New marathon training schedule for 2010!

Here's my new marathon training schedule according to Runners World SmartCoach. I've signed up to run the BMO Vancouver Marathon and I just want to finish - ideally in under 5 hours, maybe even beat 4h30 and hopefully without crying :-P

I've been very inconsistent with my fall/winter running so far from the flu (oink oink!) and now a cold. But I'm committed to doing this!!! I will DO IT!!! I will be logging my miles at Dailymile.com and I'll most likely be doing some weight training on the rest days - strong body = less injuries, less injuries = happy running me!

Wk	Date	Mon	Tues	Weds	Thurs	Fri	Sat	Sun	Total
1	1/4 1/10	Rest / XT	Rest / XT	Rest / XT	Tempo Run Dist: 8 km, inc Warm; 5 km @ 6:02; Cool	Rest / XT	Rest / XT	Long Run Dist: 10 km @7:03	18 km
2	1/11 1/17	Rest / XT	Rest / XT	Rest / XT	Speedwork Dist: 10 km, inc Warm; 2x1600 in 9:11 w/800 jogs; Cool	Rest / XT	Rest / XT	Long Run Dist: 11 km @7:03	21 km
3	1/18 1/24	Rest / XT	Rest / XT	Rest / XT	Tempo Run Dist: 10 km, inc Warm; 5 km @ 6:02; Cool	Rest / XT	Rest / XT	Long Run Dist: 13 km @7:03	23 km
4	1/25 1/31	Rest / XT	Rest / XT	Rest / XT	Easy Run Dist: 10 km @7:03	Rest / XT	Rest / XT	Easy Run Dist: 10 km @7:03	20 km
5	2/1 2/7	Rest / XT	Rest / XT	Rest / XT	Tempo Run Dist: 11 km, inc Warm; 6 km @ 6:02; Cool	Rest / XT	Rest / XT	Long Run Dist: 14 km @6:59	25 km
6	2/8 2/14	Rest / XT	Rest / XT	Rest / XT	Speedwork Dist: 11 km, inc Warm; 3x1600 in 9:05 w/800 jogs; Cool	Rest / XT	Rest / XT	Long Run Dist: 16 km @6:59	27 km
7	2/15 2/21	Rest / XT	Rest / XT	Rest / XT	Tempo Run Dist: 11 km, inc Warm; 6 km @ 6:02; Cool	Rest / XT	Rest / XT	Long Run Dist: 19 km @6:59	30 km
8	2/22 2/28	Rest / XT	Rest / XT	Rest / XT	Easy Run Dist: 11 km @6:59	Rest / XT	Rest / XT	Easy Run Dist: 13 km @6:59	24 km
9	3/1 3/7	Rest / XT	Rest / XT	Rest / XT	Tempo Run Dist: 11 km, inc Warm; 8 km @ 6:02; Cool	Rest / XT	Rest / XT	Long Run Dist: 22 km @6:55	33 km
10	3/8 3/14	Rest / XT	Rest / XT	Rest / XT	Speedwork Dist: 13 km, inc Warm; 4x1600 in 9:00 w/800 jogs; Cool	Rest / XT	Rest / XT	Long Run Dist: 26 km @6:55	39 km
11	3/15 3/21	Rest / XT	Rest / XT	Rest / XT	Tempo Run Dist: 11 km, inc Warm; 8 km @ 6:02; Cool	Rest / XT	Rest / XT	Long Run Dist: 29 km @6:55	40 km
12	3/22 3/28	Rest / XT	Rest / XT	Rest / XT	Easy Run Dist: 14 km @6:55	Rest / XT	Rest / XT	Easy Run Dist: 16 km @6:55	30 km
13	3/29 4/4	Rest / XT	Rest / XT	Rest / XT	Tempo Run Dist: 8 km, inc Warm; 5 km @ 5:52; Cool	Rest / XT	Rest / XT	Long Run Dist: 32 km @6:50	40 km
14	4/5 4/11	Rest / XT	Rest / XT	Rest / XT	Speedwork Dist: 13 km, inc Warm; 4x1600 in 8:54 w/800 jogs; Cool	Rest / XT	Rest / XT	Long Run Dist: 19 km @6:50	32 km
15	4/12 4/18	Rest / XT	Rest / XT	Rest / XT	Tempo Run Dist: 10 km, inc Warm; 5 km @ 5:52; Cool	Rest / XT	Rest / XT	Long Run Dist: 13 km @6:50	23 km
16	4/19 4/25	Rest / XT	Easy Run Dist: 3 km @7:03	Rest / XT	Tempo Run Dist: 8 km, inc Warm; 5 km @ 6:02; Cool	Easy Run Dist: 3 km @7:03	Rest / XT	Marathon Race Day 26.2 miles @6:23 Time: 4:29:34	56 km

Legend
Example	What it Means
Easy Run Dist: 3km @8:00	Run a total distance of 3 kilometers at a pace of 8 minutes per kilometer.
Speedwork Dist: 8km, inc Warm; 3x800 in 4:00 w/400 jogs; Cool	Run a total distance of 8 kilometers. Your run should include: - a warmup of about 1.5km - 3 repeats of 800 meters each; each repeat should take 4 minutes - a 400-meter recovery jog after each repeat - a cooldown of about 1.5 km Note: Warmups and cooldowns are generally 1.5 km each. But on some days, you'll need to make them longer to reach the total distance for your run.
Rest /XT	Take a rest day, or do moderate cross-training activity.
Race Day Dist: Pace @5:00 Time: 20:00	On a race day, run your pace at a 5-minute per kilometer pace. Your time will be 25:00.

Stocking stuffer wish list!

This is my Christmas wish list for my stocking and under the tree - hope this helps my boyfriend and my brother.

• iTunes card with lots of $$$. I have so many albums I’d like to buy
• A Ukulele - Hello?!? it's the Wellington International Ukulele Orchestra! oh and you have to watch this video too. If I was having a wedding and had lots of money I would fly them out to play. Yes, I would...
  
• Maybe a banjo too
• A harmonica would probably be a better fit into my stocking  – so a harmonica would be really really cool – a nice one – not a cheap plastic toy one, but not an expensive one
• Arm warmers (for running)
• Yaktrax – those things that help running in the snow
• Wool socks for skiing! My feet get so cold! I love wool socks!
  
• Oh and talking about getting cold a few of those heat packs would be awesome
• Now I want mittens for skiing too! I can put the heat packs into my mittens!!
  
• A new Nike+ sport kit – mine is completely dead both the little shoe-pod and the ipod insert - poured water on it by accident at the last half-marathon
  
• Another tuque or a balaclava – again for skiing
• Icebreaker long underwear – mine are wearing thin - I wear them ALL THE TIME in winter
  
• Ear muffs! I’m always complaining about how cold my ears get
• Wine! 
• Japanese benriner/mandoline slicer from Ming Wo Cookware
  

Therapeutic cooking

I've been cooking like crazy. Today I made gibanica. I'm cooking way more than both my bf and I can eat!

I don't measure but here's approximately what I used

1 cup cottage cheese
1 cup sour cream or you can use yoghurt
3/4 cup of feta
some sparkling mineral water
3 eggs
1 pkg of filo pastry

Line the bottom of baking pan with sheets of butter filo then fill the pan with sheets of filo soaked in the cheese, sour cream, feta, mineral water and egg mixture. I watched many times my friends' moms make this and never thought I would remember what to use or how to make it. It's so easy! Bake at around 400°F for about an hour. Check on the gibanica time may vary according to oven. I baked mine for about 45-50 minutes.

I also seen one of my friend's mom use some flour, sparkling mineral water, cottage cheese and some grated mozzarella. I'm going to try to make this a few times and try to get it light and not heavy and greasy...  


The real reason why I've been cooking (aside from obsessive running) is that my boyfriend's mom lost her battle with cancer Sunday evening.

Baker's Market!

What?!?! yes!!! That is right. It's TRUE! It's a Baker's Market!!! I did not die but I am in HEAVEN! I must find madeleines and buy them ALL!!!

Look there are even petits macarons!!!

grumpy!

La noyée

Eating, drinking and being merry at Whistler Cornucopia 2009 Part 2

Chef's Table Luncheon:
Wayne Martin - Fraiche Restaurant & Road 13 Winery

posting to come... better yet, read Deana Lancaster's article, Lunch reaches new peak

Reception Wine: 2008 Honest John's White

Poached Lobster with Truffles

2008 Road 13 Riesling

•

Roasted Quail, Pear, Bacon, Cauliflower Volute, Jus

2007 Road 13 Jackpot Chardonnay

•

Roasted Lamb Loin, Seasonal Mushrooms, Arugula Pesto

2008 Road 13 Pinot Noir

•

Apple Tart Tatin with Crème Fraiche Ice Cream

2006 Sparkling Chenin Blanc

Eating, drinking and being merry at Whistler Cornucopia 2009 Part 1

Bubble-licious with Mark Taylor of Cru and the Wine Diva 

"Come quick and drink with me! I'm drinking stars!"
this is what Dom Pérignon to have said when he first discovered champagne.

Luna Argenta Prosecco (Italy)
Pale honey colour with small bubbles. Perfect breakfast wine, light, crisp, fun and undemanding.

Sumac Tribute Sparkling Brut Blanc de Blanc (BC)
100% Chardonnay. A bit of earth, peat and apple skin

Segura Viudas Brut Heredad Reserva Cava (Spain)
Creamy and toasty. Good with slow-roasted meats, stewed tomato dishes, scallops, crab and olives.

Grahma Beck Brut (South Africa)
Port Salut cheese

Lucien Albrecht Cremant Rose (non-vintage) (Alsace)
100% Pinot Noir. Clean, crisp. Sexy, peachy colour. Bright but creamy, notes of berries, long finish. MY FAVOURITE (it's pink!)

Laurent-Perrier Cuvee Rose Brut Champagne (non-vintage)
100% Pinot Noir. Very buttery. ALSO MY FAVOURITE!!! (also pink...)

Penny's Hill Black Chook Sparkling Shiraz
I didn't make any notes. I don't like sparkling Shiraz... yet.

Generally you can pair champagne with anything that's a bit heavy or greasy. The lightness and bubbles just help to cut that grease and cleanse.

Here's a 20 second lesson on how to open a champagne bottle as per Mark.

1. Foil off. Keep wire cage on
2. Napkin over top of bottle and cork, this also helps with grip.
3. Release cage
4. Twist bottle and cork in opposite directions
5. POP!
   

Playing the (ING NYC Marathon) Lottery

I just entered the lottery for the ING New York City Marathon 2010. A co-worker talked me into it.

But it’s super hard to qualify, you have to get in via a lottery system. 100,000 applicants. 38,000 runners.

BUT I better kick myself back into training – what if I get in? Right???

Now that's motivation to start training again because I would be kicking my butt really hard if I got in and wasn't ready.

Avec toi cheri, la vie est belle

Training? What training?

One month ago I set out my training schedule, got through ONE week of it and was hit hard by the flu. Exactly one day after Thanksgiving, KAPOW!

"OK, that's fine, I'll get over it in a few days and continue my training schedule - noooo problemo! I'm tough. Yah! That's right! I. Am. One. Tough. Cookie!" I willed myself to get better. The plan was to just ramp up the scheduled runs - run harder and run farther. Noooo problem!!! I love running!

Last week when it appeared that I was NOT getting better, I emailed the people at the Fall Classic and asked to be dropped down from the Half-Marathon distance to the 10km run, soooo optimistic that I would better by now.

It's now November 11, and I've completed two 3km distances on a treadmill at the gym and one 6km outdoor run today. Hmmmmm....

The problem is that I have mild asthma but the flu kind of complicated things and took the "mild" part out. The flu and asthma has really set me back with my running and exercise. It's especially bad at night... I get coughing fits where my head wants to explode, my eyeballs want to jump out, I can't breathe, just wheeze...

Running is my meditation – my zen and combined with workouts at the gym it has also been a part of my pain relief regimen. OK, I really gotta say it now, I AM IN SO MUCH PAIN!!!! I've had chronic neck/shoulder pain for a little over 10 years now. All on the left side and it's so bad now it's affecting my arm and my wrist. This whole breathing thing, being sick, not running and now the pain(!) really makes me a CRANKY ol' lady. But really I'm not that old... but boy I'm no spring chicken either.

Can I whine anymore? Yah, I can. It was nice to get out for a run this morning. The weather was perfect, partly sunny and 4°C but felt more like 8. But my breathing was like trying to breathe through a straw. And stupid me forgot to bring my inhaler! I was so excited and focused on getting out the door to get my run in I left my blue inhaler on the kitchen counter.

Again, boys...

[16:11] him: I could have had NIGHT VISION GOOGLES!!!!!!!!!
[16:11] him: GOGGLES
[16:11] me: ?
[16:12] him: The "Collector's Edition" of the game i bought today comes with freakin night vision goggles
[16:12] him: i'm sure they are cheaply made and work like shit
[16:12] him: but they still achieve the promise of NIGHT VISION
[16:12] him: I'm SO MAD
[16:12] him: ARGGGGGGGGGHHHHHHHHHHHHHHH'

Boys....

Or should I say, nerds...

Here's an email from my BF today

Saturday is the bi-annual Axis and Allies day. Pope thinks I should approach these things with you differently, so it seems like I am being productive while still relaxing. Here goes:

On Saturday after I empty the dishwasher I’m going to take out the recycling around 3-ish and then pop over to Pope’s for a quick* game.


:-)



* quick compared to geological scales of time

Paris

Cheeseburger Throwdown!

BAM!

So this weekend if I wasn't ripping the old laminate floors out of my new apartment... err... more like, watching my dad and my brother meticulously take each floor board out, careful not to break each one so that we could recycle the floor boards. And me, just waiting to take away each board to pile up neatly.  ok ok so if I wasn't busy this weekend I would have participated in this cheeseburger throwdown!

Just check out that burger on the left! nom nom nom! I work with M, the creator of this burger. MmmmmMMMMmm... and we talk about food at work ALL the time. For the last few weeks he even talked about making his own hamburger buns and testing out different hamburger recipes. This guy is making his own HOME-MADE HAMBURGER BUN! Well that's just intimidating, right?? Who would enter the throwdown arena with someone who makes his own hamburger bun?!?! But alas, he did not use his own home-made hamburger bun, he used one from Cob Breads. I'm a little more food snobby, I would have used bread from the Swiss Bakery. :-P

I wish I could have participated in this throwdown but I am juggling waaaay to much right now. When the dust settles down, I may just put on my chef's hat and apron and sharpen my knives.

Winter Olympics are just around the corner!

I attended an event put on and organized by my company today that featured John Furlong speaking on the topic, "With glowing hearts." I'm not going to summarize the event or anything cuz we have professionals to do that here (at my office and that is the director of communications, Terry Hadley and our intern Allison Tanner -go ahead you can see the video and summary of the event here!) I'm not a writer, I'm just sharing a little bit of my life with you... ANYWAAAAY, toward the end of Furlong's speech he presented a slide show with images spanning the time from when we won the Olympic bid to today and the music that played along the presentation was this K'naan song...

Programmers...

#1 is true, the rest, not so much.

Rest day...

Today is my rest day according to my training schedule. My original plan was to ignore that completely and go for my morning run anyway or go to the gym and do some weights. I don't mind running before sunrise, it's really nice to either get home just before sunrise or stay out, keep running AND watch the sunrise. Anyway....

How yesterday forced me to rest today. It kind of went like this...

My boyfriend and I were going to go to Sushi Maki on Hornby. I used to go there ALL the time because my friend had her office in the old BC Hydro building, the Electra (you can see it's corporate colours in building tiles) there and I did freelance work for her. When we worked on projects we would go eat there almost everyday. I even became friends with the original owner, Ken and he just made really really good sushi... going there almost everyday, how could he not? Right??? Ken sold this business opened up a new business on Commercial Dr. now and I hardly ever leave the downtown area....

ANYWAAAAY, I had heels on which I forgot to change out of after work and didn't want to walk up to Sushi Maki. We were already on a street where there are THREE sushi restaurants in a row. The one I wanted to go to, Sushi Spot #1, was PACKED! And for good reason - pretty good food for a good price. I felt the shakes coming on... My blood sugar was dropping. I wanted to avoid the even stronger shakes to come, the sweating, confusion and clumsiness I opted out of waiting in line. Even though I knew Sushi Spot #1 was pretty good. We walked up the street to check out the others.

Sushi Spot #2 had a few people in there but we walked on to check out the other one further up. Sushi Spot #3 was empty... hmmmm... it's probably best to go to Sushi Spot #2.

Or so I thought.

Service was meh, my boyfriend got his food first, he even got his tempura next. I got my miso soup but that came first thing right after tea only because it's easy to make. I used to work in a Japanese restaurant and if you are expecting a busy night you just stack the clean miso bowls up, each bowl with a few cubes of tofu, few dried pieces of wakami and a sprinkle of chopped up green onion and you ladle the the hot miso soup into each bowl as needed. I sat there for 30 minutes waiting for a chicken teriyaki bento box. My boyfriend was trying to eat in slow-motion so that he wouldn't finish before I got my food. Boy, was I starting to get shakey and agitated. I was HUNGRY. My little bento box finally came. I ate it. I left..

I got food poisoning!

My training schedule

Here's my training schedule that I got through the Smart Coach training tool at www.runnersworld.com. I set it on "moderate" I've already run more than this schedule for this week - so I think I'll be good! This training schedule ends right on the day of the Fall Classic!

Current race time is: 2:16:38 for a Half-Marathon
Distance training goal is: Half-Marathon
Currently train: 17 - 24 km/week
How hard I want to train: Moderate
My long-run day: Sunday
My training program Starts: Monday, 10/5/2009 and Ends: Sunday, 11/15/2009
Length of my training schedule: 6 weeks

My old neighbourhood

A nice lil' video filmed at Killarney Market.

Dusty...

Oh... I'm just getting ready to do some dusting and vacuuming. What?

Jellyfish in Coal Harbour!

Rain

9 more months of this right?

Morning bus ride

Prada + Me = HOT mess!

Dropped of Andrew at the airport, he's on his way to see you! I took the new Canada Line home this evening... only I didn't make it home. I made it to WINNERS!!!
I was there FOREVER! There is a new shipment of designer clothing from Valentino, BCBG, Max Mara, Cole Haan, Chloé...

I tried on a beautiful black wool coat from Cole Haan - it fit really nicely and hung very well. $399. I walked around, pretended I owned and put it back.

I tried on a beige (pictured on left - but lighter in colour and looks better than on the picture) coat from See by Chloé - it ALSO fit really nicely and hung very well. $299. Pretty big shiny buttons and the colour didn't wash me out like I thought it might. I walked around, checked myself out in the mirror... pretended I owned it and then put it back. These jackets fit PERFECTLY! and I owned it for 5 minutes .

A little bit of interior design

This past weekend a Christy and I took in the IDSwest show thanks to Allison for the tickets.


We wandered...

I'm telling on you!

Last night some guy I know went over to the house of another guy I know to play video games. What I didn't know was that he took a WHOLE brick of cheddar cheese with him. This was BIG brick, not one of those skinny little ones, but a biiiig one!

I just run.

My mind is clear and quiet - it's what I like - things seem simpler when I'm running.