Compression Rocks My Socks Off GIVEAWAY!

Totally nerding out and going to work like this:


Think you know what compression is for? Compression is so much more than just for thrombosis and marathon running! It’s for marathon recovery and training, for long work days, hard workouts, long runs, & looking super fly.

 yo. 

My poor feet and legs can become so swollen from standing on my feet all day at the pharmacy and then add marathon training in…and I usually have some pretty swollen puppies. 

Theses socks were a God send to me. Thanks TIUX!

cool phrase inside sock says, run. jump. go. BUT wear socks unfolded up top. I just wanted to show off the the coolness.

cool phrase inside sock says, run. jump. go. BUT wear socks unfolded up top. I just wanted to show off the the coolness.

So why Tiux vs other leading brands?

The biggest reason for me is affordability. Finally an affordable option. For more info on how they keep costs SO low check out their about page HERE.

As a certified personal trainer do I advocate compression? Yes, in short I do. But not necessarily to build fitness, PR, or race faster but because they are awesome for recovery. There are some rough studies out there on compression socks for athletes and performance, but nothing quite conclusive yet. However, there’s nothing that suggests it’s harmful. 

Benefits may include:

  • Increase in blood flow, increasing circulation throughout the legs aiding in free radical flushing 
  • Decrease lactic acid build up
  • Decrease in swollen feet
  • Quicker recovery 
  • Quicker recovery = quicker return to training hard 

  
How did I feel personally about them? 

  • I loved the color!
  • Great fit. True to size
  • Not as itchy as other brands 
  • Not too warm (ran in the 60-70*)
  • Plenty of cushion on heel 
  • Compression in all the places 
  • Felt like a total leg massage 

All I kept thinking was I wish this compression went all the way up to my butt! It felt that good! I have worn them  running and at work and I will say I experienced less swelling for sure!!

At the end of the day I feel compression is a totally personal choice. And if you do choose it I strongly recemmend TIUX because you’re saving some moolah. The extra cash could go into another race fee. Yes, please!! If you need further reason to purchase from TIUX you should know they are a giving back company. They give to MAG Mines Advisory  Group. For more info on that click on the photo below. 

  
They keep things simple with few color choices, no store front buildings, and cutting out the middleman. I’m all for simplicity! Especially if it saves lives, saves a dollar, and gives me better recovery. 

So my good friends at TIUX have graciously offered to give one of my stellar readers a pair. Luck YOU! 

To enter to win:

Enter by following the Facebook Rafflecopter link. Don’t worry, it’s easy and fun!

Rules:

*Giveaway runs from Tuesday (today!) 25th until Tuesday Sept 1st at midnight.   

*Must be a U.S. or Canada resident

*Enter via Rafflecopter honestly!

*Spread the word!!

Winner:

Will be selected at random next Wednesday at 12:00 pm and announced on my new Facebook personal trainer page!! Go ahead and ‘like’ Pink Payne Fit to stay in the know!!  
How do you recover from a long work day, hard workout, or run?

jesssig

blessed and beautiful running.

Disclaimer: I was provided a pair of TIUX compression socks at no charge in exchange for an honest review. No other form of compensation was given. All thoughts, expressions, and opinions are my own. 

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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

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

TNT: Rest and Recovery Makes You Stronger, AKA the Taper Crazies

Hello Tuesday! When was the last time I blogged on your day?! It’s been a hot few minutes.

So tapering…it’s supposed to recharge your body from all the pounding on the pavement you’ve been doing and getting your bodacious legs ready to rock and roll! Today’s five miler felt stiff, heavy, and so not what I expected…but here’s what Dr Smurawa from Runner’s World says:

“Tissue repair in the legs during recovery, coupled with the fact that you are storing more carbohydrate and water late in the taper, will make you feel like you do after eating a big meal,” says Dr. Smurawa. In other words, you feel like a slug.

I’m praying my legs feel strong come marathon day. I keep emotionally swinging between “I feel so totally awesome and I’m going to kill this marathon!” to “Oh. my. word. How am I even going to manage running a 8:11 min/mile for 26.2 miles?!?!?!” And today’s short jaunt had me feeling the latter. I know I’ve trained hard, but was it enough?

I found $1 on my run! Going directly to St. Jude. Every dollar counts.

***And hey listen, you guys, I am only $55 shy of meeting my personal St. Jude fundraising goal of $500! If each of my readers gave only $1.00 I’d have it met in a heartbeat. When I found that $1.00 on the ground I took that as a sign. I immediately went home post run and donated more to St. Jude’s!***

As far as my past two week taper here’s a few things that have worked well for me personally:

**As always, please consult a professional running coach, nutritionist, or md for you. I am a certified personal trainer, but not a medical professional. Also, there are no affiliate links. Yes, I am a NUUN ambassador but I am simply sharing the brand love here because I believe in their company and like their product.

Products I use (throughout training as well):

IMG_3006

  • CheriBundi – a tart cherry juice that reduces inflammation naturally. I swear by it!! I haven’t taken a single IBU for marathon training this season. period.

    nuunstjudegiveaway

    want to try NUUN for FREE? Enter the contest HERE!!

  • NUUN hydration!!! Restock your electrolytes without all the added sugar or chemicals. Founded by an athlete himself an avid cyclist, student, and professor from the Tuck School of Business at Dartmouth College.

    IMG_3141

    don’t mind the ugly runner feet…

  • Menthol lotion. Tingling. Refreshing. It’s like a liquid massage for your feet and legs.
  • IMG_3551 OOFOS recovery footwear for post run footsies. I used to wear traditional flip flops post run but they always ended up hurting my feet. But these….these are sooo nice. It feels like a constant massage to your arch. Well worth the money spent.

Practices:

  • For post long or hard runs: Ice bath draw a super cold bath add a little ice. Super uncomfortable but awesome post. Try getting in with a hat and gloves and a warm drink to make it more bearable.
  • Massage. nuff said. I can’t afford a legit massage but my hubby makes an excellent masseuse. 😉
  • Don’t stress. Try lots of prayer, yoga, and/or mediation.
  • Know your body. Rest when needed. Get enough sleep!
  • Don’t just stop all workouts and running. bad idea. Keep your workouts but reduce intensity and overall mileage. For more tempting “taper traps” read THIS Runner’s World article.
  • Now is not the time to squeeze in any MORE than scheduled last minute runs or workouts. What’s done is done.
  • Take recovery runs as they are: recovery. This means sloooooow. If your tempo pace is a 7:30 then a 7:40 is NOT a recovery pace. Try 8:30 or even slower. I’m guilty. This does not make you a slow runner. I promise.
  • Add a few pick ups during your easy runs to keep your legs poppin’ and fresh (a local running coach gave me this advice and I like they way he phrased it. Bill is the man!) but definitely keep the mileage reduced. Adding a few pick ups will help you feel like you are shaking off any “rust”.
  • Legs up the wall. Lie with your booty close to the wall and run your legs up and just lay there for at least 5 minutes…this is actually a great daily practice for those of you who work on your feet everyday.
  • Take the extra time to catch up on reading other blogs, like these cool girls from all places and paces:
  • Do NOT diet. Now is not the time. Maybe just don’t weigh yourself at all. You may feel as though you’re gaining unnecessary weight, but what you’re gaining is water retention and necessary fuel for a long 26.2 freaking miles. DO NOT starve yourself now (or every really). Having a full gas tank, so to speak, is much more important than a few pounds on race day. For more on the art of the taper check out this Competitor article HERE. From their site:

Some runners feel that they are gaining unneeded weight, and although this is usually mental, you actually should go into the marathon a few pounds heavier than you’re accustomed to being, especially if you’re a higher-mileage type who spends much of a training cycle in a state of partial or pronounced glycogen depletion. Glycogen storage requires significant water retention, so if you’re a few pounds up, you very likely have achieved a state of proper hydration, not packed on unwanted body mass.

And this is how I’ve been feeling every single day during the taper:

thanks H for sharing this on Facebook! I can not wait for my bacon cheeseburger post race!!!!!

In a vain effort to be healthy I’ve been eating rabbit food like arugula and drinking beet juice on top of my carb loading game plan. They say, you know the infamous ‘they’ of the interwebs, these foods are full of nitrates that they aid in maximal oxygen uptake. I’m game. I’ve never eaten a beet in my life or drank the juice. But I must admit, I kinda dig it. Get it? Beets are roots…you have to dig them up…yeah. anyway. I need to get this marathon ran!! I’m starting to get stupid.

“On average, the subjects were able to run for 7.6 minutes at high intensity after six days of drinking nitrate-depleted beetroot juice. But after six days on regular beetroot juice they lasted 8.7 minutes.” Read more HERE 

Last but not least, I wanted to send a HUGE congrats to all who ran Boston yesterday! What an incredibly inspiring race!!

How do you keep busy during the taper and week before a race? Any additional tips for the week before the marathon? Do you drink beet juice? I actually kinda like the stuff…tastes like dirt. 

blessed and beautiful running.

jesssig

5 Spring Favs, OOFOS Recovery Footwear, + a Miracle

Spriiiiiiiing! Yes! It’s here! And our weather has been shaping up nicely. I think the winter weather is behind us. This is how I feel about it: RUN. Running in the spring is like a breathe of fresh freedom air. We work hard all winter to enjoy the fruits of our labor. 

Soooooo… I know it’s Saturday Sunday….but y’all probably know how I operate by now… So here’s Friday’s post plus today funzies. 

I’m always excited about the Friday Five link-up hosted by CourtneyCynthia, and Mar. I just have a hard time apparently posting on Friday… Check out their rules and future topics HERE! The BEST way to meet new fabulous bloggers and give you a blog prompt should you find yourself at a write’s block. 

Today’s Friday’s topic is one we have all been anxiously waiting for, Spring!! Good-bye snow, hello pollen! 

Spring is no doubt a beautiful time of year with flowers blooming and gardens flourishing…however all this can really aggravate allergies and asthma symptoms in turn making breathing while running a bit more difficult. Remember, your body needs roughly two weeks of running outdoors to acclimate to any new climate changes. So give yourself the time your body needs. For additional tips and reading check out PopSugar’s article HERE and Active tips HERE.

Aside from that bit, here are five things I look forward to in spring, especially this spring! 

1.) The kid’s birthday! He will be the big 10! Time flies…

ahhhh. my pride and joy. What a face!!

2.) my husband and I celebrate our first hiking date in May! It will be two years. ❤

3.) Hiking! Waterfalls! Trail running! Picnics! Basically just being outdoors.

4.) Races! Brevard Rotary hosts a White Squirrel 5/10k and kid’s fun run. Come visit us in May.  You will not regret visiting Brevard!

This year we all know I have the Rock n’Roll Country Music Marathon benefiting St. Jude Children’s Hospital in Nashville marathon lined up in April! From the St. Jude’s website:

  • Families never receive a bill from St. Jude for treatment, travel, housing or food — because all a family should worry about is helping their child live.
  • Because the majority of St. Jude funding comes from people like you, St. Jude has the freedom to focus on what matters most – saving kids regardless of their financial situation. (That means your donation, no matter what the size, will help!)
  • St. Jude is working to drive the overall survival rate for childhood cancer to 90% by 2020.

I’m hoping and training hard for a solid Boston Qualifying time. I need to run a 3:35:00. I feel like I’ve been putting in all the work I can. But it’s still a daunting and scary task..The closer we get to race day the more I question myself. Can I really pull off an 8:12 min/mile for 26.2 miles??

runner’s mecca…aiming for a BQ so I can run Boston next year!

5.) Last but not least, new beginnings. Easter. Spring is a time of new chances. Fresh starts after a long cold winter.

Winter is always hard for me…but 11 weeks into marathon training feels harder. I’m so grateful for all the positive bloggers who remind me to press on. Like Jen over at Jen Choses Joy posted about no grit, no pearl. Seriously, go read her post here. Her humor and optimism will keep you motivated. Thanks Jen!

Except we are over half way there! You got this!

Okay so for the fun part of today’s post: OOFOS! Have you heard of this recovery shoe footwear? My hubby and I went downtown for a little shoe shopping. I originally went in for a new pair of Mizunos but found these:

oohahh

We found them here Sports Spot in Brevard. The owners are super cool and they hands down beat anyone in price!

 I definitely felt the “oo” after my 22 miler even if I looked like ew.

Salty, sweaty, and done.

I only have one more monster run left in this training cycle!! woohoo!

I plan on a more thorough review on the shoe next week aiming for a Tips and Tricks on rest and recovery post for Tuesday.

One last positive note: This past Saturday I was playing around with the idea of not running long. I just didn’t feel like it. I was exhausted. But as I strapped up and went on I kept thinking about my IRun4 buddy…I prayed for him and his family. He’s been in the hospital since December. So I prayed if there was any was that my running 20 miles would get him out of the hospital and home I would run it. So I ran it. I realize in no logical way my act of physically running could rescue him but if I knew it could, then I would run it in a heartbeat. So I pushed through and just kept running.

And you know what?

That very same day he was sent HOME!!! It was a miracle in my eyes. If you don’t run for #IRun4 I strongly suggest you sign up. Your life will be forever changed.

What’s your favorite thing about Spring?
Do you have any Spring races lined up?
Is it hard for you not to second guess your training?
Do you shop local?

Blessed and beautiful running. 

jesssig