I Can Do Hard Things

Week starting Jul 28, 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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to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	44.34	Year:	964.25
2014 - Minutes Lifetime Miles:						28605.00

Totals

Slow miles	Fast miles	Total Distance
14.00	4.00	18.00

Weight: 0.00

Mon, Jul 29, 2013

Slow miles	Fast miles	Total Distance
0.00	0.00	0.00

Easy recovery week....yahooo.....

45 minutes on the spin bike

I decided to mix up my strength training today and only work on core:

LLL

60 sec plank on ball - decline

B6

50 crunches

60 sec wall sit

40 russian twists

20 lying leg raises

50 bicycle crunches

30 mountian climbers

60 sec plank on ball - decline

LLL

20 flutter kicks

15 v-ups on bench

15 push ups

40 russian twists

60 sec wall sit

50 oblique crunches

30 mountain climbers

40 russian twists

15 push ups

30 bicycle crunches

LLL

20 bird-dog

30 donkey kicks

60 sec hands on ball plank

Long stretch and foam roll

Weight: 0.00

Tue, Jul 30, 2013

Slow miles	Fast miles	Total Distance
3.00	0.00	3.00

Slow...slow recovery running today. I love it!

3 easy miles on the home TM.

3x

10 ball squats with weights

10 ball lunges with weights

10 side to side lunges with weights

quick stretch and foam roll

I grew potatoes in my garden for the first time. We picked our first bunch last night and baked them with a fresh onion from the garden. Oh my....that was the finest bunch of potatoes I've ever tasted. Go gardens!

Weight: 0.00

Wed, Jul 31, 2013

Slow miles	Fast miles	Total Distance
1.00	4.00	5.00

All the lamp post ladies were there! Yeah! It had been awhile since we were all together. Since I am on a rest week, I only wanted to do 5 miles. True to form, those ladies were fast! We had great conversation.

AP: 8:40

Weight: 0.00

Thu, Aug 01, 2013

Slow miles	Fast miles	Total Distance
0.00	0.00	0.00

Quick warm up on bike.

3x

10 ball squat with weights

10 ball lunge with weights

10 side to side lunge with weight

10 single leg hamstring lift

20 push ups

60 sec plank

LLL

50 calf raises

10 overhead press

10 butterflies

10 skull crushers

Stretch and foam roll

Weight: 0.00

Fri, Aug 02, 2013

Slow miles	Fast miles	Total Distance
0.00	0.00	0.00

My baby turned 6 today. We had party and birthday stuff all day. Designated rest day.

Weight: 0.00

Sat, Aug 03, 2013

Slow miles	Fast miles	Total Distance
10.00	0.00	10.00

Met the Lamp Post Ladies this morning. Ughhhh....it was so early and I was tired!

They were cookin' this morning and I stayed on their skirt tails the whole way. I was always 2 steps behind them. I had a hard time hearing parts of the conversation. No way I could talk either....I was breathing too hard. My legs felt very heavy....probably from al the lifting on Thursday

AP: 8:50

TT: 1:28:30

Splits: 9:25 (temple hill), 8:58, 8:44, 8:42, 8:50, 8:52, 8:52, 8:40, 8:42, 8:30

Route: Murdock canal loop. Last 3 miles I was alone. Ankle has been a bit achy.

Stretch and foam roll.

Worked in my garden and yard for several hours while it was still cool. All my veggies are coming in full force. Especially the potatoes......yum! We are going to eat well the next few nights!

Weight: 0.00

Totals

Slow miles	Fast miles	Total Distance
14.00	4.00	18.00

Weight: 0.00

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