I Can Do Hard Things

Week starting Feb 09, 2014

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
32.50	10.50	43.00

2014 - Minutes Miles: 535.00

Weight: 147.50

Sun, Feb 09, 2014

Slow miles	Fast miles	Total Distance
0.00	0.00	0.00

Weight: 148.00

Mon, Feb 10, 2014

Slow miles	Fast miles	Total Distance
10.00	0.00	10.00

TT: 1:33:09

AP: 9:19

My Monday morning blah run! As always I had a hard time finding my mojo...too tired and not interested. But I got it done. Peroneals were definitely achy this morning. I taped them and put the lift in my shoe. That seemed to help.

2014 - Minutes Miles: 93.00

Weight: 148.50

Tue, Feb 11, 2014

Slow miles	Fast miles	Total Distance
4.00	0.00	4.00

TT: 36:11

AP: 9:02

15x bicep curls on Bosu

15x bent over back row

15x squat jump on Bosu

10x single leg bicep curl

20x reverse fly on bench

10x side lunges on Bosu

20 ball crunches

20 single leg scissors

2 mile run

1 set of the above

2 mile run

1 set of the above

Quick foam roll. Peroneals still a bit achy. Scraped them last night...lots of ice...massage.

I had a moment of weakness with my valentines day sugar cookies. Yikes...stupid scale didn't move this morning because of my mistake.

2014 - Minutes Miles: 75.00

Weight: 148.50

Wed, Feb 12, 2014

Slow miles	Fast miles	Total Distance
5.50	2.50	8.00

TT: 1:08:52

AP: 8:36

Speed workout Wednesday. 10x400 with 400 recovery.

2 mile warm up - 6.5mph

400-9.0mph

400 recovery - 6.0mph

.5 mile active recovery at 6.0mph after 5 reps

cooldown

These were not as fast as last week, but I felt a lot better and stronger.

On a side note, I'm still not loosing weight as fast I would like. I seem to be stuck in a RUT! Maybe I'm chewing too much gum.

PM Workout:

3x

Bicep curls on Bosu ball

Benover row

Squat jump on Bosu ball

Single leg bicep curls

reverse fly on incline bench

side lunges on Bosu ball

Bosu ball crunches

Single leg scissor

Chest press on ball

Single leg shoulder raise

Forward lung on Bosu

Lying tricep ext on ball

Chest fly on ball

Dumbbell squat

Swimmer kicks on Bosu

Bird-dog

2014 - Minutes Miles: 143.00

Weight: 148.00

Thu, Feb 13, 2014

Slow miles	Fast miles	Total Distance
0.00	0.00	0.00

Around the clocks on ball

pike on ball

rotating plank on Bosu

rolls up

side oblique crunch

lying leg drops

incline chest press

bosue close grip chest press

lunge with 1 arm back row

bentover should fly on bench

2014 - Minutes Miles: 40.00

Weight: 146.50

Fri, Feb 14, 2014

Slow miles	Fast miles	Total Distance
6.00	0.00	6.00

TT: 57:35

AP: 9:35

A very slow recovery run in the basement. Happy 15 year anniversary to me......and to celebrate, I'm running 15 miles tomorrow.

Stretch and foam roll

Off to help in all classroom parties!

2014 - Minutes Miles: 57.00

Weight: 146.50

Sat, Feb 15, 2014

Slow miles	Fast miles	Total Distance
7.00	8.00	15.00

TT: 2:07:21

AP: 8:30

Calories: 1758

Out and back on Murdock Canal

9:25 (stupid hill throws off my AP every day), 9:03, 8:42, 8:38, 8:24, 8:23, 8:22, 8:30, 8:17, 8:27, 8:15, 8:20, 8:13, 8:08, 8:07

On a benchmark note: Last time I did a "fast" 15 miler was on February 18, 2012. My time was 2:17:00 and AP was 9:11.

I had a fantastic run this morning in the warm weather! I had to start earlier than I would have liked and ran most of it in the dark.

I mentally broke the run up into 5 mile segments. At mile 5, there is a bathroom. So my first mental goal was to get to the bathroom...take a GU...shed my jacket. Then I had my 2.5 mile out and back and I was just mentally blah. I hit the bathroom again...took again GU...and tried to get the stupid jacket around my waist.

I got the new Garmin Forerunner 620 for my 15 year anniversary. I think it was miscalibrated because I ran my last 5 miles faster than MP. It was difficult, but I didn't feel like I was going to die. Definitely miscalibrated!!!!

I haven't been running this fast on my TM and was quickly reminded how much faster I am outside. I wanted to hit a few MP pace miles during the run and ended up with 8 miles of them. Hooray!

My feet held up great on the run, but are now very tender and achy...same with my calves. I won't run tomorrow and have a scheduled cross training day for Monday (next week is a rest week). Hopefully that will be enough time for my feet to recover.

Time to clean the house!!

(And I dropped another 2% body fat this week even though the scale didn't move....hooray!!!)

2014 - Minutes Miles: 127.00

Weight: 146.50

Totals

Slow miles	Fast miles	Total Distance
32.50	10.50	43.00

2014 - Minutes Miles: 535.00

Weight: 147.50

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