The Rural Runner

Recently, the temperature has been dropping, and the winds have been strong. Running in the wind can not only have an effect on your time, but also can cause a significant core body temperature decrease, especially with the crisp fall air. It's important to layer up so if you are feeling too hot, you can take off your top jacket and leave the base. This week, I've been wearing a fleece jacket or windbreaker overtop of either a tank top or tshirt. For bottoms I'll wear a pair of running tights or if the temperature is mild, cropped leggings. I also like wearing a ball cap with color, to help increase my visibility (sometimes I wear too much black haha) and keep control of my sweaty mess I call running hair. Here's typically what I've been wearing this week for fitness gear (and yes, I may be a slight brand whore.. Nike is my love!)

I strongly believe that even though you're being active.. You can still at least look cute doing it ;)

What's your favorite fall running outfit? How warm do you dress when the weather starts to get cold?

Stay fashionable friends,

The Rural Runner

After officially deciding to run the hypothermic half marathon coming up in January, I realized it was probably in my best interest to start a training plan, instead of just winging it. Normally I don't have a plan for my runs until like an hour before when I say to myself something along the lines of "hmm I think I'll run 8km today!" As some people always say "failure to plan, is planning to fail." Or something like that? Basically I needed some help in the run schedule department..

I have a goal of a sub 2 hour half marathon on my mind and would love to accomplish that. Therefore, I started looking into possible training plans. I recently learned that Nike plus has a coach option (I wonder if I even live on this planet sometimes haha). I figured this was pretty convenient since I already use the app to track my runs.. So I might as well have the same app tell me how far and how fast to go. I entered in my race details, estimated my current fitness level (intermediate) and just like that had an entire 12 week training schedule made and customized for me. Nike plus is a great app for keeping track of runs, PRs and even challenging friends (add me - MisLyns)!

The plan increases in intensity each week, up until the peak week of training. There is often a cross training day on Thursdays and includes a rest day on Sunday's. Cross training days are great to improve endurance and maintain fitness, all while helping to decrease risk of injury (weight and resistance training is perfect for this too). Some days are easy runs where as the next day is commonly an interval run or fartlek (frequent variation in pace, today mine was 3 minutes faster pace followed by a 2 minutes slower pace). Fartlek training can help with conditioning, and I find it makes my runs go by faster.

The distance of the runs vary from 1 shorter run (around 4-6km), mixed in with a couple medium runs (8-12) and one long run a week on Saturday (16+km). Each week the distances increase, averaging 50-60km total every week.

Monday was week 1, day 1 with an easy 4.8km run. Great start to get the legs stretched out and ready for today's fartlek. Today was an 8.05 km interval run. It took me 50 minutes for the full run, warm up and cool down (I'm not the fastest, but this program will help to increase my speed). Day 2 of the training plan went well and felt good.

Tomorrows run will be the same distance, except an easy pace, so I'm going to change up my route to keep things interesting. Thursday is cross training, and I plan to do an upper body day with the weights in my basement (I haven't really lifted since my bodybuilding days.. So this should be interesting). Friday is a 6.4 km run, easy pace for 4.8km, followed by a faster final 1.6k. Saturday is my first long run of the training plan, and will be 12.9km. I'm looking forward to this comfortable paced long run. Adding distance is important to build up to that final 21.1 km half marathon that's my goal, so hopefully I can complete this run with a similar pace that I'm hoping for on race day. Should be a great Halloween run! Sunday will be my first rest day, and I'm sure it will be well earned.

After the day off, week 2 starts with another 8.05 km run of easy 4.8km and finish with the last 3.2km at a faster pace.

I'll be posting updates every week as I continue with this program.

How's your training going? Do you prefer the longer easy pace runs, or shorter interval training runs?Are there any races you're working towards? Let me know!

Keep training friends,

The Rural Runner

We've all been there, in a rut, unsure where to go or how to move forward. Sometimes just the motivation needed is goal setting. Having something important to you as a goal to work toward is a great way to push yourself to get shit done. Constantly writing down or seeing your goals will put a renewed perspective on what's important in your life. I have many goals that I keep written on notes saved on my phone. Once or twice a week I'll read over my personal goals to refresh my mind on what I want to accomplish, not just with running and races, but with life as well. Everything you do should be an investment into your future. If you're putting in work and are not gaining anything from it, then it's time to do some reevaluating. Goal setting can be just what you need to wake up everyday determined and motivated.

Here are some of my tips on setting goals:

1. Make them realistic and attainable.

Sure, I would like to be the Queen of Canada.. But we all know that's not gonna happen, nor is it realistic. Having goals that you can accomplish gives you that little push you need to work harder and actually achieve it. I'm not saying make the easiest goals ever, because what would be the point, but instead, make it hard enough that you have to work for it, but it's still attainable.

2. Write it down and keep it organized.

Having a written record of your goals will help you to keep track of them. When I write down my goals, I sort them into long term and short term goals. This helps determine potential deadlines and decide what I want to accomplish within a year or what I want in 2, 5, 10 years etc. My goals that are more easily attainable, such as running a sub 25 minute 5k or only eating meat on Mondays.. These are included in my short term goals, where as a sub 2:00 half marathon or full vegetarian diet would be on my long term list. These are things that will take a bit more work but that can definitely be achieved. Other things on my long term list are races like the Disney marathon, where I know it's not just training involved, but I'll have to save money for a while to be able to afford to travel there.

3. Review your goals at least each month.

Going over your goals is a great way to notice any changes you may want to make or any new goals you want to add. This also helps remind you of where you need to go and what you need to work on to accomplish your goals. For example, seeing my goal of running a marathon internationally, reminds me how important it is for me to save money.. and maybe I don't really need to buy those cute shoes if running that marathon is the bigger picture and my long term goal. Keep focused and on track by refreshing your memory of your goals every month or so.

This is me at the top of Cape Split, had a goal to run the entire hiking trail (just over 16km). This was my first long run. Foggy eh! It's high up just off the water with a magnificent view of the Bay of Fundy (when it's clear skies) and is a gorgeous hike up through dense forest and vegetation.

Funny how I thought 16 km was the longest run ever, where I now have a long term goal of a 50km ultra run. This is why it's so important to review your goals, especially when you accomplish one, so you can move on to bigger things.. Keep making new goals and never stop improving.

4. Work for it!

You're not going to accomplish that sub 2 hour half marathon by sitting your ass on the coach day in and day out! If you know your goals, you've written them down and reminded yourself why they're important, now it's time to put in the actual work. You don't get better at running hills by walking them.. So get out there and climb that damn mountain and accomplish your goals.

This is my dad and I on my graduation day, it took 4 years of hard work to get my nursing degree, but it was definitely worth it. This was such a proud moment in my life, knowing all that hard work paid off. There were times where I having a rough go and thought I would never accomplish my goal and graduate from university, but I stuck it out, embraced the struggle and pushed on. Keep your goals in sight and put in that work, eventually your dreams will become a reality.

Keep setting those goals friends,

The Rural Runner

Fall is my favourite time of year. The leaves change colour, the air is crisp and fresh and it's the ideal temperature. Going for runs isn't uncomfortably sweaty or freezing cold and wearing layers and scarves is back in. Not only that, but it's this perfect time of year for corn mazes and apple picking! Today was a rest day for me, so I headed out with my boyfriend, Kirk, to a local farm. We wandered around the pumpkin fields and picked up 5 pumpkins for carving (I may or may not have gotten 3 for myself alone to make minions..)

Sometimes when we're not running, we pick heavy things up and walk around with them, haha. Going to create a new training workout with pumpkins.. Those things are heavier than they look! This one was almost as big as me...

After that, we hopped on a tractor ride and were dropped off about a km away in a huge apple orchard. 20 apples in our bags, and about 5 apples in each of our bellies later, we were done picking. There's nothing better than a fresh picked apple right off of the tree. Next step is baking apple crisp and making caramel apples!

After that we decided not to wait for the tractor and instead complete the km walk back to the farm through their scenic fall trail. The colours are perfect this time of year!

Checking on my tracker, we walked 6km today with over 60 active minutes. It was a great, relaxing way to spend the day, while being active!

Overall it was a perfect day in the Valley. Visiting the farm in the fall is a wonderful tradition I've done every year and it's great to head out and support local. Living rural definitely has its benefits!

What do you do on rest days? Do you have any traditions in the fall you look forward to every year?

Stay fresh friends,

The Rural Runner

We've all been there.. Thinking we could run for thousands of kilometres without a single scrape. Some of us are lucky and never have to deal with it.. And for others.. Well, shit happens. Injuries happen. The running blues happen. It seems like whenever you're not able to run, that's when it's the nicest days out or when you see everyone else out there doing what you wish you could. Not being able to run because of injury sucks. I had to put off training for my first half marathon because of a stress fracture. That injury set me back 6 whole weeks of training... That's right, 6 VERY LONG weeks of rest. I was in denial, I had been working so hard to be prepared that I was so devastated and I almost bailed on the race. The self doubt set in.. "I'll never be ready to run in time" and "this injury will never heal and I'll lose my ability to run forever!" I know, dramatic right?! I got to the point where I would try to go for a run due to fear of losing my endurance, and just end up exacerbating the injury.

Point is, no one plans to get hurt, but sometimes you've just gotta face the facts and let your body heal to prevent further damage. Let's face it, not every injury is preventable.. But here's some tips to make it much less likely:

1. Take rest days!

I cannot stress this enough. Rest is so important when you're training. If you over exert yourself and try to run everyday, your muscles will not have the time required to recover. They need break periods to grow stronger and that's not possible if they're constantly being overused. Your body will be exhausted and will literally gain nothing from it. Your muscles won't be able to adapt to the stress being put on them and you will more than likely develop microscopic tears and inflammation in your muscles and joints (swelling, pain and redness). Basically.. Overuse = injury!

I know rest days suck, but they're absolutely necessary. Find something fun to do to instead, sightsee, spend time with loved ones, go for a walk.. Just take er easy bud.

This is how rest days are done! #likeaboss

2. Stretch those muscles

Something I advocate for but honestly don't do enough of. I love yoga and it's great for flexibility and muscle improvements, but it's important to stretch before and after exercise as well. Getting ready to go out for a run? Throw some quick lunges, squats, arm circles, etc into the mix. Static stretching is great before a long run because not only will it warm you up, but it'll prepare your body for the work it's about to perform.

Next, just as important and frequently overlooked, do some post workout stretching. Sometimes nothing feels better than stretching out tight muscles after a run. I'm talking holding those stretched for a good 15-20 seconds each. Take some deep breaths, calm the body and let the blood flow. You don't have to be super flexible to stretch, just do it and prevent some injuries and post run soreness.

3. Foam roll

I have a theory that foam rolling is the devil in the form of an oversized hardened pool noodle lookin thing. Yeah, it's a love hate relationship. Foam rolling hurts so good. Do it and you'll understand.. Better yet get your significant other to do it for you, not only will your leggies feel better after, but they'll probably get some enjoyment out of making you squirm.

I know for a fact this is my older sisters favorite pastime. "Stop wiggling and embrace the pain!!" #sisterlylove

4. Yoga

Not only will yoga improve your strength and flexibility, but there's hundreds of benefits. It's so peaceful and relaxing and can help with a wide range of problems such as stress, back pain, headaches, digestion, etc. If you don't know where to start, there's TONS of videos on YouTube. Or grab a friend and hit up a beginner class. Your joints and muscles will love you for it!

Happy to be a self taught yogi (Yoga classes don't work for me, something about being too disruptive, pfft.)

5. Injured already? Don't push it.

This one is a tough lesson for me. I knew stress fractures require at least 6 weeks to heal. It wasn't bothering me after 3.. Silly me thinking I was "magically" healed, went for a run and made it worse. The pain came back almost 2 fold, and prolonged me healing process. It sucks, be patient. I learned that I would rather wait 6 weeks than push it and end up injuring myself more.

Have an injury but are able to keep exercising? Be smart, take the necessary precautions to prevent further damage. Rock tape can be your best friend for pulled/tight/sore muscles. Seriously, I love that stuff. Increases oxygenation and improves mobility of joints and muscle. This tape has held me together for many runs.

There's plenty more ways to prevent injuries that I didn't list, hopefully common sense, eat well, STAY HYDRATED!, stay well rested (6-8hr a night) and keep a clear head (stress=sickness).

Bad luck can cause injuries but stay active to prevent what you can.

Safe running friends,

The Rural Runner

When I go for a run, there are a few things I take into consideration when deciding what to wear (I know right, typical woman figuring out an outfit first haha). In all seriousness, there are important things to think about before stepping out that door.

Here are my thoughts, especially when running in the fall:

1. What's the current weather like?
Am I gonna freeze my ass off if I only wear a t-shirt? Or is it mild enough to get away with no jacket? Sometimes in the fall it's cold enough I'll wear a short sleeve under a wind breaker and then once things heat up, take it off. It's reaching that time of year where it's important to layer. Weather and temperature will dictate. Some days it will be cold enough to wear gloves and hat, where as today on my run it was around 10 degrees and the perfect weather for a ball cap, long sleeve and cropped compression pants. Just make sure you will be warm enough to prevent injury and muscle cramps. Here was my outfit from today's 11km trail run:

2. Where are you running?
Running in the woods, especially in the fall or when you're alone, can be dangerous. For me, living in a rural area, it's important to wear something of a bright Color so you're not mistaken as game by a hunter. Last thing you want is to be shot on your run by someone thinking you're a deer (not like I run fast enough to be a deer haha). Something else to think about is carrying your phone on you in case of emergencies and whether or not to listen to music. Again, use your judgement and make safe choices!

3. What will I be running on?
Some of you may be like me, and only just realized this year how there's a HUGE difference between road shoes and trail running shoes. HOLY cow do I ever love how it feels running with proper trail shoes. My boyfriend bought me my first pair in May and I'll never go back. He got me pink Nike Flex Trail Run, and since then I've bought a second pair myself in grey (similar to the ones in the picture). When running on technical terrain, they grip EVERYTHING. I've experienced a lot fewer ankle rolls with these shoes and have never gotten a blister. Definitely recommend trying these babies out if you're looking for a new trail shoe. That being said, they are specifically a trail shoe and feel kind of like running with soccer cleats when on pavement. Only downfall, but trails are much better for running anyways ;)

4. How long will I be running?
I say this because if your bra is going to be chaffing for 21.1km, you might not wanna be wearing that one. Same can be said for undies, a 2 hour wedgie is NOT FUN.

My go to for comfy fall run clothes is a pair of compression crop leggings (I don't do shorts due to chafing haha #TeamNoThighGap), a Nike sports bra (not much padding but I've literally had my black one from the picture for years and it's still perfect condition), a pair of injini socks (also thanks to my bf for getting me these GREAT toe socks.. More on these soon), and recently my new fabletics black long sleeve (can see me wearing it here). I love fabletics, it's lululemon quality without the huge price tag. I received this shirt for free (because I'm obsessed and had enough points for free stuff haha) but I think it retails for around $34. It wicks sweat and water really well (learnt this when I accidentally poured an entire bottle of water all over myself - opps). I also consider whether or not I'll need snacks or water. If I'm running further than about 15km, I'll bring water and a cliff bar or other quick energy source. Currently planning to invest in a camelbak because carrying a water bottle and granola bar stuffed in my pants just ain't cuttin it! I also like to bring my watch for pacing (totally optional but I'm competitive and like to know stats).

5. Will I see anyone I know?
Seriously, this sounds like a stupid concern, but anyone who lives in a small town will understand.. If I'm panting and sweating my ass off, I at least want to look cute doing it. I will not be known as the town weirdo!

What do you like to wear on your runs? Am I totally crazy with my suggestions? And tips for me?

Stay fashionable friends,

The Rural Runner

Recently, I found out some bad news that's flip my world upside down. Feeling hopeless and devastated, I felt like the healthiest way to clear my head in this situation was to go for a run. Sometimes when you're upset or stressed out, nothing feels better than your feet pounding on the pavement. Or the solitude of a wooded trail where the only thing you can hear is wind, birds and your own breath. Sometimes when your head is buzzing with thoughts and self doubt, the best place to be is somewhere peaceful and quiet.

Runnning alone on a beautiful fall trail left me with ample time to reflect. Running is similar to life in that there will be many obstacles and bumps on your route. The thing is, without these bumps, we wouldn't learn from them or be able to adapt. Struggling in life leads to growth, and those speed bumps are just obstacles to improve us in the end. After all, "if it doesn't challenge you, it doesn't change you."

Just remember your goals and don't let any setbacks stop you from reaching them.

Embrace the struggle friends,

The Rural Runner

Last weekend I had the opportunity to run my first half marathon through the rolling farm hills of rural Nova Scotia. I've been running for quite a while now and have had the Valley Harvest Fest half on my bucket list for a few years. However due to different circumstances each year, I never ended up being able to make it. The race is nearby to my hometown in the Annapolis Valley and is held yearly during thanksgiving weekend. Every year when I'm home to visit family on this weekend, I would see the runners passing by, being cheered on and hope that the next year I would be able to make it. The year before, I tried to enter and was too late as the race was sold out!

This year was though, I made the commitment during the summer to finally attend, and registered WAY in advance. Somehow, I was also able to convince a couple friends to join in on the race festivities as well!

The months passed, the leaves changed colour, fall was finally here and so was thanksgiving weekend. The night before the race was spent celebrating Thanksgiving with family and stuffing our faces with Turkey, veggies and of course.. Stuffing!

The next day after loading up on plenty of carbs the night before, race day was finally upon us.

It was a chilly morning, fresh crisp air and clear skies. The perfect day for a run. My boyfriend Kirk, my friend Erika and myself all met early at Acadia university to warm up and prepare ourselves for the race. (I'm in purple, Kirks in the middle and Erika in green - no we did not plan on matching, ha ha).

We lined up shortly behind the 2:30 pace bunny and waited for the gun shot to go. Excitement was rushing through me (with a mixture of nerves too).

Due to circumstances out of my control (more on that later), I was unable to train for 6 full weeks before the race. The fact that we were about to run 21.1km in a row was very daunting. At this point, the furthest I had ever ran was about 16km.

After waiting for this day for basically 3 years though, I knew that I had to run, or live with the regret of missing the race again this year.

The countdown ends and the race begins, marking the first steps of the race. We start off with a steady pace, on track with completing the race within 2 and a half hours, or less. We hold this pace for around 8km. Around this point, I start to feel a familiar sharp pain in my left hip joint. We continue on with running until the pain was bad enough that I needed to walk. You can see where the pain started on the map, and where we had to walk in red.

Lost a lot of ground and time by having to walk, but sometimes preventing further injury is more important. We slowed down the pace by a lot, luckily Kirk is very patient, and this race was for fun for us, not time... And we stopped to take cute selfies!

It didn't matter how much pain I was in.. Or even if I had to crawl across that finish line.. I was going to finish the race that had been on my mind for years.

Running with my hip hurting so badly was almost unbearable, however, being able to run through such a scenic route did make it much easier, especially since I had such great company! Look at him, not even breaking a sweat, haha.

We ran by farms, fields of corn and cows and a gorgeous view of the basin. Then, after over 2 and a half hours, we finally made it to the last stretch of the race. Exhausted but also elated from finishing the race, Kirk and I crossed the finish line together. Look at that big smile!!

To me, just being able to finish the race with someone I love and no injuries, (we hope.. Seeing a chiropractor next week!) meant the world to me. It was such a fun weekend spent with friends.

Erika continued on when me and Kirk slowed, to beat her personal goal and actually passed the 2:30 pace bunny (way to go girl!!). You showed that bunny! Here's us reunited after the race.

The finish time really doesn't matter to me (although I am glad we still made it plenty under 3 hours). I've already caught the race bug and will be registering for the hypothermic half marathon put on by the RunnersRoom that takes place in January! My new goal for this race is under 2.5 hours (and to not eat it on the trail that will more than likely be COVERED in ice and snow - gotta love Nova Scotian weather, eh!)

Overall, it was such an incredible experience and I had an amazing time. The race was really well organized (props to the coordinators and volunteers!) and the race swag was great. We got awesome fleecy blankets as well as bright yellow wind breakers (what kind of race gives out such nice race kits?!, love it!). The medals are so pretty too. Well worth the wait and will definitely be returning next year to race again.

For now, I'm going to enjoy some relaxed fall running, and heal up for my next race.

Happy running friends,

The Rural Runner

The Rural Runner

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