I Can Do Hard Things

Provo Freedom Run 10K

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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**

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 

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: 0.00 Month: 103.65 Year: 940.69
2014 - Minutes Lifetime Miles: 28605.00
Slow milesFast milesTotal Distance
102.406.16108.56
Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

In/out new entrance--70 degrees

TT:  32:29

HR:  143

Weight: 0.00
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Race: Provo Freedom Run 10K (6 Miles) 00:53:04
Slow milesFast milesTotal Distance
1.006.167.16

70 Degrees - .5 WU/.5CD

TT:  53:04

AP:  8:37 (8:41, 8:35, 8:29, 8:29, 8:30, 8:54)

HR:  172

Not quite the race I was hoping for.

.5 mile warm up—glute activation 

Took off way slow.  Kept slowing down remembering I wanted to negative split.  Everything felt easy till mile 4. 

Then I really had to start to work.  Those darn 5k walkers get in the way ;). That last .7 up the hill to the finish did me in.  My lungs were on FIRE (I’m wondering if it’s from when I had Covid last year…..I was gasping for air…..lungs are still sore as I write this).

Negative split until 5.3.  Oh well. I’m not sure if starting any slower would have helped or it’s just a hard course (and weaving through all the people at the end)…or I’m just not there fitness-wise yet.

I’m going to try to finish some of my harder workouts on an uphill.  I want revenge :)

.5 mile cooldown.

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
3.000.003.00

TBT Class

out/back new entrance - 73 degrees

AP:  11:29

HR:  143

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
7.000.007.00

Discovery park - evergreen park - 66 degrees

TT:  1:07

AP:  9:39

HR:  168

  1. Warm up

    1.00 mi @ 10:20-12:55 min/mi
    Zone 1
  2. Repeat 6 times

    1. Hard

      0.50 mi @ 08:37-09:41 min/mi (8:37, 8:23, 8:19, 8:12, 8:16, 8:03)
      Zone 2-Zone 3
    2. Easy

      0.25 mi @ 10:20-11:55 min/mi
      Zone 1
  3. Cool Down

    1.00 mi @ 09:41-11:55 min/mi
    Zone 1-Zone 2

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
3.000.003.00

In/out new entrance - 64 degrees

TT:  31:56

AP:  10:39

HR:  145

Weight: 0.00
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Slow milesFast milesTotal Distance
14.500.0014.50

Down AF Canyon with Collette.  She hasn't been running a lot and we stopped an obscene about time.  Frustrating.  Collette left at mile10 and I tried to pick up the pace.  48 degrees at top of canyon.

TT:  2:15

AP:  9:19

HR:  160

Weight: 0.00
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Slow milesFast milesTotal Distance
12.000.0012.00

Up N County - Everflowing drinking fountain - down 100E --70 degrees (I ran at 5:00am and it was much cooler)

TT:  1:57

AP:  9:48

HR:  158

  1. Warm up

    6.00 mi @ 09:41-11:04 min/mi (10:53, 10:32, 10:43, 10:37, 10:21, 9:59)
  2. Active

    4.00 mi @ 08:09-08:37 min/mi (8:35, 8:24, 8:21, 8:00)
  3. Cool Down

    2.00 mi @ 09:41-11:04 min/mi (10:41, 10:25)
     

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
3.000.003.00

In/out new entrance - 64 degrees

TT:  32:51

HR:  134

Weight: 0.00
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Slow milesFast milesTotal Distance
5.000.005.00

Discovery Park - Melissa's street - 73 degrees

  1. Warm up

    15 min @ 09:41-11:04 min/mi (10:01, 9:34)
  2. Ramp up in 4 steps

    1. 4 min @ 09:41-11:04 min/mi (9:39)

    2. 3 min @ 09:07-09:41 min/mi (9:14)

    3. 2 min @ 08:09-09:07 min/mi (8:15)

    4. 1 min @ 07:23-08:09 min/mi (7:53)

  3. Ramp up in 4 steps

    1. 4 min @ 09:41-11:04 min/mi (9:08)

    2. 3 min @ 09:07-09:41 min/mi (8:48)

    3. 2 min @ 08:09-09:07 min/mi (8:12)

    4. 1 min @ 07:23-08:09 min/mi (7:30)

  4. Cool Down

    10 min @ 09:41-11:04 min/mi (10:51)
     

Weight: 0.00
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Slow milesFast milesTotal Distance
5.000.005.00

Discovery Park - Melissa's street - 72 degrees

TT:  46:48 AP:  9:21 HR:  163

TBT Class

  1. Warm up

    10 min @ 09:41-12:55 min/mi (9:56)
  2. Repeat 2 times

    1. Hard

      10 min @ 08:09-08:37 min/mi (8:15, 8:22--(7:56, 7:53)
    2. Easy

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

    5 min @ 09:41-11:04 min/mi (11:29, 10:10)

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
3.000.003.00

Out/back new entrance - 66 degrees

TT:  32:17

AP:  11:46

HR:  132

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
6.000.006.00

Pam's route - 64 degrees ---Lift legs.

I'm trying to decide how I feel about having a coach.  I don't think I'm getting any faster.  If I don't post anything on TP, I don't get any encouragement.    I have no idea how well I'm doing.  Plus, my lungs were hurting this morning which made me grumpy.  

TT:  1:00

AP:  10:00

HR:  157

  1. Warm up

    2.00 mi @ 10:20-12:55 min/mi (11:13, 10:36)
  2. Repeat 4 times

    1. Hard

      0.25 mi @ 08:37-09:41 min/mi (8:41, 8:34, 8:33, 8:32)
    2. Easy

      0.25 mi @ 10:20-14:05 min/mi
  3. Cool Down

    2.00 mi @ 09:41-11:55 min/mi (9:50, 9:53)

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
8.000.008.00

MCT - 68 degrees

TT:  1:17 AP:  9:42 HR:  163

  1. Warm up

    2.00 mi @ 09:41-11:04 min/mi (10:39, 10:07)
  2. Active

    1.00 mi @ 08:09-08:37 min/mi (8:03)
  3. Recovery

    2.00 mi @ 09:07-10:20 min/mi (10:30, 9:26)
  4. Active

    1.00 mi @ 08:09-08:37 min/mi (7:57)
  5. Cool Down

    2.00 mi @ 09:41-11:04 min/mi (10:47, 10:03)

Weight: 0.00
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Slow milesFast milesTotal Distance
3.000.003.00

On home TM

Lift legs

Weight: 0.00
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Slow milesFast milesTotal Distance
4.800.004.80

Discovery Park to Melissa's Street - 63 degrees (which felt heavenly).  Peroneal bugging

TT:  47:29 AP:  9:50 HR:  150

TBT Class

  1. Warm up

    15 min @ 10:20-12:55 min/mi (10:19, 9:57)
  2. Repeat 3 times

    1. Hard

      3 min @ 08:09-08:37 min/mi (8:18, 8:09, 8:04)
    2. Easy

      2 min @ 10:20-12:55 min/mi
  3. Cool Down

    15 min @ 09:41-11:04 min/mi (10:26, 10:27)
     

Weight: 0.00
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Slow milesFast milesTotal Distance
3.000.003.00

TT:  31:10

AP:  11:33

HR:  128

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
3.000.003.00

66 degrees

TT:  30:17

AP:  9:59

HR:  150

Weight: 0.00
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Slow milesFast milesTotal Distance
2.000.002.00

72 degrees

TT:  19:47

AP:  9:50

HR:  150

Weight: 0.00
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Race: Timp Half Marathon (13.1 Miles) 01:49:40
Slow milesFast milesTotal Distance
13.100.0013.10

Short version:  better than I thought.  The wheels started to fall off around 11.5.

TT:  1:49:40

AP:  8:17 (8:07, 8:30, 8:25, 8:19, 8:23, 8:12, 8:13, 8:16,// 8:13, 8:17, 8:08, 8:27, 8:17)

HR:  160

Long version:  I saw a friend and ran with her the first mile, but she was going too fast for me.  Felt good down the canyon and on the golf course.  Took GU at mile 5.  

Really started to hurt when I hit the MTC.  Hung on for as long as I could.  Took water at mile 12 and just kept thinking 4 laps around the track…3 laps around the track….2 laps.  The wheels were rolling off :(

Ironically, I ran a faster AP than I did the Freedom Run.  My PR in this course is 1:47, so I felt pleased I was only 2 minutes off for a “C” race.

Time to get back to work.  And take a nap!

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
102.406.16108.56
Weight: 0.00
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