I Can Do Hard Things

May 17, 2026

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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

2025 - 4:03:10

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

Virtual Boston Marathon

2021 - 4:35:03

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 Marathon

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:

Favorite Running Quotes:

1. Human beings are made up of flesh, blood and a miracle fiber called COURAGE! ~ George Patton

2. Find the courage to be patient.

Favorite Blogs:

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Miles:	This week:	0.00	Month:	94.00	Year:	719.04
2014 - Minutes Lifetime Miles:						28605.00

Tue, Jan 03, 2012

Slow miles	Fast miles	Total Distance
2.00	2.50	4.50

1 mile warm up

2.75 miles worth of 1 min/hard and 1 min/easy. I did my hards at 9.3 and my easys at 6.3. I did the last 2 hards at 9.5 and 9.8. I felt much better after this speed session than I did last week. My breathing was much more controlled and I was able to recover quicker. I didn't feel like puking and my heart did feel like it was going to pop out of my chest.

.75 mile cool down

Weight: 0.00

Comments

From RAD on Tue, Jan 03, 2012 at 16:20:55 from 98.202.23.178

awesome work Toby!! I say next week try them all at 9.5...I know you can totally do it!

From Smooth on Tue, Jan 03, 2012 at 16:52:17 from 75.162.95.99

VERY NICELY done! Just curious, how many of the 1 min on/off did you do? Keep up the good work!

From Toby on Tue, Jan 03, 2012 at 17:32:40 from 199.101.226.254

You ladies are always so nice!

RAD - I think I am going to bump it up next time - maybe the first half at 9.4 - then the second half at 9.5. We'll see!

Smooth - I started the hards at 10:00min on the TM timer (so my wu was a bit longer than a mile so I could start at an even time) and ended my last easy at 32 min. Then cooled down till I got to 4.5 miles. I've been really trying to keep within my 10% increase - I don't want any major injuries :)- hence the 2.5 miles of speed.

From Smooth on Tue, Jan 03, 2012 at 17:52:07 from 75.162.95.99

Smart to stay within the 10% increase. So if I'm right, you did 22 min of speed work or 11 sets. EXCELLENT WORK!!!

Sounds like you're finding it easier each week. I'd increase the times before the speed, just my 2 cents. The purpose of speedwork is to improve running economy for improving one's running form and efficiency. This particular speedwork helps with quick leg turnover like strides does. So remember to run relax and imprint in your mind how it feels to run fast, in other words, at 5K or faster pace and never tense then increase the numbers of reps/intervals. Does it make sense? Hope this help!

From Kelli on Thu, Jan 05, 2012 at 09:49:02 from 71.219.84.120

Hey, there nice job! Those speed are about what I started at the first time I did this workout. i used to always bump it up the last few as well, then I was told that if I had the energy to do that I needed to do the rest of them a little bit harder. Rhett (who gave me this workout) claims you should feel as if you are going to die on the last few. ;o) He also told me to slow down my recovery and I would feel better on the fast. i am not sure that is true (it still hurts), but I slowed down. he does the workout at a 12 when on and a 5.5 when off!!!!

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