I Can Do Hard Things

Week starting Feb 12, 2017

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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

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: 44.34 Year: 964.25
2014 - Minutes Lifetime Miles: 28605.00
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34.000.0034.00
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10.000.0010.00

Home TM -- 6 miles after big kids left and 4 miles after youngest left for school.  Lots of 1-2 min on/off and felt surprisingly strong.  I'm grateful to have made it through another run.

TT:  1:30 AP:  9:00

3x

push ups

chest press

biceps

pull ups

Stretch and foam roll

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AM #1: at home

walking lunges

bohemian lunges

LLL

calf raises

chest press

butterfly

seated row

skull crusher

single leg overhead press

front raise

bicep curl

tricep ext.

reverse fly

 

AM#2:  at gym

adductor/abductor

single leg - leg press

hammie curls

 

AM #3:  TRX--75 minutes

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Slow milesFast milesTotal Distance
16.000.0016.00

Home TM -- it was broken up into 3 different chunks, but finally got to 16 miles.  

TT:  2:26 AP: 9:08 -- lots of different speeds.  2-10 minute ons.  Calves are feeling tight, but everything else feels good.  So VERY grateful to have made it through another run.

 

I saw this arm workout on IG and thought I would give it a try --Sarah Bowmar's shoulder 400's

100 seated dumbbell shoulder press

100 lateral raises

100 front raises

100 outward presses

I did them in sets 4x25.  In between each set of 25, I would do bicep curls or tricep dips.  HARD!

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Oh my....those 400's worked yesterday!  My shoulders are SORE!  And I only used 5lbs weights!

Today I tried 500's with legs.  Hard, but not as hard as yesterday!

100 TRX lunges each side

100 TRX bridges

100 TRX adductors

100 LLL

100 calf raises

 

75 minutes of TRX

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Long yoga and foam rolling session.  I wish I had time to do this every day!  

30 minutes very easy on the step mill.  

Massage!!!!!!

Weight: 0.00
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Slow milesFast milesTotal Distance
8.000.008.00

TT:  1:12 AP: 9:00

I met Kellie at the gym for some TM miles.  I felt slightly off today.  Nothing specific, just off.  I was breathing hard from the start.  My arm hurt, then my back.  Maybe it was all the junk working it's way out from yesterday's massage.

2x1 mile at marathon pace.

Weight: 0.00
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Slow milesFast milesTotal Distance
34.000.0034.00
Weight: 0.00
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