The afterglow

It has been a week since Team Myles ended and I have to say, I have never felt more loved. The pats on the back, kind messages, and congratulations have been incredible. I am so happy to have inspired others to try new things (running included) and I really hope that this blog will help me continue to do that.

Each week I hope to post a recap of my runs/running related thoughts and update my training plan for the week. I’ll also post tips, tricks, recipes, methods, as I learn them myself. I’d love to hear your inspirations too!

Last week: 

After a good long post-10k rest, on Thursday a couple lovely Team Myles alum got together to run approx 6k through PPP. We obviously can’t stay away from each other hehe ❤ . This was our first run since the Blue Nose 10k, and although I did not feel sore or tired anymore during the day, I found that running felt a lot different. I understand now what people mean when they say that recovery runs are the hardest! I was tired within a couple ks and started to take walk breaks, listening to my body and cutting it some slack. My team mates got me through the 6k, and I was able to enjoy the beautiful weather to boot.

Keeping up our Saturday morning long run routine, a few of us met downtown to run 8k around part of the Blue Nose 10k Route, which has become our default.  I think I know that route better than how I get to/from work. We met at 9am, which was absolutely glorious after 12 weeks of 8am starts with Team Myles. It was wonderful to have Kylie join us, who had trained and completed the Blue Nose half marathon with Team Diabetes, and followed Team Myles’ journey as we trained as well. I love hearing how we’ve helped motivate others! Kylie is inspiring in her own right – a busy student with Type 1 diabetes, and just finished her SIXTH half marathon. Can I be like her when I grow up? We were happy to have her along to hear about her running journey (still impressed that I can carry a convo while running).


My plan for this week (so that I’m accountable): 

  • Monday: Long walk if it stops raining 😉
  • Tuesday: Team Myles Graduation Ceremony!
  • Wednesday: Hill Training (30:30 sprint/walks for 35 mins)
  • Thursday: Run 6-8k
  • Friday/Saturday: Rest 🙂
  • Sunday: IWK 5k In Memory of Jessica (Bedford, NS)

I also have the added challenge that my partner Shamir is away this week. When I’ve got the house to myself, I am way less likely to put any effort into cooking, leading me to eating take-out or PB&J’s for dinner. To combat this, I decided to get one step ahead of myself and do some meal prep on Sunday (like a real runner would!). I made a mountain of quinoa salad, a salmon, spinach & feta sweet potato crusted quiche, and baked blueberry oatmeal singles from Emily Bites.


Stay tuned to hear about my week, and follow me on Twitter and Instagram @betterlongrun to see what other shenanigans I get up to. Looking forward to earning another medal on the weekend! Anyone know where to buy a good race medal display? 😛


Sweetie Pie: Salmon, Spin&Feta SP Crusted Quiche

This is a yummy, sweet dinner quiche that is low on the cals and high on the flavour!


  1. 1 salmon filet
  2. 2 sweet potatoes
  3. 4 large eggs
  4. 1/2 cup of skim milk
  5. A big handful of spinach
  6. 5 sprigs of cilantro, chopped with stems removed
  7. 1/2 cup of red onion, julienne
  8. 1/3 cup of grape tomatoes, sliced
  9. 1/3 cup of feta, drained and crumbled
  10. 1 tbsp extra virgin olive oil
  11. 1/2 tsp each of Black pepper,  garlic powder
  12. Dash each of salt, parsley, cayenne

The know-how:

  1. Preheat oven to 350°IMG_0516
  2. Brush a glass pie dish with a tad of evoo
  3. Using a mandolin or carefully with a sharp knife, slice sweet potato into thin coins. Place in the bottom of dish. Cut some coins in half to complete the pie crust edges.
  4. Brush with a little more evoo and sprinkle with a little black pepper, parsley
  5. Bake crust for 25 mins
  6. Candy red onion in a dab of evoo. Add spinach and cook until soft
  7. Cook salmon, remove skin and flake
  8. In a large bowl, whisk milk, eggs, salt, pepper, cayenne and garlic powder
  9. Place spin & onion on the baked crust. Add tomatoes & cilantro. Spread evenly.
  10. Add salmon, evenly
  11. Pour egg mixture over entire pie. Make sure the contents are covered.
  12. Add feta on top
  13. Bake for 22-25 mins
  14. Let cool, allowing quiche to de-puff and fall into a pretty little pie.



I’m not finished yet.

Welcome to my blog.

Firstly, I’d like to share a little about how I got here. After years of unhealthy habits while completing two degrees, I decided I wanted to make a change. I took a leap of faith, applied, and was accepted to be an ambassador for the Scotiabank Blue Nose Marathon in May 2016 with a group called Team Myles. Through this team I was able to overcome a lot of self-doubt and went from being hardly able to run a few minutes straight, to completing the 10k in the Blue Nose. You can read my blog posts from this experience here.

The team was an incredible opportunity to learn to run, fully supported by some wonderful sponsors. This included personal trainers, physiotherapists, a podiatrist, a yoga studio, we even got discount shoes. We were surrounded by supportive people every step of the way, and I have them to thank.

In return we posted on social media and in our blogs about our experience, to send a message that anybody can initiate a healthy lifestyle, no matter what their circumstances are.

After completing my goal of running 10k in the Blue Nose Marathon, I am not finished yet. I want to get better. I want to keep running, and I want to keep sharing my journey. That’s where #BetterInTheLongRun comes in!

I’ll be using this blog and the instagram and twitter accounts that accompany it to continue to share my journey to achieving a healthy lifestyle. I hope to post about the ups and downs of training, balance, weight loss and healthy eating. I’ll share recipes, running tips, and updates on what runs I’m training for next. I’ll also share some running jokes and fitness funnies!

Thanks so much for following my journey!

Twitter: @BetterLongRun

Instagram: @BetterLongRun