I Can Do Hard Things

February 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**

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

Ogden Half Marathn

2024 - 1:48:58 - 3rd place in AG

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: 95.25 Year: 610.49
2014 - Minutes Lifetime Miles: 28605.00
Slow milesFast milesTotal Distance
110.300.00110.30
Weight: 0.00
Slow milesFast milesTotal Distance
5.000.005.00

TBT Class

Pam's route - 14 degrees, but sunny.  Right quad extremely tight.

TT:  54:02

AP:  10:48

HR:  146

Weight: 0.00
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Slow milesFast milesTotal Distance
7.000.007.00

Carter kept calling from LA (enroute to Sydney then to Auckland) at 12:00/1:00am .  I was SO tired and didn't make it to the gym.  Glute activation exercises at home.

18 degrees - sunny - MCT

TT:  1:07:34

AP:  9:15

HR:  160

2 mile UP - 3 x 1600 @ 7:30-8:15 (My right quad is still very tight and my plan was to go conservative on these).

10:19, 9:51, 8:06, 7:50, 7:32, 10:04, 9:36

If I was a coach and my athlete ran these time, I would be mad :(. I should've slowed down and stuck to a slower pace given the condition of my quad.  I still have A LOT of training left to do.  Best not to be overcooked. 

Honestly, they didn't feel very hard though.

Weight: 0.00
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Slow milesFast milesTotal Distance
3.000.003.00

In/out new entrance - recovery. 21 degrees

TT:  31:37

AP:  11:22

HR:  140

TBT Class

Weight: 0.00
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Slow milesFast milesTotal Distance
14.000.0014.00

According to my weather app, the snow was suppose to be done last night....grrrrr.  It was definitely snowing and 28 degrees.  Glute warm up before run.

Up LP Hwy to every flowing drinking fountain, down Alpine Hwy and added on extra 2.5 miles on side streets)

14 miles with 5 mile tempo @ 8:45 (originally, I wanted to tempo the last 5 miles, but the snowy roads changed my mind.  At least I got the tempo in????). Footing the first 2 miles was iffy, but then cleared up.  Quads very tight/sore.

TT:  2:12:06

AP:  9:22 (10:31, 10:01, 10:00, 9:57, 10:10, 8:29, 8:25, 8:20, 8:16, 8:08, 10:02, 9:32, 9:34, 9:18)

HR:  165

Weight: 0.00
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Slow milesFast milesTotal Distance
0.000.000.00

TBT Class

Weight: 0.00
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Slow milesFast milesTotal Distance
4.800.004.80

TBT Class

Discovery Park to Melissa's street to new entrance - 27 degrees

TT:  52:15

AP:  10:53

HR:  138

Weight: 0.00
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Slow milesFast milesTotal Distance
6.000.006.00

Pam's Route - 18 degrees and clear streets.

I've been worried about my right quad.  I scraped it and was too aggressive.  I had a massage with Felisha today and its sore.  I'm going to take the next 2 days off and let it calm down.  I will continue with gentle rolling.

It warmed up on the run nicely and I decided to proceed with the workout.  Pam's workout - 1 mile push  (8:01) - walk field - .73 mile push (7:45) - walk 700 N - .57 mile push (7:22).

I felt like I was holding way back.

 

Weight: 0.00
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Slow milesFast milesTotal Distance
15.000.0015.00

19 degrees - Manilla Elementary - pond - canyon road - round about - 100 E

Right quad was VERY tight but eventually loosened up.  Now the goal is to keep it loose.

9 mile UP - 5 mile tempo @8:30 - cool down

TT:  2:24:32

AP:  9:29 (10:20, 10:22, 10:11, 10:41, 10:00, 9:43, 9:59, 10:01, 9:46, 8:32, 8:19, 8:15, 8:15, 8:08, 9:31)

HR:  162

Weight: 0.00
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Slow milesFast milesTotal Distance
4.000.004.00

Easy run on TM - HR:  136

Lifting at home

Weight: 0.00
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Slow milesFast milesTotal Distance
4.000.004.00

It was CRAZY windy outside.  On HM TM.

43:00

HR:  135

Weight: 0.00
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Slow milesFast milesTotal Distance
8.000.008.00

MCT - 19 degrees - drinking fountain sprints

TT:  55:35

AP:  9:08 (6:26, 6:22, 3:15, 3:15, 1:49) - BIG PR on all the distances today (last PR was set in July 2018).  Yes they felt hard, but the wheels weren't falling off.  Right hip flexore tight.

HR:  164

2 mile CD:  22:59/11:55/161

 

Weight: 0.00
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Slow milesFast milesTotal Distance
3.000.003.00

Walk/run on the home TM - recovery

TBT Class

Right hip flexor tight from yesterday's workout.

Weight: 0.00
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Slow milesFast milesTotal Distance
16.200.0016.20

Run with Karen and Mark -30 degrees-run on MCT from their house.  Legs still heavy from Friday.  Started the tempo portion late (only got 3.5 miles).  Had to run up big dip during the tempo.  Lots of niggles.

TT:  2:37:10

AP:  9:43 (8:23, 8:40, 8:20, 4:32)

Hr:  162

Weight: 0.00
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Slow milesFast milesTotal Distance
5.000.005.00

Lifting before run

Discovery park to Melissa's street.  Hip flexors so tight.  32 degrees

TT:  55:20
AP:  11:25

HR:  139

Weight: 0.00
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Slow milesFast milesTotal Distance
3.800.003.80

Blizzard outside

HR:135

 

Weight: 0.00
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Slow milesFast milesTotal Distance
6.500.006.50

Lift legs

SO much snow.  I decided it would be wise to run on the TM.

TT:  1:00--AP:  9:14--HR:  173

1 mile SU

5x1200 (8:13, 8:20, 8:20, 8:20, 8:20-8:06) took these way slower to help my hip flexor

.75 mile cooldown

Weight: 0.00
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Slow milesFast milesTotal Distance
3.000.003.00

TT:  32:00

AP:  10:40

HR:  142

Weight: 0.00
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Slow milesFast milesTotal Distance
2.000.002.00

Back from Orlando in a body bag.  Rollers coaster do a number on my body.  First day at my new job.

TT:  20:00

AP:  10:00

HR:  140

TBT Class PM

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
110.300.00110.30
Weight: 0.00
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