I Can Do Hard Things

The Haunted Half Provo

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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
114.4025.50139.90
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Slow milesFast milesTotal Distance
5.002.007.00

  Mary Pulley 700 N
10/1/2018  
1:04, 1:01, 1:01, 1:00, 1:00, 1:01, 1:01, 1:01, 1:02
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

 

My legs and lungs were BURNING this morning.  That was hard!  5.1 miles on the road, 1.9 miles on the TM for a cooldown.  DONE!

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3.000.003.00

3 easy miles while Abby was at XC.  Back to TRX with Heidi!  I’m going to be sore for awhile.  Last time I did her class, I was in such good shape!  Here to correcting muscle imbalances!

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Slow milesFast milesTotal Distance
10.600.0010.60

Goal was to keep the run in the 9:05-10:30 range.

TT:  1:40:06  AP:  9:27 on the MCT solo.  I was SO unbelievably sore from yesterday's lifting session.  I also took a long nap this morning.

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Slow milesFast milesTotal Distance
8.000.008.00

6.2 outside in the rain - 1100 East

TT:  57:10  AP:  9:16--9:50, 9:40, 9:38, 9:07, 8:48, 8:45

My legs were slightly stiff the first few miles, but eventually calmed down!

1.8 miles on home TM to get 8 miles for the day.

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Slow milesFast milesTotal Distance
4.004.008.00

Tempo with Heather on MTC (cool down on 300 N).  

1.9 WU

3.7 tempo (goal was 8:15-8:30).  (Actual was 8:10, 8:10, 8:06, 5:38)

Cool down till hit 8 miles.  

The tempo miles were hard, but I wasn’t in death mode.  Weather was perfect!  45 degrees ad overcast.  Very fallish.

 

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5.003.008.00

Drinking Fountain Sprints

Not quite as fast as I was hoping for.  I did run VERY early and I do think that doing it in the dark made a difference.  I'll probably do these for the next few weeks.  

Drinking Fountain Splits          
           
  6/15/18 7/2/18 7/21/18 7/28/18 10/8/18
DF #1 to DF #2 (red sign to rock pile) (.87) 6:41 6:27 6:30 6:23 6:34
DF #2 to DF #1 (.87) 6:40 6:29 6:37 6:26 6:31
           
Murdock Dr tp Pumpkin Truck Light (.46) 3:32 3:30 3:31 3:26 3:25
Fire Hydrant to Temple Light (.46) 3:33 3:28 3:27 3:27 3:25
Heather's House to Church Light (.27) 2:02 1:59 2:03  

1:59

 

 

 

3x

trx lunge

trx dead lift

trx hamstring curl

trx crunch

trx bicep curl

trx tricep

trx W

trx squat

push ups 

adductor hold

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Slow milesFast milesTotal Distance
6.700.006.70

Designated slow day.  My loop was longer than I had anticipated and had to speed up at the end to get home in time.  TT:  1:06 AP: 9:52 HR: 156

I got lazy and took a nice fall in front of the high school.  Banged up my knee good.

90 minutes of TRX

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3.504.508.00

Warm up to drinking fountain (1.7 miles).  4.5 mile tempo.  Cool down till I hit 8 miles.  

The forecast said heavy rain this morning, so I prepared to run on the TM.  But when I looked outside, it wasn’t raining.  

HM pace:  8:15

M pace:  8:23

I would be happy with anything in between there.  But I felt like crap.  My legs were heavy from TRX.  Got through the warmup and made up every excuse to cut the workout short. I ended up doing the whole thing and hit my times, but I felt like death.  It was so dark and was really raining hard by now.  

8:13, 8:13, 8:15, 8:06, 4:13

20 minutes of Trx .

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90 minutes TRX

I have a sweet bruise on my knee from my crash on Tuesday.  It is still very sore.

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12.300.0012.30

1.75 miles before I met Heather.  TT:  16:34  AP:  9:26

10.6 miles with Heather on the MTC.  TT: 1:36:02  AP:  9:04  HR 165 --9:32, 9:27, 9:09, 9:15, 9:03, 9:07, 9:03, 9:02, 8:37, 8:37, 5:06

Felt great!  Lots of foam rolling.

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3.200.003.20

Easy miles with Abby around Las Vegas.  It was HOT!  Every house looks exactly the same and we got turned around.

TT:  29:09 AP: 9:07 HR: 151

Knee is very stiff...probably because I’ve been riding in a car forever.

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Slow milesFast milesTotal Distance
4.000.004.00

4 miles with Abby on the beach path.  Very pretty, but very sandy and humid.  

TT:  37:12. AP:  9:17

Off to Sea World!

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4.000.004.00

Another easy 4 miles with Abby along the beach path.  TT:  34:16. AP:  9:07.

Our stay in San Diego is coming to an end.  We’ve had so much fun at this beach house playing.  We are heading into Mexico today to help build an orphanage.  We’ve never done anything like this before.  It won’t be resort style living...actually, we’ll be in the ghetto at a camp ground (since the orphanage isn’t done yet) (and it’s not safe to run!!!!).  I’m excited to play with the kids and my hope is that my children will appreciate all the blessings they have.

We hope to make it back into the USA in a few days!

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3.003.006.00

We made it back safetly into the USA.  Our humanitarian trip building orphanges was amazing!  We plan to do it again next year!

I wasn't sure how my run was going to go today (or even it my legs remembered how to run).  But I felt great.  My knee was still stiff (but no pain).  I did get an xray on it today.  Dr Rich thought it was just a bone bruise. 

TT:  51:43  AP  8:37 -- 9:08, 9:20, 9:01, 8:19, 7:55, 7:55

It's been awhile since I've hit a 7MM.  

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Up/down 1100 East in the very early dark morning.  My husband snored all night and I didn’t sleep well (and was feeling frustrated).

Recovery run.  Calves tight

TT: 1:18:43. AP: 9:50

TRX -90 minutes 

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6.000.006.00

I felt like crap this morning.  My legs were heavy and slow.  I tried doing orange stick pick ups, but they weren't having it.  I'm guessing they were sore from TRX and from having a massage yesterday.  Better take those easy days EASY!

TT:  55:02  AP:  9:03--9:38, 9:29, 8:54, 8:54, 8:39, 8:41

Lots and lots of stretching and foam rolling.

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Yoga and foam rolling

90 minutes TRX

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Slow milesFast milesTotal Distance
3.000.003.00

Easy shake out run.  TT:  31:17  AP:  10:18  HR:  165.

MEh.....

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Race: The Haunted Half Provo (13.1 Miles) 01:51:28
Slow milesFast milesTotal Distance
4.109.0013.10

I used this race as a test to see where my fitness is at.  I was disappointed at my time, but the effort was there.  My legs were still sore from TRX on Thursday.  My HR during yesterday's shakeout run was sky high.  (I was running a 10:18mm and my HR was a 165bpm. ) 

I'm not sad or sulking.  It is what it is....time to put in some work.  I was miffed that my hands were super sweaty while I was trying to get my GU opened at mile 8.  I had to stop for a second and then they didn't have water out.  

The hills during the last 2 miles were yucky.  My HR was in the 190's at that point and I thought I was going to barf.  I had to walk for a minute.

Time to recover and move on.  If I do this race next year, it will be for FUN (not for racing).

TT: 1:51:28  AP:  8:28 -- 8:16, 8:07, 8:06, 7:59, 8:12, 8:26, 8:12, 8:23, 8:39, 8:16, 8:41, 9:13, 9:24, 1:28

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TT:  1:09 AP:  10:33. HR:  151–Ran by Harold the chicken/Snuck Farm to AFHS.

Very very slow and low HR (not quite as low as I wanted).  Recovery...recovery.  6.5 out in the roads and 1.5 on the TM.

Lots of foam rolling 

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5.000.005.00

TT:  49:28. AP: 9:58–MCT loop down silo road 

It was definitely chilly and windy this morning!  Winter is coming.  Hamstrings still very tight and achy, but better than yesterday.  Slow running for the next few days.

90 minutes TRX.

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Brrr....winter is here!  I kept my gloves on the entire run!  Gerald the chicken route-AFHS.  I felt so much better this morning!  

TT: 1:06:51. AP: 9:26–7.1 miles

.9 miles on the home TM

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Slow milesFast milesTotal Distance
114.4025.50139.90
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