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

Advertisements

#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 Bloggers Who Will Inspire Your Socks Off

Friday Five Landing Page

This week I’m linking up with Courtney, Mar, and Cynthia for the #FridayFive! For their rules and list of future topics click HERE.

This post is soshort and unspectacular that I’m almost embarrassed to share it. Oh well. Its Friday. I’m a full-time working mother runner on my lunch break. Y’all will still love me…right?!

This week I’ve chosen five bloggers that I read on a daily basis and who inspire me as a runner, blogger, and overall happy human being.

  1. Jen at Jen Chooses Joy is one of my top favs for a happy place!
  2. Melanie at Runner Girl in a Rocking World always upbeat and racing and running!
  3. Jess at Blonde Ponytail personal trainer and mom. Nuff said! She rocks!
  4. Heather at Relentless Forward Commotion – I like her authenticity and rockstar attitude.
  5. Nicole at The Girl Who Ran Everywhere – she’s fast. one day…

Oooomeeegeeersh there are so many others I enjoy as well….So for other blogs I enjoy click HERE!

Who are some of you fav bloggers? Any fun weekend plans? I think I’m ready for a trail run!! Have you ever posted a blog post so short you were almost too embarrassed to share?!

blessed and beautiful running!

jesssig

Friday Five: A Day in the Life 5 Things

IMG_1605

Hey, hey it’s Friday! That means it’s Friday Five Link-Up hosted by Courtney, Mar, and Cynthia.

For their rules and list of future topics click HERE. One of the best link-ups hands down. These ladies rock!

Today’s topic is a day in the life, 5 things about my day. Well, I’m not too terribly exciting and my life can run a bit mundane…I’m not climbing Everest, trekking the great Sahara, saving lives, or hiking in the Amazon…

but here’s a few things that I have going on:

1.) Getting little D prepped for his first 4 miler this weekend with SMART Boys and I will be running and coaching our SMART girls at the Oscar Blues 4 miler! This is one of my favorite races. The husband will be running to see how far he’s come and test his speed and I will be volunteer racing with my girls. It ought to be a beautiful day.

2.) Running. Duh. Easy 6 today.

3.) Study time. I always make time to squeeze in some NASM study time. Less than two weeks away from the big exam! o.O I am so looking forward to starting a new chapter in my life. I can not wait to start helping people achieve their goals! I feel like motivation, inspiration, and encouragement are my callings in life and what better way to do this than to help others on their fitness/wellness journeys? It’s something I am truly passionate about. 

 4.) Food. Food is always a big part of my life. Yup.

5.) Favorite time of day…tea and tv with my honey! I always look forward to unwinding with the husband at the end of each day with a cup of hot local tea from Spice it to a Tea and our favorite tv series on Netflix, Bones. We love supporting our local businesses and she definitely has the best loose tea hands down.

So there it is in a nutshell..running, food, more running, and hot tea. Mind blowing huh?

Oh, and if you will, go over to visit Melanie at Runner Girl in a Rocking World and give her some love! She’s running marathon number six this weekend!! Go Girl! I know you’ll rock it!

Are you racing this weekend? Are you a loose tea drinker? Favorite Netflix tv series? What’s a day look like for you?

blessed and beautiful running!

jesssig

Friday Five: 5 Awesome Things About Me and Life Currently

IMG_1605So yesterday’s post was a bit of a downer…but that’s life. It’s up and occasionally down.

So onto brighter and more positive vibes even if it is icy and rainy out. I’m pretending it’s sunshine and heat waves right now. My happy place is the beach with sun. Take me there!

As per the usual I am linking up with the fun Courtney, Mar, and Cynthia for the weekly Friday Five. I swear I do not know what I would blog about on Fridays without their creative prompts.  Another excellent reason to get linked up my friends! For more info on the upcoming topics and link-up rules click HERE.

This week’s theme is “5 things about me.”

So since you can read all about me HERE I figured I would just run down a quick list about what’s currently awesome.

1.) I’m trying and trying again to get that NASM CPT cert. I may have to pay that ridiculous fee since I didn’t signup to take the exam within 180 days, but whatever. I am determined to get it. Even if I have to sell beaded bracelets to make the extra cash. Just kidding. That was a joke. I can neither make beaded bracelets or sell products. But saving will happen.

2.) I’m excited about my first races of the season! There is a Frostbite 10k happening February 15th and my all time favorite Oskar Blues 4-miler. I’m really excited to test my speed in the 10k distance and go for competitive speed. I haven’t truly tested my 10k race time over a year. oskarblues

3.) I’ve been getting my weights on regularly and coming up with great circuits that I look forward to sharing with you all eventually! My husband has been a great support. While at the gym he and the kid get into racquetball so I can finish my workout. The husband usually gets out of work earlier so he is able to get his workout done first. I tried racquetball once. I hated every moment. Ha! I’m not too keen on anything that requires a racket or ball or paddle… I just run.

4.) I drink way too much coffee, eat too much pizza, and over indulge on ice cream. Why is this awesome? Because. It is. When I stop marathon training I plan on getting fat. But for now I carb load as I please.

5.) Okay that last one was a joke, but seriously, I eat all. the. time. and It’s great. But the most awesome thing in my life currently is my little family. My son is swimming and active in SMART boys running, my husband is working hard and doing his best daily, and I am loving them all.

Tell me FIVE AWESOME things about YOU or what’s currently going on in your world! Any races coming up? Have you had your first race of the year yet?

Blessed and Beautiful Running!