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 Happy 4th!! Five Things I LOVE About the Fourth of July in Brevard

Linking up with Courtney, Cynthia, and Mar for the #FridayFive today. Swing by the other blogs and check out all the fun! LOVE Friday’s yall! This post is suuuuper short because I’m short on time but I wanted to play along so here you go!IMG_16055 Things I LOVE about the Fourth of July in Brevard!

firecrackerurn

  1. Firecracker run! There’s a 5/10k option. It’s always a hot but fun event.
  2. Family time and cookouts. Burgers. mmm.
  3. Being able to run in freedom and safety. Thank you to ALL who serve our country. We are all truly blessed to run free.
  4. Our little town’s festival with music, food (um, can you say ChubBurger from Oscar Blues?!), dancing, and vendors.Image result for 4th of july festival brevard nc
  5. Our little firework show 🙂 We might be a small town but it’s home. And it’s where I feel safe.

fireworks

What’s special about your fourth?! Who’s racing?
Happy Weekend y’all!
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

 

Wisdom Wednesday: Just Run With It.

Happy humpday y’all! Oh heavens, I mean happy National Running Day! I’m so belated in this well wishing it’s embarrassing. My entire news feed has been absolutely covered in “happy run day!”s. But I tell y’all I’ve been super, crazy busy all day running around both literally and physically. Between running, meeting a new client, working clients’ programs out, and housework (ew.) I’ve had zero down time. But I must say I’m diggin my new “office” attire, compression and running shoes:

#personaltrainerlife

I only just now have had anytime to sit and type out a few words. I’ve also been thinking about how to celebrate…of course I got a great run in this morning. And as I went on this morning I began thinking about my 10k time goal for July 4th. As I’m about a month out I plan on adding in a speed session once weekly along with a solid tempo for the next three weeks then backing off the week before. I’m seeing this race more or less as a “tune-up”. But I’m also remembering how heat and humidity may affect me. So if it’s not my fastest time no harm, no foul. Given today’s pace I’m thinking a good solid sub-45 race may be in the books for me.

hnrp

#GarminRocks #Progress

My first 10k ever, July 4th 2012, was a 56:58 a 9:10 min/mile….So I’m happy to see the tremendous progress I’ve made in the past three years! That’s what it’s really all about anyway. I may not be blazing fast but I am totally blazing fast compared to where I used to be personally! I give my Garmin credit for helping me over the years achieve paces I didn’t think possible.

#personalprogress #GarminRocks

In other news…

It is done. Officially registered for marathon #5!!!!!!

I chose Savannah again because:

  • I need redemption on this course. Feel free to refer HERE to how horrible last year went…
  • It’s flat
  • Seasonably favorable
  • Freaking beautiful
  • First marathon raced as the new Mrs.
  • Lot’s of local Brevard peeps are running it this year as a group! Transylvanians represent!

So of course the game-plan for this year will be to train as hard as I did for Nashville with added measure. I’m currently working on creating my own personal training plan. This is both exciting and scary! I’ve always followed a pre-made plan out of some book. But I feel as though as a more seasoned marathoner I am more familiar with how my body responds to training and what works well for me. I’m excited about pushing myself just a little harder. Y’all know I’m still chasing that BQ time! I have high hopes that if I can crush a tough course like Nashville that maybe, just maybe I could really crush a course like Savannah. So I’m coupling my high hopes with an aggressive plan.

I know that’s right. Photo Source

Let’s do this. Training starts July 20th. And I can not wait! I’ve been enjoying running whenever and all but I need love my training schedules! Now that we have a new(to us) treadmill I can train as much as my heart desires. (thanks hubs!)

I did have every intention of posting some sort of wisdom for y’alls Wednesday but at this point my brain can not handle much more intense thought. So I will just leave you with this:

Whatever state you find yourself in currently, just run with it. Things have a way of working themselves out. And if it’s not working out? Run harder. 😉

Do you thrive off training plans? Do you follow a pre made plan or create your own or even just “wing it”? Any big goal races your way? What’s your “office” attire; are you a high heels and fixed hair gal or shorts and sneaks chick?
blessed and beautiful running.

jesssig

Wisdom Wednesday: The Best is Yet to Come 

#Spring #running !! making wishes along the way…

I’m a girl with BIG goals, dreams, and ambitions. And I believe that the very best of me is yet to come. And I think that YOU should believe that about yourself no matter your age, place, or current position in life. As we get older we tend to think that our “shelf life” is becoming stale or expired. But I truly believe that we can only become better versions of ourselves if we press on each and every day to get the best out of ourselves. Don’t let age, failures, set backs, or other negative distractions stop you from pressing on. With each stage of life comes new challenges and successes. My marathon success most likely will not be the highlight of my 40’s or 50’s but rather other things will become the best of me. Like what, I’m not sure yet. But I do know that ready or not, life is going by and I better be ready to hold on tight! However, in the meantime, I read somewhere that women tend to fully peak at their marathon racing ability in their late 20’s, early 30’s. I’m 29 and been running for roughly 3.5 years. So I feel like the best of me in running the marathon distance is still out there. I’m still going to run that BQ. Bring it.

“Female long distance runners are like wine, they get better with time”

“Most of the time, endurance athletes peak ten years after they begin.” -RunningTips101.com expert resource, Coach Rick Rothman

So like I mentioned yesterday, I have already created a game plan post Country Music marathon. Because without a few goals I am lost. So very lost wondering around aimlessly and I’m already too blonde to be wondering around aimlessly as is, so it’s better to have a game plan lined up.

Summer/Fall Goals:

  1. Journal offline with training. I’ve been logging all my runs/workouts on DailyMile but as I’m trying to re-focus my life and reduce stress I feel it’s best to get off one or more social media sites. And I think this is one that can go. I’ll be training but it’ll be top secret. 😉 This is something I feel like the Lord has led to me let go of.
  2. I’ll be taking the summer off strict training and focus heavily on core strength and yoga.
  3. Test my mile, 5/10k, and half-marathon time
    1. 5k is lined up for May 9th at the Tata Trot in Rosman, NC Find the race on FACEBOOK. This course is notorious for a solid 5k PR
    2. Half-marathon is lined up for June 6th at the Asheville Half in Asheville, NC I ran this race a few years back untrained and just for the fun of it. But I have yet to actually attempt to race a half-marathon. yes. that’s right. I’ve run FOUR FULL marathons and only half halfheartedly ran a half. once.
    3. 10k is lined up for July 4th at the Firecracker Run in Brevard, NC This course has been known to crush me because I don’t do well in heat or humidity. But I am determined to race it strong this year.

      I was all like, “omg I’m NEVEEERRRR running 26.2 miles again.” Then after “MUST DOMINATE AND CONQUER MARATHON NEXT TIME!!!” 

      So naturally you know I’m ready to sign up for my next marathon….

    4. And the full marathon is set for the Rock n’ Roll Savanna November 8th. I loved Savanna so much and regret that I was totally untrained for the race last year. This year I’ve proven to myself that by training hard I can knock off 18 minutes on a tough course. So I’m feeling strongly that I can knock off some more time on a flatter course with cooler weather. I do believe the hubby and bro-in-law have agreed to run this as their first full marathon too…
  4. Creating my own marathon plan. In the past I’ve always strictly followed a pre-set plan. And they have worked. But this last time I just kept feeling like I could push more. So I’m going to tweak what I’ve been currently using to fit my own body and schedule.
  5. Focus on the blog a little more. I’m not the best at blogging. nope. But I love the running/blogging community.
  6. Work on creating more personal training routines for clients. This takes T-I-M-E.
  7. Focusing on nutrition… as I mentioned on Facebook I have a problem:

What is wrong with this picture?? #EatClean ha not. #workinprogress

So I bought this Runner’s World book on a whim since I found it on sale at our local bookstore. I feel like if I could learn to really manage what the heck I’m putting in my body then maybe my body would respond naturally by picking up in speed and strength. But who really knows. I’ve read where some elites have been known to carb load on donuts.

thoughts on that one??

How quickly do you sign up for a race post marathon or any other distance? Are you LOVING spring running? Any spring/summer races? How’s your healthy eating habits going? Mine stink!

blessed and beautiful running.

jesssig