I Can Do Hard Things

December 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: 0.00 Month: 37.00 Year: 873.25
2014 - Minutes Lifetime Miles: 28605.00
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Silo Road-MCT

TT:  46:44  AP:  9:20  HR:  167

9:59, 9:36, 9:33, 8:52, 8:40

Hip tight and stiff when I started, but looosened up.

Hip myrtle and foam rolling

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3 mile warm up @6.3 (9:31)

 

4x20 second stride

 

3 min @ 7.4 (8:06)

RI 3:00 @ 6.5

 

2 min @ 7.4

RI 2 min @ 6.5

 

1 min @7.4

 

RI 3 minutes @6.5

 

3 min @7.5 (8:00)/2 min/1 min

RI @6.5

 

Cool down @6.5 till hit 8 miles 

 

I’m not huge fan of running on my TM, but I was nervous about the ice in the dark :/.  Took 3 miles to warm up my hip, felt ok...out of shape.

 

Hip myrtle and foam rolling

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60 minutes spin bike.  30 minutes lifting.  Bike butt.

PM 50 minutes yoga

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TT:  1:17 AP: 9:52

On home TM...horrible run.  I hate the TM and should have gone outside.  Hip buggy.  Grumpy 

 

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I went to a new PT today to get a set of fresh eyes on my running/injury.  He did a gait analysis and found several issues...right knee collapsing into left knee...no glute strength.

Feeling hopeful.

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9 mile loop TT:  1:26:41 AP: 9:27

 

5 mile warm up—2-3 mile tempo @8:10-8:20 (8:14 & 8:17)—cool down till hit 9 miles

 

I felt soooooo much better on this run than I have in weeks hip wise!  I felt VERY out of shape however.  I planned on doing 3 mile tempo, but was DONE at 2 miles.  I was breathing SO heavy and my heart rate was crazy high.  I’m not even discouraged though because I felt SO much better.

 

On the warm up, I set my Garmin screen to HR to kee the pace slow.  I realized that I put my watch over my shirt which messes with the reading.  Switched it around mile 3.

 

3x

Trx single leg lunge

Single leg dead lift

Single leg bridge on ball

TA march

Calf raises

 

Very tempted to run tomorrow, but I won’t :). Cadence: 172

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 Up/down LP Hwy. TT: 1:12:17 AP: 9:02 HR: 176

3 mile warm up

Strides

2x2 mile tempo @hm pace (8:28)

(8:31, 8:29) (8:21, 8:11)

Cool down till I hit 8 miles

Hip felt alright, but high hamstring was pulling near the end.  

PT stuff 

 

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Lots of glute/core strength training - 60 minutes

stepmill at gym-60 minutes

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I put my watch into heart rate mode (shooting for 140's), but my HR was CRAZY high today.  Ughhhhh...  The harder I try, the further behind I get.

TT:  1:21:28  AP:  10:11  HR:  165

PT stuff and foam rolling

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TT:  1:45:29. AP:  9:35–9 mile loop, evergreen, Phillipi house

3 mile warm up-4 mile tempo @mp (8:40-8:50)-4 minute test interval-2 miles @ HMP (8:20-8:30)  -cooldown till hit 11 miles.

I slept in and waited till all my kids went to school.  It would be sunny and I could see ice.  Warm up was ok....breathing hard.  4 mile tempo was ok (8:55, 8:45, 8:46, 8:35).  

I was planning on taking a GU during the 4 minute test, but just pulling it out of my pack made me nauseous.  Skipped it.

HMP tempo flopped.  I had NO energy or 2nd gear.  I stopped, had a self pity moment and then just jogged home.  I felt pretty down all day about the workout.  Running isn’t super fun right.

40 minutes of weight training.

 

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Up silo road-MCT TT:  51:58. AP:  10:23

Feeling very frustrated after yesterday’s horrible run.  I didn’t look at my watch.  I just ran.

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700 N-golf course-100E-evergreen-1100east ---TT:  1:16:56  AP: 9:40

3 mile warm up-strides-20 x 1 minute hard/1 minute easy @ 7:55-8:05

Warm up: (10:11, 9:34, 10:20)

Strides: (8:14, 8:14, 8:02, 8:02, 8:12, 8:03, 8:01, 8:03, 8:24, 8:27, 8:17, 8:13, 8:15, 8:29, 8:30, 8:24, 8:42, 8:42, 8:43)  I totally fell apart the last 10 hard efforts.  Again, no power or 2nd gear.  My hip did hurt a bit, but I just didn't have the oomph.....

45 minutes strength training.

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Set #1:

10 walkout pushups
8-12 arnold press with DB

trx crunch *repeat 3X*

Set #2:
8-12 alternating bent over rows w/DB’s
15 tricep dips

Hammie rollouts

 *repeat 3X*

Set #3:
8-12 plank renegade rows on each side w/DB’s 10 side plank hip dips on each side
Crunch on Bosu
*repeat 3X*

Bicep curl

Front raise

60 minutes on step mill

Adductor 

Leg press

Calf raises

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TT: 58:45  AP:  9:29 - LP Hwy to Walmart round about  HR:  176

10:14, 10:05, 9:38, 9:05, 8:54, 8:56, 1:49

Felt like a HARD workout for such a slow average pace.

 

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9 mile loop-up rec center TT:  1:26:42. AP: 9:24 HR: 168

6 mile warm up-4x5:00 —1:00RI (8:42, 8:25, 8:22, 8:14).  I was 30 seconds slower than when I did this workout on 11/17/18.  Ughhhh....

30 minutes PT

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LP Hwy to Walmart roundabout TT:  1:01:56. AP:  10:03. HR:  166–10:41, 10:22, 10:18, 9:55, 9:32, 9:28)

Feeling about the same.  I could feel my right knee knocking into my left knee.  Running isn’t fun right now.

Fantastic ski day at Deer Valley

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3 mile warm up @ 29:23.  Reset TM

 

7x3 min HARD/6.4-9:22 EASY

 

1, 2, 3:  7.0-8:34

 

4:  7.2-8:19

5:  7.3-8:12

6:  7.4-8:04

7:  7.5-8:00

 

5 miles @ 44:20

 

I needed a change of scenery and headed to the gym.  I felt good today....not 100%, but good.  I didn’t hurt everywhere.  The bad part of running on the TM is I tend to hop off more.  This run gives me a glitter of hope.

 

3x

SL leg press

Adductor machine

Abductor machine

Calf machine

Squat with overhead press

SL dead lift

Side lunge

Push ups

Crunches on bosu

 

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Up LP Hwy-ever flowing drinking fountain-down Alpine Hwy

TT:  1:52:19. AP:  9:17

10:08, 9:57, 10:01, 9:35, 9:43, 9:03, 8:56, 8:53, 8:48, 8:42, 8:34, 7:02, 2:49

 

YES!!!!!!!  

 

The first 5 miles were hilly, extremely icy, and there was a strong headwind.  I would hop on/off the grass to keep from wiping out.  

 

Once the sun came out and the ice lessened, I picked up speed.  I even held back a little.  I didn’t hit the full 8 miles of tempo, I feel VERY good about this run.  I was FINALLY able to shift into that next gear!!!!!!

 

I used Tailwind for fuel.  I really like it, but I had pee.  

 

Hip was tight the first few miles, but warmed up just fine!

 

2x

LLl with band

Clam with band

Monster walk

Bridges

Push up

Fire hydrant 

 

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Easy 5 miles on gym TM.

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MCT - TT:  1:25:11  AP:  10:38

VERY VERY snowy out today.  

3x

squats

low squat walks

SL DL

sumo squats

reverse lunge

lunge bend

trx side plank up/downs

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Cold and lots of snow on the ground.  Discovery Park loop.

TT:  1:14:08  AP:  10:40  HR:  157

3x

squat press

single arm row lunge

push up

reverse lunge

dead lift

calf raises

monster walk

trx side plank up/downs

trx Y

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