricep

front raise

front row

shoulder press

bicep curl

LLL

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
8.000.008.00

6 miles with Jeanine and Heather.  TT:  53:15. AP:  8:53

Legs felt heavy.  2 more miles on the TM at home.

3x

Trx y

Trx tricep and bicep

Front and lateral raise

Bicep curl

Tricep kick back

Shoulder press

Calf raises 

Fire hydrant kick outs 

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
6.000.006.00

Walmart round about loop TT:  54:20  AP:  8:49 --9:23, 9:12, 9:01, 8:36, 8:18, 8:25

Felt good and was able to push on the long uphill.  Lots of foam rolling.

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
6.000.006.00

Benchmarks for hill sprints.  Ouch....it’s been awhile since I’ve done these.  My legs felt heavy on these and I was definitely in oxygen deficient!  But it’s over.

01/2018

1:46, 1:40, 1:38

1:19, 1:17, 1:14

09/10/18

1:38, 1:34, 1:35

1:13, 1:14, 1:12

Weight: 0.00
Comments(4)
Slow milesFast milesTotal Distance
5.000.005.00

I didn't sleep well last night and had to run EARLY!  As my training cycle will start soon, I'm giving each workout a purpose.  Yesterday was speed.  Today was recovery.  I only looked at my watch for mileage....not time.  I ran by feel.  

And I hit every sprinkler for 5 miles.  Ugh.  They were hard to see in the dark!

TT:  48:34  AP:  9:45

Lots of foam rolling

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
10.000.0010.00

8 miles with Janice (who was sore from running BCC on Saturday.).  It was warmer today than it has been.  TT:  1:12:08  AP:  9:03

2 more miles on the home TM to get my 10.

2x

walking lunges

dead lift

calf raises

trx side plank up downs

LLL

trx T's

trx tricep

bicep curl

front raise

lateral raise

shoulder press

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
0.000.000.00

yoga and a long nap

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
8.000.008.00

2 miles before meeting Heather and Jeanine. TT:  18:01  AP:  9:00

6 miles with Heather and Jeanine.TT:  48:33, AP:  8:45.  I forget to restart my watch, so it’s for 5.55 miles.  SUPER smokey outside.  These fires are getting closer and closer to home!

3x

Bosu squat with overhead press

Bohemian lunge

Dead lift

Fire hydrant kick outs 

Push up

2x

Trx row

Overhead press 

Trx tricep

Front raise

Fly

Bicep curl

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
4.000.004.00

I’ve had to run early every day this week.  I was so hammered this morning.  This was all I could squeak out.  Plus it was very smoky.

Pumpkin truck loop TT: 38:35 AP: 9:39. Tried to keep my HR under 155.

BYU Invitational today, but it was up at USU because of the smoke.  That’s a long drive for a 5k,

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
6.002.008.00

Hill repeats again today.

9/17/2018 1:29,1:25,1:29 1:08,1:08,1:07
9/10/2018 1:38,1:34,1:35 1:13,1:14,1:12

My last Mary Pulley hill was so HARD.  My quads were on FIRE.  My breathing was out of control.  So I was totally bummed to only see a 1:29.  Oh well....I'm definitely not dwelling on it.  Big improvement over last week.  Maybe I'll do drinking fountain sprints next week.

Finished the rest of my mileage on the home TM.  

2x

squats

walking lunges

LLL

adductor holds

plank

 

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
5.000.005.00

4 miles outside before I had to be home to get kids off to school.  Only had the HR screen on my watch.  I still ran too fast and my HR stayed in the high 140's.  TT:  40:12

1 more mile on the TM to get my 5 miles.  Very tight calves and plantar.  Lots of foam rolling

3x

trx crunch

trx side plank up/downs

trx row

trx triceps

front raise/lateral raise

bicep curl

shoulder press

tricep

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
5.006.0011.00

8 miles with Janice on the MCT.  I think my uber slow day yesterday paid off big today.  I was able to push the pace and keep up!  TT:  1:09:34  AP:  8:45  

 

Took a quick shower and a 20 minute nap.  Got the rest of my kids off to school.  Then I headed out to CC with Kelli and Shaneil  My legs were quite heavy the first little bit, but eventually got back into the grove.  I'm not used to so many hills.  6.15 miles  TT:  1:25:32  AP:  13:54  Elevation:  1339

(I'm only counting 3 of the 5 miles for running as the rest were hiking).

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
0.000.000.00

Yoga and a new pair of glasses.  Last time I bought glasses was 2011.  It's nice to be able to see.

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
6.000.006.00

4.4 miles outside.  HR was higher than it should be.  It's hard to keep it in the 140's.  TT:  46:00  AP:  10:27  HR  150

1.6 miles on home TM to get 6 miles

2x

lunge matrix

squats

calf raises

plank

fire hydrant kickouts

adductor holds

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
2.503.506.00

1.86 mile warm up to the drinking fountain.

3.5 mile tempo @8:15 (8:11, 8:08, 8:00, 3:57)

cooldown till hit 6 miles

Ran with Heather and had a great time!  I felt very good about this tempo.  VERY smoky outside again.  All soccer games are cancelled.  

Lots and lots of foam rolling.  Peroneal tendon is very tight.

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
5.002.007.00

  Mary Pulley 700 N
9/24/2018  
1:02, 1:03, 1:02, 1:02, 1:00, 1:01, 1:01, 1:02
9/17/2018 1:29,1:25,1:29 1:08,1:08,1:07
9/10/2018 1:38,1:34,1:35 1:13,1:14,1:12
1/1/2018 1:46, 1:40, 1:38 1:19, 1:17, 1:14

 

2.5 mile warm up.  8x700 N hill sprints.  I didn't feel death on these.  Probably because they are shorter than Mary Pulley, but I could continue to push and not die.  5.34 miles outside.  1.7 miles inside

 

 

Weight: 0.00
Comments(1)
Slow milesFast milesTotal Distance
4.000.004.00

Super slow Tuesday!  I love having “permission” to go as slow as I need on these recovery days.  

AP:  10:18. HR: 150–300north

It was cold this morning-42 degrees!  Capris and long sleeves!  Lots of feet strengthening exercises, rolling and stretching.

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
5.250.005.25

Janice was feeling sick, so we cut our run short this morning.  TT:  48:44  AP:  9:16

3x

trx lunge/deadlift

single leg squat to lunge

clams with band

side to side lunge with tricep

squat with bicep curl to tricep

paper plates

2x

trx T

front and lateral raise

bicept curl

shoulder press

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
5.100.005.10

300N AP:  10:07. 

Lots of foam rolling and stretching

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
9.200.009.20

No County Blvd-SR 92-Apline Hwy.  Goal was to keep HR low for the first 7.5 miles, then race pace for the last 1.5 miles.  Yikes!  My HR was was crazy high the entire time.

TT:1:30:50  AP:  9:52  Average HR: 162

10:07, 10:17, 10:16, 10:11, 10:10, 10:03, 9:55, 4:50 *8:31, 3:20* 3:06

I've been stretching and rolling my calves ever day...multiple times a day!  They feel much better.

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
120.0518.50138.55
Weight: 0.00
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com