I Can Do Hard Things

Week starting Feb 05, 2012

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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

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

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: 7.60 Month: 82.62 Year: 218.62
2014 - Minutes Lifetime Miles: 28605.00
Slow milesFast milesTotal Distance
25.755.2531.00
Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

1.5 miles easy recovery run

15 minutes on the bike

Legs felt really great on the run.

3x

lunge matrix

PT balance exercises

lateral leg raises/pointed toes/straight up (I think these are what made my hiney so sore on Friday)

Stretch and foam roll

Weight: 0.00
Comments(2)
Slow milesFast milesTotal Distance
1.753.755.50

TM Miles:  44:27

10 minutes warm up

13 sets of 1 min hard/1 min easy (hards were 9.3 for the first eight, then 9.4 for the next 4, then 9.5 for the last one....6.1 for the easy)

.75 mile cool down

I felt good on these sets....not SUPER, but good.  I missed last weeks speed workout, maybe that is it or they were just harder today.

1 set of side to side/diagonal lunges

1 set of lateral leg lifts with pointed toes down and up

Foam rolling and stretching

Weight: 0.00
Comments(1)
Slow milesFast milesTotal Distance
5.500.005.50

TM Miles:  50:14

Nice easy recovery run.  Everything felt good...hip just a tiny big achy, but very minimal.  I was just bored.  I'm tired of watching all the junk on the news.

1 set of lateral leg lifts/toes pointed down/up/regular

side to side and side to back lunges

stretch and foam roll

PT appointment this morning.

B6 - that always makes me break into a good sweat!  Lunge matrix.  I asked them for a "cue" to help me run more on the inside of my toes (instead of the outside) and Buck told me to think of my feet running on the 11 and 1 o'clock.  They gave me some good ideas about using my core versus using my arms. 

I know this is a muscle memory game to help get my form to where it should be, but I'm ready for it to be correct now :)  I guess I'm not very patient!  There is a reason why Heavenly Father sent me 3 kids at once!


Weight: 0.00
Comments(2)
Slow milesFast milesTotal Distance
1.501.503.00

TM run:  26:15

1 mile warm up at 6.5mph

1.5 mile tempo run (started at 7.0 and ended at 8.0)

.5 mile cool down at 6.7mph

I should have run this harder.  It felt way too easy.  My breathing was completely controlled and my legs felt great (they were a bit creaky at the start, but after the warm up they felt fine).  I guess I needed to leave something left in the tank for tomorrow's 14 mile long run.

3x

lunge matrix

B6 balance

lateral leg lift (toes regular/pointed in/pointed up)

firehydrant holds (bent leg/extended leg)

one-legged bridge (ouch!!!!)

side shuffles the length of the short side of the basketball court 

I need to be doing this stuff everyday, but I just run out of time!

Off to paint my entire upstairs... BLECH....

Weight: 0.00
Comments(1)
Slow milesFast milesTotal Distance
14.000.0014.00

 

2:07:00 

14.0 miles

AP:  9:05

9:09, 9:24 (climb into alpine), 9:34 (climb into alpine), 9:24 (climb into alpine), 9:02, 8:53, 9:26(climb in highland), 8:56, 9:00, 8:59, 8:47, 8:48, 8:50, 8:04

I got up at 7:00 and ate.  The sun was just about up, so I got dressed and out the door.  It was beautiful outside....I LOVE this cooler (not cold) weather.  PERFECT running weather!

I headed UP to Alpine Hwy.  I hope that living by the mountains and running all these stinkin' hills pays off some day!  Once I hit Heritage Park, I headed West.  I crossed Timp Hwy and meandered UP through some neighborhoods till I hit my turnaround point.  So I ran through American Fork, Alpine, Highland and Lehi.

I was very surprised at how good I felt during this run - mentally and physically.  Miles 7-10 I became very bored...still far away from home.  Once I took my 2nd GU and water at mile 10, I felt much better. (First GU was at mile 5).

My hip and shins felt a bit creaky near the end, but that is normal.  Such a different run than last week.  HOORAY!

A little stretching, a lot of foam rolling and an ice bath.  I painted all the Blue and Gold cub scout banquet banners today. 

Weight: 0.00
Comments(1)
Slow milesFast milesTotal Distance
25.755.2531.00
Weight: 0.00
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