I Can Do Hard Things

Week starting Apr 30, 2017

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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

St George Half Marathon

2012 - 1:55:00

2013 - 2:03:00

2014 - 1:46:00

2015 - 1:48:00

Salt Lake City Full Marathon

2013 -  4:23:03 

Salt Lake City Half Marathon

2012 - 1:51:00

2014 - 1:44:01

Ogden Marathon

2012 - 3:58:35

2013 - 4:17:20

2014 - 4:02:51

2017 - 3:55:22**

Hobble Creek Half Marathon

2001 - 1:40:00**

2011 - 1:45:00

2012 - 1:43:00

2013 - 1:43:00 

American Fork Half Marathon

2013 - 1:48:24

2014- 1:53:23 (pacing Tim)

2017  - 1:47:54

Timp Half Marathon

2012 - 1:47:18 

Utah Valley Half Marathon 

2011 - 1:55:00 

Top of Utah Marathon

2014 - 4:09:27

Top of Utah Half Marathon

2010 - 1:48:20 

Goblin Valley 50K

2014 - 5:58

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 21 years. I have 16 year old triplets and a 13 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:

Miles:This week: 13.10 Month: 42.60 Year: 489.61
2014 - Minutes Lifetime Miles: 28605.00
Slow milesFast milesTotal Distance
30.330.0030.33
Weight: 0.00
Slow milesFast milesTotal Distance
0.000.000.00

Everything feels alright after the race/long on Saturday.  Calves are still a bit tight, but I'm not worrying.  Hammie feels good.

45 minutes easy on the stepmill

3x

lunge matrix

squat with tricep

LLL

60/60/60

push up

hammie roll out

fire hydrant

bicep to shoulder press

trx row

tricep dip

bicep bar

tricep kick backs

dead lift

hamstring curl machine

calf raises

hamtractor

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
10.000.0010.00

TT:  1:32. AP: 9:12 On home TM.  I did a few pick ups.  Everything felt good.

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
8.000.008.00

TT:  1:15 AP: 9:23  easy on home TM.  Stretching and mobility stuff.

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
12.330.0012.33

TT:  1:53:44  AP:  9:13 (9:26, 9:13, 9:12, 9:24, 9:23, 9:08, 9:14, 9:05, 9:00, 9:07, 9:16, 9:11)

Hilly route with Karen.  She really pushed the pace on the 3 big hills (mt m elementary, silo, canyon road).  My heart rate was out of control and I was definitely in puke zone.  And it was 70 degrees outside.  My legs still felt slightly heavy from Saturday's 22 miler.

  3/13/17 3/29/17 4/1/17 5/5/17
Miles 16 18 12 12
AP 9:30 9:17 9:12 9:13
         
Mile 1 9:31 9:10 9:57 9:26
Mile 2 9:48 9:33 10:02 9:13
Mile 3 9:43 9:28 9:54 9:12
Mile 4 10:07 9:40 9:57 9:24
Mile 5 9:51 9:21 9:24 9:23
Mile 6 9:17 8:47 8:53 9:08

 

3x

Monday's strength training

Weight: 0.00
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Slow milesFast milesTotal Distance
0.000.000.00

45 minutes easy on the step mill.  Feeling very creeky and sore.

100xbicep curl to shoulder press

100x tricep dip

100x front raise

100x trx back row

100 x lateral raise

100 x skull crusher 

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
30.330.0030.33
Weight: 0.00
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