STEP UP RUN...BOO-YA!

So this is how my schedule looked this morning for a 1 hour 20 minute Interval/Step Up Run:

"Run Purpose: to build strength and pace holding ability. Warm up by running easy for 10 minutes. Focus on good form! Light fast feet! Then move into upper zone 2 for 10 minutes. Then run 30 minutes lower zone 3. Next run 20 minutes, really pushing yourself by running 10 seconds/mile faster than your next "A" race goal pace. Cool down by running easy for 10 minutes, again practicing good form."

Upper zone 2 for me is a heart rate of 156 (somewhere around an 8:40 pace). Lower zone 3 is a HR of 158 (which is close to an 8:30 pace) and 10 seconds a mile faster than race pace is somewhere around a 7:40 minute mile.

I nailed it!!! Got in a total of 9.5 miles!!! For an overall pace of 8:25!!!! I felt so good after this run I wanted to scream out loud and jump for joy! It was the best run I've had in a really long time! And my legs were so tired, I figured there would be no way I could meet my HR's and paces. But you know what...I remembered:
"I can do ALL things through Christ who strengthens me!" I kept repeating that over and over and didn't let the negative thoughts creep in.  I just zoned in on my cadence, and keep my feet turning over and it worked! I'm pretty sure this is the mental breakthrough Coach Jeff was telling me would happen! Woo hoo! This is the face of pure joy people!

DEVOTIONAL

And I love today's scripture because it proves we can choose to ignore the negative and focus on Christ, the positive!

2 Corinthians 10:5
5 We demolish arguments and every pretension that sets itself up against the knowledge of God,and we take captive every thought to make it obedient to Christ.

I love the emotion of "taking every thought captive and making it obedient"! How cool is that? We can take those negative thoughts from the devil (that silly little voice in our head that tells us we're not good enough, that tells us we can't do it) and grab hold of them and smash them with our bare hands and make them like it!!!! This verse is so visual for me. It's like taking out your frustrations on a punching bag!

And that's what I did today. I decided there was no room for negativity and fear during my run. It was gonna be about me and God executing a plan to the best of my ability. And you know what, He got me through it. Not only that, He brought me JOY.

So today...don't let negative thoughts get in the way of your goals. Take them captive! Beat them into submission! Make them obey! And Christ will be there every step of the way.


MEALS

Last night's sweet potato pizza ROCKED!! I can't believe I haven't tried this recipe before. OMG. I will be having it again...that's for sure!

Recipe for SWEET POTATO PIZZA CRUST

2 medium sweet potatoes, baked & mashed
1.5 cups almond flour
2 eggs
1 egg white
1 tsp baking powder
2 tsp garlic powder
1 tsp oregano
1/2 tsp curry powder
1/2 tsp paprika
1/2 tsp cinnamon
1 tsp salt 

Preheat oven to 375. 
(While the oven was pre-heating and I was making the crust, I had onions, peppers, mushrooms and olives sautéing in a skillet to top the pizza with after the crust was cooked. You can use leftover veggies, or cook up whatever you like for toppings!)

Mix all ingredients above in a large bowl to form dough. Spray baking sheet with Pam or use a generous portion of olive oil so the crust doesn't stick.

Using a spatula, spred the dough evenly onto baking sheet (about 1/2 inch thick).

Bake for 30 minutes. Edges will be lightly brown and center will be firm.
Remove crust from oven, add toppings and bake for another 10 minutes.

My pizza made 12 slices and was approximately 140 calories per slice. I ate 4 slices and was full! Plus, I have a few leftover for snacks! 

Today:
Breakfast: same as yesterday

Lunch: leftover chicken breast, steamed broccoli, sweet potato/apple/walnut bake

Snack: Protein smoothie

Dinner: leftover roast, veggies


Hope you guys have a wonderful day!!! I'm going to enjoy these endorphins I picked up this morning! God bless!