I Can Do Hard Things

Week starting Jan 05, 2014

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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 

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: 82.80 Year: 1452.62
2014 - Minutes Lifetime Miles: 28605.00
Slow milesFast milesTotal Distance
30.506.5037.00
2014 - Minutes Miles: 484.00
Weight: 0.00
Slow milesFast milesTotal Distance
6.003.009.00

TT: 1:18:00

AP: 8:40

I decided to run at home because I didn't feel like facing the gym chaos! I broke my run into 3 sections.

3 miles - 6.3 mph-easy warm up-read my book on my iPad

4 miles-7.0 mph - watched part of a Nashville episode

2 miles-7.2-8.0 mph - watched Biggest a Loser and turned on my music

My MP miles were uncomfortable for me. I need to more of those.

Quick stretch and foam roll.

Hooray for everyone going back school!

2014 - Minutes Miles: 78.00
Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
2.501.504.00

TT:  35:05

AP:  8:46

A few minutes warm up on the bike

1 set of below exercises

 

1.5 mile warm up 

2 mile up and down with speeds - 1 min hard/1 min easy (hards at 8.0-9.0/easy at 7.0)

.5 mile cool down

 

2x

lunge matrix

cross over drill

touch downs

60 sec plank

 

Stretch and foam roll

2014 - Minutes Miles: 65.00
Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
7.000.007.00

TT: 65:45

AP: 9:33

I went to the gym this morning and it was crazy busy! My peroneal tendinitis was flaired up again. I think 3 days in a row of running is too much for that little tendon. I'm going to start to cross train on Tuesdays and see if that rest will help keep the aches and pains at rest.

This run was very boring and I was sweating like crazy.

Quick stretch.

PM:

20 min hard push on bike

3x

Squats with weight Bosu

Walking lunges with weights

Sile leg hamstring lift

Side to side lunges

Push-ups

V-up with ball

Dips on bench

2014 - Minutes Miles: 125.00
Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
13.000.0013.00

TT: 2:02:35

AP: 9:25

I decided to run on the home TM because I didn't want to get up at 4:00am. Lazy! Instead, I got up at 5:00am, so I could get my run in before the kids got up.

I struggled the first 6 miles.....had a hard time finding my mojo. Physically, I was fine...maybe bored? I had the ceiling fan going, my big box fan propped up on a ladder and the window open. It was cold downstairs this morning. Just the way I like it!

I took my GU at mile 7 and my spirits started to lift. I watched Biggest Loser and was able to pick up my speed.

THEN at mile 10.5, the TM stopped. And it didn't even show my time. I was SO ticked! I restarted it and finished my last 2.5 miles.

After my run, I did a little internet research on Proform TM.....they shut off after 100 minutes. So I was able to figure out my overall time. Not knowing would have driven nutso...ADD anyone!

I did a quick strech and foam roll. I wore my compression sleeves all day and iced in the morning. Verdict is still out on how everything feels.

One week from today is the SGHM. Last year was a horrific race. I was so out of shape and trying to come back from my stress fracture. Just out of curiosity, I looked at my mileage from 2 years ago (which was a great year for me). I calculated 12 weeks out.

2012 average weekly mileage: 19.5

2014 average weekly mileage: 33.42

Difference: 13.92 miles per week

I've been thinking about goals for the race (or to just run and have fun). I think I can run faster than 2012(1:55:00), but I don't know how much faster. This race is the first benchmark of the year.

My goals for 2014 are:

1. No injuries

2. Qualify for Boston - which is a 3:40 or 8:23mm

I would like to see a 1:50 (8:23mm) for the next weekend. I'm not sure if this is unrealistic, but I'm going try. After next week, I will have a better picture if where I am at.

My 2014 motto: conquering demons....chasing dream

2014 - Minutes Miles: 122.00
Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
2.002.004.00

TT: 34:30

AP: 8:37

I slept in this morning and only had time to run before Saturday chaos started.

1.5 mile warm up

1 min on/off

On=8.0-9.0

Off=6.5-7.0

Cool town until I hit mile 4. I was quite surprised how good my foot and peroneal felt. Yeah! Strength training later tonight (I'm wishing now I would have just gotten up when my alarm went off!!!!)

PM:

I had a hard time finding my second round of motivation. My hubby decided to run at 8:30pm and I finally dragged my hiney downstairs to finish my ST.

5 min warm up on bike

3x

Walking lunges

Single leg hamstring lift

Side to side lunge

Squats with weights on Bosu

Reverse crunch on bench

Lying leg lift

Scissors

Bicycle

Row

Fly

Front row

Front raise

Long stretch and foam roll.

I saw on The Daily Rounds how Ericka keeps tracks of her mileage but also how many hours she works out. I really like that idea and am going to start doing that.

2014 - Minutes Miles: 94.00
Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
30.506.5037.00
2014 - Minutes Miles: 484.00
Weight: 0.00
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