I Can Do Hard Things

Week starting Sep 16, 2018

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American Fork,UT,

Member Since:

Nov 27, 2009



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**

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

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


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: 


"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.


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: 103.65 Year: 940.69
2014 - Minutes Lifetime Miles: 28605.00
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Hill repeats again today.

9/17/2018 1:29,1:25,1:29 1:08,1:08,1:07
9/10/2018 1:38,1:34,1:35 1:13,1:14,1:12

My last Mary Pulley hill was so HARD.  My quads were on FIRE.  My breathing was out of control.  So I was totally bummed to only see a 1:29.  Oh well....I'm definitely not dwelling on it.  Big improvement over last week.  Maybe I'll do drinking fountain sprints next week.

Finished the rest of my mileage on the home TM.  



walking lunges


adductor holds



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4 miles outside before I had to be home to get kids off to school.  Only had the HR screen on my watch.  I still ran too fast and my HR stayed in the high 140's.  TT:  40:12

1 more mile on the TM to get my 5 miles.  Very tight calves and plantar.  Lots of foam rolling


trx crunch

trx side plank up/downs

trx row

trx triceps

front raise/lateral raise

bicep curl

shoulder press


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8 miles with Janice on the MCT.  I think my uber slow day yesterday paid off big today.  I was able to push the pace and keep up!  TT:  1:09:34  AP:  8:45  


Took a quick shower and a 20 minute nap.  Got the rest of my kids off to school.  Then I headed out to CC with Kelli and Shaneil  My legs were quite heavy the first little bit, but eventually got back into the grove.  I'm not used to so many hills.  6.15 miles  TT:  1:25:32  AP:  13:54  Elevation:  1339

(I'm only counting 3 of the 5 miles for running as the rest were hiking).

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Yoga and a new pair of glasses.  Last time I bought glasses was 2011.  It's nice to be able to see.

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4.4 miles outside.  HR was higher than it should be.  It's hard to keep it in the 140's.  TT:  46:00  AP:  10:27  HR  150

1.6 miles on home TM to get 6 miles


lunge matrix


calf raises


fire hydrant kickouts

adductor holds

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1.86 mile warm up to the drinking fountain.

3.5 mile tempo @8:15 (8:11, 8:08, 8:00, 3:57)

cooldown till hit 6 miles

Ran with Heather and had a great time!  I felt very good about this tempo.  VERY smoky outside again.  All soccer games are cancelled.  

Lots and lots of foam rolling.  Peroneal tendon is very tight.

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