I Can Do Hard Things

Week starting Jul 07, 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
19.30	6.50	25.80

Weight: 0.00

Mon, Jul 08, 2013

Slow miles	Fast miles	Total Distance
1.50	3.50	5.00

Welcome back to reality! No more vacation and leisure eating/working out!

At home gym

1 mile warm up - 6.0 mph

1 min hard/2 min easy - hards were 7.0, 7.5, 8.0 mph - easys were 6.5 (I did this for 3.5 miles)

.5 cool down at 6.5mph

I had a really hard time cooling down. I was extremely hot and extra sweaty. But I really wanted to get my lifting in, so I took more time in between each set. Kinda dizzy.

3x

10 ball squats with weight

10 ball lunges with weight

10 side to side lunge with weight

10 single let hamstring lift

10 rows

10 flys

10 skull crushers

Long foam rolling session. THEN I made my kids workout in the yard. And they had to do a lot. Because I am not their maid, groundskeeper or sherpa.

Blessed is the mother who can teach their children yard work without swearing.

Weight: 0.00

Tue, Jul 09, 2013

Slow miles	Fast miles	Total Distance
5.00	0.00	5.00

5 miles this morning on the home TM. Up and down with the speeds again this morning. Not as many as yesterday.

While my kids were at running camp, I did the following:

3x

50 crunches

20 push ups

60/60/60 planks

LLL

Walking lunges

Weight: 0.00

Wed, Jul 10, 2013

Slow miles	Fast miles	Total Distance
5.00	0.00	5.00

5 miles on the home TM. Slow and easy.

3x

10 ball squats with weights

10 ball lunges with weights

10 side to side lunges with weights and an overhead press

10 push ups

Foam roll

Weight: 0.00

Thu, Jul 11, 2013

Slow miles	Fast miles	Total Distance
0.00	0.00	0.00

I had to get up super early to get my son off this morning. Then I crawled back into bed and had a hard time getting moving a second time!!! Thank goodness it was a cross training day!!

15 minutes on the bike to warm up (I wanted longer, but I knew I had to be done at a certain time)

3x

15 overhead press

15 butterflies

20 skull crushers

10 one arm push up on Bosu

30 donkey kicks

15 supermans on Bosu

40 russian twists with weight

20 dips

LLL

foam roll

Weight: 0.00

Fri, Jul 12, 2013

Slow miles	Fast miles	Total Distance
2.00	3.00	5.00

1 mile warm up at 6.0 mph

3.75 miles - switching speeds - 1 min hard, 2 min easy

Hards at 7.0, 7.5, 8.0, 8.5 - up and down the latter

Easy at 6.5

This is getting easier every time I do it.

Cooled down the last .25

I'm so loving this cooler-rainy weather! I'm not a heat person! And I'm loving that my hubby is coming home from the 50 miler a day early!!!

Weight: 0.00

Sat, Jul 13, 2013

Slow miles	Fast miles	Total Distance
5.80	0.00	5.80

It took awhile for my Garmin to connect to the satellite this morning so I was off about .4 miles

I met the lamp post ladies and had my hiney kicked this morning. I felt like I was huffing and puffing and could hardly keep up for the 2.5 miles I ran with them (they were doing 20 miles). Kinda hurt my ego, but I keep running with them in hope they will make me faster.

49:29

AP: 9:09

9:22, 9:01, 9:06, 9:14, 8:33

I had planned on coming home to lift weights, but I was so darn tired. So I showered and crawled back into bed and slept for 3 HOURS. Ohhhhh...did I feel better! Then I worked in my garden and picked oodles of raspberries. But those bushes sure tear up my arms. Still sad I didn't get my lifting in.

Weight: 0.00

Totals

Slow miles	Fast miles	Total Distance
19.30	6.50	25.80

Weight: 0.00

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