I Can Do Hard Things

April 2022

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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 

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 

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 22 years. I have 17 year old triplets and a 14 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: 10.00 Month: 92.80 Year: 480.51
2014 - Minutes Lifetime Miles: 28605.00
Slow milesFast milesTotal Distance
100.410.00100.41
Weight: 0.00
Slow milesFast milesTotal Distance
7.000.007.00

300N-right at dead end--34 degrees

TT:  1:12

AP:  10:33

HR:  149

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
3.000.003.00

TBT Class -Tim/Georgia/Annie/Sydney

New entrance--up hill-pumpkin truck-down hill-34 degrees

TT:  29:52

AP:  9:34 (10:47, 9:37, 8:10)

Hip flexor buggi g

Weight: 0.00
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Slow milesFast milesTotal Distance
3.000.003.00

Home TM--too windy outside 

TT:  34:00

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
5.800.005.80

1 mile and 1/2 mile time trial for Coach Mel

3 mile WU on MCT

1 mile - 7:42 (definitely a 10 effort wise)

.63 recovery

1/2 mile - 3:40 (7:21)

.64 home

Weight: 0.00
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Slow milesFast milesTotal Distance
3.000.003.00

Stopped in Vegas on our way to Arcadia.  Hotel TM run.

TT:  32:00

Weight: 0.00
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Slow milesFast milesTotal Distance
2.000.002.00

Easy miles with Georgia and Abby around Arcadia.  Big race for my girl tomorrow.  It's supposed to be 100 degrees.  I'm praying it goes well.

Weight: 0.00
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Slow milesFast milesTotal Distance
5.360.005.36

Discovery Park - Melissa's street - new entrance - 36 degrees

First workout with Mel.

Glute activation exercises

10 min WU

4x3:00 @ 8:09-9:07 (8:07, 7:51, 7:49, 7:57...up a hill)

5:00 easy @ 11:04-12:55

Weight: 0.00
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Slow milesFast milesTotal Distance
3.000.003.00

3 easy on home TM.  Snowing outside

TT:  36:00

Foam rolling and mobility 

Weight: 0.00
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Slow milesFast milesTotal Distance
5.000.005.00

7:00 am TBT class.  Kyle’s “halfway humbler” about did me in.  
 
Came home and ran on my home TM.
 

Garmin did not like my indoor workout (I did change the setting to indoor, but the paces/distance was WAY off my TM).

 
So I’ll post my TM speeds:
 
1 mile WU @ 5.5 (10:54)
 
1-6.7 (8:57)
2-6.7 (8:57)
3-6.7 (8:57)
4-6.7 (8:57)
5-6.8 (8:49)
6-6.9 (8:41)
RI @ 5.5 (10:54)
 
CD @ 5.6 (10:42) 
 
Apple Watch HR @161
 
My right hip flexor/psoas is a hot spot for me. So I kept my speed a bit slower to keep me in the workout.  Everything else felt good.
 
Foam roll and mobility 

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
7.000.007.00

Out/back on MCT

1xglute activation exercises 
 
I didn’t sleep well last night, so after my kids went to school I took a nap.  It was freakin 45 degrees by the time I got out the door!!!!
 
I felt creaky and rusty today…. Had a hard time getting my legs moving.  But I got all my paces.  Hip flexor/psoas still squeaky.

TT:  1:04
AP:  9:23
2 mile WU @9:41-11:04 (10:07&10:00)
1 mile moderate @8:09-9:07 (8:10)
1 mile recovery @9:07-10:20 (9:52)
1 mile moderate @8:09-9:07 (8:10)
2 mile CD @9:41-11:04 (9:40&9:41)
 

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
3.000.003.00

Easy with Becky

TT:  32:16

AP:  10:42

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
6.000.006.00

I got Rachel to run this workout with me!!  39  degrees.  Boston Marathon is today.

This workout kicked by tail!  Definitely a 10!!  I couldn't hit those 1:00 paces.  PM:  TBT class

  1. 2x glute activation

  2. Warm up

    15 min @ 09:41-11:04 min/mi (10:05 & 9:43)
  3. Ramp up in 4 steps

    1. 4 min @ 09:07-10:20 min/mi (9:26) (9:35) (9:36)

    2. 3 min @ 08:09-09:07 min/mi (8:30) (8:29) (8:31)

    3. 2 min @ 07:23-08:09 min/mi (7:42) (7:46) (7:44)

    4. 1 min @ 06:44-07:23 min/mi (7:44) (7:42) (7:25)

  4. Cool Down

    10 min @ 09:41-11:04 min/mi (9:55)
     

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
3.000.003.00

Out new entrance - 61 degrees

Walk/ run

TT:  37:12. AP: 12:34

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
8.450.008.45

MCT Loop - 39 degrees

​TT:  1:19 - AP:  9:23 - HR  169 

TBT Class

  1. Warm up

    1.50 mi @ 10:20-11:55 min/mi
  2. Repeat 2 times

    1. Hard

      0.50 mi @ 08:09-09:07 min/mi (8:08 & 8:07)
    2. Easy

      0.25 mi @ 10:20-11:55 min/mi
  3. Repeat 1 times

    1. Hard

      1.00 mi @ 08:09-09:07 min/mi (8:19)
    2. Easy

      0.25 mi @ 10:20-11:55 min/mi
  4. Repeat 2 times

    1. Hard

      0.50 mi @ 08:09-09:07 min/mi (8:04 & 7:59)
    2. Easy

      0.25 mi @ 09:07-10:20 min/mi
  5. Repeat 1 times

    1. Hard

      1.00 mi @ 07:54-09:07 min/mi (7:59)
    2. Easy

      0.25 mi @ 09:07-10:20 min/mi
  6. Cool Down
    1. 1.00 mi @ 09:41-11:55 min/mi
       

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
4.800.004.80

50 degrees - Melissa's street to Discovery Park

TT:  45:00

AP:  9:22

 

  1. Warm up

    15 min @ 09:41-11:04 min/mi
  2. Repeat 6 times

    1. Hard

      2 min @ 07:45-08:09 min/mi (8:08, 7:51, 7:43, 7:50, 7:53, 7:56)
    2. Easy

      2 min @ 09:07-10:20 min/mi
  3. Cool Down

    10 min @ 09:41-11:04 min/mi
     

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
4.000.004.00

43 degrees - Pam's route - with Becky

TT:  44:47

AP:  11:19

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
5.800.005.80

​Discovery Park to Evergreen Park - 25 degrees

These were hard, but I wasn't desparate.  Last push was up Evergreen Park hill...and it was my fastest!!

TT:  54:25

AP:  9:23

HR:  165

  1. Warm up

    10 min @ 09:41-12:55 min/mi
  2. Repeat 4 times

    1. Hard

      5 min @ 08:09-09:07 min/mi (8:11-8:11-8:09-8:03)
      Zone 2-Zone 4
    2. Easy

      5 min @ 11:04-12:55 min/mi
  3. Cool Down

    10 min @ 09:41-11:04 min/mi
     

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
3.000.003.00

TT:  34:30

AP:  11:26

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
9.000.009.00

 

1.    Warm up 2.00 mi @ 09:41-11:04 min/min (10:09/9:53)

    2.    Active 2.00 mi @ 08:37-09:41 min/mi (8:31/8:38)
    3.    Recovery 1.00 mi @ 09:41-11:04 min/mi  (11:13)
    4.    Repeat 3 times
    1.    Hard 0.50 mi @ 06:44-07:23 min/mi (7:51/7:53/7:55)
    2.    Easy 0.50 mi @ 10:20-12:55 min/mi 
    5.    Cool Down 1.00 mi @ 09:41-11:04 min/mi 
 

Glute activation.

Holy crap that sucked. I was in puke zone during every set.  Maybe I did the 2 mile tempo too fast because those 1/2 mile repeats were so far gone…..I wasn’t even close.  Kinda shook my confidence.

Gu at mile 4 and I carried water.  Hip flexor SO tight/sore.

TT:  1:27. AP:  9:43. HR:  166

MCT-  37 degrees

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
5.200.005.20

MCT - 36 degrees - very windy

TT:  48:41 

AP:  9:21

HR:  160

I really needed a redemption run after Wednesday.  I felt super strong and could have gone faster.

  1. Warm up

    15 min @ 09:41-11:04 min/mi
  2. Repeat 5 times

    1. Hard

      2 min @ 07:23-07:45 min/mi (7:38, 7:28, 7:17, 7:19, 7:04)
    2. Easy

      3 min @ 10:20-11:55 min/mi
  3. Cool Down

    10 min @ 09:41-11:04 min/mi
     

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
4.000.004.00

Out/back 300 N - 34 degrees

TT:  44:38

AP:  11:08

HR:  135

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
100.410.00100.41
Weight: 0.00
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