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

#MarathonMonday DREAM BIG + GIVEAWAY

#Irun4Dylan and Flying Feet in Faith


One for my #Irun4 buddy and one for me 🙂

Happy Monday y’all! What better way to kick off Monday and marathon training than with a giveaway?! Yeah I thought you’d agree it’s an awesome idea. When Christine (an amazing mother runner, blogger, and coach) contacted me via Dream Big Runner about her Dream Big Shop I immediately knew I wanted to partner with her! She has a big heart.  I think of the running community as a wonderful group of generous givers. And what better way to be involved than creating running jewelry and giving back?!

For every purchase off her Etsy shop she donates $2 to charity. And her new shop has taken off already donating over $1000!!

The shipping was prompt, price affordable, and the quality high. And they are customizable to almost any design you can think of! I’m thoroughly impressed and can’t wait to put my buddy’s bracelet in the mail. He lives a few states away so our matching bracelets are a sweet way to connect us. If you haven’t heard of #Irun4 it’s basically a community of runners/athletes who run/workout for a child with special needs who themselves can not run. It has been such a heartwarming journey for me personally and I tell you, my buddy is my hero and motivator!

I had the shoe tags designed after my blog and it’s motto…flying feet in faith.

So you want one too? Good news! Christine is generously giving away a bracelet or set of shoe tags to one of my readers.

***To enter to win: like My Dream Big Shop on FACEBOOK and visit My Dream Big Shop on ETSY and comment below with your favorite design through my FACEBOOOK Rafflecopter giveaway HERE

Contest starts today and ends Sunday at midnight! Good LUCK! 🙂

So marathon training….we meet again….

How am I training for this marathon season? Which plan? What book?!

Yes, I do have a new book. But no, I’m not following it’s plan. I’m reading it for marathon training content and extra lessons to be learned. One can always use a little more knowledge. In an effort to test my knowledge, skill, and experience I’ve designed my own plan. This may or may not be the smartest idea when I’m trying to BQ. You’d think I would trust the professionals. But. I am a professional?? ha.

One thing I have been discovering about myself through it all is that my mind is still weak. I have too many thoughts of I can’t. No matter how much I blog and promote self-confidence it is something I still truly, honestly struggle with on a daily basis. I have told myself one too many times during a race that “i can’t. I’m not strong enough. I’ll never be fast enough. There’s no way I’m capable.”

BULLcrap.

So my biggest goal for this marathon training season is to get out of my head. And deeply,firmly, and passionately BELIEVE that yes, I am capable, MORE than capable in fact. I’m not talking about gaining some sort of alter ego here, rather finally affirming to myself what I claim to believe in  everyone else: YOU are strong and you CAN do this.

mental toughness..work in progress

mental toughness..work in progress

I will be going through #MarathonMonday a little differently this time. Last season I logged every week with workout details and I do feel that helped keep myself somewhat accountable, however, I’ve been logging all my workouts in my BELIEVE journal and have really been enjoying my own personal journey. It’s like my little running secret. I intend on claiming my mental toughness to break through some barriers…. let’s do this.

Which design from My BIG Dream shop would you chose? Have you heard of #Irun4? Do you believe you have that mental toughness or is it a struggle for you as well? What are you training for?
blessed and beautiful running.

jesssig

Fitness Friday Link-UP! Mind the Little Things and Trust the Process.

Happy Friday y’all! Today I’m linking up with Jill Conyers for the Fitness Friday!

From her website:

What is Fitness Friday About?

Celebrating the one thing we all have in common. A passion and commitment for living a healthy lifestyle.

It’s about sharing progress and successes. Not perfection.

Celebrate fitness. Celebrate good health. Celebrate friends. Celebrate fun.

Link up and check out the great health and fitness blogs for inspiration, motivation, tasty recipes and stories of determination and accomplishments!

I am pretty much excited to link up with her about fitness. Y’all know that running is my most favorite thing but there’s also a few little things that I have to mind….

Fitness is a life long journey. You don’t just wake up fit one morning. It comes from the accumulation over time of every day persistence, hard work, efforts, and doing all the little things.

What do I mean by the little things?

I mean like drinking your water every day, taking time to stretch, remembering to breathe, tracking your nutrition, doing those boring stability exercises…

But by not minding the little things and rushing through the process you are more likely to become injured. The last thing you want is to be sidelined from life. So my thoughts today for you come via complements from my favorite Olympian:

karagoucherrushprogressq

Every small step has value. Don’t forget that. You may feel as though those boring bridge and clam shell exercises are pointless but they are vital in keeping your hips strong and stable which translates into stronger running. All it takes is one loose screw to mess up a clock…or one oil leak to burn up a car…

Take care of your engine by minding all those little things and trust the process!

I type all this to you as I’m about to venture into marathon training cycle number five with high hopes to finally BQing…I’m trusting the process…I didn’t quite make it with my last marathon in Nashville but I did take 18 minutes off my PR, raised almost $700 for St.Jude Children’s Hospital, and had a blast…so I’m making progress. And that’s what we celebrate!!

Remember progress comes in all forms. Look outside the box. Continue to believe in yourself!

karagoucherprogress

Before I head out to enjoy the weekend (((which happens to include The Beer Run Relay with the BRF this Saturday! I will be losing the 2 mins and not consuming. I think I’d dehydrate and die if I chose to drink and run. It’s not safe for me yall.))) I wanted to introduce you to the new website One Mother Runner created by Stacy:

OneMotherRunnerBlogButton1

Stacy has created an online community for real mother runners! It’s an open space with real content for us real mother runners! I particularly liked her view of the recent Women’s Running magazine cover:

WomensRunningMag

Look out for a guest post from yours truly soon!

One final thought:

Each person’s process is different. We all have our unique paces. Let us not compare to another. Your journey is YOURS alone! And it should  be celebrated no matter where you find yourself! In the same breathe we need to celebrate others’ journeys as well!! You are not too slow. They are not too fast. Rather we are just right where we need to be!

Are you good about “minding the little things”? Or do have the tendency to rush through the process? I know I’ve been way guilty! What do you think of the recent magazine cover? I love it! I say let’s celebrate every single body type!! 🙂
blessed and beautiful running.

jesssig

Thinking Out Loud Thursday: Yoga and Benefits of Easy Running

So the hubby and I have recently gotten back into our Wednesday night yoga routine up in da club and they have a new girl leading class. I LOVE her. I enjoyed the other lady too but our new instructor really challenges us more. She had us try this pose at the end of class:

Photo Source Pop Sugar’s 6 yoga poses to help you train like an athlete.

Yup. Nope. Couldn’t hold this one. I think I made it for like a millisecond. But the point here isn’t that I couldn’t quite hold this pose, rather that I tried something new. Life, like yoga, is all about growth and progress. Yoga is definitely one of the best practices for runners. It’s a total body weight strength and flexibility workout. Post yoga session my abs were on fire! Who needs crunches?! (I actually never, ever do crunches and still manage a tight midsection. There’s other ways to work that out!) Especially after that last pose. I love feeling strong! Even If I might not look strong …

pretty much.

After yesterday’s killer 10 miler and yoga session my legs were feeling super tired. So I decided on an easy run. No really, like a truly easy run. I am so guilty of saying I’m going on an easy run to go out and start at a 7:30 minute per mile. So today I just told my mind to hush, pushed play on easy contemporary Christian music Pandora radio, and gave my legs permission to simply trot. It was nice. I really don’t think I could have run any faster even if I really wanted too. The humidity may be the death of my running career. I kid.

slowin my roll.

slowin my roll.

Why you need to run easy occasionally (if not most often):
  • Recovery for your legs and body. Running hard and fast wears your body down.
  • Taking time to remember why you fell in love with running. When running fast you often run past many beautiful sites.
  • Developing your slow twitch muscle fibers. Especially if you’re a distance runner junkie.
  • Prevent injury.
  • Aids base mileage building. Which is where I need to be until July 20th.
  • Rest so you can be fully prepared to push hard when the hard workouts come.
  • Increase the number of capillaries per muscle fiber. Which means, improving how efficiently you can deliver oxygen/fuel to your working muscles and how quickly they can clear waste products. This is a biggie!
  • Taps into your fat-burning fuel systems instead of immediate carbs as fuel. Which here again, is important especially for long distance runners.
Tips to help you run at an easier pace without guilt or worry:
  • Hit the trails. You naturally slow down on trails so there’s less pressure.
  • Leave the Garmin at home. I know. Easier said than done. I’m a Garmin addict myself…refer to above photo.
  • Stop to smell the roses and take a running selfie. It’s fun and makes your run feel more like an adventure than an act of drudgery.
  • Run with a friend or group who runs slower. Be a pacer for a newbie runner! Not only does this help you, but it encourages others. It’s a win-win in my book!

Running easy also shows your confidence in your running ability. If you run hard and fast all the time it’s almost as if you need to prove to yourself that you can run fast. This is a mistake commonly made, even by yours truly.

Here’s a few snippits from my run today. They (whoever the elusive “they” are) created a new little trail in from of our Silvermont Mansion house in town. So post run I walked back through it to really get a look at it. I know I’ve said this 100,000,000 times before but gosh. I love Western NC! It’s full of many beautiful trails and places to see.

photo 4 (5)

new little trail in progress.

photo 3 (5)

I ❤ this rock.

So that’s what I thinking this Thursday. More yoga, more easy running, and more enjoying life! Oh, there’s that and I finally got my new personal trainer Facebook page up! It’s a work in progress as is the website I’m secretly working on…all things in life, progress! Enjoy the journey my friends! And go LIKE Pink Payne Fit on Facebook if you haven’t done so yet. I truly appreciate all the support. Y’all rock my world.

How often do you run easy? Do you practice yoga?

blessed and beautiful running.

jesssig

Wisdom Wednesday: NEVER, Ever Give Up.

pressonnevergiveupIn short before I began my 10 miler tempo run this morning I was feeling exhausted. Wasted. Bloated. You name it. But I have a goal. And I keep the end goal results burning in the back of my mind. Especially on days like this. You HAVE TO HAVE TO HAVE TO, look beyond today. Beyond this moment. Because moment pass quicker than we realize and suddenly we find ourselves often where we don’t mean to be, because we quit. We give up. We “promise” ourselves we will do it tomorrow. Living in the moment is a good and beautiful thing. However, if you are living in the “I feel like crap and I just don’t want to do anything” moment then you better get out of that quick. And one of the best ways to accomplish this is by fixing your eyes on the prize. Look past the tired, the sore, the clouds, the humidity, the cold, the heat, the you-name-it-whatever-it-is that’s holding your motivation hostage and get after it! Now we all know if you are experiencing genuine pain then STOP and rest. That’s a whole other can of worms we can dive into another day. But for today I tell you, I got up and ran my ten miles, started out feeling a little rough, picked up the pace, began to realize that I was going to finish strong, and at the end of it felt like a champ. Because I chose to get up outta my funk.

How do YOU #PressOn? TWEET THIS.

Press on. Fight the good fight. Remember the why behind your mission. YOUR moment is coming!

How do you #PressOn?

blessed and beautiful running.

jesssig