I Can Do Hard Things

Week starting Oct 13, 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
21.003.0024.00
Weight: 0.00
Slow milesFast milesTotal Distance
0.000.000.00

I've had three hard weeks in a row and this is a recovery week.  I do feel good with no major aches or pains.  Just trying to be smart!

30 minutes hard push on spin bike  (I need to do this more often...it felt so good on my legs)

3x

10 side to side lunges

30 donkey kicks

1:30 bridge

 

2x

30 crunches

20 bicycles

15 supermans

 

1x

30 toe touches

15 side plank hip lift R/L

40 russian twists

15 obliques R/L

20 lying leg lift

 

Quick stretch

This was a great workout.  I got to sleep in...I got some good strength training in, but I don't feel totally beat up.

Weight: 0.00
Comments(1)
Slow milesFast milesTotal Distance
5.000.005.00

I ran with Audrey this morning (Tamra bailed).  It was definitely an easy run (I have a hard run planned for tomorrow).  Audrey wants to run the Halloween Half and it is her first half marathon.  Good for her.

TT:  48:50

AP:  9:49

10:31, 10:03, 9:44, 9:32, 8:58

Then we came back to my house to lift.

3x

10 side to side lunges

10 single leg hamstring lifts

50 calf raises

1:30 bridge pulses

16 plank rows

20 shoulder taps with feet on ball

20 skull crushers

10 rows

10 flys

quick stretch 

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
4.003.007.00

Kellie and Collette bailed on me this morning.  I think all my friends are done with outside running.  But I'm going to hang on until the snow and ice come.  The thought of running on a TM.....  but I am too uncoordinated to run in the snow.  And it really wasn't that cold this morning.

Out and back to canyon road with a turn

TT:  59:35

AP:  8:31

9:50, 9:20, 9:07, 8:52...tempo...7:46, 7:23, 7:13

I had a nice climb up to the canyon and then reaped the benefits on the way down!  One of my goals is to keep my splits more consistent after mile 1 (mile 1 always includes a BIG hill).  But I'm usually tired and trying to find my mojo, so this is going to be a stretch.  Definitely getting easier.

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
4.000.004.00

4 easy miles on the home TM.  I'm ticked because I accidently one of my favorite shows off the DVR...grrrr

set of planks

LLL

foam roll

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
8.000.008.00

I met Kellie early this morning and realized I was way over dressed.  By the time I got to the top of the hill, I was already taking off my jacket and gloves.  The moon was unbelievably bright this morning...so beautiful!

Canal out and back

TT:  1:07:00

AP:  8:28

9:22, 8:57, 8:31, 8:14, 8:27, 8:29, 7:52, 7:04

Those consistent miles were challenging and I was breathing hard the whole time. But I love it and I'm glad Kellie pushed me.  Great conversation as always!

 

3x

10 ball squats

10 side to side lunges

10 single leg hamstring lift

30 donkey kicks

50 crunches

10 R/L side plank lifts

30 bicycles

15 supermans

10 bosu cross over push up

20 dips

10 shoulder cross over

Weight: 0.00
Comments(1)
Slow milesFast milesTotal Distance
21.003.0024.00
Weight: 0.00
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