I Can Do Hard Things

November 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
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110.078.40118.47
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14.000.0014.00

Gerald the chicken plus the 9 mile loop-43 degrees and rain

TT:  2:16  AP:  9:43

Hamstring felt alright once I got moving.  It was a very dark and rainy morning.

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5.000.005.00

MCT loop. I added a few strides on the canal and down silo road.

TT: 44:35. AP: 8:559:44, 9:12, 8:41, 8:21, 8:34

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7.000.007.00

6 miles easy-4x8 second hill push-1 mile cool down

Temple-700n-golf course-rec center-hill push in 700n

The hill pushes were slightly longer than they were supposed to be.  Felt good, but I wish I would’ve remembered my gloves.

TT:  1:08:30 AP: 9:43

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6.272.008.27

TT:  1:14:24 AP:  9:00

3 mile WU - stretch - strides - 8x90 sec (@7:45) - 90 sec rest - cooldown till hit 8 miles

7:43, 7:27, 7:35, 7:36, 7:26, 7:27, 7:29, 7:33 (all were .2 miles)

Felt good, but could definitely feel the hamstring pulling.  I had acupunture done on it last night.  Massage scheduled for next week.

90 minutes TRX

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6.000.006.00

So early.  So cold.  So dark.  Herald the chicken to HS.

TT:  59:48. AP:  9:57

Recovery run.

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yoga and 90 minute trx

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11.602.4014.00

4 mile WU - 4x20 sec stride with 60 second recovery - 4x5 minute @10k pace (8:03) with 60 sec recovery - finish miles till hit 14 at comfortable pace.

9 mile up + Gerald the chicken

WU:  10:08, 9:38, 9:33, 9:30

strides:  .7 miles - 6:09

4x5 minutes:  .62 (8:02), .63 (7:56), .64 (7:53), .64 (7:52)

rest of miles:  9:58, 9:46, 9:27, 9:34, 9:26, 9:15, 4:34

I felt good.  I was sore from TRX (glutes/quads) and I could feel my hammie pulling just a bit.  Right hip flexor tight.  Feeling very positive about this run.  AND IT WAS FREEZING!!!!  21 degrees and very early

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TT:  49:34  AP:  9:54  HR:  156

Silo Rd-MCT-LP Hwy

Easy recovery run.  Though I had to hussle at the end to picture up my daughter from XC.  It was a treat to run in the daylight/sunshine.

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7.000.007.00

Up temple hill to golf course

TT:  1:10 AP:  10:00  HR: 127 (very excited about this)

Easy run with 5x 8 second hill sprints with a full recovery.  Quads/glutes and calves are still very sore.  Yikes.....Trx really did me in last Thursday.

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6.501.508.00

3 mile warm up - 4x20 second strides - 10x 45 seconds @5k (7:45) pace - RI 45 seconds - finish till 8 miles

45 second paces:  7:27, 7:42, 7:27, 7:36, 7:31, 7:31, 7:33, 7:17, 7:24, 7:29

TT:  1:12:46. AP:  9:02

LP Hwy

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6.000.006.00

TT:  59:03. AP:  9:50. I had to run before Carter’s basketball practice.  Soooooo not fun.  I’m feeling very tired and creeky.

300 N-Discovery-Evergreen-HS

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TRX and yoga

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12.502.5015.00

4 mile warm up.  4x20 second strides.  2x10 minutes @10k pace (8:00)

10 minutes @10k paces:  

1.0 mile-7:51

.28 miles-7:51

--

1.0 mile-7:46

.29 miles-7:44

Finished rest of miles till I hit 15 miles.  The last 2/3 miles sucked.  I REALLY had to use the restroom.  I was bored and sick of running.  Hip flexor/quad totally bugging, but I went to the chiropractor after my run and I think I'm back in alignment.  I can totally feel when things get out of whack and it effects my gait big time.  

TT: 2:19:37

AP:  9:19 (same exact pace as last week).

HR:  170

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Up silo road - MCT

TT:  48:40  AP:  10:00

Slept in today, but still felt like crap.  I got adjusted at the chiropractor yesterday (my hips were WAY off).  But my whole hip girdle is still very tight.  It felt like I was going to fall over any minute because of the instability.

Lots and lots and lots of foam rolling.

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I’m having some major hip issues.  This makes me sad.

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1.5 mile walk while watching Abby run the turkey trot.  Still hurting :/

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1.000.001.00

Glute activation exercises.  Then a walk/run in the TM.  Lots of stretching after.  Small improvement.

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Opening day at Snowbird.  Skiing was definitely hard on the hip.  Walking in ski boots was even harder.

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3.400.003.40

  1. I’ve been doing lots of research on Dr Google.  One possible thing that might be adding to my hip flexor pain is extremely tight hamstrings.  I’ve had Tim work on them for two days and I’ve noticed a difference (in addition to my other stretching/rolling/PT stuff).  

So I thought I would try another run.  3 easy miles on 300 N.  Gait still off, but significantly better.

TT: 31:47 AP:  9:21

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20 minutes on spin

Side squats with band
Wall sit with bands-adductor
SL DL
Bridge
Side plank //adductor ball squeeze 
Bicep curl
Tricep dip
Hamstring pull on Trx 
Trx crunch 

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5.800.005.80

Discovery Park—Evergreen 

TT:  53:00 AP: 9:08–9:11, 9:19, 8:55, 9:01, 9:09, 7:22

Hip/quad took a little while to warm up, but once it did everything felt good. Very tired today!

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Up/down LP hwy

Hip was tight when I started, but loosened up.

TT:  1:16:07  AP:  9:30  HR:  171

9:57, 9:58, 10:00, 9:37, 9:29, 9:05, 8:57, 8:57

Hip myrtle and foam rolling

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110.078.40118.47
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