I Can Do Hard Things

Week starting Mar 10, 2019

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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: 0.00 Month: 72.21 Year: 455.58
2014 - Minutes Lifetime Miles: 28605.00
Slow milesFast milesTotal Distance
38.104.0042.10
Weight: 0.00
Slow milesFast milesTotal Distance
4.604.008.60

Warm up 3 miles at comfortable pace (9:11, 9:02, 9:03)  

3 mile tempo @ 8:00-8:10 (8:05, 7:47, 7:30)

4-5 minute rest

4x1:30 at 7:25-7:35 (7:31, 7:36, 7:20, 7:44)

TT: 1:14:20  AP: 8:38 - up/down LP hwy

Super nervous about this workout.  I ended up running in the evening.  Maybe that worked out for the best because the sunshine felt amazing.

I was almost to my mile1 tempo split..yikes...too fast...I slowed down to a jog so I wasn't sub8 on mile 1.  Same with mile 2.  Oh man too fast.

I devided to go hard for mile 3 and see what I could do.  I felt great!

I wasn't sure how the 4x90 secons would turn out.  Prettary darn good!

I'm feelin super stoked about this workout.  I really needed a good one!

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
0.000.000.00

50 minutes on the step I’ll.

3x

KB squat

KB curtsy lunge

KB side lunge

KB SLDL

Pushup

Monsterwalk

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
8.500.008.50

Another blizzard outside today, so I opted for sleeping in and treadmill.  I'm sore from lifting yesterday.

TT:  1:23:00  AP:  9:46

Lots of stretching and foam rolling.

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
20.000.0020.00

Down AF Canyon—MCT—AF Half Course 

3 mile warm up-14 mile tempo @ 9-9:10 (but last simulation run was 8:45 overall and 8:35 for 11 mile tempo).

TT: 2:36:51  AP:  8:43

That was hard 😩  Too many stops today which frustrates me.

It was 11 degrees at the top of the canyon.....freezing cold.  Ran with Karen and was really glad she was there.  Mile 3 was up the canyon.

I struggled mentally at mile 16/17.  I stopped and took some more fuel/salt pills/Advil and then rallied on.  I think part of the meltdown was I was done with the tempo at this point in the run during the last canyon run but still had 2 miles left today.

Overall pace was good, but I need to be more consistent with my pacing.....hold back more.  

I’m not sure what is up with the mile 14 split.  I’m pretty sure I didn’t run a 6:56 mile...or if I did, maybe that is why I blew up at mile 16. 

My brain is tired.  If I think of anything else, I’ll send it later.

#keepshowingup

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
5.000.005.00

Discovery Park loop - TT:  51:23  AP:  10:16

Very slow and creaky.  Nothing major hurt after yesterday's run...yeah!

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
38.104.0042.10
Weight: 0.00
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