I Can Do Hard Things

February 2024

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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: 13.95 Month: 44.34 Year: 964.25
2014 - Minutes Lifetime Miles: 28605.00
Totals
Slow milesFast milesTotal Distance
110.720.00110.72
Weight: 0.00
Fri, Feb 02, 2024
Slow milesFast milesTotal Distance
3.000.003.00

In/out new entrance - 46 degrees

Post run lift

Weight: 0.00
Add Comment
Sat, Feb 03, 2024
Slow milesFast milesTotal Distance
10.000.0010.00

Ran with Heather's group - 36 degrees - MCT.  They went out a bit fast for me, but felt strong on the tempo's.  

TT:

  1. Warm up

    2.00 mi @ 09:41-11:04 min/mi (9:19, 9:21)

  2. Active

    2.00 mi @ 08:37-10:20 min/mi (8:46, 8:44)

  3. Recovery

    2.00 mi @ 10:20-11:55 min/mi (10:46, 9:37)

  4. Active

    2.00 mi @ 08:37-10:20 min/mi (8:40, 8:36)

  5. Cool Down

    2.00 mi @ 10:20-11:55 min/mi (10:19, 9:54)

Post run lift

Weight: 0.00
Add Comment
Mon, Feb 05, 2024
Slow milesFast milesTotal Distance
6.000.006.00

Discovery Park - Evergreen Park - 43 degrees and light.  These felt fine, but the last one I just zoned out and probably could've gone faster.  Oh well.

TT:  59:25

AP:  9:48

HR:  156

  1. Warm up

    10 min @ 09:41-12:55 min/mi (10:16)

  2. Repeat 4 times

    1. Hard

      3 min @ 07:23-09:07 min/mi (7:57, 7:54, 7:43, 7:50)

    2. Easy

      5 min @ 11:04-12:55 min/mi

  3. Cool Down

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

TBT Class

Weight: 0.00
Add Comment
Tue, Feb 06, 2024
Slow milesFast milesTotal Distance
3.750.003.75

Pumpkin truck loop - 37 degrees - run/walk - massage

TT:  42:46

AP:  11:30

HR:  136

TBT Clas

Weight: 0.00
Add Comment
Wed, Feb 07, 2024
Slow milesFast milesTotal Distance
5.500.005.50

No County - MCT - Manilla Pond - 37 degrees SNOWING

TT:  52:57

AP:  9:30

4x400+1 mile (goal 7:23-8:09//9:07-9:41) (actual 7:53, 8:03, 7:44, 7:37//7:47)

HR:  158

It was snowing so hard and the road/trail was SO slushy.  Plus it was windy on the canal.  I should've run on the TM.  Very discouraging.  Legs heavy from TBT yesterday.  Not sleeping very well.  Maybe too much exercise.

SWIM: - new watch was set in meters, not yards

48:31-1850 METERS-130HR

Arms are so sore

Weight: 0.00
Add Comment
Fri, Feb 09, 2024
Slow milesFast milesTotal Distance
3.770.003.77

Pumpkin truck loop-34 degrees

TT:  40:05

AP:  10:38

HR:  137

Weight: 0.00
Add Comment
Sat, Feb 10, 2024
Slow milesFast milesTotal Distance
11.000.0011.00

Run with Coach Mel and all the influencers.  27 degrees on the MCT.  I didn't sleep a wink the night before....too nervous.  But I ran WAY better than I expected.  Super happy.  It was finally nice to have a deposit into the running bank account!

  1. Warm up

    2.00 mi @ 11:04-11:55 min/mi (9:29, 9:20)

  2. Active

    2.00 mi @ 08:09-09:07 min/mi (8:31, 8:30)

  3. Recovery

    3.00 mi @ 09:07-10:20 min/mi (10:15, 10:08, 9:15)

  4. Active

    2.00 mi @ 08:09-09:07 min/mi (8:50, 8:14)

  5. Cool Down

    2.00 mi @ 10:20-11:55 min/mi (9:53, 9:08)
  6.  
  7.  
  8. Swim - long course - 1050 yars-30:50 HR:  123

Weight: 0.00
Add Comment
Mon, Feb 12, 2024
Slow milesFast milesTotal Distance
6.000.006.00

Discovery Park to Evergreen Park-23 degrees

TT:  59:21

AP:  9:35

HR:  151

Warm up 15 minutes @ 9:41-12:55 (9:58)

2x10 minutes @ 8:09-8:37 (8:22//8:08)

7 minutes rest

10 minutes cooldown 

Felt very strong!!

PM:  TBT class

Weight: 0.00
Add Comment
Tue, Feb 13, 2024
Slow milesFast milesTotal Distance
5.000.005.00

Pam's route - 28 degrees

TT:  57:06

AP:  11:30

HR:  133

PM:  TBT Class

Weight: 0.00
Add Comment
Wed, Feb 14, 2024
Slow milesFast milesTotal Distance
5.500.005.50

Discovery Park - Melissa's house - 34 degrees - sunny

TT:  52:33

AP:  9:39

  1. Warm up

    1.00 mi @ 10:20-12:55 min/mi (10:09)

  2. Repeat 6 times

    1. Hard

      0.25 mi @ 08:37-09:41 min/mi (2:01/8:08, 2:01/8:08, 1:56/7:48, 2:03/8:16, 1:55/7:43, 1:55/7:41)

    2. Easy

      0.25 mi @ 10:20-14:05 min/mi

  3. Cool Down

    1.00 mi @ 09:41-11:55 min/mi (10:19)

HR:  150

Swim - 1875 - 44:57 - HR:  115 - paddles/buoy only

Weight: 0.00
Add Comment
Fri, Feb 16, 2024
Slow milesFast milesTotal Distance
3.000.003.00

Out/back new entrance - 30 degrees

TT:  33:13

AP:  11:03

HR:  131

Weight: 0.00
Add Comment
Sat, Feb 17, 2024
Slow milesFast milesTotal Distance
12.500.0012.50

Run with the Run Squad - mostly with Heather Smith.  I did this run WAY to fast in effort to try to keep up with her.  My hamstring and hip are totally hurting.  Grrr.....I should know better.  Run through Alpine/Highland.  27 degrees and sunny.  Post run short lift.  SO hammered.

TT:  1:53:43

AP:  9:06

HR:  160

    1. 2.00 mi @ 09:41-11:04 min/mi (9:58, 9:42)

    2. 2.00 mi @ 09:41-10:20 min/mi (9:24, 9:06)

    3. 2.00 mi @ 09:07-09:41 min/mi (9:13, 9:35 - HILLS)

    4. 2.00 mi @ 08:37-09:07 min/mi (8:31, 8:24)

  2. Active

    2.00 mi @ 08:09-08:37 min/mi (8:01, 8:03)

  3. Cool Down

    2.00 mi @ 09:41-11:04 min/mi (9:34, 9:26)

Weight: 0.00
Add Comment
Mon, Feb 19, 2024
Slow milesFast milesTotal Distance
0.000.000.00

Cut back week.  My hamstring and hip have been hurting like crazy since my run on Saturday.  I went WAY too fast and am now paying the price.  I should know better.

Swim - 2000 yds

58:40

HR:  120

Weight: 0.00
Add Comment
Tue, Feb 20, 2024
Slow milesFast milesTotal Distance
3.000.003.00

In/out new entrance - 37 degrees and rain

TT:  32:47

AP:  11:52

HR:  130

PM:  lift legs at home

Weight: 0.00
Add Comment
Wed, Feb 21, 2024
Slow milesFast milesTotal Distance
4.600.004.60

Discovery Park - Melissa's street - 43 degrees

TT:  45:03

AP:  9:49

HR:  152

Swim - 1075 yds - 30:45. HR:126

  1. Warm up

    10 min @ 09:41-11:04 min/mi
    Zone 1-Zone 2

  2. Repeat 10 times

    1. Hard

      30 sec @ 06:44-07:23 min/mi (7:41, 7:16, 7:48, 7:38, 7:27, 7:18, 7:21, 7:25, 7:26, 7:21)
      Zone 5b-Zone 5c

    2. Easy

      2 min @ 09:07-10:20 min/mi
      Zone 1-Zone 2

  3. Cool Down

    10 min @ 09:41-11:04 min/mi

Weight: 0.00
Add Comment
Sat, Feb 24, 2024
Slow milesFast milesTotal Distance
10.600.0010.60

Out/back on MCT - 28 degrees sunny.  I've been in panic mode all week about my hip and hamstring.  Last Saturday totally destroyed me.  I've gotten 2 prolozone injections.  I told myself to start extremly slow and if I needed to cut it short, I would.  I felt fine during the warm up.  I could feel my hamstring/hip just a bit.  But it felt more like I was just out of shape.  Feeling a bit more hopeful.  LOTS and LOTS of stretching post run.

TT:  1:42:30

AP:  9:40

HR:  157

  1. Warm up

    5.00 mi @ 09:41-11:04 min/mi (10:33, 10:32, 10:23, 10:05, 10:04)

  2. Ramp up in 4 steps

    1. 1.00 mi @ 08:37-09:41 min/mi (9:18)

    2. 1.00 mi @ 08:09-09:07 min/mi (8:46)

    3. 1.00 mi @ 08:09-08:37 min/mi (8:30)

    4. 1.00 mi @ 07:45-07:45 min/mi (7:50)

  3. Cool Down

    1.00 mi @ 09:41-11:04 min/mi (10:20)

Weight: 0.00
Add Comment
Mon, Feb 26, 2024
Slow milesFast milesTotal Distance
7.300.007.30

Discovery to Evergreen with a rewind on the recovery.  41 degrees!!!!  I hardly slept last night due to my anxiety/frustration over running/should I just call it.  I decided to try this morning and see how the hip and hamstring felt.  This was a hard workout, but I did hit the paces - level 10 effort though??? 
 

Post run lift.  I need to be lifting 3 days/week.  Hopefully this will solve some of my problems.

TT:  1:07:57

AP:  9:18

HR:  162

  1. Warm up

    1.50 mi @ 09:41-11:04 min/mi (9:48)

  2. Active

    2.00 mi @ 07:23-08:37 min/mi (8:07, 7:59--AP 8:03)

  3. Recovery

    0.50 mi @ 10:20-11:55 min/mi

  4. Active

    2.00 mi @ 07:23-08:37 min/mi (7:54, 8:04--AP7:59)

  5. Cool Down

    1.00 mi @ 09:41-11:04 min/mi (11:38)
     

Weight: 0.00
Add Comment
Tue, Feb 27, 2024
Slow milesFast milesTotal Distance
4.200.004.20

Run with Brittanie - pumpkin truck loop with Manilla Pond add on - 30 degrees

TT:  43:45

AP:  10:24

HR:  145

PM:  swim - 1000yds 32:27 HR: 116 - long course

Shoulder kinda bugging

Massage

Weight: 0.00
Add Comment
Wed, Feb 28, 2024
Slow milesFast milesTotal Distance
6.000.006.00

American Heritage Track - 28 degree with a little wind

TBT class before workout - in hopes to get everything firing before workout.  Aerobic-wise, these felt good.  I could have gone faster (I already went too fast).  Hip was OK, but feels great post run???

TT:  57:45

AP:  9:39

HR:  152

  1. Warm up

    1.50 mi @ 11:04-11:55 min/mi (10:15)

  2. Repeat 2 times

    1. Hard

      0.25 mi @ 07:45-08:09 min/mi (1:47-7:11, 1:46-7:08)

    2. Easy

      0.25 mi @ 09:07-10:20 min/mi
      Zone 1-Zone 2

  3. Repeat 1 times

    1. Hard

      0.50 mi @ 08:09-09:07 min/mi (3:44-7:29)

    2. Easy

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

  4. Repeat 2 times

    1. Hard

      0.25 mi @ 07:45-08:09 min/mi (1:46-7:06, 1:41-6:47)

    2. Easy

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

  5. Cool Down

    1.50 mi @ 10:20-12:55 min/mi (10:28)

Weight: 0.00
Add Comment
Totals
Slow milesFast milesTotal Distance
110.720.00110.72
Weight: 0.00
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