Hello friends,
As you all know I've been training for my up coming ultra the end of July!
The race is fast approaching, and I'm doing what I can to prepare myself for what is sure to be a difficult 12 ish hours on top of a deathly mountain. No big deal right..?
My training this week included 1 long run, a speed workout, and a few average distance runs. I mixed in some biking as well.

Monday:
21.1km we decided to run this one straight up the mountain to the look off, across, then back down the mountain. The view was absolutely worth the climb!

Half way through I got a little tired and needed to take a break...

Running downhill is actually way harder than you would expect.

After completing the Cabot Trail Relay, which includes some serious up AND down hills, we have realized that downhill running is something we actually need to practice more often. Were always so concerned about the uphills and being able to maintain a decent pace while climbing, however, running back down is often overlooked. Downhill running can be a great time to gain time and cover a lot of ground fast, however it can also cause quadriceps exhaustion, shin splints and even injury if not done right. Theres an interesting article I found on running competitor here, for anyone interested in more information.

Tuesday:

(Rest day) but I was hugely motivated to run for some reason, so... 3.2 what was intended as a short stretch out run after our half the day before, turned into a very fast run with Kirk. Felt good to get the legs moving for a short distance though.

Wednesday:

Today was scheduled for a 9.7 km run. However, I only ran 7km.. which I told myself was okay cause I ran when I wasn't supposed to yesterday.. and it was crazy hot out. Almost like running in a humid sauna.

Thursday:

Cross training. Biking is my favourite form of cross training! I feel so free and happy when I'm on a bike. I like to bike to work when the weathers nice. Or to the market with a backpack for a short local ride.

Friday:

Scheduled for 8.05km. Lets honestly hope I have the energy for that after work. 

Saturday & Sunday:

I am scheduled for a 25.75 km run after work Saturday, however there is absolutely no way I will be completing that long of a run after working over 12 hours, plus long training runs like this require planning and preparation before hand. So instead, I'm having rest day Saturday and the long run on Sunday before I lay down to sleep for my night shift. Its hard following a training schedule when you work such long hours and are on your feet all day!

Training goes on though.

Hope everyone's training is going well!

Happy trails!

The Rural Runner

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If you're like me, and I imagine millions of other people, you probably struggle to get your daily recommended intake of vegetables. The thing is, vegetables are so easy to eat, they're basically fast food.. just rinse and eat! If taste is your problem.. then look no further, I've included a few delicious options/varieties to choose from when making a salad. Personal opinion is, the more stuff crammed on top/in a salad.. the better!! Especially fruit.. fruit makes salads fun ;)

Spring/summer salads:

 This delicious salad I got at a local restaurant. It had mixed greens, strawberry, blueberry, goat cheese, granola (weird at first but it grew on me) and some nuts. Topped with a raspberry wine vinaigrette. So much yum! You can hardly tell you're eating a salad when theres yummy toppings on it!

This ones an easy at home option when you're strapped for time. Throw some cottage cheese, blueberries and strawberry vinaigrette on a bed of spinach and you have yourself a quick and easy meal!

Another one of my go-to salads is a bunch of mixed greens (spinach, arugula, lettuce, kale, etc), topped with crunchy onion bits (available at grocery stores in the salad/cruton section), pumpkin seeds, almond slivers and any kind of fruit. (Note: peaches, mandarin oranges, pineapple, you would be surprised how good this is!) Maybe not bananas though.. ;)

I top it with poppyseed avocado dressing (my current favourite!)

Bonus: add a side of some grilled asparagus (with sea salt and olive oil!!) and sweet potato fries for a perfect meal, full of veggies!

Fall/winter salad:

When fall comes, apples begin to be in season. I really enjoy adding apples to my salads, it adds a nice juicy crunch. I also like to add cranberries (dried if its easier), corn and even rice on top. I call these ones my harvest salads.

Sometimes, chickpeas or beans are a good option too, I've even created a mexican taco flavoured salad, with crisps, beans, spicy cheese and santa fe sauce before. Get creative!

With a couple extra easy ingredients, you can go from a bland bed of lettuce, to a delicious combination of flavours, all while getting in your veggies.

Now excuse me while I go an make a salad, haha :)

Stay healthy friends,

The Rural Runner

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