Sometimes the best way to motivate yourself, is by motivating others. Recently, I've had the opportunity to help my mom with her weight loss goals. We've been working together for about 2 weeks and so far it's going great! Not only has she lost 8 pounds, but I've lost 4 myself! I've been helping her with healthier eating and we currently are working out about 5 days a week. She will head to the garage to exercise on the treadmill, and I complete my run outside on the trail. We also include one day a week of weight lifting/resistance training or cross training to keep things interesting. Not only has she noticed a significant increase in her ability to run further distances at a time, but she is feeling and looking better. I'm so proud of my mom for putting in the effort, and love seeing her positive results.

Helping her has been such a huge motivation for me to keep going as well. I was even able to complete a new goal this week... Reaching the blue level on my Nike plus running app!

                                                                       

I may be a huge nerd.. But this literally made me jump up and down in excitement! Now if you can see how much excitement that brings me.. You can imagine how overwhelmed with happiness I am when I can help someone else reach their goals too! I can't even describe to you what an amazing feeling it is having someone tell you that you inspire them to work and try harder. I am always encouraging a healthy, active lifestyle for the many physical and mental health benefits it provides, and when I am able to make a difference with someone else's life it is very humbling. If I can cause a positive impact on someone's life then that makes me one happy lady! Especially if it's someone I love.

Keep inspiring friends,

The Rural Runner

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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

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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

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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

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