I Can Do Hard Things

Week starting Jul 14, 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

Ogden Half Marathn

2024 - 1:48:58 - 3rd place in AG

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:	44.34	Year:	964.25
2014 - Minutes Lifetime Miles:						28605.00

Totals

Slow miles	Fast miles	Total Distance
21.00	5.00	26.00

Weight: 0.00

Mon, Jul 15, 2013

Slow miles	Fast miles	Total Distance
2.25	3.00	5.25

Down farm hill road

AP: 8:38

TT: 45:19

1 mile warm up - 9:45 (up temple hill)

3 mile tempo/progression - 8:56, 8:25, 7:37,

1.25 mile cool down - 8:28, 2:07

The warm up and mile 2 were the hardest. I think I just take a really long time to warm up and get moving. But I feel like the effort matched the times. Just keep working at it.

3x

10 ball squats with weights

10 ball lunge with weights

10 side to side lunge with overhead press - weights

10 single leg hamstring lift

10 row

10 fly

20 dips

Stretch and foam roll

Weight: 0.00

Tue, Jul 16, 2013

Slow miles	Fast miles	Total Distance
3.00	0.00	3.00

3 easy home TM miles. I'm extremely sore from all the lifting last week and this week. Hurts so good!

2 x

10 single arm push up on Bosu

15 supermans on Bosu

10 overhead press

10 butterflies

20 dips

Quick foam roll.

Off to running cap and swim lessons. My kids had better be tired by tonight :)

Weight: 0.00

Wed, Jul 17, 2013

Slow miles	Fast miles	Total Distance
8.25	0.00	8.25

TT: 1:14:04

AP: 8:59

9:36, 9:03, 8:57, 8:57, 8:52, 8:31, 8:58, 8:51, 2:13

I met Kellie under the lamp post this morning. I slept so horrible last night. It was hot and I kept stressing that I was going to miss my alarm. I really was dragging those first few miles and feeling a bit grumpy because of the humidity, but then I got over all my woes and just enjoyed the run.

I love running with somebody because I always run faster. I was looking through last years AP for my non-speed workouts. They were all in the 9:20-9:30/MM. It made me feel better about my AP this year.

I didn't stretch when I got home....I was so darn tired. I quickly showered and took a 2 hour nap until my kids got up.

Weight: 0.00

Thu, Jul 18, 2013

Slow miles	Fast miles	Total Distance
0.00	0.00	0.00

I have been lifting and biking on my Thursday/cross training days. But I've been wiped out the past few days, so I decided to just sleep. Good call.

I've started taking my iron and vitamins again. I really need to focus on getting to bed earlier. With my kids staying up later, its been hard to get to bed at a decent time.

AND I believe all the lifting/strength training I've been doing has added to the tired factor. Gotta be smart.

Weight: 0.00

Fri, Jul 19, 2013

Slow miles	Fast miles	Total Distance
5.00	0.00	5.00

5 miles on the home TM. Long stretch and foam roll. I had my ankle scrapped again last night and it already feels better. YEAH!!

Off to a wedding for the day....it's too hot for a wedding!

Weight: 0.00

Sat, Jul 20, 2013

Slow miles	Fast miles	Total Distance
2.50	2.00	4.50

WARNING...PROUD MOMMA MOMENT!!!!

My kids have been going to running camp all summer and decided they wanted to race the American Fork Steel Days 1/2 mile fun run! Heck ya!!!

I'm so proud of each of them! They all improved in different ways and had fun doing it!

Pre-race picture

Starting line

Carter (red shirt - # 332) - I yelled at him to sprint to the finish because he was in a cluster of boys about his age. He placed 6th and was within 1 second of 4th/5th place. He was disappointed he didn't get top 5 or the trophy. His time was 3:52.

Annie (red shirt - #334) - I love her form! Time 4:02

Abby (red shirt - #333) - She just loves to have F.U.N.! Her time was 4:23.

Annie and her 2nd place trophy!

We were at the wedding till late last night and had NO desire to get up before the race festivities. After the race and parade, I headed home to workout.

1 mile warm up at 6.2 mph

3 miles of 1 min hard - 2 min easy - started hards at 7.0 - 7.5 - 8.0 - 8.5 - 8.0 - 7.5 - 7.0. Easy was at 6.5.

.5 mile cool down

3x

10 ball squats with weights

10 ball lunges with weights

10 side to side lunges with weight

10 bosu ball push ups

10 overhead press

10 butterfly

20 dips

Stretch and foam roll. Then an hour long nap.

Weight: 0.00

Totals

Slow miles	Fast miles	Total Distance
21.00	5.00	26.00

Weight: 0.00

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