I Can Do Hard Things

Week starting Sep 01, 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 

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:

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Miles:This week: 22.33 Month: 127.28 Year: 374.00
2014 - Minutes Lifetime Miles: 28605.00
Slow milesFast milesTotal Distance
30.253.0033.25
Weight: 0.00
Slow milesFast milesTotal Distance
4.003.007.00

Up LP HWY - with a turn

TT:  60:45

AP:  8:44

9:48, 9:18, 9:07, 9:02, 8:14, 7:40: 7:34

I got to sleep in this morning and it was awesome!  My legs were still quite sore from the lifting I did on Saturday, so I wasn't sure what to expect this morning.  I felt quite creaky heading up to the canyon.  But I thought on the way down, I would try to push the pace some.  By mile 6, I was starting to get tired, but tried to push through.  Mile 7 was a big downhill (the mile 1 climb).

Very happy with the effort today.

I've been looking back to see what my AP pace was 6-12 months ago and I'm almost 45-60 sec/per mile faster.  Interesting!  I feel like slowing increasing my mileage and keeping it the same for a few weeks has been paying off.  I still have a long ways to go, but at least I'm moving in the right direction.

3x

10 ball squats with weights

10 ball lunges with weights

10 side to side lunges with weights...ouch!!!!

10 single leg hamstring lift

10 row

10 fly

20 dips

Stretch and foam roll - then a massage.

 

I made a raspberry pie from all my raspberries.  And stuffed green peppers from all my peppers.  Mmmmmmm.....

Weight: 0.00
Comments(1)
Slow milesFast milesTotal Distance
4.000.004.00

I made myself run on the home TM today so I would be forced to keep it slow.  I've noticed when I wear my Kinvaras or I run faster, my ankle aches.  It isn't stress fracture ache, more tendon/ligament ache - on both the inside and outside of the ankle.  I'm keeping an eye on it, so it doesn't get worse.

I'm still very sore from lifting Saturday and Monday, so I was quite creaky on this run.  It was nice to shake things out.

 

Weight: 0.00
Comments(3)
Slow milesFast milesTotal Distance
8.250.008.25

Murdock Canal with Kellie

TT:  1:11

AP:  8:41

9:16, 8:44, 8:32, 8:32, 8:39, 8:34, 8:37, 8:32

I totally stretched, scraped and did my PT exercises on my ankle last night. And lots of ice. It felt a bit better. But still bugging. WHY can't I just run and not always have something hurt???? Today the run wasn't as effortless as I would have liked, but I did maintain the pace and finish the run. It was cooler, not as humid and there were lots of stars out.

Weight: 0.00
Comments(1)
Slow milesFast milesTotal Distance
0.000.000.00

Rest day. I worked on my ankle again for a long time last night. I even pulled out the Epsom salts.

3x

10 ball squats

10 ball lunges

10 side to side lunges

20 push ups

PT and yoga poses for ankle. More Epsom salts and ice.

Almost finished with my painting project. Finally.....

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
6.000.006.00

Murdock Canal

TT: 58:34

AP: 9:48

10:05, 9:50, 9:50, 9:51, 9:40, 9:17

I decided to give a slow run a shot this morning. Slow....slow....slow was the name of game this morning. It sure felt good to go slow. I could feel my foot this morning, but it didn't hurt. But I could definitely feel it

3x

10 rows

10 flys

20 dips

30 donkey kicks

LLL

50 calf raises

A few yoga poses, a quick stretch and then ice.

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
8.000.008.00

Murdock Canal

TT:  1:09:00

AP:  8:30 (I think this is my fastest time yet)

9:50, 8:45, 8:23, 8:03, 8:19, 8:10, 8:22, 8:00

 

I met the lamp post ladies and was not feeling very excited to run this morning.  I just felt blah....  And they took off lightening fast.  By mile 2, I was a good 5-10 seconds behind them.  I just turned on my ipod and tried to hang on.  At the water fountain at mile 3.5, I wasn't as far behind.  I hung with them until the mile 5 water fountain and all the way home.  The last 800 meters, we all gave a good push and jogged the last 800 meters home.  Love those ladies.  They are certainly making me faster!!

They are running Big Cottonwood next week and I am going up to cheer them on.  So next week is their taper and I am going to run slow all week (and the following week) and see if I can calm my ankle down.

Then we went to 3 soccer games.  I am SO ready for it to cool down.

Weight: 0.00
Comments(1)
Slow milesFast milesTotal Distance
30.253.0033.25
Weight: 0.00
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