I Can Do Hard Things

October 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

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: 0.00 Month: 60.16 Year: 980.07
2014 - Minutes Lifetime Miles: 28605.00
Slow milesFast milesTotal Distance
129.5019.00148.50
Weight: 0.00
Slow milesFast milesTotal Distance
4.003.007.00

TT: 1:03:53

AP: 8:56

9:56, 9:23, 9:00, 8:53, 8:40, 7:55, 8:03

Solo run on the canal this morning. I had a much harder time getting out of bed and finding my mojo....it took me 3 miles to get warmed up. I decided to push the pace the last 3 miles.

2 laps around the baseball field barefoot. The sprinklers had just turned off and the field was very wet and cold.

Stretch

I booked hotels for Ogden and Grandmas. Ogden is #1 and if I don't get in, then I'm doing Grandmas. I find out on October 15 if I get into Ogden. I hope my body can hang on until May/June!

Weight: 0.00
Comments(3)
Slow milesFast milesTotal Distance
4.003.007.00

TT:  1:03:16

AP:  8:59

9:46, 9:19, 9:22, 8:56, 8:30, 8:32, 8:48

The lamp post ladies had to cancel this morning.  They were all feeling sick and wanted to sleep in and get it under control before SG.  So I was solo this morning.

I ran the rec center out-back route.  I forget how hilly it is.  It took me awhile to get going.  It always does when I am running alone.  But when I looked at my times for the first half of the run/climb, I was pleasantly surprised.  I didn't realize I was pushing the pace on the way back until I had 1.5 miles to go.  I kicked it hard then cooled down with 2 laps around the baseball field barefoot.  It was wet and cold again.

We have parent teacher conference and the book fair after school today.  My kids were out-of-control with excitement for that darn book fair.  I was happy to send them to school this morning.

Weight: 0.00
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Designated cross training day! I have been so tired this week with all my early mornings. I had a mental struggle of "do I catch up on some much needed sleep" or "do I get my strength training in"? It took me awhile to decide:). I compromised and hit snooze once and did a shortened version of my workout.

3x

20 push ups

60/60/60 planks

30 lying leg lifts

LLL

10 row

10 fly

20 dips

Since my mileage has gone up a bit, I've had a harder time getting my ST in. I need to find a balance because ST is so darn important.

Weight: 0.00
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Slow milesFast milesTotal Distance
6.500.006.50

Canal Route

TT:  57:31

AP:  8:52

9:58, 9:20, 8:56, 8:40, 8:32, 8:01, 4:02

I noticed that when I run solo, I take awhile to get going...it is more of a progression run.  But when I run with someone, my splits are more even.  I guess my internal speed is negative splits.

Snowy and cold, but still better than a TM.

 

3x

walking lunges with weights

10 ball squats with weights

LLL

20 push ups

10 overhead press

10 butterfly

20 skull crushers

15 supersmans 

30 scissors

10 steps downs on stairs

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

Canal out and back

TT: 1:19:00

AP: 9:50

10:26, 10:12, 9:53, 9:43, 10:01, 9:46, 9:27, 9:13

I have several girls in my ward invite me to various runs and races lately. I'm not really into the color runs, foam runs or relay runs. So I've politely declined. But one of the girls I visit teach, so I felt like I needed to make an effort to support her running.

Since all my pals are at SG, I texted to see if she wanted to run this morning. I knew she would be a lot slower than me, so it was a designated slower day.

She is a new runner, so I did a lot of talking about running and races. We went a lot later than I normally do, so I didn't feel like a zombie and carried the conversation.

It was definitely chilly. My gloves got wet at a drinking fountain so my hands were freezing.

When I got home, I headed downstairs for some strength training.

3x

10 side to side lunges

10/side single leg hamstring lift

50/side calf raises

1:30 bridge pulses

10/side one arm push up on Bosu

20 skull crusher

16 row planks

7 ball v-up ....I stink at these.

Long stretch and foam roll

The tops of my feet have been bugging me the past 2 weeks. I've been doing all my PT stuff to help keep the tendons loose. I hardly tied my shoes today. I think that and the very slow pace really helped.

Can't wait to read all the SG race reports! Go FRBers!!!!

Weight: 0.00
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Slow milesFast milesTotal Distance
4.003.007.00

Canal out and back

TT: 59:36

AP: 8:42

10:08, 9:17, 9:05, 8:47, 8:07, 7:21, 7:37

It was a beautiful morning out...not too cold. I even saw a shooting star! I was a slow poke for the first few miles, but I wanted to give a hard push on the way back. The hard push didn't feel as hard as it usually does. Getting easier!

2 barefoot laps around the baseball field barefoot. There was a good frost on the grass and my feet were freezing when I got done.

Weight: 0.00
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Slow milesFast milesTotal Distance
6.000.006.00

Canal out and back

TT:  59:04

AP:  9:51

10:05, 10:01, 9:54, 9:35, 9:37, 9:50

 

I ran again with Audrey (the girl I VT). And invited another slower gal, Tamra (I don't want to sound critical that they are slower). Thought we could all run on the same day. Tamra mentioned to me one day that she really wanted to strength train, so I invited both gals to join me in my home gym for a session. They were both worked over after we did one set of everything. I told them not to hate me tomorrow :). They left and I finished up on my home. It was really warm out this morning.

3x

walking lunges

10 ball squats

LLL

15 superman on Bosu

30 scissors

60 sec plank

20 push ups

20 dips

10 bicep curl with overhead press

Weight: 0.00
Comments(3)
Slow milesFast milesTotal Distance
8.000.008.00

Canal out and back

TT:  1:07:55

AP:  8:29

9:29, 8:51, 8:32, 8:15, 8:25, 8:15, 8:04, 7:56

I met Kellie this morning for 8 miles.  As usual, she was fast and consistent from the start.  I need that consistent at the start (whereas, when I go alone, it takes me awhile to warm up and get moving).

She rehashed St George and we talked about upcoming goals.  As we were chatting, I kept reminding myself that I still 8-9 months until my next marathon.  Don't do anything stupid!!

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Slow milesFast milesTotal Distance
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It is fall break and we are heading to Park City tonight with the kids.  As much as I would love to run in PC, I know I need to be with my family.  So I am taking my rest day tomorrow.  

Hubby was gone early this morning, so I had to run on my home TM. It also meant I got to sleep in....always need a few extra hours of zzzz's!   It wasn't as bad as other times.  I watched some of my DVR shows.  Easy miles to recover from yesterday - 6.0mph

A few stability exercises and off to get a massage.

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Awesome day with the family in Park City.  We went to the outlets, downtown PC and swimming at the hotel.  We saw Cloudy with the Chance of Meatballs 2....super funyn!  A great recovery day!

Weight: 0.00
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Slow milesFast milesTotal Distance
6.004.0010.00

TT:  1:25:26

AP:  8:32

9:12, 8:57, 9:04, 9:02, 9:00, 8:31, 8:01, 7:40, 8:04, 7:47

This was an amazing run today!  I was suppose to go with Kellie and Mandy up Provo Canyon, but they both bailed.  So I ended up going by myself.  It was windy as always at the  mouth of the canyon, but lessened the further I went.  

I took a Gu at mile 5 and turned around.  Right then, a group of 3 went by.  I knew I wanted a hard push the way back and tried to catch them.  I soon realized they were doing a speed workout.  So I would catch them and run with them for awhile and they would take off and I would try to catch them again.  

The last 2 miles, my lungs were hurting a bit...my lack of fitness.  I was excited that I pushed myself to that point and that I could average an 8MM on the way down.  Its getting easier and I'm getting a lot faster.   I still have a long ways to go, but I definately could not run this fast 6 months ago.

I saw lots of people I knew out on the trail this morning...always good to see friends!  I was also way over dressed.

 

When I got home, I changed my clothes and headed to the home gym.

3x

10 side to side lunges

10 single leg hamstring lift

50 calf raises

10 overhead press

10 butterfly

10 skull crusher

15 push ups

50 crunches

40 cherry pickers

Long stretch and foam roll.

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I've had three hard weeks in a row and this is a recovery week.  I do feel good with no major aches or pains.  Just trying to be smart!

30 minutes hard push on spin bike  (I need to do this more often...it felt so good on my legs)

3x

10 side to side lunges

30 donkey kicks

1:30 bridge

 

2x

30 crunches

20 bicycles

15 supermans

 

1x

30 toe touches

15 side plank hip lift R/L

40 russian twists

15 obliques R/L

20 lying leg lift

 

Quick stretch

This was a great workout.  I got to sleep in...I got some good strength training in, but I don't feel totally beat up.

Weight: 0.00
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Slow milesFast milesTotal Distance
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I ran with Audrey this morning (Tamra bailed).  It was definitely an easy run (I have a hard run planned for tomorrow).  Audrey wants to run the Halloween Half and it is her first half marathon.  Good for her.

TT:  48:50

AP:  9:49

10:31, 10:03, 9:44, 9:32, 8:58

Then we came back to my house to lift.

3x

10 side to side lunges

10 single leg hamstring lifts

50 calf raises

1:30 bridge pulses

16 plank rows

20 shoulder taps with feet on ball

20 skull crushers

10 rows

10 flys

quick stretch 

Weight: 0.00
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Slow milesFast milesTotal Distance
4.003.007.00

Kellie and Collette bailed on me this morning.  I think all my friends are done with outside running.  But I'm going to hang on until the snow and ice come.  The thought of running on a TM.....  but I am too uncoordinated to run in the snow.  And it really wasn't that cold this morning.

Out and back to canyon road with a turn

TT:  59:35

AP:  8:31

9:50, 9:20, 9:07, 8:52...tempo...7:46, 7:23, 7:13

I had a nice climb up to the canyon and then reaped the benefits on the way down!  One of my goals is to keep my splits more consistent after mile 1 (mile 1 always includes a BIG hill).  But I'm usually tired and trying to find my mojo, so this is going to be a stretch.  Definitely getting easier.

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4 easy miles on the home TM.  I'm ticked because I accidently one of my favorite shows off the DVR...grrrr

set of planks

LLL

foam roll

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Slow milesFast milesTotal Distance
8.000.008.00

I met Kellie early this morning and realized I was way over dressed.  By the time I got to the top of the hill, I was already taking off my jacket and gloves.  The moon was unbelievably bright this morning...so beautiful!

Canal out and back

TT:  1:07:00

AP:  8:28

9:22, 8:57, 8:31, 8:14, 8:27, 8:29, 7:52, 7:04

Those consistent miles were challenging and I was breathing hard the whole time. But I love it and I'm glad Kellie pushed me.  Great conversation as always!

 

3x

10 ball squats

10 side to side lunges

10 single leg hamstring lift

30 donkey kicks

50 crunches

10 R/L side plank lifts

30 bicycles

15 supermans

10 bosu cross over push up

20 dips

10 shoulder cross over

Weight: 0.00
Comments(1)
Slow milesFast milesTotal Distance
4.003.007.00

Rec Center out and back

TT:  59:18

AP:  8:30

TODAY:  (AP:  8:30)  9:11, 8:54, 8:56, 8:39, 8:05, 7:53, 7:37

OCT 2:   (AP:  8:59)  9:46, 9:19, 9:22, 8:56, 8:30, 8:32, 8:48

 

I ran this route 2.5 weeks ago and am pleased with today's results.  Especially the splits for the "out" hills and my "back" downhills.  I was really breathing hard the last mile and was tired, but I was able to hang on.  Maybe I'll do it again in another 2.5 weeks (Nov 6).  

I seem to be sitting at an AP of 8:30ish for my faster runs.  Hopefully more time on the road will make faster.  

So long rest week.  I would really like to finish up my 36 mile/week 3 week cycle.  I think that 40 miles is a big jump - almost a mile/day increase.  So I'm going to do a 38/mile week, then start my 40/mile cycle.  I want to sit on 40/week until December (with rest weeks every 3 weeks).  We'll see how things go. This is an adjustable schedule.  

This is the most I've ever run in my life.  I've peaked at 47 miles/week, but that included a 22 miler.  My paradigm shift with running is working.  I just hope I don't screw it up.  I still have a long time to go.

 

 

Weight: 0.00
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Slow milesFast milesTotal Distance
7.000.007.00

I had a huge internal struggle about getting up this morning. Unfortunately, I stayed in bed. So I've been stressing all day about getting my workout in. I'm not sure the sleep was worth the worry.

4 miles on the home TM-6.0mph

Took daughter to school

3 miles on the road easy-no watch...this felt way harder than it should have.

Stretch and foam roll

Weight: 0.00
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Slow milesFast milesTotal Distance
8.000.008.00

Canal out and bacl

TT:  1:10:42

AP:  8:50

9:46, 9:07, 8:56, 8:38, 8:41, 8:43, 8:28, 8:16

I met Kellie this morning.  I was feeling very creaky and I told Kellie I needed an easy run today.  I totally held her back, but she'll survive :)  Great conversation as always!

The top of my foot was bugging yesterday and today.  I'm hoping I just tied my shoes too tight again.

Weight: 0.00
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Designated cross training day.  It was really nice to sleep in.

3x

50 crunches

15 push ups

60/60/60 planks

1 min bridge pulses

LLL

Stretch and foam roll

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

Canal out and back

TT: 55:16

AP: 9:13

10:00, 9:27, 9:13, 8:58, 8:47, 8:48

I kept things light and easy this morning because tomorrow will be hard.  I'm loving this fall running weather.  Crunchy leaves, the smell of fire in the air, and pumpkins out on front porches.  LOVE IT!

Walking lunges for 2 houses - x2

60/60/60 planks

LLL

Stretch

Weight: 0.00
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Slow milesFast milesTotal Distance
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Canal - out and back

TT: 1:29:37

AP: 8:23 (This is my fastest AP on a longer training run. Now I just need to run 26.2 miles at this pace!!!)

9:16, 8:43, 8:37, 8:23, 8:20, 8:17, 8,12, 8:13, 8:08, 7:45

Walking lunges for 3 houses

I met Kellie this beautiful morning! We sure have been spoiled with good weather. I still felt a little creaky, but no rest for the weary :)

Took a GU at mile 5 and Kellie pushed the pace on the way back. I was sick of running, so I went along. Great conversation. The top of my left foot (4/5 metatarsal area) is still bugging a bit.

When I got home, I changed my clothes and headed downstairs for some much needed ST.

3x

10 ball squats

10 side to side lunges

10 single leg hamstring lift

30 donkey kicks

50 crunches

10 R/L side plank lift

30 bicycles

15 supermans

10 shoulder cross over

10 front raise

10 front row (not side row)

A few stability things

Stretch and foam roll

Off to the primary program practice!

Weight: 0.00
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Slow milesFast milesTotal Distance
7.000.007.00

TT: 64:00

AP: 9:08

It was crazy windy outside, so I opted to meet Kellie at the gym. It it just a mental adjustment to run on a TM versus running outside. I felt alright, but the tops of my feet are still bugging.

Weight: 0.00
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Slow milesFast milesTotal Distance
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No other way not say it....today's run was crappy. My gut hurt from the homemade donuts on Sunday and pumpkin sugar cookies last night. My own fault! Plus, I was just feeling a bit grumpy about my sore throat and hurting foot.

Home TM 1:10:00-6.0 mph ( and that totally felt hard...ha!)

3x

Walking lunges

10 squats

60 sc plank

LLL

Foam roll

But I am loving this fall weather!

Weight: 0.00
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Slow milesFast milesTotal Distance
8.000.008.00

4 miles solo - 300 N 9:42, 9:13, 9:17, 9:01

4 miles with Audrey - silo loop 10:31, 9:48, 9:41, 8:59

TT: 1:16

AP: 9:37

If I hadn't made plans to meet Audrey, I wouldn't have finished the run. It was a beautiful morning out...nice and warm! I had a hard time finding my mojo. My foot and knee started to feel a bit better during the 2nd 4 mile run. Growing pains.

Changed clothes and headed downstairs for strength training.

3x

10 side to side lunges

30 donkey kicks

1:30 bridge pulses

2x

50 crunches

20 bicycles

15 supermans

1x

30 toe touches

15 side plank lifts

40 Russian twists

15 reverse crunches

20 lying leg lift

Long stretch and foam roll.

Tomorrow is a designated rest day. And I need a nap today :)

Weight: 0.00
Comments(1)
Slow milesFast milesTotal Distance
129.5019.00148.50
Weight: 0.00
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