I Can Do Hard Things

Week starting Oct 18, 2015

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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:

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Miles:This week: 0.00 Month: 72.21 Year: 455.58
2014 - Minutes Lifetime Miles: 28605.00
Slow milesFast milesTotal Distance
9.750.009.75
Weight: 0.00
Slow milesFast milesTotal Distance
4.270.004.27

1:23:37 - 4.27 miles - 1700 ft elevation

I got up early and headed up Grove Creek in the rain.  My calves and peroneals have calmed down so I thought I would try a hike.

 

I have a mental list of moments in my life where time has stopped.  I added another moment this morning.  I was hiking before sunrise. It was chilly and there was a slight drizzle.  I heard and then passed a majestic waterfall.  There was snow on the mountains above.  The leaves were in their full autumn glory.  I'm grateful to be in such a wonderful place.

 

Stretch

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Slow milesFast milesTotal Distance
1.400.001.40

4 x (1 min run/4 min walk)

Power pump class - those squats aren't too friendly on the hip

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0.000.000.00

10 min on elliptical while waiting for stair mill to open

25 minutes on the stair mill - (1 min hard/2 min easy)

 

3x

squats on smith machine

LLL

adductor machine

donkey kick machine

calf raises

side plank with clam

 

Lots of foam rolling

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0.000.000.00

3x

side to side squats with bands

LLL

clams

walking lunges

push ups

knees to elbows

front raise

overhead press single leg

tricep with bar

 

I went to ride my bike but had to turn around to put air in my tire.  Then my phone kept ringing and I kept getting texts.  Not the ride I was hoping for.  1 hour - 10.4 miles.

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0.000.000.00

I went to PT yesterday to have another sensor test done and a gait analysis.  My gait was horrible.  And my glutes are not getting any stronger.  I thought I had been doing well, but left the appointment feeling depressed.  

But now it is operation "get strong glutes".  I tried to ride my bike today, but had a flat and didn't know how to change it.  So lots of lifting and activating glutes.

3x

ball squat with band

bohiem lunge

side to side lunge

single leg bridge

hammie roll out on ball

side plank with clam with band

push up on bosu

superman on bosu

hip hike

Weight: 0.00
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Slow milesFast milesTotal Distance
4.080.004.08

EARLY morning hike with Kellie T.  It's been awhile since we've run/hike together.  It was wonderful to catch up.  Very very very dark.  Very very very early.

I was huffing and puffing more than usual today.  And all those glute exercises yesterday were making my legs SORE!

Grove Creek to the bench - 4.08 miles - 1800 feet elevation.

Weight: 0.00
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Slow milesFast milesTotal Distance
9.750.009.75
Weight: 0.00
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