I Can Do Hard Things

Week starting Jan 06, 2013

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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: 10.00 Month: 149.55 Year: 149.55
2014 - Minutes Lifetime Miles: 28605.00
Slow milesFast milesTotal Distance
15.003.0018.00
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AM:

7 miles on the stair mill.  I started at my regular speed, then the last .25 of every mile, I would bump up the speed 12 units.  At the end of the mile, I would put the speed down 10 units (so 2 higher than my original).  I did this for 7 miles and progressively got faster.

I felt good, not great.  My legs were tired and I was definitely breathing heavy.  I hope to get on the stair mill more to "replace" some of my runs until I can get back to running everyday. 

PM:

Core challenge:

50 crunches

15 push-ups

60 sec plank

30 sec side plank

30 sec side plank

60 sec plank

15 push-ups

60 sec bridges

50 crunches

60 sec plank

2 min bridge

50 crunches

1 mile walk

Tried out my new TM!!!! The handle bar is just a bit further away than the gym's TM. It will take a bit to get use to!

Weight: 0.00
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Slow milesFast milesTotal Distance
3.001.004.00

I slept until 6:30am (one and a half hours later than usual!!!!) and worked out at home.  We don't have the TV set up yet, so I watched Netflix on my Ipad, but it was hard to hear over the TM.

3x

lunge matrix with weights

push ups (regular and girly)

dips

LLL

calf raises - regular, toes out, toes in

B6 

 

4 miles on the TM

I would run .75 miles and bump up the speed 12 mph for the last .25.  Then with the start of the new mile, I would only bump the speed down 10 mph.  That first fast .25, I thought I was going to die.  My legs felt like lead and my breathing was out of control.  They did get easier as I went on, but definitely not a smooth or polished workout.  

This is the my first attempt at speed since my SF.  I guess I have to start somewhere, but today wasn't pretty.

Stretch.  I think I need a new foam roller at home.  Mine is getting quite flat. 

Hoping to get in a core  challenge tonight.

 

I did wear my Kinvaras today instead of my stability shoes.  Verdict is still out on how everything feels. 

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AM: 7 miles on the stairmill. Not quite as fast Monday, but still a good effort. Legs were tired.

PM: I didn't have anytime to do strength training this morning since I spent almost a hour doing cardio. I found an awesome workout on Pinterest (I have such a love/hate relationship with that website!!!!)

3x

Burpees ( I think I did between 7-10 each rep)

20 jumping jacks

Push ups (girly and regular)

3 room lengths of walking lunges with weights (I tried to go in the hallway, but was ambushed by nerf guns!!)

10 side to side lunges

20 dips

10 shoulder press

10 squats with overhead press

10 jump squats

20 mountain climbers

10 reverse lunges

60 sec planks

LLL

So darn sweaty! I didn't wear a visor like I usually do and paid for it with sweat in my eyes!

We finally got the TV hooked up and it is SO much better working out downstairs. I need to think of a new name for my workout area.

Weight: 0.00
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Slow milesFast milesTotal Distance
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I slept in and worked out while preschooler was playing at a friends house.   

1 mile - warm up (6.0mph)

2 miles - tempo run  (started at 6.5 and ended at 8)

1 mile - cool down (varied speed)

I felt like crud.  I am out of shape and these were very hard. Wore neutral shoes.

 

60 sec plank

30 crunches

40 russian twists

5 lying leg raises

50 bicycle crunches

30 mountain climbers

60 sec plank

B6

20 flutter kicks

10 V-ups

15 oblique cruches

20 russian twists

10 lying leg raises

30 bicycle crunches

20 mountain climbers

60 sec plank

My ankle was VERY sore after this workout.  And this makes me depressed.

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Designated rest day.  All this extra lifting/core work has made me utterly exhausted.  I can't believe HOW tired and sore I am.  AND my ankle has been very hurty.  

Hubby gave my lower leg a good, hard massage tonight and it seemed to help a little. 

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Slow milesFast milesTotal Distance
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I was at the gym at 6:00am to get my long run in early.  My son had a basketball game and I needed to be home.  I wore my stability shoes in hopes that it would help my ankle pain.  

I ran my first 4ish miles alone and then Collette arrived.  It made the last 6 miles go by SO fast.  Ohhhh....it was SO nice to run with someone!  We had a great conversation even though it was hard to hear over all the various machines.  

My ankle felt okay during the run, but now is still very achy.  I really concentrated on my step count today.  Since I am running the SG Half next Saturday, I am going to run an easy 3-4 miles on Wednesday and cross-train the rest of the week.  Hopefully, the rest will get rid of the aches.

I decided to put up all my marathon posters, medals and race number in my workout room.  I think I'm going to get some vinyl letter to put my favorite  inspirational quotes up on the wall.  It is almost done! 

Weight: 0.00
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