I Can Do Hard Things

September 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**

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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Miles:This week: 13.95 Month: 44.34 Year: 964.25
2014 - Minutes Lifetime Miles: 28605.00
Totals
Slow milesFast milesTotal Distance
111.820.00111.82
Weight: 0.00
Fri, Sep 02, 2022
Slow milesFast milesTotal Distance
13.000.0013.00

TT:  1:55:10//AP:  8:53//HR:  158 - 43 degrees

We had a really hard family day yesterday, so I am mentally and physically exhausted. Plus Georgia asked me to take her to the 5:00am leg class at Kyle's and I can't say now when my kids want to hang out.  But I did say NO to next week.

I'm really pleased at that last 8:00mm during the last mile of the last 3 mile tempo (it was just out of the canyon up that big hill on the golf course).  I also hit the lap button during the last .5 sprint so it broke up the time.  I probably walked too much during those .25 mile recoveries.

My legs are toast.  I'm a bit worried about doing another big workout on Monday.  Depending on how I feel, we may need to push it to Tuesday.

Another deposit into the speed bank account.

  1. Warm up

    2.00 mi @ 09:41-11:04 min/mi (9:17, 9:12)

  2. Active

    3.00 mi @ 08:09-09:07 min/mi (8:30, 8:09, 8:08)

  3. Recovery

    0.50 mi @ 09:41-11:04 min/mi

  4. Active

    3.00 mi @ 08:09-09:07 min/mi (7:54, 7:40, 8:01)

  5. Recovery

    0.50 mi @ 09:41-11:04 min/mi

  6. Repeat 4 times

    1. Hard

      0.50 mi @ 07:45-08:09 min/mi (7:57, 7:44, 7:31, 7:28)

    2. Easy

      0.25 mi @ 09:41-11:55 min/mi

  7. Cool Down

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

Weight: 0.00
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Sat, Sep 03, 2022
Slow milesFast milesTotal Distance
3.000.003.00

TT:  35:11. AP:  12:48

Walk/run

Weight: 0.00
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Mon, Sep 05, 2022
Slow milesFast milesTotal Distance
7.500.007.50

TT: 1:12. AP:  9:44. HR:  159 - 63 degrees - I shouldn't have done this workout.  I should have waited a day.  ITB totally flared up.  Feeling sad and grumpy  

  1. Warm up

    1.00 mi @ 10:20-11:55 min/mi (10:17)

  2. Repeat 2 times

    1. Hard

      0.50 mi @ 07:45-08:09 min/mi (7:50, 7:51)

    2. Easy

      0.25 mi @ 10:20-11:55 min/mi
      Zone 1

  3. Repeat 1 times

    1. Hard

      1.00 mi @ 08:09-09:07 min/mi (8:09)

    2. Easy

      0.25 mi @ 10:20-11:55 min/mi

  4. Repeat 2 times

    1. Hard

      0.50 mi @ 07:45-08:09 min/mi (7:53, 7:43)

    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 (7:50)

    2. Easy

      0.25 mi @ 09:07-10:20 min/mi

  6. Cool Down

    1.00 mi @ 09:41-11:55 min/mi (12:13)

Weight: 0.00
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Tue, Sep 06, 2022
Slow milesFast milesTotal Distance
0.000.000.00

Bike 14 miles - 1:04 - 13.3 - HR:  130

Lift lower leg

ITB still bugging

Weight: 0.00
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Wed, Sep 07, 2022
Slow milesFast milesTotal Distance
7.000.007.00

MCT - 70 degrees - ITB slightly better, but decided not to do the workout.

TT:  1:13//AP:  10:31//HR:  149

Carter got his mission call to Hamilton New Zealand

Weight: 0.00
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Fri, Sep 09, 2022
Slow milesFast milesTotal Distance
15.300.0015.30

TT:  2:23:55//AP:  9:24//HR: 163 - 68 degrees - 90 minute massage yesterday

Michelle reached out about running together today!  I was nervous about being too slow for her…..she was nice enough to go my pokey pace.

I knew today wouldn’t be as fast as last week since we didn’t go down the canyon, but the effort was there.

I had a hard time seeing the paces on my watch (old lady eyes).  Maybe could have gone a bit faster.

Time to recover…recover…recover!!!!

Side note:  I ran a 7:30 mile during mile 13 today.  My fastest mile during my April time trial was a 7:40.  Boom!

  1. Warm up

    3.00 mi @ 09:41-11:04 min/mi (9:55, 10:14, 10:01)

  2. Ramp up in 4 steps

    1. 3.00 mi @ 09:07-10:20 min/mi (9:12, 9:25, 9:12)

    2. 3.00 mi @ 08:37-09:41 min/mi (9:04, 8:50, 8:48)

    3. 3.00 mi @ 08:09-09:07 min/mi (8:48, 8:48, 8:30)

    4. 1.00 mi @ 07:45-08:09 min/mi (7:32)

  3. Cool Down

    2.00 mi @ 09:41-11:04 min/mi (10:53, 11:28)

Weight: 0.00
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Sat, Sep 10, 2022
Slow milesFast milesTotal Distance
5.400.005.40

Out/back on 300 N - 54 degrees

TT:  59:56//AP:  11:11/HR:  132

Weight: 0.00
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Mon, Sep 12, 2022
Slow milesFast milesTotal Distance
6.700.006.70

MCT - 52 degrees - lifted legs before run

TT:1:01:48//AP: 9:13//HR:  167

  1. Warm up

    10 min @ 09:41-12:55 min/mi (10:08)

  2. Repeat 4 times

    1. Hard

      5 min @ 08:09-09:07 min/mi (8:14, 7:56, 7:45, 7:31)

    2. Easy

      5 min @ 11:04-12:55 min/mi

  3. Cool Down

    10 min @ 09:41-11:04 min/mi (10:20, 9:27)

Weight: 0.00
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Tue, Sep 13, 2022
Slow milesFast milesTotal Distance
3.000.003.00

64 degrees

TT:  32:41//AP:  12:03//HR:  121

Weight: 0.00
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Wed, Sep 14, 2022
Slow milesFast milesTotal Distance
5.250.005.25

MCT loop - 61 degrees - tried to keep this easy.  Hammie bugging

TT:  53:16//AP:  10:08//HR:  149

  1. Warm up

    1.00 mi @ 10:20-12:55 min/mi (10:54)

  2. Repeat 4 times

    1. Hard

      0.50 mi @ 08:37-09:41 min/mi (9:26, 9:14, 9:16, 9:09)

    2. Easy

      0.25 mi @ 10:20-12:55 min/mi

  3. Cool Down

    1.00 mi @ 09:41-11:55 min/mi (10:34)

Weight: 0.00
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Fri, Sep 16, 2022
Slow milesFast milesTotal Distance
11.850.0011.85

Alpine drinking fountain - 100 E with Michelle - 54 degrees - major rain last night so lots of big puddles

Glute activation - TT:  1:50//AP:  9:20//HR:  163

  1. Warm up

    6.00 mi @ 09:41-11:04 min/mi (10:08, 9:33, 9:23, 9:40, 9:38, 9:21)

  2. Active

    2.00 mi @ 08:09-09:07 min/mi (8:28, 7:38)
  3. 4.00 mi @ 09:41-11:04 min/mi (9:14, 9:29, 9:34, 9:56)

Weight: 0.00
Add Comment
Sat, Sep 17, 2022
Slow milesFast milesTotal Distance
3.000.003.00

TT:  33:17. AP:  12:12 HR:  119

54 degrees

 

Weight: 0.00
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Mon, Sep 19, 2022
Slow milesFast milesTotal Distance
5.300.005.30

TT:  50:39//AP:  9:34//HR:  155 - 55 degrees - Discovery Park to Melissa's street

Lift legs before run

  1. Warm up

    15 min @ 09:41-12:55 min/mi (10:15, 9:54)

  2. Active

    10 min @ 09:41-10:20 min/mi (9:16, 9:17)

  3. Active

    10 min @ 08:09-09:07 min/mi (8:06, 7:40)

  4. Cool Down

    10 min @ 09:41-12:55 min/mi  (10:34, 10:22)

Weight: 0.00
Add Comment
Tue, Sep 20, 2022
Slow milesFast milesTotal Distance
3.000.003.00

Weight: 0.00
Add Comment
Wed, Sep 21, 2022
Slow milesFast milesTotal Distance
5.000.005.00

TT:  48:49//AP:  9:46//HR:  153--61 degrees Discovery Park to Melissa's street.  Leg lifting before.

  1. Warm up

    1.00 mi @ 10:20-12:55 min/mi (10:19)

  2. Repeat 6 times

    1. Hard

      0.25 mi @ 08:37-09:41 min/mi (2:07,2:05, 2:03, 1:59, 2:05, 2:00)

    2. Easy

      0.25 mi @ 10:20-14:05 min/mi

  3. Cool Down

    1.00 mi @ 09:41-11:55 min/mi (10:23)

Weight: 0.00
Add Comment
Fri, Sep 23, 2022
Slow milesFast milesTotal Distance
8.000.008.00

MCT loop with Michelle - 46 degrees.  I should've brought gloves.  It was so dark and hard to see the numbers on my watch.

TT:  1:17. AP:  9:21. HR: 165

  1. Warm up

    3.00 mi @ 09:41-11:04 min/mi (9:52, 9:21, 9:03)

  2. Repeat 4 times

    1. Hard

      0.50 mi @ 08:09-09:07 min/mi (8:32, 8:11, 8:13, 7:51)

    2. Easy

      0.25 mi @ 09:07-11:04 min/mi

  3. Cool Down

    2.00 mi @ 09:41-11:04 min/mi (9:52, 9:21)

Weight: 0.00
Add Comment
Sat, Sep 24, 2022
Slow milesFast milesTotal Distance
1.350.001.35

Walk with dog

Weight: 0.00
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Mon, Sep 26, 2022
Slow milesFast milesTotal Distance
3.000.003.00

TT:  33:45 AP:11:02 HR:  139

Weight: 0.00
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Wed, Sep 28, 2022
Slow milesFast milesTotal Distance
3.170.003.17

TT:  32:09 AP: 10:09 HR: 151

Weight: 0.00
Add Comment
Fri, Sep 30, 2022
Slow milesFast milesTotal Distance
2.000.002.00

TT:  19:42 AP: 10:05 HR: 147

Weight: 0.00
Add Comment
Totals
Slow milesFast milesTotal Distance
111.820.00111.82
Weight: 0.00
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