I Can Do Hard Things

Week starting Jan 31, 2016

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesToby's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth ViewYear View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
2009201020112012201320142015201620172018201920202021202220232024
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: 44.34 Year: 964.25
2014 - Minutes Lifetime Miles: 28605.00
Slow milesFast milesTotal Distance
20.200.0020.20
Weight: 0.00
Slow milesFast milesTotal Distance
3.900.003.90

3.9 miles - up Silo road - 4 inches of new snow - 25 degrees

AP:  10:00

3x

walking lunges

single leg dead lift

side to side lunge

**need to finish the rest of my strength training after skiing at Snowbird!!!!!

side to side squat with double bands

squat  on flat side of Bosu with weights

LLL/Clam

 

Daily glute work x1

B6

60/60/60 plank

Fire hydrant holds

paper plates

glute superman

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
0.000.000.00

AM #1

 

3x

 

overhead press

butterfly

seated row

skull crushers

front raise

front row

single leg overhead press

single leg bicep curl

tricep with bar

 

 

Daily Glute Routine

1x

Single leg squat (cross over drill)

60/60/60 plank

LLL with band

Clam with band

Fire hydrant hold

Paper plates

Single leg bridge

Glute triangles on Bosu

 

 

AM #2

45 minutes on the step mill – easy – read my book and time went by fast

 

3x

adductor/abductor/glute on pulley machine

adductor machine

abductor machine

hamstring curls

 

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
5.300.005.30

AP:  9:02

My Garmin has been having a hard time these past two runs (maybe because of the HR monitor). The Garmin map of where I ran is way off.  And I know that my first mile couldn't be 9:11....I live at the bottom of a huge hill!!  I know this run is only 5.3 miles (not 5.6).  I need to do some internet research to fix it!!

Light dusting of snow and slippery in some spots.  12 degrees.

Legs strength training 
3x

Lunge on Bosu
Curtsy lunge
Squat jumps on Bosu
Side lunges on Bosu
Calf drops
60 second wall sits
Hammie roll out on ball

Daily glute/core
1x
Single leg squat drill
LLL with band
60/60/60 plank
Fire hydrant holds
Paper plates
Single leg bridge
Glute superman

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
4.000.004.00

Discovery Park

AP:  10:06

HR:  152

 

18 degrees and snowing. I slept in today to get the full effects of a "rest day". So I ran after my kids went to school.

The heart rate monitor I had been using was chaffing SO badly. So while I was picking up a new pair of Ravennas, I also got the new model of the Garmin heart rate monitor. WOW - what a difference. No chaffing. And the map section of the Garmin connect was correct (so was the mileage).

I think I'm starting to understand running by heart rate. I've read Phil Maffetone's stuff before, but now that I can see my heart rate while I run it makes more sense. It was dis-heartening to see my average heart rate today was 152 bpm and I was only running a 10:00/mile (and I need to be in the 8:20/mile for a BQ). And according to Phil's equation it should be a 138bpm. I still have time.

Stretching, foam roll and Gua Sha scraping on my lower legs.

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
0.000.000.00

21 degrees and 4 inches of new snow.

4 miles - 1:31:44

Hike up Grove Creek to the bench to test out new micro spikes.  The trail was tracked out, but I definitely needed the spikes.  Icy in a few spots.  The sun came out on the way down and warmed me up.  Beautiful!

My goal is to be able to run this someday.  

Calves are already tight.

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
7.000.007.00

AP:  10:08 MCT

HR: 156

 

0 degrees outside....brrrrrr!!  Calves are tight and shins are bugging.

3x
lunge matrix
dead lift
squat with band with lateral leg lift
side to side squat with band

single leg overhead press
row
front raise
front row
triangles

Daily glute/core
1x
single leg squat
LLL with band
60/60/60 plank
Fire hydrant
Paper plates
Single leg bridge
Glute triangles on Bosu

Lots of calf stretching and foam rolling

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
20.200.0020.20
Weight: 0.00
Debt Reduction Calculator
Featured Announcements