Monthly Archives: August 2009


17 years of running – I had never rolled my ankle. Until today.  (bad word).  I set out on 1 of my favorite runs this afternoon – Bluff Trail from Covenant to Sunset Rock, and then back to Covenant on the roads.  It’s about 8 miles total (4.5 on trails, 3.5 on roads).  When running trails like this alone, I always take my cell phone just in case.  Sure glad I had it today!  So I was running along and wasn’t even on a technical part of the trail when, wow, holy cow. I rolled my left ankle and pain shot up. I couldn’t even walk at first.  I knew I was almost to the base of Sunset Rock – and I was able to walk it out, and even run a bit more, to get to the base of Sunset Rock.  As I was walking up the rock steps towards the road, it was hurting more and more. Jon was at home with our sleeping girls, so I called Mom. Thankfully she came to the rescue! :) – and drove me back to my car.

Now I’m laying on the couch, elevating my ankle with an ice pack on it.  It definitely hurts – especially if I move it side to side at all.  I’m going to go see our trainer at Covenant in the morning and see what she says.  I’m mentally preparing myself for the reality that I may not run this week.  Sigh.

It really is amazing that this is the first time I’ve experienced this!  And the not funny thing is, my super star transfer on my women’s team is in the same boat – she did the same thing in practice on Thursday.  Pray we both heal quickly!!

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mileage high

It was a GOOD week – and my legs are T I R E D!!  – thankfully in a good way :)  I ran 28.7 miles this week. The last time I ran that many would be in 2008 when training for the marathons – about a year and a half ago.

To recap:
Monday morning – hill repeats (about 3 miles total)
Monday afternoon – 5.5 miles, good pace
Tuesday – 3.8 miles easy
Wednesday – 5.5 miles, good pace (on the roads from Covenant – so BIG hills)
Thursday – much needed REST
Friday – 3.7 miles easy
Saturday – 7.5 miles, comfortable pace

Thursday, the team did 800 meter repeats, so I timed/coached rather than ran. And I wasn’t complaining!  I do look forward to being able to run some of the speed workouts with the girls.   My women’s assistant coach is pregnant (we laugh that we’ve flip-flopped since I was pregnant last year – and watch me be pregnant again by the time she is getting back in shape after having her baby!!)  so while she ran the hard workouts last year, I’ll get to this year.

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Filed under coaching, consistency


Yesterday afternoon, to supplement our morning hill workout, I had a pool workout planned.  That plan was thwarted with the pool being closed due to chemical issues.  Thus, after our core workout, I gave the team the option of 1) going for an easy run, 2) cross training, 3) calling it a day

I did a bit of office work and then decided to go run a bit more.  I ended up running 5.2 miles (added to the morning hill workout brought the day total to 8+ miles).  I ran by myself, which ended up being very therapeutic.  I hadn’t had alone time in a while and have been running around like a crazy person attempting to balance being a wife, a mama, and a coach.  It felt great!

So between Mondays’ runs and core workout (including lots of push ups), I’m sore!  This mornings easy run felt good to stretch my legs out a bit and now I’m going to “coach” this afternoon – watching their tempo workout rather than running it!

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Filed under balance

hill workout

This morning, I did hill repeats with my team. WOW. Hadn’t done that in 2 years! :)  It was harder than I thought and I ran slower than I hoped. But I’m just glad I finished!  It’s motivating for my team to see me running a hard workout right along with them.  And it’s sooo good for me, because let’s be honest, I’m not just going to go do it on my own!

This afternoon we have a core workout and then an easy run.  My core is so weak (post c-section!) that I’ll barely be able to show them the exercises I want them to do.  But, with core muscles being SO important for running (help your form and prevent injuries), I want to get strong enough to be able to do the exercises.

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Filed under that feeling

matters of the heart

1st Timothy 4 is one of my favorite chapters in the Bible.  As I’ve been putting in more time running these past few weeks, verse 8 has been on my heart (“For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come.”)  What exactly does this mean? (I’d love to hear your thoughts!)  Do I need to spend as much time reading God’s word and praying as I do running?  With my cross-country team – do they need to spend as much time reading God’s word and praying as they do at practice each day? What about time with my husband and kids? For my runners, what about studying?  These questions have been rolling around in my head.  1 conclusion/realization I have come to is that 100% of our days should be focused godliness.  We need to be meditating on Christ all day, every day, as we go about everything we do in our days.  Physical training is of some value – it is important – and it is not separate from godliness. Godliness and living life for Christ is it. Full stop.  Physical training should be an expression of godliness – praising God for the ability, opportunity, etc.  This is going to be a point I reiterate to my team (and thus to myself) again and again this Fall.

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Filed under balance, faith

11.9 miles

This morning, I did what I often get mad at my team for doing – I did a run much longer than what I’ve been doing.  You’re supposed to up your mileage gradually.  1 of my assistant coaches and I always laugh at how we do things in our own running that we would kill the team if they did.  Yet I will say, I also know my body and how I respond to things and know what I can handle and what would be flat stupid (a little stupid, like this morning, is ok!).

I ran with my old Saturday morning running group. I hadn’t run with them in a year and it was so fun to see old faces and catch up!  I love the variety of this group.  Our lives rarely cross paths outside of these runs. The camaraderie  is superb.  We talk about food, books, our kids, tv shows, etc.  I love it.

Today’s route was a flat 11.9 miles.  It was so great to be off the hills!  We averaged an 8:17/mile pace. I’m quite happy with that.  My best for this route is a 7:47/mile pace.  My legs hurt already. Yet I love that feeling – sore but not pain.

My total for this week was 24.75 miles. I want to average 25-30 miles/week, which should be easy once my team comes back on Thursday.  I am looking forward to having built in running times with them each day.  I’ve been up in the 5am hour 5 times this week (4 to run, once for Cora).  I am exhausted and completely plan to nap when the girls do this afternoon.    For now, it’s coffee :)

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Filed under life, long runs

Greenway Farms 5 mile Trail Race

As we lined up for the Greenway 5 mile Trail Race, the race director mentioned some “fun” climbs – I would not call the climb fun! It was a HUGE hill! Seriously – almost 1 mile UP.  Now, the decent was fun!  I later learned that my dad looked closely at the topo course map and decided not to run it do to the HILL.

Now that I have that out of my system – it was a lot of fun and felt great to be in a race again!  I went out with a friend and we hit the 1st mile in 7:02 (a bit fast for me at this point).  Our 2nd mile was 8:43 (we’d hit the single track portion of the trail and the rocks and tight corners slowed us down). Then comes mile 3 of UP – Amanda pulled away from me, and I was on my own feeling the burn of that 7:02 mile.  My 3rd mile was an embarrassing 10:44 (yes I walked some).  Mile 4 was all down hill and I did it in 7:16.  Mile 5 was 8:24, with 1 last hill.  Overall 42:10.  My goal was to break 40 minutes, but I also didn’t know about the hill when I set that goal. I do wish I had run more consistent – that will be my goal next time – to go out more conservatively and stay strong on the UPs.

My friend Amanda was the 1st place woman. I was 3rd (which did win me a FREE pair of trail running shoes!!!!) I should have been 2nd. A girl passed me on the last hill and I was content to let her go.  It was 1 of those times when I decided to not let the mental side of running work in my favor. If I had decided to, I could have pushed hard enough to beat her (she only beat me by 10 seconds).  Oh well.

I’m debating on what my next race will be.  Cross-country gears up soon, and it’s hard to have the extra energy to squeeze in my own races, but I’m always so glad when I do.  It keeps me motivated.

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Filed under race, trail