I Can Do Hard Things

December 2013

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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: 41.00 Month: 100.27 Year: 1609.99
2014 - Minutes Lifetime Miles: 28605.00
Slow milesFast milesTotal Distance
114.735.00119.73
Weight: 0.00
Slow milesFast milesTotal Distance
9.100.009.10

LP Hwy-SR 92-100E

TT: 1:20:25

AP: 8:51

9:38, 9:13, 9:09, 8:53, 8:42, 8:26, 8:23, 8:44, 8:26

This 3 week training cycle has not been as great as most of my others (and I'm on week 3 of 3...next week will be a rest week). I've stuck with my 40 miles/week and don't have plans to increase it. I've felt very creaky and just off. My left foot has been bugging. I've done a lot of scraping and ice. I think the tendons are just stressed. At least I hope so.

This morning was just alright. I felt like my form was off. Form has always been a struggle for me. It is done and over. I was WAY over dressed this morning.

I did use my turkey coupon for my win on Saturday...it was worth $12.44. Sweet!

Weight: 0.00
Comments(1)
Slow milesFast milesTotal Distance
7.000.007.00

TT: 1:07:00

AP: 9:25

I decided to run on the home TM ....the wind just didn't sounds appealing! Easy miles. My SIL is always reading a book on her iPad while she runs, so I decided to give it a try this morning. It definitely made the time go by faster, but I had to hold onto the side while I scrolled through the pages. It took some coordination :)

3x

10/side step ups on bench with weight

15 hamstring curls with ball

B6

60/60/60 plank

Pikes with ball-I'm not very good at these, but they did seem to help stretch out the tops of my feet

20 dips

Quick stretch

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Comments(1)
Slow milesFast milesTotal Distance
1.000.001.00

30 min hard push on spin bike. It is much easier to read my iPad on the bike than on the TM!

3x

10 ball squats

10 lunges with back foot on bench

10 single leg hamstring lift

LLL-both

1x

50 crunches

15 push ups

60/60/60 plank

1 min bridge

 

1 mile run

 

After my workout on Tuesday morning, I sat down to read with my daughter.  We read for a long time.  When I stood up, I couldn't put any weight onto my foot.  Honestly, it felt like it was broken.  It was a bit achy on Tuesday's run, but nothing crazy.  

I couldn't put pressure on it all day.  This totally stressed me out.  I've been working so hard since May to be slow and smart with my training.  I called my PT was able to get in on Tuesday afternoon.  He said that I had some serious tendonitis in my Peroneal Brevis.  It felt a smidge better after he worked on it.  He told me to modify my workouts by adding more cross training.

 

Weight: 0.00
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Slow milesFast milesTotal Distance
4.000.004.00

20 minutes on the spin bike

4 miles on the home TM

TT:37:00

AP:  9:15

 

My foot was a bit achy when I first got on the TM, but it did feel better after awhile.  I went to the PT again this morning.  Though it doesn't feel like it is broken, it is still very sore.  I know that if I don't chill for awhile this could turn into a tear or a SF.  I'm going back to the PT on Saturday morning and he's going to watch me do my running workout and film me again.  

It is only December and I still have time.

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Mental health day

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Slow milesFast milesTotal Distance
6.000.006.00

I went to my PT again this morning. He had me do 20 minutes hard on the bike as a warm up. Then I did 6 miles on the TM. I had to stop after each mile and walk 1 minute. He filmed me running durning the last mile while I was tired. He said my cadence, trunk rotation and arm placement were good, but my hip internal hip rotators were weak. The weak hips were bringing my foot/ankle down funny. He showed me an exercise to help strengthen it. We'll see. But my foot did feel a lot better on this run.

We took our kids up to the Utah Food Bank today. Then we ate lunch at Freebirds. Yummy! This chain was down in Texas and we used to go there all the time.

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Slow milesFast milesTotal Distance
3.000.003.00

Rest week

 

20 minutes warm up on the bike

3 mile run - walk 1 minute after every mile

3x

10 ball squats

10 side to side lunges

10 single leg hamstring lift

B6

Fire hydrants

30 donkey kicks

Stretch and foam roll.

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Slow milesFast milesTotal Distance
0.000.000.00

20 minutes on the bike

3x

B6

5 lunge matrix

Fire hydrant

15 superman

60 sec plank

30 scissor

50 crunches

40 Russian twists

10 row

10 fly

10 overhead press

10 butterfly

20 skull crusher

10 front raise

10 front row

10 shoulder cross over

Stretch and foam roll

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Slow milesFast milesTotal Distance
6.000.006.00

Today was my first artic run outside (sub-20 degrees) and I was pleasantly surprised.  I had on 3 base layers, jacket, 2 pairs of tights, and hat/mittens.  I was very warm, but could feel the ice on my eye lashes.  My main goal was just to run and not fall.  I didn't care about pace....just wanted to get outside.  I will definitely be doing this again.

TT:  53:52

AP:  9:00

9:58, 9:48, 9:05, 8:24, 8:15, 8:20

Those first 3 miles were on snowy sidewalks.  On the way back, I ran on the road.  But my headlamp ran out of battery....not too safe.  

My foot is a bit achy, but I plan on doing PT exercises, ice and stretch it.

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Slow milesFast milesTotal Distance
5.000.005.00

LP Hwy to rest home

TT: 44:13

AP: 8:53

9:44, 8:59, 8:49, 8:21, 8:18

7-8 min warm up on bike

1x

B6

Lunge matrix

Touch downs on stair

Calf stretch

Run 5 miles

Another set of the above

Another beautiful morning out on the roads. I got my lower leg scraped.

I made almost 50 caramel apples.....yummy....but they are for my neighbors and friends.

Weight: 0.00
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Slow milesFast milesTotal Distance
10.500.0010.50

Murdock Canal

TT: 1:41:00

AP: 9:46

10:48, 10:00, 9:41, 9:41, 9:37, 9:33, 9:15, 9:36, 9:30, 9:53, 3:33

I met up with Karen this morning. She wanted to head to the Murdock Canal and it had been plowed. She said the city was going to clear it all winter and the bathrooms are going to be open too! Yeah for us!

It was very murky out, but still better than being on a TM. Though we were very slow, we had a great conversation. I was surprised at how many runners I saw out today.

Before and after run:

B6

Lunge matrix

Touch downs

I always have such a love/hate relationship with the Christmas season. I always start to get stressed out with all the final gifts, neighborhood gifts, and just getting everything done. And my dryer died. I bought it on December 1, 2012. Grrrr......I think I've been able to convince GE to come out and fix it for free. But I did spend all morning at the laundromat. That is an ineffective way to spend time.

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Slow milesFast milesTotal Distance
7.000.007.00

TT: 1:03:00

AP: 9:00

I ran on my home TM this morning.

Before run/after run:

Dynamic calf stretch

Touch downs

Crossover a Drill

Lunge matrix-only did this after run

My kids were so full of Christmas cheer this morning....I was glad to see them go to school. ;). The Christmas out-of-control-ness begins!

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Slow milesFast milesTotal Distance
4.000.004.00

TT: 37:00

4 miles wasn't worth the dirty clothes it would take to run outside! So I ran on my home TM. I wore my Kinvaras this morning that had a standard lacing and my foot felt awesome!

8 min bike warmup

Dynamic calf stretch

Touchdowns

B6

Run

3x

B6

Lunge matrix

Fire hydrant holds

15 supermans

60 sec plank

30 scissors

50 crunches

40 Russian twists

10 front raise

10 front row

10 shoulder cross over

Stretch and foam roll

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Comments(2)
Slow milesFast milesTotal Distance
9.000.009.00

TT: 1:2:00

AP: 9:06

I went to the gym to run with Kellie. Company was good, but the run was boring (I should've gone outside). My foot is a bit sore.....heat/ice after. I wonder if it was my shoes I had on today.

So tired.

Weight: 0.00
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Slow milesFast milesTotal Distance
5.000.005.00

Rest home and back

TT:  46:30

AP:  9:17

10:07, 9:45, 9:04, 8:39, 8:47

It was a slip, slidey mess!  It was beautiful though...everything was twinkley and icey!  It was nice to just run and not push the pace (and to focus on my footing)!  Plus it was warm!  I took off my gloves on the way home.

3x

Cross over drill

lunge matrix

touchdowns

60 plank

 

Off to Christmas sings, class parties, a piano recital, bringing the AFFD treats tonight and make dinner.  Today should be the end of the madness!

Merry Christmas!

Weight: 0.00
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Slow milesFast milesTotal Distance
10.130.0010.13

LP Hwy - round about - SR92 - 100 E Loop

TT:  1:38:07

AP:  9:41

10:24, 9:53, 9:37, 9:53, 9:40, 9:32, 9:10, 9:40, 9:31, 9:26

I had to head out early this morning so I could be back in time for our ward Christmas breakfast.  It was still snowing and by far the most beautiful run of the year.  Everything seemed so quiet!!

It was quite slick out and the snow was heavy.  On the last half of the run, the sidewalks are quite uneven.  I was totally going slow to watch my footing.  I made it through the tricky section successfully.  Then immediately, I tripped over a big branch!  Ha Ha!!  I landed on my elbow and put a hole in my new shell.  Stink!

A few months ago, I would have been really disappointed with my slow, even times.  But considering the amount of snow and ice, I feel like the effort was even and consistent.

My foot is definitely tired!

3x

touchdowns

Cross over drill

lunge matrix

15 v-ups on bench

10 overhead press

10 butterflies

20 skull crushers

 

Stretch and foam roll.

Weight: 0.00
Comments(1)
Slow milesFast milesTotal Distance
6.003.009.00

My foot was still tired and achy from the slip - sloshing around on Saturday.  So I decided to run on the home TM to be safe.  I also broke my running up to keep my foot happy.

 

3 mile run (28:26)

3x

Crossover drill

Lunge matrix

10 single leg hamstring lift

Touchdowns

 

3 mile run (26:01)

3x

30 donkey kicks

Fire hydrant holds

1:30 bridge pulses

LLL

 

3 mile run (25:05)

3x

60 sec plank

20 dips

15 v-ups on bench

 

Stretch and foam roll.  All of this took 2:15 and I was definitely tired by the end!  

Hooray for lots of snow today!  Merry Christmas!

Weight: 0.00
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Slow milesFast milesTotal Distance
6.000.006.00

TT: 57:00

A slow putter on the home TM. I finished my first I-book..12 Years a Slave. The end was really good and the first 4 miles flew by. And then I finished the book and had to watch the news for the last 2 miles. Boring! My foot was achy...but I scraped it last night.

3x

10 lunges with foot on bench

10 single leg hamstring lift

10 ball squats

10 front raise

10 front row

10 shoulder crossover

10 overhead press

10 butterfly

20 skullcrushers

Off to take the kids swimming so they don't combust with energy before the festivities start tonight.

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Slow milesFast milesTotal Distance
3.000.003.00

I was up from 2-4:30am puking my guts outs. Maybe too many holiday treats! Once I got everything out, I felt so much better. We were suppose to go skiing as a family today. Though I felt a lot better, I didn't want to be puking on the slopes. So I stayed home with my two oldest girls...they want to spend their gift certificates they got for Christmas. I'm not sure what is worse with a crazy stomach....skiing or shopping.

I wanted to get some sort of a run in, so my goal was to get through a mile...then 2 miles...then 3. It was slow and I stopped a lot. Long stretching session.

Merry Christmas!

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Slow milesFast milesTotal Distance
3.000.003.00

I'm definitely feeling better, but still weak after yesterday's puke fest. I was suppose to do 12 miles today, but just didn't have the energy or strength to do it. Oh well....I can't beat myself up over it.

3 slow miles on the home TM. But it took a lot of energy.

3x

Crossover drill

Touch downs

Lunge matrix

15 push ups

My husband's grandma past away, so we are traveling to her funeral today. It starts early, so I'm not sure if I will be able to workout. Maybe that will be for the best and my foot/stomach will feel better.

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Slow milesFast milesTotal Distance
9.000.009.00

TT: 1:23:07

AP: 9:14

9 easy miles on the home TM. I read about a few things on the internet that might help my peroneal tendinitis - I put a wedge in my shoe to help lesson the load. I taped it a different way. I tied my shoes the old way...the new way seemed to bug it even more.

It felt better during the run, but I still need to give it a few days. I did just take 2 days off from running. Maybe it is a combination of everything?

3x

Walking lunges

Hamstring lift

Side to side lunges

Crossover drill

Push-ups

V-ups

Skull crushers

Front raise

Front row

Quick stretch and foam roll

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Slow milesFast milesTotal Distance
1.002.003.00

20 min hard push on spin bike

TT:  24:34

AP:  8:11

3 miles on the home TM

.5 mile at 6.4mph

9 sets of 1 min hard/1 min easy

hards=8.0-9.0mph

easy=7.0

.3 mile cool down

3x

walking lunges

single leg hamstring lift

side to side lunges

cross over drill

 

2x

knee tucks on ball

v-ups with ball

one arm push on Bosu

 

Quick stretch and foam roll

Peroneal felt good today.  I'm taking down Christmas today and cleaning up all the destruction from the holidays.

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
114.735.00119.73
Weight: 0.00
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