Tips & Tricks Tuesday: Could Sleep Be Your Answer to Running Faster? 

Answer me this: does the photo below represent your current state? It does me. Like.all.the.time.

So herein lies the problem:

Little sleep = poor performance, skin blemishes, weight gain, stupid brain, hormonal imbalance aka: whacked out woman!… that’s what’s wrong with me. 

I’ve been trying to live and train off 5.5-6.5 hours of sleep. This is a pretty solid deficit! 

Check out Tina Muir’s podcast here where she interviews James Maas about the critical training element that is sleep. Run to the Top podcasts are very informative, entertaining and worth a listen. Especially this one. 

Give the podcast a listen to answer his five questions and discover if you may be chronically tired. 

Another favorite episode:

Sleep worked so well for me last night that I ended up running a longer than planned workout this morning. I had 5 x 1k on the schedule today (4×1200 was next week) and ended up with 5 x 1200m (0.75 miles) with 400m rest intervals. And I hit goal paces (goal: 4:50) during the session with gas left in the tank. I felt like a freaking champion! Even with the nasty weather. Maybe I was just having a good day. Maybe it was the sleep…

Get more zzzz:

  • Turn off all electronics at least 30 minutes (an hour is better) before bed. 
  • No coffee or caffeine after 12-2 pm
  • Keep your room dark and cool. Ideal is 69* for me personally. Science can back me up on this! 
  • Get spouses on board! Talk to them about how important rest is. 
  • Try reading a book before bed. Have a kindle? Turn the backlight down. 
  • Keep a journal by your bed to write down any worries you may have running through your brain, pray, rest. 
  • Use lavender essential oil on your pillow. Ooh it’s so nice! Works for me! 

It’s time to start making sleep a regular friend. Tonight I shall be in bed before 9:00 pm. Because I rock n roll like that y’all. 

Oh, speaking of Rock n Roll the Virginia Beach half-marathon prices increase July 31!!!! Register HERE and use code: runpink2016 for $15 off. You’re welcome. I’ll be there sweating and running 13.1 beachy miles! Sooooo excited! 

On average how many hours do you sleep? Do you feel chronically tired? 

run pink. 

Marathon Monday WK5: Motivation from a Friend 

{{short and sweet}}

Y’all. Everyone needs friends. But, not everyone is so blessed with runner friends. What’s better than getting some motivation from a runner friend on a Monday afternoon:

thank you Samantha!!!

It’s like my girl has esp and just knew I needed this message today. I am believing that God has something just awesome up His mighty sleeve. You know, we humans can plan our little hearts out…but what if we just let all that go? What if we were open and ready for the incredible future laid out ahead? Sometimes we just need to drop our agendas… I’m in a season on waiting, learning, and heavy praying for sure!

Be patient. Be smart. Stay focused. 

Alright marathon Weekly miles:

Mon: easy 7

Tue: speed 5 x 1200m @5k pace 

Wed: yoga/core 

Thur: 10 miles w/6 tempo

Fri: easy 7

Sat: easy 6

Sun: “longish” run 12


Hope everyone has a super week! 

Are you blessed with amazing runner friends?? Do you live by your schedule or are you great at being flexible?

run pink. 

Friday Five: Favorite Motivational Posters

Hi friends! I know yesterday’s post was heavy. And please know that I plan on continuing to share my full story over the course of the next few weeks or months… My story is a song of redemption. One that started out in desperate pain but has brought me now to a place of strength, joy and peace. My hope is that someone will find peace and encouragement from my life’s honesty. 

For the light hearted fun stuff! Yay! I’m linking up with Courtney, Mar and Cynthia for the Friday Five and today’s theme is free so I’m going with some motivational stuff! Figured we could all use a little pep talk now and then. 

Here’s my 5 favorite posters and I hope you find a little inspiration too!

  1. eat well and fuel your life strong!
  2. just get up and go!
  3. NEVER give up. hard work. dedication.
  4. don’t fear or dred the setbacks…
  5. ok…i couldnt help this… can i get an amen?!😉

Happy Friday y’all!!! 

Weekend plans? Long running? Pizza face stuffing? Check me off for both!😉

run pink. 


My Darkest Secret Hidden in My Heart…

i lift my eyes to the sky…where does my help come from
Tears were welling in my eyes as the shouting escalated in the other room….”shut up!….f-you…you’re an f’n lousy mother….*slap*shove*crash*…”

I can’t live hear any more. I can’t listen to this madness. But, where else do I have to go?

Only half of a semester left in high school…how am I going to make it through? I can’t finish this stupid senior project. I’m trying to just live

“It’s just pot. You’re being ridiculous! You’re just jealous…I hate you!….don’t be so d*** nosey.” “You’re a fake little goody toushu.”

I’m worthless I thought. There’s no point for my life to continue….my father didn’t fight for me, my mother has abandoned me, the family I’ve been thrown into to live with is literally fighting all over the house ALL the time. Spewing hate. Drug abuse. Lonely children. 

I’ll just take this entire bottle…the whole bottle I bought recently just to lose weight.  I’ve heard too much ephedrine can kill you…

So I took it. My heart raced. My body hurt. I remember praying panicked, afraid, and desperately curled up in the fetal position:

Lord, if you have a promise for my life…a purpose…please save me. I’ll never do this again! I’ve got to trust there’s a way.

What you may not know about me is that I had attempted to kill myself as a late teen. I was in the darkest point of my life. The words I type here are true. They are sad. I’m crying now recounting the story in my mind. 

But, I’m sharing because I can’t help but feel a strong sense that someone needs to know how desperate I have been. How incredibly lonely. How afraid. How worthless I’ve felt in my past. 

That past no longer defines me. It has shaped me….but no longer tells me who I am. 

I am a runner. I have courage. I am healing

…to be continued. 

run pink. 

Wild #WorkoutWednesday Body Shaming at It’s Finest


This is Jess. Jess loves her muscles, her legs, her heart, lungs, eyes, arms….

But she’s desperately embarrassed with her small boobs, cellulite, loose tummy skin, and slowly appearing 30s wrinkles…

I’m sure you are all aware of the latest social media scandal where some Playboy model posted a photo shaming a woman’s body.


Check out one woman’s response:

“some of us work out simply to honor the bodies we were given.”

Her photo is going viral. And for good reason. Check out the full story here.

THIS. This is why I do what I do as a personal trainer, motivator, coach, mentor. For women like her. For others like myself even…

I DO NOT believe in working out to “look hot”. This is not what I’m about. That is shallow. Mediocre at best. Our bodies are a precious and holy temple. I run to honor my body. To feel it’s life circulating in every ounce of my cells. I believe in working out to build up strength, stamina and endurance for this crazy thing we call life. Our arms need to be strong to lift each other up, to accomplish great tasks…

Proverbs 31:17 “She sets about her work vigorously; her arms are strong for her tasks.”

Besides, listen to me:

When you are looking down on yourself, so focused on appearance, you are literally cheating yourself out of your very best performance. Screw negative self-image and rock that body all the way to the finish line! ~ Jess

We women are hard enough on ourselves. Let’s not beat each other up. Hm, okay?

For today’s workout: Go lift someone up today. Oh, and maybe a nice trail run with some friends.😉


How do you feel about your body?

run pink.