I Can Do Hard Things

November 2015

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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 

Salt Lake City Full Marathon

2013 - 4:23:03 

Ogden Marathon

2012 - 3:58:35**

2013 - 4:17:20

2014 - 4:02:51

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 Time)

Timp Half Marathon

2012 - 1:47:18 

Utah Valley Half Marathon 

2011 - 1:55:00 

St George Half Marathon

2012 - 1:55:00

2013 - 2:03:00

2014 - 1:46:00

2015 - 1:48:00

Dogtown Half Marathon

2012 - 1:52:14

Salt Lake City Half Marathon

2012 - 1:51:00

2014 - 1:44:01

Top of Utah Half Marathon

2010 - 1:48:20 

Top of Utah Marathon

2014 - 4:09:27

Rex Lee 10K

2011 - 52:03

2012 - 52:23 

Pioneer Day 10K

2010 - 49:31** 

Goblin Valley 50K
 
2014 - 5:58
 
Antelope Island 50 Mile
2015 - 10:10:00

**Personal Best 

 

 

Short-Term Running Goals:

2016 Tentative Schedule

 

Long-Term Running Goals:

To qualify for Boston

Run a 100 mile race

Personal:

Married for 17 years. I have 12 year old triplets and a 8 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: 26.00 Month: 114.00 Year: 1487.34
2014 - Minutes Lifetime Miles: 28605.00
Slow milesFast milesTotal Distance
42.870.0042.87
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Slow milesFast milesTotal Distance
3.670.003.67

Battle Creek - 3.67 miles - 1:24 - 1600 ft elevation (it seemed like a lot more than Grove Creek) - Peroneals are bugging

 

3x

walking lunges

side to side lunges

bohiem lunges

side to side squats with band

LLL

push up

donkey kick

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0.000.000.00

15 minutes on stair mill till spin started

45 minutes spin class

3x

overhead press

fly

skull crusher

butterfly

single leg overhead press

Bosu push up

front raise

front row

calf raises

tricep with bar

triangles

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0.000.000.00

30 minutes on step mill waiting for Jeanine.  Jeanine was super nice for letting me tag along for her glute workout.

hip thrusters

dead lifts

curtsey lunges

hack squat

donkey kick on pulley machine

walking lunges

leg press

step ups

side to side jumps with band

side to side squat with band

one legged bridge

 

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Slow milesFast milesTotal Distance
2.000.002.00

2 min run/3 min walk – 25 minutes – focused on lifting my knees and relaxed arms

 

3x

 

elbow/knee

donkey kick

curtsy lunge

single leg bridge

hip hike

clam

 

Really focused on squeezing the glute and making it burn.

 

Long stretch and foam roll

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40 minutes - 4.5 miles on step mill

scraping by Josse on calves/hammies/adductor...ouch!

3x

overhead press

fly

skull crusher

butterfly

single leg overhead press

hammer curl

front raise

front row

calf raises

tricept with bar

triangles

Weight: 0.00
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Slow milesFast milesTotal Distance
5.000.005.00

Grove Creek with Kelli S.  She was just the dose of wonderful I needed this morning!  I felt like I worked hard, but wasn't dying.  We had a great chat and saw lots of people running/hiking.

It was cold and snow was on the ground past the bench, but everything else was great!

5 miles - 1:45 - 1900 ft elevation

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Slow milesFast milesTotal Distance
3.000.003.00

3 miles - hiked the 3 mines in Lambert Park - 876 feet elevation - felt easy for once

ran a few times on the way down and around the park - meh.....

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45 minutes - 5 miles on the stair mill - easier than normal - sweat fest!

3x

walking lunges

hip hike

side to side lunges

dead lifts

donkey kick with ankle cuffs

side to sdie squat with ankle cuffs

one leg bridge

LLL

clams

adductor machine at gym

abductor machine at gym

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Stupid fire alarms started chirping at 5:30am this morning.  Seriously.....

 

Spin class....so hot!

3x

adductor/abductor machine

Leg press

Calf raises 

hammie roll out on ball

triangle

hip hike

front raise

frog pumps

single leg overhead press

push ups on Bosu

tricep

single leg overhead press

overhead press

fly

skull crusher

butter fly

front row

 

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Slow milesFast milesTotal Distance
2.500.002.50

2.5 miles - 30 minute run - (2 min run-incline 3.........3 min walk-incline 6/7 ) 

3x

squat with bar

bohiem lunge

curtsey lunge

LLL with band

clam with band

plank

Weight: 0.00
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Slow milesFast milesTotal Distance
2.500.002.50

Trail hike didn't work out this morning.  2.5 miles on the home TM (2 min run-3 incline/3 min walk 6 incline).  30 minutes

 

3x

walking lunges

single leg dead lifts

side to side lunges

side to side squat with band

one leg bridge

hammie roll out on ball

ball squat with band

donkey kick

LLL with band

clam with band

hip hike

frog pumps

curtsey lunge

Weight: 0.00
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Slow milesFast milesTotal Distance
2.750.002.75

2.75 miles on home TM (3 min run/2 min walk) all at 3 incline-30 minutes 

3x

Overhead press

Fly

Skull crusher

Butterfly

Single leg overhead press

Hammer curl

Front raise

Front row

B6

Tricep with bar

Triangles

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Slow milesFast milesTotal Distance
1.300.001.30

15 minutes before power pump (2 min walk/3 min run) lots of incline

Power pump-walking lunges 

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0.000.000.00

45 minutes on the step mill talking to my neighbor

leg press

calf raises

adductor machine

abductor machine

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Slow milesFast milesTotal Distance
2.750.002.75

PT - another gait analysis.  Arms were slightly better, but I still need to pick up my knees.  Adductor/hammie talk....it will never go away.

 

30 minute run outside (2 min walk/3 min run).  It's been a long time since I've run on the road.  My son had early morning basketball practice, so I ran while he was getting ready.

3x

walking lunges - so sore from Tuesday

hip hike

LLL with weight and band

clam with weight and band

single leg overhead press

single leg hammer curl

tricep with bar

butterfly on ball on tummy

overhead press on ball

seated fly

front raise

T

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Slow milesFast milesTotal Distance
0.000.000.00

Skiing at Snowbird.  I haven't done a lot of side to side movements, so my hip was VERY tired by the end of the day.

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Slow milesFast milesTotal Distance
3.000.003.00

3 miles on the road - 34 minutes.  It was definitely chilly out!  1 min walk/4 min run

3x

walking lunges

dead lifts

curtsy lunges

plank - knees to elbows with paper plates

plank - windshield wipers with paper plates

 

Adductor/hammie were definitely aggrivated - maybe from skiing?

 

Long stretch and foam roll

 

Weight: 0.00
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Slow milesFast milesTotal Distance
5.000.005.00

Grove Creek - the 2 miles up to the bench were beautiful.  But the .5 past there was very icy and slow.  SO SO SO icy.

Ran most of the way down. 2000 of elevaton 1:32:02

 

3x

clams

LLL

B6

Planks - knees to elbows on plates

planks - windshield wipers on plates

fire hydrant

single leg bridge

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Slow milesFast milesTotal Distance
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15 minutes on stepmill before power pump.  1 min hard/1 min easy

power pump - walking lunges

long stretching session

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Skiing with the family at Snowbird.  It was definitely more swears than smiles.

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Slow milesFast milesTotal Distance
3.400.003.40

3.4 miles in the Cliff Lodge fitness center.  It was SO small and SO HOT.  Mix between inclines and speed. 35 minutes

We had a yummy dinner on the top floor of the Cliff.  Great day!

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45 minutes on the step mill - 20 minutes of intervals

15 minutes walking on the TM chatting with Kellie T.  Really good to catch up with her!

 

3x

squats on the smith machine

planks

leg press

calf raises

adductor/abductor

hamstring machine

 

long stretch and foam roll 

Weight: 0.00
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Slow milesFast milesTotal Distance
3.000.003.00

3 miles outside - 33 minutes - only walk break was at the turn around point - extra slow because of the snow.  Focused on picking up my feet.  Walking lunges 2 houses.  Long stretch and foam roll.

 

3x

single leg dead lift

hip hike

bohiem lunge

hammie rollout on ball

side to side squat with band

squat with ball with band

plank slides

plank windshield wipeers

donkey kicks

clip boards - I must not be doing these right

Weight: 0.00
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Slow milesFast milesTotal Distance
3.000.003.00

Start 21 day challenge

p90x legs - I've never done home workout videos before.  It was interesting to try something different, but I do a lot of the same things already.  

I added a round of :

donkey kicks

hip hikes

B6

abs - holding gut in

 

3 mile run - 3 incline - stopped halfway for a short walk break.  Hip/lower legs felt good.

 

Sometimes the harder your try, the harder it gets.

Weight: 0.00
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Slow milesFast milesTotal Distance
42.870.0042.87
Weight: 0.00
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