I Can Do Hard Things

September 2013

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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
122.173.00125.17
Weight: 0.00
Slow milesFast milesTotal Distance
4.003.007.00

Up LP HWY - with a turn

TT:  60:45

AP:  8:44

9:48, 9:18, 9:07, 9:02, 8:14, 7:40: 7:34

I got to sleep in this morning and it was awesome!  My legs were still quite sore from the lifting I did on Saturday, so I wasn't sure what to expect this morning.  I felt quite creaky heading up to the canyon.  But I thought on the way down, I would try to push the pace some.  By mile 6, I was starting to get tired, but tried to push through.  Mile 7 was a big downhill (the mile 1 climb).

Very happy with the effort today.

I've been looking back to see what my AP pace was 6-12 months ago and I'm almost 45-60 sec/per mile faster.  Interesting!  I feel like slowing increasing my mileage and keeping it the same for a few weeks has been paying off.  I still have a long ways to go, but at least I'm moving in the right direction.

3x

10 ball squats with weights

10 ball lunges with weights

10 side to side lunges with weights...ouch!!!!

10 single leg hamstring lift

10 row

10 fly

20 dips

Stretch and foam roll - then a massage.

 

I made a raspberry pie from all my raspberries.  And stuffed green peppers from all my peppers.  Mmmmmmm.....

Weight: 0.00
Comments(1)
Slow milesFast milesTotal Distance
4.000.004.00

I made myself run on the home TM today so I would be forced to keep it slow.  I've noticed when I wear my Kinvaras or I run faster, my ankle aches.  It isn't stress fracture ache, more tendon/ligament ache - on both the inside and outside of the ankle.  I'm keeping an eye on it, so it doesn't get worse.

I'm still very sore from lifting Saturday and Monday, so I was quite creaky on this run.  It was nice to shake things out.

 

Weight: 0.00
Comments(3)
Slow milesFast milesTotal Distance
8.250.008.25

Murdock Canal with Kellie

TT:  1:11

AP:  8:41

9:16, 8:44, 8:32, 8:32, 8:39, 8:34, 8:37, 8:32

I totally stretched, scraped and did my PT exercises on my ankle last night. And lots of ice. It felt a bit better. But still bugging. WHY can't I just run and not always have something hurt???? Today the run wasn't as effortless as I would have liked, but I did maintain the pace and finish the run. It was cooler, not as humid and there were lots of stars out.

Weight: 0.00
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Slow milesFast milesTotal Distance
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Rest day. I worked on my ankle again for a long time last night. I even pulled out the Epsom salts.

3x

10 ball squats

10 ball lunges

10 side to side lunges

20 push ups

PT and yoga poses for ankle. More Epsom salts and ice.

Almost finished with my painting project. Finally.....

Weight: 0.00
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Slow milesFast milesTotal Distance
6.000.006.00

Murdock Canal

TT: 58:34

AP: 9:48

10:05, 9:50, 9:50, 9:51, 9:40, 9:17

I decided to give a slow run a shot this morning. Slow....slow....slow was the name of game this morning. It sure felt good to go slow. I could feel my foot this morning, but it didn't hurt. But I could definitely feel it

3x

10 rows

10 flys

20 dips

30 donkey kicks

LLL

50 calf raises

A few yoga poses, a quick stretch and then ice.

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
8.000.008.00

Murdock Canal

TT:  1:09:00

AP:  8:30 (I think this is my fastest time yet)

9:50, 8:45, 8:23, 8:03, 8:19, 8:10, 8:22, 8:00

 

I met the lamp post ladies and was not feeling very excited to run this morning.  I just felt blah....  And they took off lightening fast.  By mile 2, I was a good 5-10 seconds behind them.  I just turned on my ipod and tried to hang on.  At the water fountain at mile 3.5, I wasn't as far behind.  I hung with them until the mile 5 water fountain and all the way home.  The last 800 meters, we all gave a good push and jogged the last 800 meters home.  Love those ladies.  They are certainly making me faster!!

They are running Big Cottonwood next week and I am going up to cheer them on.  So next week is their taper and I am going to run slow all week (and the following week) and see if I can calm my ankle down.

Then we went to 3 soccer games.  I am SO ready for it to cool down.

Weight: 0.00
Comments(1)
Slow milesFast milesTotal Distance
7.000.007.00

TT: 1:06:00

AP: 9:43

10:10, 9:44, 9:31, 9:40, 9:31, 9:25, 9:19

Murdock Canal and 2 laps barefoot around the baseball field. On track today with my 2 weeks of slow running. Nice and cool this morning.

3x

10 ball squats

10 ball lunges

10 side to side lunges

10/side Bosu push ups

15 supermans on Bosu

LLL

A few yoga poses and PT for ankle. Then into to the ice sink for both feet.

PM: ART done on foot and ankle. More PT exercises, ice and Epsom salts

Weight: 0.00
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Slow milesFast milesTotal Distance
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Ankle was having a really hard time last night. It is swollen again. I've been so good with increasing my mileage slowly and strength training. I thought was doing it right, so....... What am I doing wrong? Why am I getting injured?

3x

10 ball squats-upped the weight

Walking lunges

10 side to side lunges

10 bicep curl

10 overhead press

10 butterflies

60 plank

PT exercises and a quick stretch.

Weight: 0.00
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Slow milesFast milesTotal Distance
4.500.004.50

4.5 miles with the lamp post ladies around the temple and 300n. Lots of rain. I ended up taking off my rain jacket because I got too hot.

TT: 36:58

AP: 8:22

8:39, 8:13, 8:21, 8:06, 4:00

Lots of puddles this morning and my feet were soaked within a few yards of the run! Ankle felt alright. I wore my old-school ankle brace yesterday and I think it helped. ART done this morning.

Weight: 0.00
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Slow milesFast milesTotal Distance
6.000.006.00

6 easy miles on the home TM.  It's been awhile since I've run that far at home...running outside is so much better.

Quick stretch

Weight: 0.00
Comments(1)
Slow milesFast milesTotal Distance
7.000.007.00

Murdock Canal

TT:  1:04:00

AP:  9:17

9:59, 9:36, 9:11, 9:28, 9:17, 8:53, 8:03

The thunder storm woke me up sometime last night.  Then I had dreams that I had to run in the rain.  Easy miles on the canal alone.  It was very humid.  I had my ankle scrapped yesterday and it was a bit creaky the first few miles.  But after awhile, it warmed up and felt fine.

3x

LLL

50 crunches

20 push ups

Stretch and foam roll.

 

The lamp post ladies and a SIL are running Big Cottonwood tomorrow and I've got my signs ready.I'm actually super excited to go and watch/cheer.  I'm just really glad I don't have to run it :)

Weight: 0.00
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Slow milesFast milesTotal Distance
9.000.009.00

Canal route with a short add-on

TT: 1:25:00

AP: 9:32

10:17, 9:49, 9:41, 9:28, 9:34, 9:29, 9:04, 9:08, 9:18 - still taking it slow.

As I was running this morning, I was thinking about my girls who were starting the Big Cottonwood Canyon Marathon.  I had pre-race jitters and I wasn't even racing!!  I was just hoping they would do their best!!

I saw them at mile 17, mile 23 and at the finish.  I LOVE being a race spectator.  I had my signs and hopefully knew the right things to say.  I got a lot of thumbs up and smiles along the way.  They both had PR's, BQ's and a great races.  Love their guts!  

Now I'm the odd man out.  I'm still a long ways from a BQ and have a long road ahead of me.  

Weight: 0.00
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Slow milesFast milesTotal Distance
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I got my first sinus infection of the season and I ended up leaving church early because I felt so miserable. And an added bonus is that my 6 year old was up crying because her ears hurt. Good morning Monday.

Thankfully, it is a rest week. I was planning on biking and lifting weights, but I may opt to lay on the couch and watch cooking shows.

I just completed 6 weeks of running 30 miles/ week. I've never run that far for that long. I'm still a rookie runner and I'm pleased that I was able to do it. My goal is to get to 40 miles/week and then start training for Ogden. I need a few miracles :) I just ope my ankles can hang on.

Weight: 0.00
Comments(1)
Slow milesFast milesTotal Distance
4.120.004.12

TT:  36:47

AP:  8:56

9:31, 8:50, 8:43, 8:37

Early morning run with Kellie.  Feeling better but lots of hacking and snot rockets.  Cool and windy.

Stretch on the front lawn

Weight: 0.00
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Slow milesFast milesTotal Distance
3.000.003.00

Easy on the home TM.  Feeling way better, but still get really tired easy.  I've taken a nap every day and still gone to bed at 9pm.  So glad it is a easy week!

3x

10 star planks

20 skull crushers

40 russian twists

16 plank rows

20 dips

15 supermans

60 plank with feet on ball

10/side one arm push up on Bosu

30 scissors

LLL 50 calf raises 

B6 on Bosu

Quick stretch

Weight: 0.00
Comments(1)
Slow milesFast milesTotal Distance
8.000.008.00

TT: 1:13:45

AP: 8:56

9:39, 9:07, 8:50, 8:50, 8:45, 8:41, 8:45, 8:42, 2:22

I met Kellie under the lamp post this morning. Collette is still quite sore from the marathon on Saturday. Hopefully , she can join us next week. We did the canal this morning and it was definitely chilly out. We always hit pockets of canyon wind.....brrrrr! Lots of hacking and snot rockets. Hopefully by Monday, I'll be back to my old self!

This rest week has gone by way too quick!

Weight: 0.00
Comments(1)
Slow milesFast milesTotal Distance
3.000.003.00

3 easy miles on the home TM with lots of stops to blow my nose

3x

walking lunges

10 ball squats

10 side to side lunges

10 single leg hamstring lift

10 row

10 fly

10 ball pikes

20 dips

Long stretch with yoga poses and foam roll

Weight: 0.00
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Slow milesFast milesTotal Distance
6.000.006.00

TT: 54:36

AP:  9:09

9:33. 8:50, 9:06, 9:12, 9:00, 8:53

I met my friend Janae this morning. She used to be in my ward and is running St George. She called me a few weeks ago to ask me some marathon fueling questions (like I know). So we met this morning and had a great chat. Ankle felt good. Stretch on my front lawn. I spent all day on a class field trip. I was mentally fried my the end of the day.....too many 4th graders...ahhhhhh

Weight: 0.00
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Slow milesFast milesTotal Distance
8.000.008.00

Canal - out and back

TT:  1:08:05

AP:  8:32

9:33, 8:56, 8:30, 8:15, 8:16, 8:30, 8:13, 7:47

 

I met Kellie for our mid-week longish run.  Perfect weather, great conversation and good speed.  It is getting easier.  It took me a long time to warm up once I got back.

Weight: 0.00
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Slow milesFast milesTotal Distance
0.000.000.00

My schedule is a bit different this week. I wanted to have a buddy for a longer runs, so I adjusted my plans accordingly. So today is a cross training day.

3x

60/60/60 planks

20 push ups

20 lying leg lifts

10 rows

10 flys

20 dips

Stretch

Weight: 0.00
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Slow milesFast milesTotal Distance
10.000.0010.00

5 miles - 45:23 (6.6 mph - 9:05mm)

5 miles - 43:xx (6.7mph - sped up at end)

 

At home gym:

3x

10 ball squats

walking lunges

10 side to side lunges

single leg hamstring lift

stretch and yoga poses

Kellie wanted to go to the gym this morning to run thinking it might rain. It has beemd months since I've been with the meatheads! Ughhh... I was wishing we had gone outside. It was a long 10 mile run or 2x5 mile run. I kept trying to visual my favorite 10 mile run outside. And it was hot in there. But the long run is done for the week. Yeah!

Weight: 0.00
Comments(1)
Slow milesFast milesTotal Distance
6.000.006.00

I met Janae this morning. I really like running with her and she didn't even blink an eye when I asked if we could go super slow. I was torn up from yesterday's long/TM run, so I wanted to be safe. Good conversation!

It was cool, but not freezing. There was a lot of wind though. Still a million times better than the TM!

AP: 9:55

Canal route...I'm going to be sad when they turn off the water!!

Weight: 0.00
Comments(2)
Slow milesFast milesTotal Distance
3.000.003.00

We went camping last night so I wasn't able to get out until lunch time.  3 easy miles - 2 laps around the baseball field barefoot.

 

Stretch and yoga poses

 

L - 5M since Tuesday.  #7/8

Weight: 0.00
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Slow milesFast milesTotal Distance
7.300.007.30

TT:  1:06:35

AP:  9:22

9:59, 9:20, 9:22, 9:20, 9:04, 9:25, 8:56

I ran with Janae again this morning and heard her big plans for SG. I'm excited for her, but not jealous!  I ran her home so I could get an extra mile in.  2 laps around the baseball field barefoot.

Quick stretch - I got some crazy charlie horse in my foot and my toes started moving all their own.  Funny.

Weight: 0.00
Comments(2)
Slow milesFast milesTotal Distance
122.173.00125.17
Weight: 0.00
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