I Can Do Hard Things

Week starting Jun 23, 2013

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

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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to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	72.21	Year:	455.58
2014 - Minutes Lifetime Miles:						28605.00

Totals

Slow miles	Fast miles	Total Distance
26.60	0.00	26.60

Weight: 0.00

Mon, Jun 24, 2013

Slow miles	Fast miles	Total Distance
4.00	0.00	4.00

I found a TM workout on Pinterest that I thought might be a bit challenging.

1 mile WU at 6.0mph

5:00-7:00 at 6.4mph

7-8 at 7.0 mph

8-10 at 6.3mph

10-11 at 7.2 mph

11-13 at 6.2 mph

13-14 at 7.4 mph

14-16 at 6.1 mph

16-17 at 7.6 mph

17-19 at 6.0 mph

19-20 at 7.8 mph

20-22 at 6.0mph

22-23 at 8.0 mph

25-26 at 7.7 mph

26-28 at 6.5 mph

last cooldown mile at 6.0mph

3x

10 ball squats with weights

10 side to side lunge with overhead press

10 single leg hamstring curl

10 ball lunges with weights

10 row

10 fly

10 skull crushers

50 crunches

60 sec plank

15 push ups

Stretch and foam roll

Weight: 0.00

Tue, Jun 25, 2013

Slow miles	Fast miles	Total Distance
3.00	0.00	3.00

2 miles on home TM - 1 min hard/2 min easy

1 mile pushing Georgia in stroller at running camp

3x

walking lunges

B6

LLL

LLL - circles/over unders/pulses

squats with side kicl

2x

1:00 russian twists

1:15 plank

side plank pulse ups

15 push ups

1:00 ankle taps knee taps

1:30 crunches

1:30 bridge pulse ups

Weight: 0.00

Wed, Jun 26, 2013

Slow miles	Fast miles	Total Distance
8.60	0.00	8.60

1:21:09

AP 9:24

10:21, 9:18, 9:15, 9:11, 9:10, 9:17, 9:11, 9:14, 6:07

Early morning run with Collette. We did our standard 8 mile loop in the canal. My form was totally messed up today. I'm still quite sore from all the lifting which was probably the contributing factor. So my right knee/ITB was totally bugging.

2 laps around the baseball field barefoot. It was very sprinkler wet.

Cross train day tomorrow and LOTS of stretching and foam rolling too.

Weight: 0.00

Thu, Jun 27, 2013

Slow miles	Fast miles	Total Distance
0.00	0.00	0.00

45 minutes on the spin bike

3x

10 ball squats

10 side to side lunges

10 ball lunges

10 single leg hamstring lift

LLL

LOOOOONNNNNGGGG foam rolling and stretching session

Weight: 0.00

Fri, Jun 28, 2013

Slow miles	Fast miles	Total Distance
1.00	0.00	1.00

A totally pathetic workout today. Blahhhhh..... 1 mile shakeout 3x 10 rows 10 flys 10 skull crushers 1x 1:00 russian twists

1:15 plank

side plank pulse ups

15 push ups

1:00 ankle taps knee taps

1:30 crunches

1:30 bridge pulse ups

Long foam rolling session AND Long picking session in the garden. So many strawberries, peas and cucumbers today. I even saw a few potatoes growing. I was really tempted to pick them, but they aren't ready yer. Boo!

Weight: 0.00

Sat, Jun 29, 2013

Slow miles	Fast miles	Total Distance
10.00	0.00	10.00

I met the "Lamp Post Ladies" under the lamp post this morning. I sure love running with them and they sure run fast! I didn't do a lot of talking this morning because I was working so hard just to keep up with them. If I had been alone, I would have probably run 45-60 sec slower.

9.77 miles

AP: 8:52

9:58, 9:17, 8:45, 8:46, 8:42, 8:52, 8:44, 8:31, 8:35, 6:16

It would have driven me nutso all day to be .25 short on my mileage, so I ran another .25 on the TM at home!!

Everyone was still asleep when I got home, so I headed down stairs to get some lifting in. I had to just sit for a few minutes to cool off though....so hot outside. Because of all the lifting, my buns have been quite sore the past few days/week. BUT I can tell a difference that they are getting stronger. Just keep at!

3x

10 ball squats with weights

10 ball lunges with weights

10 side to side lunges

10 single leg hamstring lift with weights

10 one arm pushup on Bosu

10 rows

10 flys

10 skull crushers

Lots of foam rolling

Weight: 0.00

Totals

Slow miles	Fast miles	Total Distance
26.60	0.00	26.60

Weight: 0.00

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