Friday FIVE Speed Racer & Thank You!! :-)


Hello my awesome friends. First things first,

Thank you to ALL my readers who took the time to read and comment with such kind and encouraging words on my debbie downer post yesterday. I appreciate you all so much!! I have the best readers. I may not be the biggest, most popular blog but I def have the highest quality friends. And for that I am truly grateful. I’m still feeling slightly puny so it’s another total rest day for me here.

Okay. Okay so for the fun part! Friday Five. How long has it been?!

I’m linking up with Courtney at Eat, Pray, Run DC, Cynthia @ You Signed Up for What?!, and Mar @ Mar on the Run. For a list of their link-up rules and topics click HERE.

Today’s topic is “5 running tips”.

5 Running Tips on Picking Up the Speed!

Over the course of this year I’ve smashed some of my personal records like my marathon time went from 4:24:47, 4:04:24, and finally down to 3:46:18 and 10k from a 56:58 to 44:12 (what we like to call the glorious PR) and I’d like to share what’s worked for me. Especially as we are fixing to hit fall racing season!! (Hello cooler temps and all things pumpkin spice). This is my face reaction about both fall racing and pumpkin spice flavor everything:

Okay, so here we go..

1.) Strength train. Just do it. It can be as short and simple as a few sets once a week. That’s about all I do currently. Now, if you’re training for a shorter race than the marathon then you may want to aim for 2-3x a week.  There are certain exercises that will help the runner more specifically like:

  • Bulgarian split squats -hips & glutes!
  • Abductor/adductor gym machines or exercises like, fire hydrant. Hips & all those inner thigh muscles that are overlooked and underused. These are your supportive muscles that will prevent knee injury if strengthened.
  • Wide grip pulley & front pulley machines to strengthen your upper back and shoulders for a strong arm swing.
  • Flys, military press, push-ups.

These are just a few. I have a WHOLE goody bag of exercises that will help improve your strength and running form. I greatly attribute my now strong finishing kick to strength training.

2.) Cross-train. Running will make you a better running, states the principle of specificity. True. However, if you’re prone to injury you very well won’t be faster if injured! XT is a great way to build cardio fitness while giving your joints a break. I’m a big fan of the elliptical. Just make sure you set the intensity up a bit. It can be tempting to simply swing along easy. But if you choose a “hill setting” level 20 you better believe your booty will be cruising hard! Plus, shaking things up with XT will help keep your brain and legs fresh.

3.) Add some speed work. Depending on your race distance you’ll need anywhere from 100m to 3200m repeats, ladders, and tempo runs. There’s the famous Yasso 800s for the marathoners. But for me personally I began to see results in practicing longer tempo runs (10+ miles) when marathon training.

4.) Easy run days need to TRULY be easy. You know you can run fast so don’t be tempted to run fast here. The point of the recovery run is to simply get your blood flowing through your legs to aid in oxygen recovery, flushing out toxins! I’ve noticed by running my easier runs much slower than I used to I am now able to smash the longer and harder runs.

5.) Rest. Your body will need the repair time. If you neglect this imperative concept you’ll be putting yourself even further behind. By pushing through when you need rest you may end up breaking down muscle too far. We grow muscle by breaking it down and then allowing to rebuild with rest, stretching, and maybe even foam rolling.

Bonus: Buy new shoes. Yup. They make you faster. 😉 I chose Mizuno Wave Prophecy 4. Found them at Sports Spot here in Brevard and can not rave about these enough. If you’ve tried the Prophecy 3, this ‘upgrade’ will knock your socks off! It’s like running on clouds.

Now onto the weekend my friends! I’m resting up today in hopes that I can get through a workday Saturday and a medium-long run Sunday. Enjoy the weekend and don’t forget to take a quick visit at the other fabulous bloggers. 😉

What fast running tips do you have? Do you have any general running tips to share? Weekend plans? 
blessed and beautiful running. 

jesssig

#FridayFive 5 Exciting Things About Running

#FridayFive

Sup y’all, it’s Friday!! So pumped for the Friday Five link-up hosted by CourtneyCynthia, and Mar. Check out their rules and future topics HERE! The BEST way to connect with new bloggers. Let’s just dive right in shall we? I won’t monopolize your Friday morning with too much rambling. Promise. 😉

5 Exciting Things About Running Currently

1.) Okay, so y’all know I’m all registered for marathon number 5 now, right?! Thanks to my sweet husband who gave me his credit card and let me pull the trigger. Mr. P also registered for the half. He was this close to breaking 2:00! Savannah, we are coming back for redemption full force baby!! This right here is exciting enough to qualify for all five exciting things about running…but wait, there’s more…

2.) Pluuuuuus my BRF is signed up too!  Annnnnnnnd another local rock star runner has come back to town from her awesome running, burro racing adventures (yes, it’s a real thing. Check it out HERE!) in Colorado and is running Savannah too! Both A and L and smokin’ fast and strong runners and I’m beyond excited and privileged to run with them!!

Colorado you are on my bucket list!! Maybe not with the burro though… Source

3.) Annnnnnd many of our Transylvania county runners are registered!  I had a great time at our Greenville race so I’m thrilled about the group going!

From our Green Valley Race in SC!

4.) I ran on national running day. Of course. But on that day I also met with a new client who used to run 10 miles a day and wants to get back into running more again. A woman after my own heart…being able to encourage and train has probably been the most exciting thing lately.. It truly fills my soul with joy.

5.) I’m finally, finalizing my marathon training plan and even typing it up all pretty! wheeeeeee!

I can not wait to test my mind, body, and soul again. Test me Lord.

How was your week? What’s exciting about running for you lately?! Have you heard of burro racing? Do you race with friends?
Blessed and beautiful running!

jesssig

 

Friday Five! 5 Things I Do Race Day

 

woooo! #crazywife

 

 Hello friends, it’s Friday and I’m blogging via iPhone in Nashville!! Can I get a woot woot?! I’ve be training relentlessly for 16 weeks for THIS weekend. I started posting #QuickFitTip Fridays, but I was just too excited about the Friday Five link-up hosted by CourtneyCynthia, and Mar this week cause it’s about RACE day which happens to be tomorrow for me. Complete with rain, hills, 50,000 tangets, hills, and thunderstorm warnings in the forecast. And I chose this race to try and BQ?! Awesome. Bring it. 

 

I’m pretty sure running in a rain storm qualifies as total hard core runner. right? ;-D

 

Sooooooo

Anyway y’all should def check out the Friday Five rules and future topics HERE! The BEST way to meet new fabulous bloggers and join in on the fun weekly convo. 

Today’s topic:

5 Things I always do the morning of Race Day:

1.) Drink a good cup (and a half) of hot, strong, black coffee and wait for the manic to happen. I love my coffee every morning. I need it…I mean c’mon. You all know what you have to do before you start off running..heaven help if there’s no coffee. Or this guy resembles my face: 

i better get my magic juice..


2.) I eat a cinnamon raisin bagel, drink NUUN, and pee about 10,000x. 

3.) A long hot shower to wake up. 

4.) Pray. I usually do this as I’m getting ready but also have a special pre-race prayer for all those I love. 

5.) Short jog, dynamic warm-up, and run my heart out!! 

So that’s my basic, boring runner routine. 🙂

**You still have time to WIN a tube of NUUN by guessing my marathon time HERE!!**

~What do you do race morning? Any unique rituals?!~

blessed and beautiful running. 

Making a Difference Link-Up with Miles-to-Go

. Miles To Go

Good afternoon friends! I’m so excited to be joining Kelly over at Miles-to-Go for her making a difference link-up! This will be a once a month event held on Wednesdays about giving back through running or anything fitness related. I have so many things to blog about when it comes to giving back so of course I was excited when Kelley asked us to join her.

Here’s a few topics you can expect from me in the upcoming months:

1.) SMART Girls volunteer coaching. I dedicate each Wednesday afternoon for about an hour and forty-five minutes or so to running, talking about life skills, and encouraging elementary aged girls. This one is particularly special to my heart.

Image result for irun4

2.) Running for the #IRun4 organization. This organization is for those who can not run themselves and you dedicate your running, swimming, biking, or whatever it is you do in their name. I love my #IRun4 buddy more than I can express!

“You can run for me anytime!”  
A simple phrase that sparked a movement.

St. Jude Heroes logo

3.) Raising money for charitable causes through racing. I’m currently raising money for St. Jude’s Children Hospital as I I train for the Country Music Rock n’ Roll marathon.

4.) Giving back by giving time to other runners who may be new to the sport. Offering your time is definitely a way to give back. It’s not always monetary or a huge event.

For today I’ll leave this as an introductory post for the link-up and dive into more detail on topic number one above next month. I have too much to say to squeeze in on one post.

I will say that running can be a solo sport for sure, but within the running community there is a strong sense of camaraderie that has the power to change the lives of many. Friendships developed, charities supported, and endless bouts of support. Running in a way, can be the least selfish thing you can do.

If giving back is your thing feel free to add your link below to join in on the conversation.

Do you give back to the running community? How? 

blessed and beautiful running.

jesssig