I Can Do Hard Things

Timp Half

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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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to Ukraine's Armed Forces

Miles:	This week:	13.95	Month:	44.34	Year:	964.25
2014 - Minutes Lifetime Miles:						28605.00

Totals

Slow miles	Fast miles	Total Distance
61.65	0.00	61.65

Weight: 0.00

Sat, Jun 01, 2024

Slow miles	Fast miles	Total Distance
14.00	0.00	14.00

Michelle got injured and couldn't go down the canyon. Ran with Karen on the JRP. Nice and slow. 54 degrees. Glute activation before run

TT: 2:15:22

AP: 9:43

HR: 156

Weight: 0.00

Mon, Jun 03, 2024

Slow miles	Fast miles	Total Distance
6.00	0.00	6.00

Drove to MCT. 64 degrees. First in awhile that I felt gd. Achilles still pulling a little.

PM: TBT

TT: 56:30

AP: 9:25

HR: 160

Warm up
1.00 mi @ 09:41-11:04 min/mi (9:53)
Repeat 2 times
1. Hard
  1.00 mi @ 08:09-09:07 min/mi (7:57, 7:44)
2. Easy
  0.50 mi @ 09:41-11:55 min/mi
Repeat 6 times
1. Step
  30 sec @ 06:44-07:23 min/mi (6:46, 6:41, 6:58, 6:50, 6:42, 6:59)
2. Easy
  1 min @ 11:55-12:55 min/mi
Cool Down
1.00 mi @ 09:41-11:04 min/mi (10:23)

Weight: 0.00

Tue, Jun 04, 2024

Slow miles	Fast miles	Total Distance
4.00	0.00	4.00

700 N - 100 E - 300 N - 55 degrees

TT: 47:20

AP: 11:49

HR: 134

PM TBT Class

Weight: 0.00

Wed, Jun 05, 2024

Slow miles	Fast miles	Total Distance
6.00	0.00	6.00

Ran to the AH track. 63 degrees. I've put my SuperFeet inserts in my shoes. This has really helped my achilles niggle. Then I scrapped my right outside knee (ITB insertion point). I noticed while crawling into bed (bent my knee), that it didn't hurt. I felt like I could push during this workout and not worry about injury. Definitely felt more confident.

TT: 1:00:39

AP: 10:09

HR: 154

Warm up
1.50 mi @ 11:04-11:55 min/mi (11:00, 10:53)
Repeat 2 times
1. Hard
  0.25 mi @ 07:45-08:09 min/mi (1:50/7:23, 1:49/7:17)
2. Easy
  0.25 mi @ 09:07-10:20 min/mi
Repeat 1 times
1. Hard
  0.50 mi @ 08:09-09:07 min/mi (3:45/7:31)
2. Easy
  0.50 mi @ 10:20-12:55 min/mi
Repeat 2 times
1. Hard
  0.25 mi @ 07:45-08:09 min/mi (1:46/7:07, 1:42/6:50)
2. Easy
  0.25 mi @ 09:07-10:20 min/mi
Cool Down
1.50 mi @ 10:20-12:55 min/mi (10:56)

Weight: 0.00

Fri, Jun 07, 2024

Slow miles	Fast miles	Total Distance
3.00	0.00	3.00

Weight: 0.00

Sat, Jun 08, 2024

Slow miles	Fast miles	Total Distance
10.75	0.00	10.75

Started at the Tibble Fork turnoff. Ran solo. 46 degrees at the top. This felt extremly HARD. Wish I could've had a few sub 8 miles in the canyon. High hamstring and ITB bugging.

30 minute lift post run.

TT: 1:30:13

AP: 8:24

HR: 161

Warm up
2.00 mi @ 09:41-11:04 min/mi (8:49, 8:22-AP: 8:35)
Active
2.00 mi @ 08:37-10:20 min/mi (8:04, 8:00-AP: 8:02)
Recovery
2.00 mi @ 10:20-11:55 min/mi (8:01, 8:04-AP: 8:02)
Active
2.00 mi @ 08:37-10:20 min/mi (8:22, 8:27-AP: 8:24) Just past Walmart round about
Cool Down
2.00 mi @ 10:20-11:55 min/mi (8:59, 8:05, AP: 8:32) 9:27

Weight: 0.00

Mon, Jun 10, 2024

Slow miles	Fast miles	Total Distance
4.90	0.00	4.90

Discovery Park to Melissa's street - 61 degrees. Decided to skip the workout and recover from Saturday's run. ITB and achilles bugging.

Stressful day as I took Peach to the ER for concussion.

TT: 56:50

AP: 11:35

HR: 129

Weight: 0.00

Tue, Jun 11, 2024

Slow miles	Fast miles	Total Distance
0.00	0.00	0.00

30 minute lift at home.

Weight: 0.00

Wed, Jun 12, 2024

Slow miles	Fast miles	Total Distance
5.00	0.00	5.00

Drove to MCT - 66 degrees. This felt good. Tried to keep it easy.

45 minute lift at Vasa

TT: 46:21

AP: 9:18

HR: 155

Warm up
1.00 mi @ 09:41-11:04 min/mi (9:54)
Active
1.00 mi @ 08:37-09:41 min/mi (8:36)
Repeat 4 times
1. Hard
  0.25 mi @ 06:44-07:23 min/mi (1:50/7:21, 1:48/7:15, 1:49/7:16, 1:45/7:03
2. Easy
  0.25 mi @ 09:07-10:20 min/mi
Cool Down
1.00 mi @ 09:41-11:04 min/mi (9:01)

Weight: 0.00

Sat, Jun 15, 2024

Slow miles	Fast miles	Total Distance
8.00	0.00	8.00

Out/back on MCT - 70 degrees. ITB bugging

45 min lift at vasa post run

TT: 1:16:31

AP: 9:27

HR: 158

Warm up
2.00 mi @ 09:41-11:04 min/mi (10:41, 9:57-AP: 10:19)
Active
1.00 mi @ 08:09-08:37 min/mi (8:09)
Recovery
2.00 mi @ 09:07-10:20 min/mi (9:51, 9:23-AP: 9:37)
Active
1.00 mi @ 08:09-08:37 min/mi (7:54)
Cool Down
2.00 mi @ 09:41-11:04 min/mi (10:10, 9:24)

Weight: 0.00

Totals

Slow miles	Fast miles	Total Distance
61.65	0.00	61.65

Weight: 0.00

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