Thinking Out Loud Thursday: Yoga and Benefits of Easy Running

So the hubby and I have recently gotten back into our Wednesday night yoga routine up in da club and they have a new girl leading class. I LOVE her. I enjoyed the other lady too but our new instructor really challenges us more. She had us try this pose at the end of class:

Photo Source Pop Sugar’s 6 yoga poses to help you train like an athlete.

Yup. Nope. Couldn’t hold this one. I think I made it for like a millisecond. But the point here isn’t that I couldn’t quite hold this pose, rather that I tried something new. Life, like yoga, is all about growth and progress. Yoga is definitely one of the best practices for runners. It’s a total body weight strength and flexibility workout. Post yoga session my abs were on fire! Who needs crunches?! (I actually never, ever do crunches and still manage a tight midsection. There’s other ways to work that out!) Especially after that last pose. I love feeling strong! Even If I might not look strong …

pretty much.

After yesterday’s killer 10 miler and yoga session my legs were feeling super tired. So I decided on an easy run. No really, like a truly easy run. I am so guilty of saying I’m going on an easy run to go out and start at a 7:30 minute per mile. So today I just told my mind to hush, pushed play on easy contemporary Christian music Pandora radio, and gave my legs permission to simply trot. It was nice. I really don’t think I could have run any faster even if I really wanted too. The humidity may be the death of my running career. I kid.

slowin my roll.

slowin my roll.

Why you need to run easy occasionally (if not most often):
  • Recovery for your legs and body. Running hard and fast wears your body down.
  • Taking time to remember why you fell in love with running. When running fast you often run past many beautiful sites.
  • Developing your slow twitch muscle fibers. Especially if you’re a distance runner junkie.
  • Prevent injury.
  • Aids base mileage building. Which is where I need to be until July 20th.
  • Rest so you can be fully prepared to push hard when the hard workouts come.
  • Increase the number of capillaries per muscle fiber. Which means, improving how efficiently you can deliver oxygen/fuel to your working muscles and how quickly they can clear waste products. This is a biggie!
  • Taps into your fat-burning fuel systems instead of immediate carbs as fuel. Which here again, is important especially for long distance runners.
Tips to help you run at an easier pace without guilt or worry:
  • Hit the trails. You naturally slow down on trails so there’s less pressure.
  • Leave the Garmin at home. I know. Easier said than done. I’m a Garmin addict myself…refer to above photo.
  • Stop to smell the roses and take a running selfie. It’s fun and makes your run feel more like an adventure than an act of drudgery.
  • Run with a friend or group who runs slower. Be a pacer for a newbie runner! Not only does this help you, but it encourages others. It’s a win-win in my book!

Running easy also shows your confidence in your running ability. If you run hard and fast all the time it’s almost as if you need to prove to yourself that you can run fast. This is a mistake commonly made, even by yours truly.

Here’s a few snippits from my run today. They (whoever the elusive “they” are) created a new little trail in from of our Silvermont Mansion house in town. So post run I walked back through it to really get a look at it. I know I’ve said this 100,000,000 times before but gosh. I love Western NC! It’s full of many beautiful trails and places to see.

photo 4 (5)

new little trail in progress.

photo 3 (5)

I ❤ this rock.

So that’s what I thinking this Thursday. More yoga, more easy running, and more enjoying life! Oh, there’s that and I finally got my new personal trainer Facebook page up! It’s a work in progress as is the website I’m secretly working on…all things in life, progress! Enjoy the journey my friends! And go LIKE Pink Payne Fit on Facebook if you haven’t done so yet. I truly appreciate all the support. Y’all rock my world.

How often do you run easy? Do you practice yoga?

blessed and beautiful running.

jesssig

Advertisements

Wisdom Wednesday: Endurance in the Everyday Life.  Be the Light!       

Hello humpday! I have so much to say and yet nothing at all. So I will keep it brief with lots of pretty pictures. 🙂

Today I ran my first double digit miles since the Nashville marathon in April! And it felt so goooooood. Well, hot, sweaty, and way past my personal humidity threshold but I didn’t care. My legs were like: Just GO!

First double digit run since the marathon a month ago! #happyrunner

I ran through my quaint little town of Brevard. Looping a few times. (thinking I need to find a new route as the summer tourist start creeping in and cramping my sidewalk space…) The beauty of summer running is the no pressure factor. Well. for me it is personally. The heat and humidity will slow you down and it is totally more than okay to stop for a walk or catch your breathe or grab some water. So I took a brief moment to capture our infamous “jailhouse” hill that I use for hill work often. Observe:

beautiful Brevard with a shot of the famous “jailhouse” hill. Not sure the photo does the hill’s grade justice…trust me, it hurts.

On the way to jailhouse hill I run past our Brevard College campus. It’s one of the most beautiful campuses. I think anyway. I took a pic of the lamp because it got me to thinking… we are to be the light of the world. By we I imply we runners. Athletes. Go-getters. Motivators. And when I put myself out in the public eye I am putting myself out there ready for criticism, judgement, and/or scrutiny . But I run on anyway. I press on anyway. Because there’s someone out there who needs to see a positive light and who is ready to catch it, reel it in, and be the light.

running past Brevard College

In an attempt to boldly step out into the business owner world on my own two feet as a personal trainer, I have found that I am especially vulnerable to criticisms and judgement. People will almost always have something to say whether it be positive or negative. Some negative you can take as constructive criticism, other negative you just have to learn to toss that mess out the window. If I have the ability to change at least one person’s life, then I will have done my job. Because that is my passion. And I will not give up. It takes passion, dedication, and endurance to make a dream come true. This isn’t just a j-o-b for me. It’s a lifestyle. A true, honest, deep passion that has burned in my soul for quite some time. I want, I need people to see how incredibly beautiful and strong they are on the inside. And I believe that when you finally feel fit on the inside your outside genuinely starts to radiate goodness.

I really want to give my girl, Jenna at Jenna Leigh Photography, a HUGE shout-out. This woman. She is amazing. Not only does she capture the most beautiful photos but she treats her photography as an art. She’s not your typical point and click photographer. I am ridiculously blessed to know her. She’s responsible for my awesome running shots and our beyond perfect wedding photos. With my new pro shot I am starting to feel more official. 😉

Give her a like on FACEBOOK! See other amazing photos.

thank you Jenna for my pro shot!

In other less inspirationial news, the good folks over at EnduroPacks sent me a month’s supply of their product line including, a multi-vitamin, electrolyte spray, glutamine capsules for recovery, and essential amino acid patches. I am currently testing their products out so I will give y’all my ever so intriguing thoughts on the company and product about two weeks from now. When testing supplements I really think it’s super important to give it a few weeks before making any concise conclusions.  I will say that so far since using the electrolyte spray I haven’t been “bonking” too bad in the heat. My hot weather running seems to be going fairly well.

In the meantime while y’all anxiously await my review on the goods, head over to Tina Muir’s blog and read her review HERE. She’s an elite marathoner and she’s freaking fast. So I have high hopes in that this product will serve me well as it has her. I only need to shave, oh, an hour and change off my marathon time to compete with her. Maybe EnduroPacks is the key. hahahah. right.

introducing my new secret weapon for the summer

Anyway. So that’s about it y’all! I’m a busy woman currently working on revamping my Facebook page and other social media sites trying to reconfigure everything to suite my personal training biz. But this blog will always remain my main running site. I may be busting it out in the gym and with clients, but y’all know I am runner at heart and always will be through and through!

#PinkPayneFit “Be beautifully fit from the inside out.”

blessed and beautiful running.

jesssig

Tata Trot 5k Recap Will Race for Food! #WorkingClassAthlete

The Silvah Lining

*Sorry this 5k recap is a bit way belated! Life has been so super busy lately with work, kid, baseball, and trying to squeeze in a few runs here and there. I was finally motivated to finish this short post after reading Fit Nice Runner‘s Race Recap Link-Up hosted by Jessica, Wendy, and Meredith. Thank you for saving my race recap!!! Anyway, onward…

If you’ve followed me for a few years now then you know I’ve ran the Tata Trot now a handful of times. It’s one of my favorite courses and causes to support. The Tata Trot 5k started out as a senior high school project by Chrissy Hale’s, race director and breast cancer survivor, daughter to raise funds for the American Cancer Society.

Chrissy Hale, breast cancer survivor more than once! She's a pillar of strength and I am proud to know her.

Chrissy Hale, breast cancer survivor more than once! She’s a pillar of strength and I am proud to know her.

It really is a beautiful story. If you get a chance, like them on Facebook, keep tabs on the dates for next year, and make plans to visit us next year and race with me!

registration morning!

Where: Rosman, NC

When: May, usually on Mother’s Day weekend 

Cost: $20.00 early registration then $25.00 day of. Very affordable! I pre-registered with a mail-in form and we registered Mr. P day of.

Weather day of: perfect. partly cloudy and cool!

Course: Same as the previous year, starting at their high school gym, three loops around the town of Rosman with ample downhill to get you started, and just a short uphill on the finish.

I personally prefer point-to-point courses because something about running the same loop messes with my brain. Makes me feel like I’m getting nowhere fast. However, the benefit of running the same track a few times means tracking your pace is easy and you know exactly which hill comes next. I tried to run each loop a little faster than the previous.

The husband and I both ran our personal bests here!

Mr. P ran his personal best here too!


photo 1 (1)

cutest finish ever.

Food: bananas, granola bars, water, chips

Entertainment: They had Mr cool DJ, Marcus, from Class & Sound Entertainment keeping everyone energized with all my favorite beats. He had us dance the Cupid Shuffle as a warm-up. Fun stuff. Of course me, Mrs. Serious Racer, opted to watch everyone else dance. I know. I should totally not take a small town race so serious. That’s one thing I really need to work on, lighten up sista!

But all my seriousness won me first female overall with my choice of prize. I totally chose the food gift card. Will race for food! #WorkingClassAthlete

Personally: Overall I felt good. No GI issues. Plenty of energy. Felt strong.

willraceforfood

winner winner chicken dinner!


PR in the books! finallly a sub-21 5k…even if It was barely sub-21… I’ll take it!

Overall there is no doubt in my mind that I will be running this year after year. It’s a personal favorite and a perfect course for a personal best. Now would someone next year come out and challenge me?! 😉 Wouldn’t you want to come visit western NC’s beautiful, mountainous views?! 

Do you prefer point-to-point courses? Loops? Overlapping? Favorite races and cause to run for? 

blessed and beautiful running.

jesssig

Don’t Be Afraid to Give and Get Your Hands a Little Dirty.

We all want freedom.

From debt.

From mental bondage.

From excess weight.

From our jobs.

From fear.

But who is willing to actually fight and pay the price to have that freedom?

Not many.

Life itself is not free.

Do you think those who fought and died for us quaked at the thought of the impending death they faced? Probably. Most likely. But they fought anyway.
I think if more were willing to pay what it takes we’d see more results and freedom in this world.

Running has been my freedom. It has shown me what great things I am capable because I’ve worked hard for it. It seems to me that too many in America feel as though they are privileged and even deserving of handouts left and right.

“All you need is this pill to lose weight!!

Get free of debt quick with {insert latest scam here}!!

You deserve {insert product, scam here}!!

Find love at the click of a button!!

No payment needed to receive actual benefits!!”

NO. False claims. False promises. This thinking could not be more skewed and I feel as though coddling America is hurting America.

So this is my plea to you: Get up and move! Give more. Love bigger. Dig in deep. Buck up and just do it. Do it when you feel like it least. It takes WORK to see results.

But work is so hard. {insert whine here}

Work gives us purpose. Meaning. And the fruits of your labor are so, so sweet. I’ve experienced it myself. With marathoning, parenting, working. I could not agree with this quote more:

Don’t expect a handout. Expect to work hard and give more. You want success? Be prepared to get your hands dirty. But I can promise you it will be worth it. Your sweet success will end up so much greater.

How are you celebrating Memorial Day? Any special races and/or events your way? Do you shy away from getting your hands dirty or are you the type to dive right in?

blessed & beautiful running.

jesssig

Sleepy Sunday, Self-Doubt, and Why I’m Not Racing…Right Now

be strong in the Lord. more race days will come! trash self-doubt and trust that He has made you strong and beautiful!

I absolutely revel in race day mornings. The excitement, free bananas, cool tees, the people, nerves, energy, the unknown, the run. And yesterday morning in my quiet little town they hosted the White Squirrel 5/10k hosted by Brevard Rotary which I have run a time or two in the past and have enjoyed the races. But I’m not racing this year. Here’s why:

  • as many of you know racing tends to get expensive. So I’ve been very picky and choosey about which distances and which races I’ll be running.
  • There’s that and I’ve run a marathon and a fast 5k all within four weeks of each other.
  •  I’m trying my hardest to focus on the easier runs and strength work.
  • Plus, most elite runners race only a handful of events anyway. There’s a very good reason for that. If you want to give your best at your goal race you must give your body the rest it needs. Not just a day or two either. 
  • I want to be at my peak come marathon day in November. And that means ample rest to be ready to push hard when the time is right. 
  • Racing too often, too much, too long stresses your body and increases risk of injury. 

So what did I do with my Saturday? Well, at 8:00 I met with Jenna at Jenna Leigh Photography ((She is an incredibly talented photographer and I am sooooo freaking lucky to know her. If you’re in Western NC I can not highly recommend her more!!)) for a quick head shot for my Personal Trainer biz, which is a work in progress; check it out HERE so far to see where I am going with it. It’s definitely a work in progress!  We had fun this morning with some quick shots and overdue girl, fitness, mommy chat. Need more of that….

jenna aka best photographer ever

Then right after that I took off on a run to wallow in self pity about not racing clear my mind of a few stresses. I’d be a liar if I told you I totally didn’t run past the race event and whine in jealousy inside my mind a weeeee bit.  I’ve not been feeling my strongest lately mentally. I believe we A-type go getters tend to put too much pressure to be perfect in everything. I’ve come a long ways in growing and becoming okay with relaxing that idea some. But sometimes, every once in a while life just gets to me. Maybe it’s been my current pharmacy job getting me down, or the fact that I’m tirelessly trying to create a personal training biz that seems to be taking too long to lift off, or maybe it’s too much self-doubt. You gotta tell that ish to shut it up. Because ain’t no body got time for that mess. You are stronger than you think. And The Good Lord is even stronger.  Any good biz owner I’m sure will tell you it takes an insane amount of initial ground breaking work and lots of dedicated T-I-M-E to really get the ball rolling. Especially if you’re currently working a full-time job outside of the home. But in the long run it will all be worth it. The long runs always are. 

i don’t always wear makeup when i run but when i do i take a selfie. lol i am no running diva i swear but post photo shoot i wanted to run!


As a fitness professional I am not exempt from feelings of insecurities and today proved that. When trying to pose for the camera I kept hearing those nasty little self-doubt bugs creep in trying to tell me lies. Like your teeth are crooked. Don’t smile. You’re not fit enough yet. Blah blah blah

You know what to tell those bugs: liar liar pants on fire! I may be a work in progress but I am strong and I am beautiful still!!!!

And on a more personal life note the husband and I are celebrating two years of togetherness this weekend! We went on our first date, a hike and ice-cream, two years ago during Memorial Day Weekend. This weekend we celebrated with cruising the town festival eating ridiculous amounts of tasty oh-so-bad-for-you food!

  
So that’s my weekend in a nutshell. I press on. Follow your heart. Never give up and tell those nasty bugs to shut it up! 

I’m working all Sunday then group run Sunday eve! 

What’s on your plate this weekend? How often do you race?

jesssig