I plan my route before hand, carefully calculating distance, potential hills, and trying to avoid busy roads where drivers can be reckless and fast. I lounge around on the couch, attempting to delay as much as possible the inevitable long run that I have now planned and am required to do according to my training plan. I hum and ha and procrastinate until I've realized its actually 3 in the afternoon and I still haven't left, and by the time I finish the 23km, its going to be getting late and close to supper. Reluctantly, I put on my running clothes and lace up my shoes, careful to pack my Camelback with Gu, lip balm and kleenex before filling it half full with water, and I head out the door.


I must be f-ing crazy.




I start running, following my route as planned. I'm only on kilometer 5. My lungs are burning, my feet are sore, my legs hurt and I'm pretty sure the tightness in my chest is comparable to a cardiac arrest.

I keep repeating to myself, over and over, I must be f-ing crazy.


I'm the one who decided to run, to train for a race, to do an "easy 23k" today.

I must be f-ing crazy.

But its these difficult times, when your hips are aching so bad it feels as if they're yelling at you to quit.

When your legs are so heavy, that even a 2lb Camelbak feels like it could cause you to collapse under its weight.

Even the wind feels as if it is pushing against you.

In fact, it's as if all of the odds are against you, and the only thing you want to do is sit on the side of the road and cry.

Mentally, you begin caving into the dark thoughts of the deepest parts of your brain.

You tell yourself how you can't do it and ask "why am I out here in the first place?"


I must be f-ing crazy. And I'm sure to repeat this to myself at least 100 more times during the run.

But this moment, this is what it all comes down to. This moment is when you have to rise above the pain and realize, I'm doing this.

I left the house to run, even when I could have done a million other, easier things.

I took that first step.

I'm here trying and I'm giving it my all.




The thing about long training runs is, theres no water stations, theres no one on the side of the road cheering you on, you're out there suffering on your own.


But these long training runs, these days that you dread, the days where the running and everything feels wrong and miserable, these are the days that make the races great. These are the days that help you achieve your PRs, these are the days of hard work that we do in private, so we can shine our light when it counts.


And when race day finally comes, you will look back upon these days, remembering the struggles, and feel the strength from enduring, and doing something that not everyone is capable of. Because the thing is, training is going to suck some days, but thats what sets you apart from everyone else.


Yes, I'm f-ing crazy, and I wouldn't have it any other way.

Happy Trails,

The Rural Runner

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Sometimes, to make rest day more bearable, Kirk and I go out on adventures/drives/day dates. This way, were still being active, getting outside, and having a great time!
We spent our rest day yesterday on a nice drive to Blomidon Park. Unfortunately when we went, the staircase was closed off and the tide was up so we weren't able to walk down to the beach. We did however, take some selfies!

We also made our way to Oaklawn Zoo, which is about a 30 minute drive from the apartment. We were very impressed by the amount of animals at this small local zoo, and particularly loved the monkeys. They really made me want to go practice my rig/monkey bars for OCRs, they swing so fluidly around their enclosures its fun to watch!

We saw some peacocks too and after standing close by for what felt like forever, he finally opened up his gorgeous feathers for a picture, even if I didn't get it at a very good angle haha.

So majestic to see

We loved seeing the lions, tigers, jaguars, cheetah's, etc. Did you know cheetah's can run up to 110km an hour?? No amount of training could make you fast enough to out run them.. ever. Haha.

There was also an enclosure you could walk into, and so we hung with some llamas for a bit.

I'm pretty sure I was just excited because it didn't spit on me. Meanwhiles, Kirk is like the animal whisperer haha.

A pretty great way to spend rest day!

How do you survive rest day? Do you prefer to relax? I like to stay active by walking/biking/swimming/hiking.

Happy trails,

The Rural Runner

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Rise and Shine!
It's a new month, a new day, and as good of time as ever to get a head start toward healthy living and happiness.

The easiest way to start is by small steps. This can be as simple as getting to bed 30 minutes earlier than normal. Sleep is so important for recovery as well as your mental health. Aim for 7+ hours a night (although everyone's different for how much sleep they need to feel well rested.. I need like 8 or 9 hours haha).
One way to help you fall asleep is by disconnecting. Staring at a bright phone or laptop screen (even a tv) before bed is going to do the opposite of make you sleepy. Take a break from the phone for atleast 30 minutes before you plan to go to bed. This will help your mind to settle and your body to relax. I find reading before bed really helps me settle into a good sleep.

The next small step towards a healthier life begins after you wake up in the morning. Start your day with a nice glass of water. Fights off dehydration and sets the day off right. Our bodies are basically 1/3 water, don't deprive yourself of something we so naturally require.

Next, and this is the biggest tip I'll share today.. DON'T SKIP BREAKFAST!
I know you've heard it before, and it's 100% true - breakfast is the MOST important meal of the day.
Now I can bet some of you are saying "I don't have time in the morning to eat breakfast." Stop lying to yourself, and refer to tip one. Get to bed earlier so you can wake up earlier and have time for a healthy start to your day.
Nothing sets the tone off better for a good day like a good nutritious breakfast!
My favorite meal to start the day is a smoothie. Not only is it quick and easy to make, but it's great for your health and is fully customizable. There is so many different combinations for smoothies depending on what fresh fruit or juice you have kicking around. 

My favorite is a combination of Kale, banana, peaches, vanilla protein powder and orange juice!

Quick tip: bananas block out the taste of veggies in the smoothie.. some people just have a hard time getting past the color ;)
Other options for healthy fast breakfasts..
- oatmeal
- yogurt with granola and berries
- a banana, some nut butter and a glass of orange juice
- eggs and a piece of fruit (kiwi, pineapple, strawberries, Apple, etc.)

Easy, fast and healthy choices.
No excuses.

It's never too late to become a better you and get healthy.
We only get one body, take care of it.

The Rural Runner

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Brace yourselves.. This is going to be a long post.

With the health industry being how it is now a days - an easy way for some to manipulate others in the grand scheme of making a few bucks.. It's impossible to not fall victim to the many "get thin/buff/toned/abs/healthy/whatever fast!!!" Lies.

Quick weight loss solutions do not work. How many people do you know that are stuck inside this vicious cycle? Really, think about it, I used to be, and you may be as well.

Seriously, if you want something that lasts, the only way to do it is by building a solid foundation first. 

This is true for basically everything in life.

How do you have a good relationship? By going slow and building trust.

How do you build a house that will last? By building a solid foundation.

Good things take time.

Yes it would be amazing to have your dream body overnight, but much like Rome, it can't be built in one day.

That being said, it's not going to be easy, but the best way to do it is to start slow and develop healthy habits.

Now, I'm by no means an expert, but I will share with you what has worked for me.

Keep in mind, everyone is different and everyone's body reacts in a different way, so these are just the things I found helped on my road to a healthy lifestyle.

First things first.. You have to change your mindset.

Like I said earlier, it's going to take time and patience. You cannot get upset when you don't immediately lose 10 pounds (etc.), because a healthy lifestyle is exactly that.. A LIFESTYLE. This means you will be living it forever. Not just WHAM 10 pounds down and DONE.

You must remember, you only get one body. Treat it well, fuel it right, and in return your body will reward you with feeling and looking amazing. Once you step away from the focus of the scale and "I must lose (insert weight here) by this date." Then the pounds will fall off themselves, as will the extra fat.

What most "lose weight fast!!!!" Scams forget to inform you is... Losing THAT much weight THAT fast is super UNHEALTHY! 

Not only will you gain it all back (and probably more), but the majority of what you lost was probably water weight and not fat.

Which leads me to tip number 2.. Which is also one of the most important ones..

Drink more water!

I'm talking 1.5-3 litres a day.. Every day! I guarantee 2/3 of the world is chronically dehydrated.

Have a headache? You're dehydrated.

Feel tired? You're probably dehydrated.

Cranky? Dehydrated.

Dry mouth and bright yellow pee? YUP, you're dehydrated.

If you find it hard to drink that much water everyday, start off by adding some fruit or lemon to you water.. The taste will be much better and it will make it much easier until you're used to that many litres a day.

Which leads me to my next rant:

Pop.

Seriously.. Cut out the pop, you don't even need that extra sugar. And if you're one of those people sitting there saying "oh well I drink diet soda, soooo there's no sugar" I could smack you. Smarten up people, think of those nasty chemicals you're currently ingesting. 

Also would just like to put this out there.. What the heck does pop even taste like? Nothing natural that's for sure.

Next topic..

Sleep.

Most of us aren't getting enough. I'm talking a solid 7-8 hours. If you're thinking.. I don't have enough time to sleep that much.. Well actually you do. If you get that much sleep every night, you will be WAY more productive during the day, and way more able to complete your necessary tasks, which means you will have more time for sleep.

More sleep = more focus and productivity.

Plus sleep has many benefits.. You burn fat while sleeping, and it's like a time machine to breakfast.

Breakfast is basically the best meal ever and brings me to our next topic..

Nutrition.

First off, go back to step one, and change your mindset. We must step away from the idea of being on a diet.

I do not diet.

Back when I was competing, I had such an intense focus on every single thing that I ever ate. It was such an unhealthy obsession with food, to the point where I would literally feel SO disappointed in myself if I even ate a bagel (for example) and would basically starve myself the next day.

I can't stress this enough, food is fuel.

I train hard and eat to fuel my body.

Calories are energy, carbs are glucose for energy and survival. And protein is the building blocks for muscle.

Another mini rant: stop. Counting. CALORIES. For the love of God people, calories ARE GOOD. Calories are the reason we walk, breathe, LIVE.

Of course you will lose weight on a 1200 calorie a day diet.. Because 1200 calories a day are recommended for a 4 year old child. You are a grown assed adult. Not a child. Eat 1800+ calories a day, even more if you're active. In fact, if you're active and burning around 6-800+ calories from activity, you should be eating 2000+ calories a day.

Trust me, calories do not make you fat.. Unless the calories are from junk. 100 calories from vegetables are completely different from 100 calories of chips.

Like I said, calories = energy. Google it if you don't believe me.

Ever wonder why when you don't eat for a while you get tired, slow, grumpy and light headed? Hm, maybe because you're not eating enough calories for energy. Okay end rant.

Moving on..

The best way to eat nutritious is to eat natural foods. Whole grains, vegetables, fruits, basically anything that's one ingredient.

Think about it.. If something can last 2 years on a shelf without expiring..

How long will that food stay inside your body?

Simple foods break down so much easier and are better digested, leading to a higher absorption of vitamins and minerals that are necessary for our bodies.

Here are some of the foods I typically eat: (again, everyone is DIFFERENT, these are my personal food choices)

Vegetables:

- peppers

- spinach, kale (BEST food EVER!), leafy greens of any kind really

- cucumber

- carrots

- celery

- sweet potato! (Basically every day.)

- zucchini (makes great shredded noodles)

- spaghetti squash (also great noodles)

- basically any vegetable.. Except broccoli.. I hate broccoli. Ha.

A salad a day keeps the diseases and obesity at bay ;)

Fruit:

- bananas (literally everyday)

- berries

- apples

- peaches

- any fruit.. Especially when in season.. And especially in a smoothie for breakfast everyday.

Grains

- whole grain sources..

- pasta

- quinoa, all the time

- crackers for snacks every so often with hummus or cheese

- not gonna lie I eat bagels often now. Have to make up for all that bagel deprivation from body building somehow ;)

Proteins:

First I must say this, I don't eat meat. Eggs and fish every so often, but animal meat makes me feel very unwell.

Listen to your body.

Pay attention to how you feel after eating certain foods. If you feel lethargic and sick, chances are your body can't handle that food. Here's what I typically include for my protein,

- chickpeas

I cook these into burger form, eat it as hummus, or basically everything and anything to do with them. So good.

- beans

Also great in burger form.. In fact, mix the chickpeas and beans together.. You won't regret it.

- nuts (especially on salads, or peanut butter form.. Just watch out for the brands that add a bunch of junk to the jar, go for whole organic peanut butter.. With one ingredient.. peanuts, DUH!)

- protein powders, I put a scoop in my breakfast smoothie (since I don't eat meat)

- cottage cheese

- eggs (every once in a while)

- fish (again, only every once in a while.. Because sushi is amazing.)

Reasons why I'm not officially "vegetarian", I chose to not eat the majority of meat because my body can't digest it.

I'll say it again, listen to your body.

"But where do you get your protein?!" Haha. Jokes.

Side note.. I cut out meat and lost 16 pounds in a month without even trying.. Obviously my body was trying to tell me something.. And was apparently holding onto ALOT of sodium and water. For me, meat = cramp and bloat city. Again, this may be different for you.

Dairy:

My body also cannot handle dairy products.. Lactose intolerant. However, cheese is fine for me every so often, along with Greek yogurt. (Fun fact.. Cheese has minimal lactose compared to milk.. The reason it doesn't bother my stomach as bad).

"But how do you get calcium?!" Well simple, it's in tons of vegetables anyways, and you don't see me with brittle bones, do you? Nope. (Also have weight training to thank for strong bones).

Now, back to the whole change your mind set thing.

Treat/cheat meals are not the devil.

This is a lifestyle. There are very few people I know that can maintain a strict diet every day. In order to make this work in the long term, you should treat yourself every once in a while.

In moderation though.

For example, one or two treat meals a week.

It will maintain your sanity, and help you keep on track. Trust me, one cookie or pizza for dinner once a week, isn't going to make you fat.

As long as you're not eating the entire box of cookies in one sitting..

Another important topic.. Alcohol. I'll keep this brief, moderation is key. Again, every once in a while as a treat it's fine, just don't let it ruin your progress.

Next and final topic.. Exercise.

I'm only mentioning it now because what you ingest is WAY more important.

You simply cannot out train a bad diet.

However, exercise compliments nutrition, and will help you reach your goals. They go hand in hand.

As much as I am bias about running, I know this is not possible for everyone.

So, back to tip 1 - change your mindset. If you want to maintain this lifestyle, forcing yourself to run or weight lift if you don't enjoy it.. Isn't sustainable. This is a lifestyle, and something you want to continue for the rest of your life. You can be expected to maintain something if you hate doing it everyday.

My tip here.. Find something active that you actually enjoy doing. This can be yoga, weight lifting, running, biking, walking, swimming, hiking, hell even if tennis is your thing, just get active everyday.

If it's fun for you and physically active, you're 10x more likely to keep doing it, and if your nutrition is on point, the weight will fall off. Don't listen to that friend saying "I lost weight by burning 1000 calories a day on the stair master!" Blachhh, who wants to climb stairs in a gym looking at a wall for 2 hours a day? Not me. (If that's your thing though.. All the power to you.)

Just get outside, get active, even bring a friend or family, and create a lifestyle you can maintain.

After all, being healthy is for life.

Now please remember, all of these tips are simply what works for me, take from it what you may, and hopefully it helps you in your journey to a fit and healthy life.

To summarize,

- change your mindset

- drink more water

- sleep!

- eat whole foods

- limit alcohol

- exercise

- smile!

You've got this!

The Rural Runner

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Winter is officially upon us, and with winter, comes snow, ice, freezing cold temperatures and dangerous winter running.

Brace yourselves, here comes the struggle. I also call it.. "3 quarters of the year Canadian struggle."

If you're like some people, you have a wonderful dreadmill (err.. I mean treadmill) to use inside the warmth and comfort of your own home. Or if you're like me, your moms old treadmill is crammed into a corner, folded up, and inaccessible inside a garage..

So outdoor running it is.

For those of you who don't have a treadmill of your own, you feel my pain.

Let's face it, winter running SUCKS.

If you're a female runner, more than likely you've also experienced frost bitten legs and ass. You would think that genetically having more fat there would help as an insulator.. Well you are mistaken. Having huge thighs and a big ass does not help in this situation. At all.

Running in winter, there's also the slight problem that your eyelashes freeze together and snot sticks to your face. Pretty attractive if you ask me.

Another problem.. Since I seem to be pointing out all the obvious and shitty facts about winter running.. It gets dark at like frickin 4 o'clock!! For those of us with, oh, I don't know.. Full time jobs.. This can complicate things.

However if you want to be ready for running the rest of the year, you've gotta suck it up and embrace the cold.

Here's some of my tips to suck it up and run in the cold:

1. Wear your running gear to bed.. Okay this may sound stupid but it works. Those leggings are gonna feel nice and toasty warm when you wake up. And then you can't really make up excuses.. It's like ugh either I go for a run or change out of these tight pants.. Struggle.

2. Find a running buddy. Chances are 1 of you will have some motivation that day and get the other lazy bum out of bed (I'm always the lazy bum half of this scenario). Having a running partner is great for keeping accountable and getting out there in the cold. Embrace the suck together.

3. In a few months when there's no ice and snow on the trails.. Running will seem like a breeze! Seriously, I've lost at least a minute off my average pace running in snow, it's like the legs are moving but I'm not getting anywhere. Once we see the ground again, I'm gonna be faster than the frickin road runner.

4. Think of all the holiday treats you can run off.. Or of all the hot chocolate and marshmallows you can eat once home! A calorie is a calorie. And you just burnt off 800 of em running outside.

5. Seeing the looks on people's faces when they see you running in a snow storm is absolutely hilarious.

6. Let's face it.. You'll feel like crap if you don't. But once you get out there and run, it will all be worth it.

Plus, winter running sure can be beautiful sometimes!

Pros: scenic run. Cons: slipping around in the snow.

When in doubt.. Wear huge ass mittens and tons of layers! Take it from the pro. I betcha his bum wasn't even cold. Hehe.

Now get out there and kill those winter blues with a nice long run!

There's nothing better than fresh, crisp winter air.

Enjoy nature friends,

The Rural Runner

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