I Can Do Hard Things

Week starting Feb 28, 2016

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

2025 - 4:03:10

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

Virtual Boston Marathon

2021 - 4:35:03

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 Marathon

2024 - 1:48:58 - 3rd place in AG

2026 - 1:58:06 (tempo run during long run)

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:

Favorite Running Quotes:

1. Human beings are made up of flesh, blood and a miracle fiber called COURAGE! ~ George Patton

2. Find the courage to be patient.

Favorite Blogs:

Ukraine Can Win With Crowdfunded Drones!

Click to Donate

Miles:	This week:	0.00	Month:	117.64	Year:	742.68
2014 - Minutes Lifetime Miles:						28605.00

Totals

Slow miles	Fast miles	Total Distance
18.17	0.00	18.17

Weight: 0.00

Mon, Feb 29, 2016

Slow miles	Fast miles	Total Distance
4.50	0.00	4.50

Up silo road TT: 46:00 AP: 10:13 HR:163

Workout with Robyn

Side lunges
Reverse lunge with band
Bent leg deadliest
Donkey kick with band
Hop forwards
led drops

Run with strides. Stretch and foam roll.

Weight: 0.00

Tue, Mar 01, 2016

Slow miles	Fast miles	Total Distance
0.00	0.00	0.00

3x
overhead press
butterfly
row
skull crusher
front raise front row
single leg overhead press
single leg hammer curl
tricep
triangles

I tried the Core X video (I love Jay Johnson's stuff. I've been following him for years and always look forward to his weekly newsletter). Yikes....I totally sucked at that! Time to work on those ab muscles!!!

1 hour step mill at the gym

3x
adductor machine
abductor machine
donkey kick with the cable machine

Stretch and foam roll

Weight: 0.00

Wed, Mar 02, 2016

Slow miles	Fast miles	Total Distance
4.50	0.00	4.50

TT: 44:35 AP: 9:49 HR157 Up farm hill road

Am #1
Glute/Core
1x

single leg squat drill

LLL with double bands

60/60/60 plank

fire hydrant holds

clams with double band

paper plates – spider

paper plates – wipers

single leg bridge

glute triangles

Core
3x

roll out on ball

around the world

supermans on bosu

single arm push up on bosu

plank roll out on ball

lateral leg lift

scissor

v-hold

side oblique

Stretch and foam roll

Weight: 0.00

Thu, Mar 03, 2016

Slow miles	Fast miles	Total Distance
9.17	0.00	9.17

TT: 1:29:54 AP: 9:49 HR: 164 - up to SR-92 - past rec center

3x
walking lunges
dead lifts
side to side lunges
side to side squat with band
squat with band and lateral leg lift
hammie rollout on ball

Very warm outside. I felt pretty good. Hip flexor started to get tired that last 1.5 miles.

Core X - lots of stretching and foam rolling

Weight: 0.00

Fri, Mar 04, 2016

Slow miles	Fast miles	Total Distance
0.00	0.00	0.00

Total body workout

2x

Warm-up 2-3 minutes
Then balance lunges 12-15 ea leg
reverse lunges 12-15 ea leg
Squats 12-15 all at 60% of max one rep
full body crunch 45 secs
toe touch crunch 45 sec
single leg flutter kick 30 secs ea leg back flat
Lateral shoulder raise 12-15
forward shoulder raise 12-15
shoulder press 12-15
oblique crunch 45 sec
Alternate heel touches 45 sec
bycycles 45 secs
overhead tricep extensions 12-15 reps
single arm curls 12-15 reps
tricep kick backs 12 -15 each arm
21's bi-cep curls
Ball crunch
Ball bridge
Ball oblique crunch

Skiing at Sundance

Weight: 0.00

Totals

Slow miles	Fast miles	Total Distance
18.17	0.00	18.17

Weight: 0.00

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