I Can Do Hard Things

Week starting Feb 07, 2016

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

2021 - 4:03:05

Salt Lake City Full Marathon

2013 - 4:23:03

Ogden Marathon

2012 - 3:58:35

2013 - 4:17:20

2014 - 4:02:51

2017 - 3:55:22**

2023 - 3:57:09

Utah Valley Marathon

2019 - 4:05:37

Top of Utah Marathon

2014 - 4:09:27

Mt Charleston Marathon

2019 - 4:05:33

West Mountain Marathon

2015 - 4:42:34

St George Half Marathon

2012 - 1:55:00

2013 - 2:03:00

2014 - 1:46:00

2015 - 1:48:00

2022- 1:42:45**

Salt Lake City Half Marathon

2012 - 1:51:00

2014 - 1:44:01

Hobble Creek Half Marathon

2001 - 1:40:00**

2011 - 1:45:00

2012 - 1:43:00

2013 - 1:43:00

2022 - 1:48:53

American Fork Half Marathon

2013 - 1:48:24

2014- 1:53:23 (pacing Tim)

2017 - 1:47:54

2018 - 1:48:12

2019 - 1:47:50

Timp Half Marathon

2012 - 1:47:18

2022 - 1:49:40 (AF Cancer course)

Utah Valley Half Marathon

2011 - 1:55:00

Top of Utah Half Marathon

2010 - 1:48:20

The Haunted Half Provo

2018 - 1:51:28

Goblin Valley 50K

2014 - 5:58

Red Mountain 55K

2018 - 7:31:37

Antelope Island Fall Classic 50K

2017 - 6:14:23

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 23 years. I have 18 year old triplets and a 15 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:

Click to donate

to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	72.21	Year:	455.58
2014 - Minutes Lifetime Miles:						28605.00

Totals

Slow miles	Fast miles	Total Distance
21.83	0.00	21.83

Weight: 0.00

Mon, Feb 08, 2016

Slow miles	Fast miles	Total Distance
6.00	0.00	6.00

12 degrees - ran on the Murdock Canal Trail.

AP: 8:55 (9:59, 9:13, 8:30, 8:16, 7:58, 9:30)

HR: 171

I didn't sleep well last night as I was nervous about this LT test. 15 min warm up (4x30 sec stride) - 30 minute hard run - 15 minute cool down. Numbers don't lie and I really get to find out where I am fitness-wise.

Started with the 4x30 seconds. I am very much a negative-split runner, so I just started to run and tried to push. The last 10-15 minutes I pushed harder and was definitely in puke zone.

I was hammered by then end. I jogged very slowly home. Once I got in my house and looked at Garmin Connect, I realized my cool down was 7 minutes short. I guess I ran the second half much faster than I had anticipated and turned around too soon.

3x
walking lunges
single leg dead lifts
side to side lunges
side to side squat shuffle with band
squat with lateral leg lift with band
hammie roll out on ball
calf raises

Daily Glute/Core
1x
single leg squat drill
LLL with band
60/60/60 plank
fire hydrant hold
paper plates
single leg bridge
glute triangles on Bosu

Weight: 0.00

Tue, Feb 09, 2016

Slow miles	Fast miles	Total Distance
0.00	0.00	0.00

45 minutes EASY on the step mill. I'm still kinda hammered from yesterday and my shins/calves are still bugging. Deep tissue scheduled for Thursday.

3x

overhead press

butterfly

seated row

skull crushers

front raise

front row

single leg overhead press

single leg bicep curl

tricep with bar

Daily Glute/Core

1x

Single leg squat

LLL with band

Glute triangles on Bosu

Single leg bridge

Fire hydrant holds

Paper plates

Calf raises

AM #2 at gym (I HATE the gym!!! I really wanted to go hiking, but knew I really needed to take it easy today. I wouldn't have it I had been hiking).

3x

adductor/abductor/glute on pulley machine

hamstring curls

calf raises

Weight: 0.00

Wed, Feb 10, 2016

Slow miles	Fast miles	Total Distance
8.33	0.00	8.33

TT: 1:24

AP: 10:10

HR: 161

5 degrees outside. I absolutely love winter running.

MTC to PG and down the hill to Manila.

I was running out of time this morning and had to pick it up the last few miles. I could see my HR start to go up and it drove me nuts. This HR running is hard....to go slow.

Listened to season 2 of the Seriel podcast. Made it home on time just barely.

No time for stretching or weights as I had to get kids up to for school. Tomorrow is catch up day in weights and stretching/foam rolling.

Weight: 0.00

Thu, Feb 11, 2016

Slow miles	Fast miles	Total Distance
3.00	0.00	3.00

TT: 31:30 - to Manilla Elementary

AP: 10:18

HR: 149 BPM

19 degrees, foggy and very light snow. Ran to Manilla Elementary.

3x

walking lunges

side to side lunges on Bosu

dead lifts

curtsy lunges

Daily Glute/Core work

1x

single left squat

glute triangles on Bosu

single leg bridge

fire hydrant holds

60/60/60 plank

Long stretch and foam roll. Massage today!

Weight: 0.00

Fri, Feb 12, 2016

Slow miles	Fast miles	Total Distance
0.00	0.00	0.00

Skiing at Snowbird to celebrate our 17th anniversary!

Weight: 0.00

Sat, Feb 13, 2016

Slow miles	Fast miles	Total Distance
4.50	0.00	4.50

AP: 10:27

TT: 47:05

HR: 158

Wood chips around Liberty Park. Slippy slidy.

Love love love watching the trials today. Good 'ole fashion foot race!

Weight: 0.00

Totals

Slow miles	Fast miles	Total Distance
21.83	0.00	21.83

Weight: 0.00

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