I Can Do Hard Things

Week starting Jun 22, 2014

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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: 22.33 Month: 127.28 Year: 374.00
2014 - Minutes Lifetime Miles: 28605.00
Slow milesFast milesTotal Distance
24.509.0033.50
2014 - Minutes Miles: 417.00
Weight: 0.00
Slow milesFast milesTotal Distance
3.002.005.00

TT:  44:30

Hubby is gone at scout camp, so I ran on the home TM again.  2 mile warm up - 2 mile MP (8:27-8:10) 1 mile cool down.  Legs felt great

One set before run and one set after run:

walking lunges

single leg hamstring lift

side to side lunges

squats

jump squats on Bosu

calf raises

seated fly

lying butterfly

skull crushers

overhead press

row

front raise

cherry pickers

scissors

bicycle

Stretch and foam roll

2014 - Minutes Miles: 90.00
Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
4.000.004.00

This is a lower mileage week, but I really want to get in some good strength training.

2 mile warm up to track

2x

5 bleacher sprints

5 high knees down

100 m walking lunges/side to side lunges

5 box jumps up bleachers

5 side step downs

100 m side to side lunges/backward lunges

1 mile cool down

I'd like to think of myself as somewhat of an inshape person...but this kicked my trashed.  It was very much outside my comfort zone and my breathing/heartrate was crazy high.  It was definitely a good workout.

 

AM/:  1 mile at running camp plus lots of drills.  Capture the flag too!

2014 - Minutes Miles: 65.00
Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
0.000.000.00

Life got in the way  and I took my day off on today instead of Thursday.  Between sewing trek clothes, creating grumpies because of the hea,t and trying to survive with all the kids home....I just need to be flexible.

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
8.503.0011.50

TT:  1:32:19

AP:  8:40

MCT

9:29, 9:25, 9:09, 9:03, 8:49, 8:29, 8:27, 8:19, 7:57, 7:50, 5:17

Easy run on the canal.  I'm not a fan of the heat even though I ran early.  Ughhhh....  My buns are still quite sore from my track bleacher session on Tuesday.  I think I need to do it more often.

AM2:

I usually run with the really young girls and just try to keep them running.  But I was able to throw in a lap with the older boys.  Next time, I'm going to run with the big boys.  They are getting too lazy.  We lost at capture the flag.  I'm not a very good guard.

2014 - Minutes Miles: 92.00
Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
3.000.003.00

AP:  9:22

Easy shakeout run on the home TM.  I slept until 8:00am...it's amazing what 10 hours of sleep can do for a gal!

1 set of the following:

30 sit ups

20 bicycles

30 toe touches

20 reverse crunches

15 R/L side plank lift

30 crunches

40 russian twists

30 bicycles

15 oblique v-up

20 reverse crunches

15 oblique v-up

10 leg lifts

Long stretch and foam roll

 

 

2014 - Minutes Miles: 50.00
Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
6.004.0010.00

TT: 1:29:00

AP: 8:54

Hubby was gone again at scout camp (trying not to murmur), so another run on the home TM. 10 miles with a 4 mile MP tempo. I started the tempo at 8:27 and finished at 8:00. I stopped after mile 2 of the tempo for a second to get a drink and wipe my sweaty face. Hard, but definitely doable.

1 set of the following:

30 sit ups

20 bicycles

30 toe touches

20 reverse crunches

15 R/L side plank lift

30 crunches

40 russian twists

30 bicycles

15 oblique v-up

20 reverse crunches

15 oblique v-up

10 leg lifts

2x

Overhead press

Butterfly

Skull crusher

Seated row

Seated fly

Butterfly

Front raise

5 box jumps onto the bench (I've been reallllllllly nervous about doing these)

Stretch and foam roll

 

So long rest week....see you again in 2 weeks

2014 - Minutes Miles: 120.00
Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
24.509.0033.50
2014 - Minutes Miles: 417.00
Weight: 0.00
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