I Can Do Hard Things

Week starting Nov 03, 2013

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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

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: 0.00 Year: 1008.65
2014 - Minutes Lifetime Miles: 28605.00
Slow milesFast milesTotal Distance
27.0013.0040.00
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Slow milesFast milesTotal Distance
4.004.008.00

Out and back to round about

TT: 1:09:00

AP: 8:43

10:01, 9:24, 9:05, 8:52, 8:32, 8:02, 7:54, 7:40

It was definitely colder this morning, but I didn't feel cold thanks to my warm clothes (I think I need to buy more!!). It took me awhile to get moving and get into a comfortable groove. After a looong warmup, I decided to push the pace on the way. It felt forced and not very fluid.

I am going to have a small jump in mileage this week....40 miles!! I hope to stay there until mid December and make sure that it feels comfortable. And no injuries!

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Slow milesFast milesTotal Distance
7.000.007.00

TT:  1:07:00

AP:  9:34...nice recovery run

I had to run on the home TM because hubby was out of town.  It definitely wasn't as bad as last time and I didn't have as many aches after.  I think I need to relearn how to run properly on it.  One of the many bad things about running on a TM, it having to blow my nose all the time.  I know it is gross, but I find snot rockets way more convenient when I run on the road.  I went through a half a box of kleenex this morning.

3x

walking lunges

10 ball squats

60 sec plank LLL

 

1x (ran out of time to finish the other 2 sets)

20 push ups

50 calf raises

 

Quick stretch and foam roll

I had to order two more pair of running shoes last night. I'm going through them faster than I'm going through GU's right now.

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Slow milesFast milesTotal Distance
4.004.008.00

TT: 1:09:00

AP: 8:37

Workout on the home TM

Warm up: 3 miles at 9:31

4 mile tempo: 2 miles at 8:27, 1 mile at 8:13, and the last mile I kept bumping the speed up.

Cool down: 1 mile at 8:34

When I do tempo runs on the road, I feel like I can go a lot faster. But today, I felt maxed out on the TM. Even the 9:31 warm up felt harder than running on the road. Though it wasn't as fast as a road run, it was still a good effort.

This TM running is throwing me for a loop!

I have a daughter who is also giving me a run for my money. It is a good thing I love her cause I don't really like her right now.

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Comments(1)
Slow milesFast milesTotal Distance
7.000.007.00

TT: 1:09:00

AP: 10:00

9:41, 9:42, 10:03, 10:03, 9:59, 10:11, 9:16

I met up with Jeanine and Audrey this morning for an easy run. Jeanine just ran SGM and has started over with her training since she just had a baby.

This mornings run was painfully slow. Audrey was breathing so hard and I could tell she was struggling. I don't think she runs a lot in between our runs together. Jeanine was fine.

We had a good conversation though and it was really warm! I think will invite Audrey on shorter runs or run a few miles before I meet her. I'm not sure she can handle these longer runs yet. A for effort though and getting her out the door.

Walking lunges

60/60/60 planks

LLL

Stretch

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Slow milesFast milesTotal Distance
5.005.0010.00

I met my SIL up Provo Canyon this morning.  She is fast and knew she would push me hard from the start.  I did this run back on October 10 alone and was anxious to see if there was improvement since then.  

The run up the canyon seemed to take forever and I felt the incline.  I took a GU at mile 5.  I went to start my watch again and it had lost satellite and I couldn't get it going.  I was totally frustrated because I wanted to compare splits from the last time I did this run.  So I reset the whole thing, but it took 2.5/3 miles to get going again.  So I estimated on those missed mile splits.  Grrrrr.....

I felt good on this run, but I could tell I was working hard.  I was definitely breathing hard by the end and my legs were tired.  It was windy up there today!

Today               Oct 10  

TT:1:23:00         TT:  1:25:26

AP:  8:18            AP:  8:32

9:06                   9:12

8:49                   8:57

8:45                   9:04

8:44                  9:02

8:45*                   9:00

8:31 *                 8:31

8:01*                  8:01

7:55                  7:40

7:50                  8:04

7:36                  7:47

 

When I got home, I changed clothes and headed downstairs.  I was freezing so it felt good to get moving and warm up.  My arms are very sore now.  This is the end of my 3 week cycle and will start my rest week on Monday.  I'm still feeling really good about how my training is going.  I didn't have any major aches this week and count that as a blessing.

3x

10 side to side lunges (funny...whenever I do the first set of these, my hips and knees always pop....and they always feel better after!)

10 ball squats

10 single leg hamstring lift

50 calf raises

60/60/60 planks

15 supermans

10 front row (not side row)

10 shoulder cross over

10 front raise

10 overhead press

10 butterfly

10 skull crusher

 

Long stretch and foam roll.   Time for a nap!

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Comments(3)
Slow milesFast milesTotal Distance
27.0013.0040.00
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