I Can Do Hard Things

March 2024

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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.

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Miles:This week: 15.00 Month: 105.07 Year: 488.44
2014 - Minutes Lifetime Miles: 28605.00
Totals
Slow milesFast milesTotal Distance
136.650.00136.65
Weight: 0.00
Fri, Mar 01, 2024
Slow milesFast milesTotal Distance
2.750.002.75

In/out new entrance - 50 degrees

TT:  31:03

AP:  11:13

HR:  129

Weight: 0.00
Add Comment
Sat, Mar 02, 2024
Slow milesFast milesTotal Distance
13.000.0013.00

Short lift before run

AF Canyon -  3 miles before the group arrived (out back on N County).  8 miles down canyon.  2 miles out/back on N County).

50 degrees.  A huge winter storm was blowing in.  Very warm, but extremly windy.  I felt good and really tried to keep within the paces.  Not sore at all post canyon.

TT:  2:01:15

AP:  9:21

HR:  150

  1. Warm up

    3.00 mi @ 09:41-11:55 min/mi (10:09, 9:41, 9:41-AP: 9:51)

  2. Active

    7.00 mi @ 08:37-09:41 min/mi (8:59, 8:53, 8:58, 8:51, 8:56, 8:46, 9:10-AP:8:56)

  3. Warm up

    3.00 mi @ 09:41-11:55 min/mi (9:44, 9:45)

Weight: 0.00
Add Comment
Mon, Mar 04, 2024
Slow milesFast milesTotal Distance
7.250.007.25

Lift before run. 25 degrees - 5:37 am - Discovery Park to Evergreen.  SO hard to run in the dark :(

TT: 1:10

AP:  9:31

HR: 155

  1. Warm up

    1.00 mi @ 09:41-11:04 min/mi (10:99(

  2. Active

    2.00 mi @ 08:09-09:07 min/mi (8:21, 8:06-AP:  8:13)

  3. Recovery

    1.00 mi @ 10:20-11:55 min/mi (11:00)

  4. Repeat 6 times

    1. Hard

      0.25 mi @ 07:23-08:37 min/mi (1:52, 1:47, 1:48, 1:49, 1:49, 1:45

    2. Easy

      0.12 mi @ 10:20-12:55 min/mi

  5. Cool Down

    1.00 mi @ 09:41-11:04 min/mi (10:36)

Weight: 0.00
Add Comment
Tue, Mar 05, 2024
Slow milesFast milesTotal Distance
3.750.003.75

Pumpkin truck loop - 30 degrees

TT:  42:14

AP:  11:21

HR:  131

PM Swim

1000 yds - 29:36 HR:  123

 

Weight: 0.00
Add Comment
Wed, Mar 06, 2024
Slow milesFast milesTotal Distance
6.000.006.00

Lift at home pre run

Drove to MCT - 39 degrees SUNNY!!!  I've been stressing about these 10x400's.  Decided to take the first 5 with consistent splits.  Then have negative splits for the last 5.  It worked great until #10.  I wasn't even looking at my watch.  Oh well.  Legs/hip are definitely tired, but nothing major.

TT:  57:13

AP:  9:32

HR:  156

  1. Warm up

    15 min @ 09:41-11:04 min/mi (9:54)

  2. Repeat 10 times

    1. Hard

      400 m @ 06:44-07:23 min/mi (1:49, 1:48, 1:48, 1:48, 1:46, 1:43, 1:43, 1:42, 1:39, 1:41)

    2. Easy

      1 min @ 17:14-22:09 min/mi
      Zone 1

  3. Cool Down

    10 min @ 09:41-11:04 min/mi (10:02)

Weight: 0.00
Add Comment
Fri, Mar 08, 2024
Slow milesFast milesTotal Distance
3.000.003.00

In/out new entrance-30 degrees.  Slept terrible.

TT:  31:41

AP:  11:24

HR:  130

Weight: 0.00
Add Comment
Sat, Mar 09, 2024
Slow milesFast milesTotal Distance
14.000.0014.00

Ran with the Run Squad.  4 miles before the group.  Hilly course through Alpine.  25 degrees.  Slept horrible last night as the dog was up ALL night.  Super stressed about this run.

30 minute lift before run.

TT:  2:12:33

AP:  9:28

HR:  156

  1. Warm up

    7.00 mi @ 09:41-11:04 min/mi (10:27, 10:09, 10:03, 10:28, 9:48, 9:31, 9:14-AP: 9:57)

  2. Ramp up in 5 steps

    1. 1.00 mi @ 09:41-10:20 min/mi (8:59)

    2. 1.00 mi @ 09:07-09:41 min/mi (8:37)

    3. 1.00 mi @ 08:37-09:07 min/mi (8:34)

    4. 1.00 mi @ 08:09-08:37 min/mi (8:20) 

    5. 1.00 mi @ 07:45-08:37 min/mi (8:03)

  3. Cool Down

    2.00 mi @ 09:41-11:04 min/mi (10:27, 9:50-AP10:06)

Weight: 0.00
Add Comment
Mon, Mar 11, 2024
Slow milesFast milesTotal Distance
8.500.008.50

MCT loop - 43 degrees!!!  First set=consistent (these felt hard).  Second set=negative split (down grinder, but was able to maintain speed through the finish).

PM:  TBT Class

TT:  1:16:02

AP:  9:05

HR:  161

Warm up
2.00 mi @ 09:41-12:55 min/mi (10:25, 9:47-AP: 10:06)
Active
2.50 mi @ 08:09-09:07 min/mi (8:26, 8:24, 8:24-AP: 8:25)
Recovery
0.50 mi @ 11:04-12:55 min/mi
Active
2.50 mi @ 08:09-09:07 min/mi (7:58, 7:55, 7:50-AP: 7:55) - down grinder
Cool Down
1.00 mi @ 09:41-12:55 min/mi (10:40)

Weight: 0.00
Add Comment
Tue, Mar 12, 2024
Slow milesFast milesTotal Distance
4.000.004.00

Pumpkin truck loop with Manilla Pond add-on - 36 degrees DARK

TT:  49:25

AP:  11:45

HR:  128

PM:  Swim - long course

1500 yds - 46:36 - 124

Weight: 0.00
Add Comment
Wed, Mar 13, 2024
Slow milesFast milesTotal Distance
7.000.007.00

Drove to MCT - 37 degrees storm blowing in.  Slept terrible

TT:  1:07:03

AP:  9:35

HR:  151

Warm up
1.50 mi @ 10:20-11:55 min/mi (10:20)
Repeat 6 times
Hard
0.50 mi @ 08:09-09:41 min/mi (4:20-8:40, 4:12-8:25, 4:11-8:23, 4:08-8:16, 4:07-8:15, 3:57-7:55
Easy
0.25 mi @ 10:20-12:55 min/mi
Cool Down
1.00 mi @ 09:41-11:04 min/mi (9:43)

Weight: 0.00
Add Comment
Fri, Mar 15, 2024
Slow milesFast milesTotal Distance
3.000.003.00

Out/back new entrance - 37 degrees

TT:  31:47

AP:  11:32

HR:  126

Weight: 0.00
Add Comment
Sat, Mar 16, 2024
Slow milesFast milesTotal Distance
15.000.0015.00

MCT with Mel and Michelle and crew.  39 degrees and sunny.  20 minute lift nefore run.  I felt super great on this run.  I wish I would have paid closer attention to my paces.  I think I could've run faster, but I still had a little left in the tank.  Good chats with Coach Mel.  Really good run.

TT:  2:17:11

AP:  9:09

HR:  162

  1. Warm up

    3.00 mi @ 09:41-11:04 min/mi (9:18, 9:08, 9:05)

  2. Ramp up in 4 steps

    1. 3.00 mi @ 09:07-10:20 min/mi (9:11, 9:26, 9:09)

    2. 3.00 mi @ 08:37-09:41 min/mi (9:09, 9:12, 9:03)

    3. 3.00 mi @ 08:09-09:07 min/mi (8:50, 8:54, 8:51)

    4. 1.00 mi @ 07:45-08:09 min/mi (8:10)

  3. Cool Down

    2.00 mi @ 09:41-11:04 min/mi (10:00, 9:42)

Weight: 0.00
Add Comment
Mon, Mar 18, 2024
Slow milesFast milesTotal Distance
0.000.000.00

PM:  TBT Class

Weight: 0.00
Add Comment
Tue, Mar 19, 2024
Slow milesFast milesTotal Distance
3.000.003.00

In/out new entrance - 36 degrees

TT:  34:21

AP:  11:20

HR:  137

Weight: 0.00
Add Comment
Wed, Mar 20, 2024
Slow milesFast milesTotal Distance
10.100.0010.10

MCT with Michelle - 37 degrees - hip felt ok.  Still very tight/stiff/achy.  Felisha massage on hip.

TT:  1:39:23

AP:  9:50

HR:  153

TBT Class

Weight: 0.00
Add Comment
Sat, Mar 23, 2024
Slow milesFast milesTotal Distance
4.600.004.60

30 minute lift-48 degrees - 700 N-100 E-300 N.  These felt ok.  I'm feeling very depressed about my hip.  I didn't read the workout right.  I thought I only had 6 sets.  Totally messed up.

TT:  43:22

AP:  9:26

HR:  155

  1. Warm up

    1.50 mi @ 09:41-11:04 min/mi (10:02)

  2. Repeat 8 times

    1. Hard

      201 m @ 08:09-09:07 min/mi (7:42, 7:28, 7:39, 7:23, 7:39, 7:29, 7:23, 8:27)

    2. Easy

      201 m @ 10:20-12:55 min/mi

  3. Cool Down

    1.00 mi @ 09:41-11:55 min/mi (9:32)

Weight: 0.00
Add Comment
Mon, Mar 25, 2024
Slow milesFast milesTotal Distance
7.080.007.08

TBT Class-36 degrees (ran between the snow storms).  Drove to MCT.  This is the best that I've felt in awhile.  Hip felt great...probably because my glutes were firing from hip thrusts at TBT.

TT:  1:07:39

AP:  9:33

HR:  155

  1. Warm up

    1.00 mi @ 09:41-11:04 min/mi (10:01)

  2. Repeat 2 times

    1. Hard

      1.00 mi @ 08:09-09:07 min/mi. (8:13, 7:51)

    2. Easy

      0.50 mi @ 09:41-11:55 min/mi

  3. Repeat 6 times

    1. Step

      30 sec @ 06:44-07:23 min/mi (7:04, 6:47, 6:40, 6:18, 6:26, 6:18)

    2. Easy

      1 min @ 11:55-12:55 min/mi

  4. Cool Down

    1.00 mi @ 09:41-11:04 min/mi (10:19, 10:03)

Weight: 0.00
Add Comment
Tue, Mar 26, 2024
Slow milesFast milesTotal Distance
4.250.004.25

700 N - 100 E - 300 N - 37 degrees snow

TT:  48:52

AP:  11:30

HR:  130

Weight: 0.00
Add Comment
Wed, Mar 27, 2024
Slow milesFast milesTotal Distance
11.000.0011.00

MCT with Michelle - 34 degrees - glute activation before run.  Hip felt great!

PM:  TBT Class

TT:  1:42:12

AP:  9:17

HR:  160

  1. Warm up

    2.00 mi @ 11:04-11:55 min/mi (10:25, 9:57-AP:10:11)

  2. Active

    2.00 mi @ 08:09-09:07 min/mi (8:42, 8:36-AP: 8:39)

  3. Recovery

    3.00 mi @ 09:07-10:20 min/mi (9:49, 9:37, 9:28-AP: 9:38)

  4. Active

    2.00 mi @ 08:09-09:07 min/mi (8:10, 7:56-AP: 8:03)

  5. Cool Down

    2.00 mi @ 10:20-11:55 min/mi (10:09, 9:19 - AP:  9:44)

Weight: 0.00
Add Comment
Fri, Mar 29, 2024
Slow milesFast milesTotal Distance
2.750.002.75

In/out new entrance - 46 degrees

TT:  31:27

AP:  11:27

HR:  130

Weight: 0.00
Add Comment
Sat, Mar 30, 2024
Slow milesFast milesTotal Distance
6.620.006.62

Drove to MCT - 48 degress slight wind/rain - short lift pre run

TT:  1:01:57

AP:  9:21

HR:  156

  1. Warm up

    15 min @ 09:41-11:04 min/mi (9:46)

  2. Repeat 6 times

    1. Hard

      2 min @ 07:45-08:09 min/mi (7:53, 7:47, 7:44, 7:40, 7:29, 7:16)

    2. Easy

      2 min @ 09:07-10:20 min/mi

  3. Cool Down

    10 min @ 09:41-11:04 min/mi ((9:51, 9:44)

 

Weight: 0.00
Add Comment
Totals
Slow milesFast milesTotal Distance
136.650.00136.65
Weight: 0.00
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