I Can Do Hard Things

January 2023

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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**

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

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: 29.00 Month: 12.00 Year: 135.00
2014 - Minutes Lifetime Miles: 28605.00
Slow milesFast milesTotal Distance
120.003.00123.00
Weight: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

We've been having CRAZY amounts of snow the past few days.  The roads were VERY snowy/slushy.  I didn't want to run on the TM, so I'm moving my long run to later in the week when its not as snowy.  30 degrees - snowing.

TT:  1:00:24

AP:  10:23

HR:  156

Post run leg lift.

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
6.000.006.00

I really wanted to get my long run in today, but I slept so terrible last night....and it snowed several more inches...and I was feeling like a head cold was coming on.  So I stuck with my 6 miles and called it good.  I'll try again tomorrow.

Everything felt terrible on the run.

Pam's route - 28 Degrees and snowing/very slushy

TT:  1:06

AP:  11:01

HR:  161

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
8.000.008.00

MCT - 25 degrees, but dry roads

TT:  1:20:59

AP:  10:07

HR:  164

 

PM - TBT Class

Weight: 0.00
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Slow milesFast milesTotal Distance
4.300.004.30

TBT Class

Pumpkin truck look - 34 degrees - heavy snow fall.  I was so wet by the end.  Pick ups the last 2 miles.

TT:  41:10

AP:  9:29

HR:  160

Weight: 0.00
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Slow milesFast milesTotal Distance
4.500.004.50

Discovery to Melissa's street-27 degrees -crazy foggy 

TT:  48:17

AP:  10:36

HR:  144

TBT Class

Weight: 0.00
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Slow milesFast milesTotal Distance
10.000.0010.00

MCT - 36 degrees - My son was set apart as a missionary last night. I'm feeling all the emotions that a mother feels.  I hardly slept last night.

Started slow and negative split on the way home.

TT:  1:39:10

AP:  9:56 (10:40, 10:31, 10:29, 10:21, 10:32, 10:10, 9:47, 9:11, 8:45, 8:18)

HR: 157

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
4.200.004.20

Lift legs

700 N - 100 E - 300 N - 45 degrees and windy

TT:  46:44

AP:  11:08

HR:  147

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
6.000.006.00

TBT Class
Discovery to Evergreen - 34 degrees.  I really need some sunshine!!

TT:  1:01:25

AP:  10:25

HR:  145

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
6.000.006.00

 Pam's route-27 degrees-overslept and on a time crunch-tempo on the flip around

TT:  53:36

AP:  8:58 (9:53, 9:39, 9:01, 8:22, 8:23, 7:59)

HR:  164

Hip flexor/psoas sore

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
4.000.004.00

Out/back 300 n-36 degrees

TT:  43:42

AP:  10:56

HR:  149

Weight: 0.00
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Slow milesFast milesTotal Distance
2.000.002.00

MTC Murph with Carter

1 mile run (9:44)

50 calf raises

50 split squat

50 bicep curls

50 tricep trx

50 supermans

1 mile run (8:37)

Weight: 0.00
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Slow milesFast milesTotal Distance
6.000.006.00

Pam's route - 28 degrees - I brought my son to the MTC today.  

TT:  58:13

AP:  9:46

HR:  156

TBT Class

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
4.003.007.00

TBT Class

Up/Down No County - 27 degrees - legs very heavy from class

Goal:  3 mile temp @ 8:30

TT:  1:03:21

AP: 9:02 (10:18, 9:50, 9:44, 9:57, 7:56, 7:41, 7:39)

HR:  166

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
3.000.003.00

In/out new entrance - 25 degrees and snowing.  Shins splints from the new Kinvaras yesterday.  Run/walk

TT:  35:21

AP:  12:43

HR:  130

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
12.000.0012.00

MCT - 16 degrees - It was hard to get moving because it was so cold.  Those tempo miles were difficult.  They felt way to hard.

 

12 miles with a 3 mile MP tempo.

TT:  1:54:16

AP: 9:31 (10:46, 10:24, 9:57, 9:58, 9:55, 9:54, 9:33, 9:11, 8:30, 8:25, 8:11, 9:25)

HR:  166

I did the tempo miles too fast.  I need to learn how to regulate that better.

Weight: 0.00
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Slow milesFast milesTotal Distance
4.250.004.25

700 N-100E-300 N - 25 degrees - recovery

TT:  50:14

AP:  11:50

HR:  141

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
6.000.006.00

Discovery Park to Evergreen - 25 degrees - several inches of new snow.  I'm growing weary of the snow.  Recovery run.

TBT Class

TT:  1:04:25

AP:  10:44

HR:  147

I had my shins worked on yesterday by someone new.  She didn't know what she was doing.  

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
6.750.006.75

Lift legs

300 N - Manilla Elem.- Manilla Pond - turn around.  30 degrees and VERY snowy.

2x1600@7:34-8:13 RI 400

TT:  1:05:11

AP:  9:43 (10:39, 10:34, 10:33, 7:49, 7:39, 10:08)

HR:  162

I wasn't sure what to expect with the very snowy and slippery roads.  Feeling pleased with this workout.

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
13.000.0013.00

It was an extremely emotional taxing weekend.  Plus the dog got up at 3:45am to go potty.  A few glute activation exercises.  Snowing and lots of new snow.  16 degrees.

13 miles with a 4 mile tempo @8:45.

TT:  2:03:30

AP:  9:41 (10:41, 10:36, 10:19, 10:15, 10:06, 10:08, 10:15, 9:46, 8:41, 8:47, 7:59, 7:50, 10:42). I was on the MTC and having a hard time gripping the asphalt.  I stopped after 2 miles.....reset and pep talk...decided to turn down Manilla Pond road in hopes of more grippiness.  I had a few stops during the first section (Carter called from the MTC...reschedule doctor's appointment).  My water and chews were frozen.  I'm feeling better about the 4 mile tempo and the last 2 miles were good.  Right quad sore during run and after run. 

HR:  165

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
4.000.004.00

It was 6 degrees outside.  Our current hot water heater only makes luke warm water (we are getting a new one today), so I knew I couldn't warm up after my run.  TM it is.

3 sets of lunges - 2 mile recovery run X2

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
120.003.00123.00
Weight: 0.00
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