I Can Do Hard Things

Week starting Feb 14, 2016

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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to Ukraine's Armed Forces

Miles:	This week:	30.00	Month:	120.07	Year:	503.44
2014 - Minutes Lifetime Miles:						28605.00

Totals

Slow miles	Fast miles	Total Distance
14.66	0.00	14.66

Weight: 0.00

Mon, Feb 15, 2016

Slow miles	Fast miles	Total Distance
5.15	0.00	5.15

3.68-10:04-37:04-165

1.48-15:02-10:08-168

32 degrees, light rain and icy in spots. I ran up temple hill to the rec center to the high school track. 6 strides along the straights. 1 mile run home from track.

3x
Walking lunges
Dead lifts
Side to side lunges
Side to side squats with band
Squat with band and lateral leg lift
LLL with band

Daily Core/Glute
1x
Single leg squat
60/60/60 plank
Fire hydrant hold
Paper plates-wipers
Paper plates-spiders
Single leg bridge
Glute superman on Bosu

Right hip flexor super tight (like before I had surgery). Lots of flexor stretching.

Weight: 0.00

Tue, Feb 16, 2016

Slow miles	Fast miles	Total Distance
6.30	0.00	6.30

Corner Canyon with Kelli AP: 16:40, TT: 1:44, HR: 159, Elevation: 1069

Daily Glute/Core Routine
1x
Single leg squat
LLL with band
60/60/60 plank
Fire hydrant hold
Paper plates
Single leg bridge
Glute superman on Bosu

3x
single leg overhead press
front raise
front row
single leg hammer curl
tricep
triangles
overhead press
butterfly
skull crusher
seated row

Short stretch and foam roll

I met Kelli at Potato Hill to run the Corner Canyon trails. This didn't turn out as I had planned! Trail conditions were harsh and icy (my spikes helped, but I was sliding everywhere). There was construction, so we turned around and headed south. The south trail wasn't tracked out and we post-holed till we ran out of time. Such a bummer.....we ran these trails all winter last year. Too much snow this year. So do I need to do a long run later in the week and call today a hike? Ughhhhh.....

Weight: 0.00

Wed, Feb 17, 2016

Slow miles	Fast miles	Total Distance
0.00	0.00	0.00

My feet are quite sore from yesterday's trail adventure (and I have blisters under each big toe.....maybe from my microspikes?). So at the risk of being extra cautious, I decided to do 55 minutes on the step mill today as cross training. Yikes....hope that's alright!

3x
curtsy lunges
dead lift
squat with band
side to side squat with band
push ups

Daily Glute/Core
1x
single leg squat drill
LLL with band
60/60/60 plank
fire hydrant holds
paper plates
single leg bridge
glute superman

Quick stretch and foam roll.

Weight: 0.00

Thu, Feb 18, 2016

Slow miles	Fast miles	Total Distance
3.21	0.00	3.21

AP: 10:28 - TT: 33:34 - HR: 154

I was supposed to work out with Robyn with morning, but after waiting for 30 minutes I figured she wasn't going to show. I was feeling frustrated that I had wasted that time at the crack of dawn.

300 N out and back - 46 degrees

Weight: 0.00

Fri, Feb 19, 2016

Slow miles	Fast miles	Total Distance
0.00	0.00	0.00

AM #1

Daily Glute/Core

1x

single leg squat

LLL with band

60/60/60 plank

fire hydrant hold

clams with band

paper plates – wipers

paper plates – spiders

single leg bridge

glute superman

around the clocks on ball

pike on ball

rotating plank on Bosu

side obliques

I have horrible posture….especially after I had my kids. I have NO abdominal strength and am always hunching over. GOTTA work on that.

3x

single leg overhead press

front raise

front row

single leg hammer curl

triceps

triangles

Stretching and foam rolling. Got out my tennis ball to work my hip flexor.

AM #2
The weather has been warmer and the mountains are getting slushy/icy for skiing. I'm a snow snob!

So I headed up to Grove Creek for a hike. It was a typical spring trail today - snow/ice and mud. But the sun was shining and felt lovely!

Hip flexor was definitely bugging. I scheduled a massage for Wednesday.

Longish run planned for tomorrow.

Weight: 0.00

Totals

Slow miles	Fast miles	Total Distance
14.66	0.00	14.66

Weight: 0.00

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