Monthly Archives: August 2015

Strong ENOUGH!

I guess last Sunday’s run really did me in because I didn’t post my weekly blog. So here are last week’s runs and this week’s in one blog. 🙂  Week before last was okay until the long run and once again the wheels fell off.  Now granted, I did A LOT on Saturday the day before my 15 miler.  I should have known it would be a tough run based on that alone. But, I got it done.

Here is how the run’s panned out:

Week of August 18:

Run 1 – 8 X 400s









Run 2 – Tabata run – 20 second hard effort with 10 second rest – 8 times! This is only 4 minutes of work – but OH, SO HARD!

Distance covered:

1 – .06

2 – .06

Intervals 3 – 8  .05

Run 3 – 10k Race – 51:15 – Hard race! This was the Superhero Make-A-Wish 5k/10k at Volkswagen Enterprise South.  The race had special meaning due to the fact it was for the Make-A-Wish Foundation.  My nephew Connor was a recipient of Make-A-Wish’s generosity during his treatment for Aplastic Anemia.  He was able to enjoy an amazing trip to Disney World with his family.  Two of my running angels in the photo below also received Make-A-Wish’s generosity when their son battled cancer. This foundation does great things for families in great need.  We were honored to be a part of this run. This is a tough place to run due to the hills!  It was not a PR run at all but I felt really good due to the hills!  It was a tough course but I ran well and won my age group! Yay!  (Elevation gain: 406 ft; Elevation loss: 428 ft.)

1 – 8:07

2 – 8:07

3 – 8:10

4 – 8:34

5 – 9:01

6 – 7:39

.24 – 1:35

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After this run I went to an amazing CrossFit community-wide WOD. #noogastrong was put together to benefit the families of the five military members who lost their lives on July 16, 2015 here in Chattanooga.  This was an amazing experience. Any pain I felt melted away as I thought about what these families are going through.

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The best thing about this day was not my win or my WOD – it was that our precious mini-donkeys had a BABY! I came home to play with Cabela.  He was most likely born after I left the house for the SuperHero Run.

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Run 4 – 15 miles – YUCK!  This run was miserable.  I will say it again…miserable.  I ran in my next of the woods and thought that would be good. Not so much.  It had been raining all morning, so I waited until after church.  I was hoping for a sprinkle.  Instead I got full sun….and heat. 🙂  I pushed through the first half and then fell apart on the back half.  I turned my watch to the run/walk mode in an attempt to make it back to my car in one piece. 🙂  I did!  But, it was ugly once again….but, again I finished. I wasn’t as upset with this one as I was the last one.  I just chalked it up to knowing I had pushed past my limits.  It was okay. I had a peace about it.  When I got home I text my coach and told him how I felt. He has programmed us very aggressively.  Knowing that, I asked him to dial it down a bit for me the next week.  I was losing the joy/fun and I don’t want to do that.  He told me he figured my 15 would be tougher because of my race and WOD.  He was right. I am learning from every run. I need to listen to my body and be wise.  I know I am physically giving all I can and because of this was not too upset with the wheels flattening on this run.  I knew I had another week ahead of me…and I did….a good one.

1- 9:24

2 – 9:02

3- 9:05

4- 9:11

5- 8:48

6- 9:04

7- 9:28

8 – 9:06

9 – 10:48

10- 9:54

11- 10:23

12- 12:34 – started run/walk

13- 12::15

14- 11:46

15- 10:22

Week of August 23 – a good week. I needed this. Matt dialed it down for me as requested this week. He programmed 2 rest days, 3 CrossFit days and 3 run days as opposed to 4 CF days and 4 run days.

Run 1 – 6 x 600s -HAPPY about this one!  We are always trying to keep the times as close as possible on each interval.  This is the first time I have had over 2 the same time…let alone 4 of them. 🙂





2:43 – went off trail – car coming – took some time off!


Run 2 – 5 x 1000s – did after school.  Morning runs are cooler and easier for me.  I had to make myself get out there…but I did and overall felt pretty good.

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Run 3 – 12 miles – Went into this run needing a good one.  I have had 2 of my worst long runs ever the last 2 weeks and SOO needed a decent one.  I got it.  I prayed that I would be able to finish strong and He provided.  I had an easier week this week – more rest and less running.  It helped.  My goal going in was to try to keep my pace under a 9:00 minute mile AND not stomp, walk or cry the second half. 😉  I did it! I felt good. I was able to push when I was tired and my body responded.  Most importantly my mind responded. God gave me peace through song.  Strong Enough by Matthew West played and I realized I am not strong enough but HE is and with Him I am!

Mile 1 – Warm-up – 9:46

next .45 mile – 9:29 – reset watch here

11 Miles:

1 – 8:55

2 – 8:59

3 – 8:51

4 – 8:56

5 – 9:09

6 – 8:47

7 – 8:55

8 – 8:54

9 – 8:40

10 – 8:53

11 – 8:41

I did it without the wheels falling off and my goal was to stay under 9.  I did that! Yay! I needed this run!  As I was on my way back I passed the memorial for the 5 military members who lost their lives.  I chose to run on the road and not the trail next to the National Guard facility.  This was a great choice because as I came around the corner I noticed 5 American Flags they have placed on the railing of the riverwalk path.  They look awesome! What a great tribute.  This morning was one I needed and one where God provided.  He provided a beautiful moon and then a glorious sunrise.  He provided running angels in front of me and behind me.  Though we didn’t run together I knew they were there.  Philippians 4.13 kept coming to my mind:  13 For I can do everything through Christ, who gives me strength.  HE DID! He made me strong enough!


“Strong Enough”

You must
You must think I’m strong
To give me what I’m going through

Well, forgive me
Forgive me if I’m wrong
But this looks like more than I can do
On my own

I know I’m not strong enough to be
everything that I’m supposed to be
I give up
I’m not strong enough
Hands of mercy won’t you cover me
Lord right now I’m asking you to be
Strong enough
Strong enough
For the both of us

Well, maybe
Maybe that’s the point
To reach the point of giving up

Cause when I’m finally
Finally at rock bottom
Well, that’s when I start looking up
And reaching out

I know I’m not strong enough to be
Everything that I’m supposed to be
I give up
I’m not strong enough
Hands of mercy won’t you cover me
Lord right now I’m asking you to be
Strong enough
Strong enough

Cause I’m broken
Down to nothing
But I’m still holding on to the one thing
You are God
and you are strong
When I am weak

I can do all things
Through Christ who gives me strength
And I don’t have to be
Strong enough
Strong enough

I can do all things
Through Christ who gives me strength
And I don’t have to be
Strong enough
Strong enough

Oh, yeah

I know I’m not strong enough to be
Everything that I’m supposed to be
I give up
I’m not strong enough
Hands of mercy won’t you cover me
Lord right now I’m asking you to be
Strong enough
Strong enough
Strong enough

Now to be able to run effortlessly as my new baby, Cablea…

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When the wheels fall off….

This week was a rough one. I had to run alone and early, so my days got moved all around.  I got sick on Thursday. I pushed through Friday and Saturday but didn’t get my 4th run – a 10k in on Sunday. I opted to rest. I did get the long run – the 10 miler in…but it wasn’t pretty.  Here is how this week looked:
Tuesday:  5 x 1000m: I felt pretty good on this one…I had to run alone this week.  I don’t mind running alone at all but running early when it is eery dark outside…is hard at times.  Today, I was welcomed by a Hamilton County Sheriff sitting in the parking lot where I ran.  He/she was there for more than half of the time I was out running.  I felt safe. 🙂 God provided.  This was also one of the mornings of the meteor shower.  I was able to see a couple of beautiful falling stars.  I would have missed God’s splendor if I had stayed in bed.  For those of you that know me, know, the only way I would see a meteor shower would be in the morning…I turn into a pumpkin between 9:00 -9:30 p.m. 😉
1 – 4:30
2 – 4:35
3 – 4:39
4 – 4:27
5 – 4:33

Friday: 4 – 1 mile repeats: not feeling well…but pushed through – not very consistent here.  I started feeling sick on Thursday. Welcome back to school! Being around our precious children come with many germs…and I got them. I started feeling poorly after telling my students all week that one of the benefits of being physically active and healthy is a healthier immune system…that helps you fight off sickness.  So much for that working this going around! 😉 LOL!

I was able to get the first one out okay…but after that I progressively got slower. I know it was my lack of energy.  I still kept them under 8 but I definitely want to be more consist with each repeat.
1 – 7:06
2 – 7:19
3 – 7:33
4 – 7:46

Saturday: 10 miler at 85% – The 1st 5 miles I was able to keep pace and then the wheels fell off. I haven’t had a run feel this bad in a very long time. I finished but I walked a lot the second half.  I hurt all over.  I got mad…I cried…I just felt miserable.  I really hoped my friends would get in their car and come get me.  We ran 5 miles out so I had to make it back. There were times I felt like I truly wasn’t going to make it.  God provided several songs that gave me hope and momentum to finish. Strong Enough  by Matthew West – through HIM I was strong enough to keep putting one foot in front of the other and finish.  You Deliver Me  by Selah – He truly delivered me on this run.  His perfect timing with these songs and others kept me going.  The last mile I was cooling down.  With a quarter-mile to go my sweet friend Gina met me and ran me in.  When I saw her my emotions let go.  I was feeling cruddy…my body hurt and I had been unable to accomplish my goal pace.  She wrapped me up in a hug and said you have been working your tail off and it is okay to have a bad run.  She reminded me I had finished and got it done.   God nudged her to meet me because I so needed it.  Thanks sweet friend!
Proverbs 17:17 A friend loves at all times, and a brother is born for adversity.

First 1.5 (I reset watch to do mile repeats after the first 1.5 miles) – 8:27
2 – 8:30
3 – 8:31
4 – 8:34
5 – 8:44
6 – 9:31
7 – 10:25
8 – 9:43
9 – 10:35
10 -10:29 – saved by an angel.

When I got done, all of my running buddies were waiting(because they had already finished…;)).  We are so blessed to have an awesome group of friends who love the Lord and one another.
Proverbs 27:17 Iron sharpens iron, and one friend sharpens another.

After our 10 miler we had one more run.  No, I shouldn’t have done it let alone run the 10 miles.  But, we are a team and we were running the Mud Run as the Nutty Muddy Buddies.  We are a bunch of nuts for sure.  So, off we went to conquer mud, ice and obstacles.  We had a great time and my day of running was redeemed.  We ran as a non-competitive team and did really well for just having fun. We were 6th out of 198 teams.  We would have been 26th out of 87 competitive teams if we had competed.  We were thrilled considering all of us had run 7+ miles before the 3.1 Mud Run.

The Mud Run helped me put it all in perspective.  We are going to have good days and bad. They come together….like the ups and downs of the obstacles in the mud run.  After the ice pit, I was frozen and didn’t want to go on…but my team was waiting on me and I had to move….even though my toes were numb.  Scaling the walls were impossible without help…we had to lift each other up!
1 Thessalonians 5.11
Therefore encourage one another and build each other up, just as in fact you are doing.

In the smoke house obstacle, we could not see.  The voices of our teammates guiding and directing us to the light and the exit gave us the strength to move forward.  We affirmed each other and trusted one another through it all.  As I heard their voices, I knew they weren’t going to lead me astray.  It reminded me of when I call out to God.  He is my strength.  I so needed this on this day! I brought up the rear most of the run…but that was okay.  They were all leading me through and we were in it together.
Psalm 138.3
On the day I called, you answered me; my strength of soul you increased.

We finished as one team.  We were able to have FUN and do well – together.  We are all training for Chicago individually…but we are in it as a team.  We celebrate each other’s victories and we help each other with our defeats.  I know good days come with bad. I am so blessed to have others who stand by my side through the thick and thin…no matter how dirty it may get. 😉

Hoping for more good this week.


This week was a week for me to stop in my tracks and reevaluate where I am.  I am on the right track…I just have to learn to slow down every now and then. 🙂

Jeremiah 2.25a

“Slow down. Take a deep breath. What’s the hurry? Why wear yourself out? Just what are you after anyway?

Scriptures that give me hope and encouragement in times of sickness and doubt!

Matthew 19:26 

“But Jesus looked at them and said to them, ‘With men this is impossible, but with God all things are possible.’”

2 Corinthians 4:16 

“Therefore we do not lose heart. Even though our outward man is perishing, yet the inward man is being renewed day by day.”

Philippians 4:13 

“I can do all things through Christ who strengthens me.”


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When I run…LEAD me…

This week we had a ‘recovery’ week with only 3 days of runs(though one day had 3 runs in that day!) We are only on week 4, but it was time for a little rest. Emphasis on LITTLE! 🙂  We are running hard, quality runs…so a little recovery and rest was in order.  As I am typing this I just realized we are almost 1/3 of the way through our training…WOW! Only 9 weeks left! Can I say it again? WOW!

Here is out it all panned out:

Run 1 – 8 x 400s – Tuesday
Felt pretty good.  I still need to work on consistency.  I was able to start faster than I have in the past couple of weeks.  I did correct that…now to keep them closer to each other time wise.  We have a great space to run early in the morning.  It is even better now that they have repaved it. It always helps knowing Yoli is meeting me and suffering with me. 😉 In fact, all four of us who are training for Chicago were running together, separately…virtual partners.  It sure does help knowing they are out there! Iron Sharpens Iron! i2
Proverbs 27.17  
As iron sharpens iron, so a friend sharpens a friend.


Run 1 – done early a.m. – We like to get it over with!

Run 2 – scheduled 5 mile run – Saturday – substituted with 8k Missionary Ridge Road Race – 37:15 – average pace 7:51 (on Garmin)
1 – 7:34
2 – 7:43
3 – 7:46
4 – 8:21
.74 – 5:51 (7:55 pace)
This was my first time running this race.  I am so glad I did. It was a tough rolling hill course.  I was thankful for my training 400/800 meter repeats because that is what I felt like I was doing…struggling up hill and recovery down hill – repeat.  It paid off! I did not PR this distance but I did come in 2nd in my age group.  I didn’t look at my watch throughout the whole race and just ran on feel.  Race day is magic.  I produce so much better on race day than in training…that gives me hope. I also had the awesome privilege of running in a newer running friend I met through another running friend.  She calls us running family! I am so thankful for my running family…they get me through when I don’t want to do it myself.  Great run Jessica! It was fun spending my Saturday with you!

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Run 2– Missionary Ridge Road Race – It was a beautiful morning for a run. Cooler temperatures and gorgeous views.
Run 3 – 3 5ks –  Sunday
1st 5k: 25:29 (6:45a.m.)


Rested 10 minutes…
2nd 5k: 25:13
3rd 5k : 24:44 (1:30p.m.) HOT but best. 🙂
The first two 5ks were done early in the cooler weather.  Yoli was kind enough to come support me and run some with me so I would not be out there alone. She is SO good! I couldn’t ask for better.  I was a little nervous about these runs.  I tweaked my back on Thursday and rested Thursday and Friday. I was registered for the race yesterday and made myself do it…I am glad I did. 🙂  So today I was worried it might be too much…but it wasn’t.  It was the confidence builder run I needed for the week.  My first run was okay.  My second run was better and the 3rd was the best.  I was thrilled with my negative splits and SHOCKED I could do it in the heat. I so needed this day…the one I dreaded…to be so good.
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Run 5k x 3 in one day
God continues to remind me that He is in this and I can do it with His strength.  Rebecca St. James song Shine Your Glory Down came on as I was running the last one…she starts with “When I run, lead me!”  This is so my prayer! Here’s to another successful week…
Week 5 I am ready…When I run, lead me!
Psalm 25.5
Lead me by your truth and teach me, for you are the God who saves me. All day long I put my hope in you.

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August 9, 2015 · 9:32 pm

Week 3 – Marathoner in TRAINING…


RUN 1:  8x800s w/ 2 minute rest – Felt okay – hard – need to get more consistent!!!






6-3:57 – don’t know what happened…:)    



RUN 2:  5k @ 80% 10k pace: Best feeling run yet!!
Mile 1 – 8:03
Mile 2-  8:04
Mile 3 – 7:55
.1 – 7:28
RUN 3:  5k @ 85% with 3x400m @ 100% effort in the middle: Hard! 🙂
Mile 1.12 – 9:10 – average pace 8:12
1st .25 mile – 1.39 minutes
2 minute recovery – .23 miles
2nd .25 mile – 1.42 minutes
2 minute recovery – .21 miles
3rd .25 mile – 1.45 minutes
2 minute recovery – .22 miles
Remainder .77  miles – 9:10
RUN 4:  10K time trial:  51:07 – 8:16 pace w/ 1.98 warm up at 10:21 pace and a time of 20:26 – Not my best at all – PR is 48:07 – but as my coach said…I probably didn’t have a 2 mile warm-up on that one. And as we get faster the times are harder to beat.  I will say I had to make a pit stop half way through and my second half was much faster after the pit stop! 🙂  We had a BEAUTIFUL moon to run by this day! God’s glory was all around!

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I finally feel like I am making progress.  It was a good week.  God is getting us there one step at a time! He is the reason we run and He will get us through to that finish line!  Here are two scriptures I put on photos to help encourage all of us who are training:



Running Blessed!

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