I Can Do Hard Things

Week starting Jul 14, 2013

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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:

Russian champion tries Crocs, commits to racing a marathon in them

Nikolay Chavkin in the video below did 3x1000, first two in Adidas carbon-fiber models, the last one in Crocs. Surprised by the result (2:52, 2:52, 2:50) with the fastest interval done in Crocs, he committed to racing a marathon in Crocs if the video gets 42K likes and 195 comments (for 42 km 195 m, the marathon distance). Nikolay's current marathon PR is 2:14:00. The video was created by a Russian sporting goods store chain. Their moto is "more sports - brighter life", which we think is wonderful, and also deserves a Like. If you want to see a fast marathon in Crocs, go to the video and click the Like button. And make sure to share it with your friends.

Miles:This week: 0.00 Month: 121.00 Year: 843.31
2014 - Minutes Lifetime Miles: 28605.00
Slow milesFast milesTotal Distance
21.005.0026.00
Weight: 0.00
Slow milesFast milesTotal Distance
2.253.005.25

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
Comments(1)
Slow milesFast milesTotal Distance
3.000.003.00

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
Add Comment
Slow milesFast milesTotal Distance
8.250.008.25

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
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Slow milesFast milesTotal Distance
0.000.000.00

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
Comments(2)
Slow milesFast milesTotal Distance
5.000.005.00

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
Comments(1)
Slow milesFast milesTotal Distance
2.502.004.50

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 

 photo P1010836_zps14e6a464.jpg 

Starting line 

 photo P1010844_zps17560ee9.jpg 

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.

 photo P1010849_zps3408eb28.jpg

 

 

Annie (red shirt - #334) - I love her form! Time 4:02  photo P1010853_zps7e0a5217.jpg

 


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

 photo P1010858_zps4c7a3313.jpg

 Annie and her 2nd place trophy! photo P1010868_zps3789bbc3.jpg

 

 

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
Comments(4)
Slow milesFast milesTotal Distance
21.005.0026.00
Weight: 0.00
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