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

1:33

1:41

1:36

1:41

1:41

1:44

1:42

1:46

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

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.

This slideshow requires JavaScript.

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.

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. 🙂

2:39

2:36

2:36

2:36

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

2:36

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.

4:27

4:33

4:23

4:35

4:28

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”