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.


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!


*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!!


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?


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. 

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. 


TNT Tuesday: Micro Nutrient Needs for the Endurance Athlete. 

**Disclaimer: I was provided a one month sample of EnduroPacks in exchange for an honest review. All thoughts and opinions are my own. No other form of compensation was offered.

You work hard. Sweat hard. Redlining is your norm and giving training your all is a daily practice. You. Got. Determination.

Then you pass out because you lack some vital electrolytes and micro nutrients.

Since being introduced to EndurPacks my training has drastically changed…for the better. I may not be an elite or even a serious competitor, but I fare pretty ok in the age group awards from time to time. I’m not mega competitive but I DO like to push  myself as hard as I can go. And for the first time in my running “career” (3.5 years) 7:30 minute miles finally feel comfortable. I then took almost 6 minutes off my 10k summer time in one year…

photo 5

You know the race of the season I typically pass out in? I remember just a year ago when I felt like an 8:00 minute mile was smokin’ fast for me. It’s amazing to see how strong you truly are through hard work and dedication.

But you need to support your body’s vitals to keep pushing. Want to see yourself accelerate and beat out the competition? Even if the competition is with yourself?

Fuel the right way.


Your body needs more than carbs to sustain. Most of us are pretty good at getting our macro nutrients (carbs, proteins, fats) but eh, on the micro front….

You know those little important things like selenium, magnesium, potassium, boron…etc…

EnduroPacks has ALL that covered and packaged at an affordable rate. I compared other GNC type products on the market and all in all, you get a bangin’ deal for the whole kit and kaboodle with EnduroPacks.

I’m eternally grateful the good folks at EnduroPacks sent me a care package. Perfect timing for my summer training.

IMG_4103To break it down for you the monthly kit contains:

All-Natural, Gluten-Free, and GMO-Free products manufactured in the USA, with organic and vegetarian ingredients.

  1. Liquid multi-vitamin that has ALL your needs covered.
    1. favorable taste once you become used to it. Makes me feel like a kid to take the liquid.
    2. has every vitamin plus minerals you need.
      1. as a side note, I am a FIRM believer in acquiring all your nutrient needs through natural consumption. ie food. But sometimes we fail in our diets. That’s where a good solid multivitamin steps in.
    3. Take in the morning.
  2. Concentrated Electrolyte spray to mix with water and use during workouts.
    1. mix 10 sprays with 8-16 oz of water.
    2. when mixed there is zero flavor.
    3. support your muscles, immune system, and body’s tissues WITHOUT the extra sugar and syrups found in some sports drinks.
  3. Protein patch to build.
    1. apply after workout for 4-8 hours
    2. helps build torn muscle.
  4. L-Glutamine for recovery.
    1. take this at bedtime to aid in recovery.
    2. recover muscles and body.
    3. prevents aches, fatigue, soreness

the patch is barely noticeable. It can be worn on the abdominal area or inner arm.

Check out this short under two minute video form EndruoPacks

So how well did the claims hold up in my personal training? 

I’ve reviewed other products like EnergyBits but I have found EnduroPacks to really give me the edge I need.

I’m able to push my body harder and recover faster.

I ran my best 10k summer time. This is a combination of good ‘ol hard work coupled with the perfect micro nutrient supplements.

I don’t get dehydrated on my runs as much.

I feel stronger. Run stronger.

Sleep better.

My energy levels are higher throughout the day. As my schedule is usually jam packed I NEED the energy.

If you can’t take my word for it check out elite, Tina Muir. You can read her review HERE.

Would you try EnduroPacks? Do you have a secret supplement weapon? 
blessed and beautiful running. 


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):


  • 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.


    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.


    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.


  • 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.


TNT Tuesday: Journal with pen/paper or Online?! 

peek-a-boo treadmill runner! a new drive belt and a few tools and it’s fixed! 

Okay first of all: our treadmill is fixed!!! Thank the Lord because we are officially half-way through marathon training! How did that happen?! And if you stalk me on Instagram then you already know all about it cause that’s what we crazy social media runners do. We run. Take pics. And post.

Anyway, more snow has arrived! This time we got a crazy amount of the fluffy white stuff. Not icy snow but the real good packing kind. I’m not a big fan of playing outside in it, but I am a big fan of drinking hot cocoa loaded with marshmallows and watching it snow…oh the kid just LOVES it though! I believe he would play out there all day until he turned into a frozen popsicle of a nine year old little boy.

So what then does the mom do on a snow day? Blog about it, make hot cocoa for the boys, and study. I’ve finally made arrangements to purchase the NASM exam and schedule it for the second week of March. Hopefully by this time next month you’ll see CPT next to my name! Feels good to have a solid date set. #progress

view from our treadmill room. believe it or not there is a car outside this window.

So today’s Tips and Tricks Tuesday inspiration is brought to you via Vita Runs for Life and my inbox over at Gmail. Since I’ve registered as a St. Jude’s Hero for the Nashville Rock n’ Roll Country Music Marathon I receive weekly updates and some training tips. This week was about keeping a journal and Vita just recently posted HERE about keeping her journal in the laundry room. Hey, journal when and where you can! I used to keep a pen and book kind of running journal until I discovered DailyMile. There are several reasons for keeping a journal of some sorts:

Logging how many miles you run. duh.

How certain foods and drinks affect your digestive system when running.–I’ve learned that tons of cheese the night before a run usually does NOT pan out well…

How different weather affects your pace.–Humidity is my nemesis.

What kind of music rocks your world.

If you used a heart rate monitor.

Your perceived level of exertion.

Different moods and feelings.

How many miles you log on each pair of shoes. I tend to run close to 400 miles before my Mizunos call it quits.

Running Competitor gives us some solid reasons to keep a written record also.

And the list goes on…

Tracking what works and what doesn’t can greatly help you fine tune your training. History teaches us. I don’t dwell on the past as far as training but I do reference back to it occasionally. But I mostly find that keeping a written training plan for upcoming weeks strongly encourages me to stick with my marathon training. If I see it on paper and blab away about it on my blog, I’m more likely to just do it.

Displaying photo.JPG

this needs to be used more than my pc.

Keeping a running journal also strongly correlates with keeping a faith/prayer journal. By writing down our prayer history we can see where our weakness and strengths are. Where the Lord has improved our lives and rocked our worlds…I’ll be the first to admit that I am not as faithful to keep up with my prayer journal…I have scolded myself on this matter. I think to myself, “If I was just as diligent with my prayer journal as I am on DailyMile, how much greater would my spiritual life be?”

Just allow that thought sink in…

LEARN from yesterday, LIVE for today, HOPE for tomorrow.

My question for you: Do you keep a running journal? If so, is it with the classic pen and paper or more modern take online? I find this blog tends to run as my very personal online training journal some…Do you support St. Jude’s Children’s Hospital? If yes, then head over HERE to send some love their way!

blessed and beautiful running.