I Can Do Hard Things

March 2016

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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.

Favorite Blogs:

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Miles:This week: 22.33 Month: 127.28 Year: 374.00
2014 - Minutes Lifetime Miles: 28605.00
Slow milesFast milesTotal Distance
13.670.0013.67
Weight: 0.00
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0.000.000.00

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

I tried the Core X video (I love Jay Johnson's stuff.  I've been following him for years and always look forward to his weekly newsletter).  Yikes....I totally sucked at that!  Time to work on those ab muscles!!!

1 hour step mill at the gym

3x
adductor machine
abductor machine
donkey kick with the cable machine

Stretch and foam roll

Weight: 0.00
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Slow milesFast milesTotal Distance
4.500.004.50

TT:  44:35 AP:  9:49  HR157 Up farm hill road

Am #1
Glute/Core
1x

single leg squat drill

LLL with double bands

60/60/60 plank

fire hydrant holds

clams with double band

paper plates – spider

paper plates – wipers

single leg bridge

glute triangles

 

Core
3x

roll out on ball

around the world

supermans on bosu

single arm push up on bosu

plank roll out on ball

lateral leg lift

scissor

v-hold

side oblique

 

Stretch and foam roll


 

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Slow milesFast milesTotal Distance
9.170.009.17

TT:  1:29:54 AP:  9:49  HR: 164 - up to SR-92 - past rec center

3x
walking lunges
dead lifts
side to side lunges
side to side squat with band
squat with band and lateral leg lift
hammie rollout on ball

  Very warm outside.  I felt pretty good.  Hip flexor started to get tired that last 1.5 miles.  

Core X - lots of stretching and foam rolling

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Total body workout

2x

Warm-up 2-3 minutes
Then balance lunges 12-15 ea leg
reverse lunges 12-15 ea leg
Squats 12-15 all at 60% of max one rep
full body crunch 45 secs
toe touch crunch 45 sec
single leg flutter kick 30 secs ea leg back flat
Lateral shoulder raise 12-15
forward shoulder raise 12-15
shoulder press 12-15
oblique crunch 45 sec
Alternate heel touches 45 sec
bycycles 45 secs
overhead tricep extensions 12-15 reps
single arm curls 12-15 reps
tricep kick backs 12 -15 each arm
21's bi-cep curls
Ball crunch
Ball bridge
Ball oblique crunch

Skiing at Sundance

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So I had a little ski accident a week ago and it turned out not to be so little.


MRI came back with an ACL tear, tibial plateau fracture, marrow contusion (I don't even know what that means), lots of bone bruising. 

Feeling sad and defeated......

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I called Dr Cooley's office to see if they had any cancellations.  I was scheduled to meet with him on April 11...too long.  The receptionist asked if I could come tomorrow morning.  

WOW - tender mercy!

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I met with Dr Cooley and he is as good as everyone says he is.  I have such a good feeling for him.  He confirmed the ACL tear and suggested surgery (which I already knew).  

Surgery scheduled for April 12.  SO many blessings!

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My knee is feeling SO much better.  The swelling has gone down significantly and I was able to get on my spin bike for 20 minutes with NO pain.  Yeah!

Everything I've read about ACL reconstruction promotes pre-hab before surgery.  So I thought I would give it a try.

2x

balance lunges - held onto wall so knee wouldn't give out

reverse lunges - hel onto wall so knee wouldn't give out

squats

full body crunch

toe touch crunch

single leg flutter kick

lateral shoulder raise

foward shouder raise

shoulder press

oblique crunch

alt heel touches

bicycles

overhead tri cep

single arm curls

tricep kick backs

bicep curls

ball crunch

single leg bridges

ball oblique crunch

dead lifts

wall sits

push ups

Weight: 0.00
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Slow milesFast milesTotal Distance
0.000.000.00

3x

walking lunges

single leg dead lifts

squats with ball and band

side to side with band

duck walk with band

push up on bosu

superman

15 minute easy spin on bike

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20 minutes easy to medium spin

 

3x

Overhead press

Butterfly

Skull crusher

Seated row

Single leg overhead press

Lateral shoulder raise

Forward shoulder raise

Triangle

Bicep curl

Hammer curl

Front row

Tricep with bar

Lateral leg left

Scissors

Side plank lifts

60 sec plank

Weight: 0.00
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Slow milesFast milesTotal Distance
0.000.000.00

3x

walking lunges

single leg dead lifts

squats with ball and band

side to side with band

duck walk with band

push up on bosu

superman

15 minute easy spin on bike

Weight: 0.00
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Slow milesFast milesTotal Distance
0.000.000.00

3x

balance lunge

curtsy lunge

calf raises

60 sec wall sit

push ups on Bosu

side planks

I tried to do side to side lunges, but my knee kept slipping out of place.  

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A little over 2 weeks until ACL reconstruction.  Trying to get as much lifting in as I can before the slice and dice.

Ultimate core 2x

60/60/60 plank

v-up

B6

LLL with band

fire hydrant

bicycle

clam with band

single leg bridge

push ups on bosu

superman on bosu

50 crunches

60 sec wall sit

lower leg lifts

russian twist

side plank lifts

Weight: 0.00
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Slow milesFast milesTotal Distance
0.000.000.00

3x

Walking lunges

Dead lift

Calf raises

Overhead press

Butterflies 

Seated row 

Skull crusher

Single leg overhead press

Front raise

Lateral raise

Bicep curl

Hammer curl

Front row

Triangles

Triceps with bar

 

10 minutes easy spin

 

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15 minutes easy spin on bike.  Tried to get out of the saddle, but knee was slipping out of place.  2 weeks till surgery.

3x

bicep curls over ball

bent over row

single leg bicep curl

reverse fly

bosu crunches

scissors

chest press on ball

single leg hammer raise

skull crushers

chest fly on ball

swimmers on bosu

Weight: 0.00
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Slow milesFast milesTotal Distance
0.000.000.00

10 minute easy spin

3x

balance lunges

calf raises

curtsy lunge

side to side with band

duck walk with band

push up on Bosu

superman on Bosu

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
13.670.0013.67
Weight: 0.00
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