I Can Do Hard Things

Week starting Jan 20, 2019

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:

Click to donate

to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	769.31
2014 - Minutes Lifetime Miles:						28605.00

Totals

Slow miles	Fast miles	Total Distance
32.00	4.00	36.00

Weight: 0.00

Mon, Jan 21, 2019

Slow miles	Fast miles	Total Distance
4.00	4.00	8.00

TT: 1:14:44. AP: 9:21. —on home TM because it was a blizzard outside.

3 mile warm up—strides

Workout 3 x

3 min hill/3 min rest

2 min hill/2 min rest

1 min hill/1 min rest

——-

3 min (7 incline -6.8 -8:49)

2 min (7 incline-6.8-8:49)

1 min (7 incline-6.8-8:49)

Rest intervals-3 incline -6.4-9:22

3 min (7 incline -6.6-9:05)

2 min (7 incline-6.6-9:05)

1 min (7 incline-6.6-9:05)

Rest intervals-3 incline - 6.4-9:22)

3 min (7 incline-6.5-9:13)

2 min (7 incline -6.6-9:05)

1 min (7 incline-6.7-8:57)

Total workout 1:14:44-AP: 9:21

My pacing was way off with this workout. I started too fast. By the end, I was holding onto the sides of the TM. Grrrrrr..... Discouraged.

3x

Squat with overhead press

Low banded squats

SLDL

Backwards lunge

SL squat on bosu with lunge

Sumo squat

Trx Y

Trx bicep

Trx tricep

Ball I/y/t

Weight: 0.00

Tue, Jan 22, 2019

Slow miles	Fast miles	Total Distance
8.00	0.00	8.00

TT: 1:22:00. AP: 10:15

On home TM because it is a skating rink outside and COLD! My middle daughter woke up in the middle of the night for a drink and passed out....hit her head on the wall. Then it happened again this morning. It’s going to be a fun day .

Weight: 0.00

Wed, Jan 23, 2019

Slow miles	Fast miles	Total Distance
0.00	0.00	0.00

60 minutes step mill

3x

Bicep curl to shoulder press

Row

Banded clams

Monster walk

Side plank up/downs

Plank row

Mountain climbers

Adductor/abductor machine

Weight: 0.00

Thu, Jan 24, 2019

Slow miles	Fast miles	Total Distance
15.00	0.00	15.00

9 mile loop +6 mile Discovery Park Loop. TT: 2:25:44. AP: 9:43

4 mile warm up+strides+10x 90 seconds hard/easy

Ugh.....another hard winter run! Snow and slippery footing. I’ve had lot of these lately! I’m feeling discouraged....the effort is there, but the times are so far off.

Pre run fuel: protein bar and NanoHydr8 (my kids keep eating my bananas!!!)

Mid run fuel: Tailwind

Foam rolling/stretching/compression sleeves

NOTE: DO NOT listen to the Cold podcast.....too creepy in the dark, alone and in the snow :/

2x

-bridge x100

-Plank with paper plates

-Half Side plank-lift top leg

-bohemian lunge

-donkey kick

-fire hydrant

-dead lift

-IYT on ball

Weight: 0.00

Sat, Jan 26, 2019

Slow miles	Fast miles	Total Distance
5.00	0.00	5.00

Silo road to MCT

TT: 47:23 AP: 9:30—9:25, 9:32, 9:31, 9:26, 9:26

2x

Monster walk

Squat with side kick out

LLL-activation

Lll

KLL-heel-toe rainbows

Donkey kick

Bulgarian split squat

Foam roll/stretch

Weight: 0.00

Totals

Slow miles	Fast miles	Total Distance
32.00	4.00	36.00

Weight: 0.00

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